Vanilla miso tahini fudge

VEGAN | GLUTEN-FREE | NUT-FREE | DAIRY-FREE | EGG-FREE | LOW FRUCTOSE | IQS APPROVED | 6 INGREDIENTS ONLY | ONE PAN ONLY

I become innovative when I am craving something sweet – which is a dangerous attribute to have! After scanning the pantry, I came up with this combination which is incredibly fudge-like but without any sugar, dairy, preservatives, colouring & minimal plastic packaging (my other passion currently is the environment). The only ingredient that comes in plastic is the Miso paste.

INGREDIENTS
100g tahini
80g coconut oil
35g coconut butter
1 1/2 teaspoons rice malt syrup
1 teaspoon miso (I love Spiral Foods)
1/4 teaspoon vanilla powder (I use Heilala)

METHOD

  1. Melt coconut butter, coconut oil & miso on a low heat. I never bring any part of this recipe above a low heat. I find the Miso doesn’t completely mix in which gives the fudge some lovely salty pops
  2. Once almost all melted, tip in the tahini & sprinkle in the vanilla
  3. once all mixed together, turn off the heat & stir through the rice malt syrup
  4. You can let it cool slightly, then pour into silicone moulds. I recommend placing the silicone mould tray on a chopping board so it doesn’t bend/spill when you’re lifting it into the freezer. Seeing as it is halfway to Christmas, I thought I’d give my Christmas tree moulds a go 😉
  5. Depending on the size of your mould, these can be ready in as soon as 30 minutes.

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Chocolate brownies | GF SF NF

GLUTEN-FREE | NUT-FREE | SUGAR-FREE | VEGETARIAN | 6 INGREDIENTS ONLY | NO BLENDER NEEDED | CAN BE PALEO | CAN BE DAIRY-FREE

I’ve left you all hanging long enough for this recipe. It’s super simple, & can even be 5 ingredients if you prefer (this will also make it dairy-free)

INGREDIENTS
1 cup cacao
1 cup coconut flour
1 cup rice malt syrup or preferred sweetener (maple syrup, honey)
6 organic eggs
1/2 cup butter (if you want a dairy-free option, you can replace the butter with coconut oil)
1/2 cup coconut oil

METHOD

  1. Pre-heat the oven to 170 degrees celsius
  2. Sift the cacao & coconut flour into a mixing bowl. I find coconut flour can become quite clumpy so this step is best not skipped
  3. Crack the eggs into a small separate bowl & give it a 10 second gentle whisk
  4. Melt the butter & coconut oil on a low heat in a saucepan
  5. Tip the melted butter & coconut oil into the mixing bowl
  6. Add in the rice malt syrup & eggs
  7. Stir until well combined
  8. Tip into a slice tin (approx 20cm x 30cm), lined with baking paper
  9. Use a knife or spatula to level it out
  10. Set a timer for 25 minutes
  11. Allow it to cool in the tin, then slice as required. I cut them into approx 3cm x 3cm sqaures & it made 54.

 

 

Salmon & sweet potato patties

I’m all about making life easy, especially for families where it seems multiple meals are often made to address all family requirements.

These salmon & sweet potato patties (better word?) are gluten-free, dairy-free, meat-free & can easily be nut-free. They use basic ingredients which I would bet you already have at home.

400g sweet potato

1 medium salmon fillet

Juice & zest of half a lemon 

1 tbspn chia seeds

1 organic egg

OPTIONAL

2 tablespoons finely chopped kale – it doesn’t add much taste, I add it to increase the nutritional value

2 tablespoons thyme – I add herbs to everything but they can be omitted if you feel the taste is too strong for littlies

1 tablespoon sumac – adds a nice citrusy taste (not as sour as lemon) 

CRUST

1/4 cup quinoa flakes

1/4 cup almond meal

If you are nut-free, you can use all quinoa flakes. You could also use a standard breadcrumb if you’re not fussed about gluten. If you don’t have quinoa flakes, you could use all almond meal. 

METHOD

1. Peel sweet potato, cut roughly into 4cm cubes & boil until soft

2. Mash sweet potato, it doesn’t have to be smooth 

3. Pan-fry the salmon fillet, don’t worry if it’s not entirely cooked as it will be cooked again once in the patty

4. Throw the salmon fillet in with the sweet potato & again roughly mash (a fork will be fine)

5. If you’re using thyme &/or kale, you can just use some kitchen scissors & chop it straight into the mixing bowl.

6. Put in juice of half a lemon & zest – this can be omitted 

7. Mix in chia seeds (this helps the mixture bind), then mix in the egg with a fork

8. In a separate bowl, pour in almond meal & quinoa flakes (or whatever ingredients you use for crust)

9. Using your hands, form the mixture into balls then coat in almond meal/quinoa flake mix

10. Put all the patties on a plate & throw in the fridge for at least 1 hour so they set. Any sooner & they may fall apart.

