Yes, it’s another chocolate recipe 

I always get the most recipe requests for chocolate – perhaps that’s a no brainer?!

INGREDIENTS
1/3 cup coconut oil or ideally cacao butter
1/3 cup tahini (Mayver’s is my fave)
1/3 cup cacao
2-4 tablespoons rice malt syrup – depends how sweet you like it
1/4 cup coconut milk

OPTIONAL ADDITIONS:
For a little sour kick add 1 tablespoon of baobab powder
For a protein hit, add 1 tablespoon vegan protein powder (I get mine from Naked Foods) &/or 1 tablespoon chia seeds

METHOD
1. Throw all ingredients (but only 2 tablespoons rice malt syrup to start) in a saucepan & turn onto low heat.
2. Stir until well combined – it will only take 1-2 minutes on a gas cooktop then take an all important taste test. Add more rice malt syrup if desired
3. Once well combined, remove from heat & pour into a silicone loaf “tin” or a Tupperware container lined with baking paper. Pop it in the freezer & it should be ready to devour in an hour (although from experience it’s also pretty good when still a bit gooey 😉)


10 low-fructose desserts you have to try…

The internet really is an amazing thing. I remember doing school projects in the 1990s & using my Grandparents’ encyclopaedias for information! Now we have information at our fingertips (some of it helpful, other not so much).

I love finding recipes online – there are some seriously talented people out there creating some amazing dishes…..before you get your knickers in a knot & see maple syrup in some recipesall sweeteners can be substituted with low-fructose sweeteners like rice malt syrup or stevia.

1. Warm pumpkin & coconut muffins – by the über gorgeous Green Kitchen Stories http://www.greenkitchenstories.com/warm-pumpkin-coconut-muffins/

2. Beet, raspberry & vanilla bowl by My New Roots https://www.mynewroots.org/site/2015/11/beet-raspbery-and-vanilla-smoothie-bowl/

3. Raw low fructose mocha cake by the bubbly Merrymaker Sisters who I’ve been following for a few years & loooove their recipes http://themerrymakersisters.com/raw-low-fructose-mocha-cake/

4. Chocolate raspberry muffins by Teresa Cutter aka The Healthy Chef https://www.thehealthychef.com/2013/03/chocolate-raspberry-muffins/

5. Hazelnut chocolate cookies by Alex Stuart of Low Tox Life https://www.lowtoxlife.com/hazelnut-chocolate-cookie-recipe/

6. Pureharvest’s gluten-free Orange polenta cake https://pureharvest.com.au/recipes/glutenfreeorangepolentacake/

7. I Quit Sugar’s Berry swirl cheesecake https://iquitsugar.com/recipe/christmas-berry-swirl-cheesecake/

8. Food Matters’ raw Oreo recipe. So easy & SO delicious http://www.foodmatters.com/recipe/homemade-with-love-oreo-cookies-recipe

9. Lee from Supercharged Food’s quinoa trifle http://www.superchargedfood.com/blog/autumn/layered-quinoa-trifle-and-christmas-day-recipes/

10. The beautiful Jacqueline from Brown Paper Bag always has the most delicious recipes so it was hard to choose one but who could go past a Sweet potato brownie http://thebrownpaperbag.com.au/recipes/sweet-potato-brownies-2/

Indulgent sugar-free chocolate

45g cacao butter
45g coconut butter
45g tahini
1/2 tbspn chia seeds
4 tbspns cacao
1.5 tbspns rice malt syrup

METHOD
1. Melt together cacao butter, coconut butter & tahini on a low heat. If it starts bubbling at all, remove from heat immediately.
2. Stir in cacao well.
3. Remove from heat & immediately stir in the rice malt syrup. TASTE! Sweeten if required.
4. Pour into your preferred container – I usually use a silicone loaf mould (then crack it up into pieces) or a silicone muffin mould. Alternatively line a baking tray or loaf tin with baking paper. You can even use a Tupperware container lined with baking paper if desperate!
5. Put straight into the freezer. Depending on what size & shape mould/s you’ve used, it could take upwards of an hour to freeze. I am one of those annoying people who checks after 20-30 minutes & seriously enjoys when the centre is not quite solid 🙂

banana berry smoothie bowl

There’s something indulgent but delicious about having a smoothie bowl for breakfast. I absolutely love this combination & could have a variation of it most days for breakfast, lunch or dinner.

INGREDIENTS
2 bananas
1 cup frozen organic berries (berries tend to be highly sprayed crops so I recommend buying organic where possible)
2 tablespoons chia seeds, soaked in 1/4 cup water for 5 minutes
1/4 cup coconut oil
2 tablespoons cacao (cacao is the raw, unprocessed version of cocoa so contains many more nutrients)
OPTIONAL: 1 tspn cinnamon powder, 1 tspn vanilla powder, flaked almonds to top

METHOD
1. Turn the stove onto low – in a small pan, mix the cacao & coconut oil
2. Once chia seeds have formed a gel, tip bananas, berries & chia seeds into the blender, along with vanilla & cinnamon if you are using it. I use an Omniblend which is great for smoothies. Blend until well combined. I like mine thick but if you prefer it more of a ‘drinkable’ texture, add a little water / coconut water / coconut milk / almond milk.
3. Pour banana berry mixture into a bowl
4. Slowly pour the cacao mix on top – it should set almost immediately into a crunchy ice-magic like sauce
5. EAT!

 

vegan cashew cheezcake

Before you judge me about using the word “cheezcake”, it’s purely to get across a point about it not actually being cheese or animal based at all. This vegan cake, to me, is more like an ice-cream (or should that be ice-CREEM) cake.

This is my first attempt at making my own cheezcake, with my guess at what quantities are required.

WARNING: before you think that you’re going to make, then eat this bad boy today, unfortunately you will need to soak the cashews overnight so get cracking now!

For the base

1 cup almond meal (I used Naked Foods)
2 tablespoons rice malt syrup (I used Pureharvest) or for strict PALEO replace with an alternate sweetener but it will no longer be low fructose
2 tablespoons coconut oil
2 tablespoons cacao (I used Naked Foods)

For the filling
4 cups organic raw cashews (I used Naked Foods)
1/2 cup rice malt syrup
4 tablespoons coconut oil
1/4 cup + 2 tbspns plant based milk (I used Pureharvest almond milk)
1/3 cup cacao
1/4 cup raspberries

METHOD
1. Soak the cashews in water overnight in 2 seperate containers, each with 2 cups of cashews. This is because we are doing 2 separate layers

I highly recommended not soaking much longer than 12 hours. Mine started to get little purple ‘veins’ on them (I soaked for 24 hours) which I have since researched & seems to be quite common (see below pic)

 

2. Line a round tin with baking paper

3. Make the base first – blend all ingredients in a food processor until it looks like (a very delicious version of) dirt – in little clumps.

4. Press the base into the tin lined with baking paper. I used my fingers to get it right to the edges & then used a fork.

5. Throw this in the freezer

6. While the base is freezing, throw one lot (2 cups) cashews DRAINED cashews in the blender with 1/4 cup rice malt syrup, 2 tbspns coconut oil, vanilla & 2 tbspns almond milk. Blend until smooth.

7. Remove the base from the freezer & sprinkle over the raspberries

8. Pour over the vanilla cashew mix, spread as evenly as possible, then place back in the freezer

9. Do not clean the blender – tip 2 cups cashews (drained) into the blender, followed by 1/3 cup cacao, 1/4 cup rice malt syrup,  2 tbspns coconut oil, 1/4 cup almond milk. Blend until smooth. I’m warning you now, I was a cashew butter cynic before, but this stuff is addictive. Don’t lick the spoon til the end or none will make it into the cake tin.

10. Once blended well tip the cashew chocolate  back into the measuring cup. Once the vanilla layer is frozen (1-2 hours), pour the chocolate layer over, then put back in the freezer for 2-4 hours.

Vegan chocolate

I may be anti-Valentine’s Day due to if having become a money making exercise BUT I am all for an excuse to make chocolate…..

1/4 cup coconut oil
1/4 cup hulled tahini (I’ve used Naked Foods brand for this one)
1/4 cup cacao (also Naked Foods)
1 tablespoon Rice Malt Syrup (you guessed it, from Naked Foods)
Optional: a sprinkle of vanilla powder – I’m currently using Heilala, which you can pick up at About Life
Raspberries, for decoration

METHOD

If you’re currently in Australia, your coconut oil will well & truly be in liquid form already….
1. Melt together coconut oil, tahini & cacao on a low heat. If you’re adding vanilla, throw it in now. Once combined, the mixture should look quite thick & ‘creamy’.
2. Remove from heat & stir in rice malt syrup well.
3. If you’re adding raspberries, place one in each mould before pouring in chocolate.
4. Pour chocolate into moulds, throw in the freezer. Lick spoon / bowl / any over utensils covered in chocolate
5. Attempt to wait a full hour until they are ready to devour.

*If it’s summer where you are, they won’t last long out of the fridge before they become a big chocolate puddle. Keep in the fridge or freezer 

  

Home made low-fructose vegan chocolate 

There’s something very dangerous I need to tell you: how to make your own vegan chocolate. At home. In 5 minutes.

Keeping in line with my name, it also contains 6 ingredients only.

INGREDIENTS

150g (3/4 cup) cacao butter. I use Naked Foods this time.
40g (1/2 cup) cacao
35g (3 tbspns) chia seeds
100g tahini. This time I used the Woolworths Macro organic brand.
75g (1/4 cup) Pureharvest Rice Malt Syrup
Optional: 1 tspn vanilla powder (I use Heilala) &/or 3 tbspns desiccated coconut

METHOD

note: I never bring this recipe to boil, it remains on a heat just high enough to melt cacao butter

1. Melt the cacao butter on a low heat.
2. Once melted, add in the tahini, cacao & chia seeds. Add the vanilla powder here if you are using it.
3. Remove from heat & stir in the rice malt syrup. Taste to see if you feel it needs to be sweeter.
4. Pour into moulds – I used a silicone cake loaf ‘tin’ & some individual silicone muffins holders. Place straight into the freezer & leave for a minimum 40 minutes.