11. Pan-fry in preferred oil – they only need a minute or 2 on each side

MAKES 12 PATTIES – enough for 3 young children 

Serving suggestion: mayonnaise or pesto or even better – mayonnaise mixed with pesto. I’ve popped up the recipes for both – just do a search 


Best low-fructose bliss ball recipes

Most bliss balls are crammed with fructose in the form of dates, or added sweeteners. It’s time to step outside the box & try some of the awesome low-fructose recipes out there – choc full of nuts, cacao, seeds, coconut oil, & sweetened with nut butters, cinnamon, vanilla or a touch of low-fructose sweeteners including rice malt syrup or stevia.

IQS Choc-Cashew bliss balls

IQS Fruit-free bliss balls

Lilian Dikmans Peppermint bliss balls

The Nourished Psychologist fruit-free bliss balls

Honest to Goodness bliss balls can be made nut-free. I would personally also omit the goji berries to make them lower in fructose.

Jessica Sepel’s sugar-free protein balls – these contain a little stevia, which is a good substitute for sugar as it is low in fructose.

Everyday Simple Health bliss balls – contain no added sweetener. Once you have been sugar-free for a while, you will find some of the most simple ingredients actually taste quite sweet – like cinnamon.

I always save the best til last – this is my favourite bliss ball recipe, I’ve personally made it & can’t wait to make it again – Teresa Cutter AKA The Healthy Chef’s raw cashew & vanilla lamington bites

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RASP-NANA Thermomix Muffins

VEGETARIAN | GLUTEN-FREE | NO  ADDED SUGAR |  CONTAINS NUTS | THERMOMIX RECIPE

Although this one is not lunchbox friendly (contains almond meal), it’s a great breakfast on the run or a nutritious afternoon tea for little people. My 7 year old loved these & usually he is quite fussy with my healthy treats!

INGREDIENTS
1 cup (105g) almond meal
1/2 cup (60g) buckwheat flour [I buy a 1kg tub from About Life, or from Naked Foods]
1 medium (100g) banana
100g organic natural yoghurt
2 (110g) organic eggs
75g cooked organic apple [you could substitute this for an alternate fruit like pear, or just add more banana]
1 tbspn coconout oil
1 cup berries [I used frozen raspberries but mixed berries also work a treat]
2 tspns vanilla powder [I have been using Heilala brand for a couple of years & love it]
1 tspn aluminium-free baking powder [I use Honest to Goodness]

METHOD

  1. Pre-heat the oven to 170 degrees celsius
  2. Throw the banana, yoghurt, eggs, apple puree, vanilla powder & coconut oil in the thermomix. Set the timer for 7 seconds, speed 4
  3. Add the almond meal & buckwheat flour. Set to reverse, speed 2 for 10 seconds. Check it is well combined
  4. you have the option of putting in berries evenly into each muffin case or putting the whole mixture into a bowl & stirring through the berries.
  5. Throw in the oven for 35 minutes 

    I also found this an easy snack while breastfeeding seeing as I still (after 3 children) cannot coordinate eating with a fork while feeding…

Thermomix banana & carrot buckwheat loaf

VEGETARIAN | GLUTEN-FREE | DAIRY-FREE | NUT-FREE | JERF

I have posted a couple of variations on this loaf, but here’s another one for Thermomix users. It is a great loaf for school lunchboxes (nut-free), with enough sweetness, but of course no added cane sugar, dates, agave or maple syrup. It also consists of only 7 incgredients, all of which I have at home almost all the time. If you’re not making it for school, you can sub in almond meal.

150g (approx 2 small) carrots, chopped into 4 equal sized pieces
250g (approx 3 small) bananas, cut in thirds
1.5 tspns vanilla powder (I recommend Heilala – no added sugar)
150g (1 cup) buckwheat flour
1 tspn aluminium-free baking powder
150g (approx 3) organic eggs
2 tbspns coconut oil

METHOD

  1. Pre-heat the oven to 170 degrees celsius
  2. Put carrots, bananas, vanilla & coconut oil in the Thermomix – set to speed 6 for 10 seconds. The mix will be basically a puree [this may or may not be delicious by itself]
  3. Add the 3 eggs, blend 5 seconds on speed 3
  4. Add the buckwheat flour & baking powder. Set to reverse, for 7 seconds on speed 4
  5. Pour whole mixture into a loaf tin
  6. Put in the oven & set the timer for 40 minutes

Note on oven temperature: as nice as it would be that all ovens are actually the temperature they say they are, there is variation. Set for 35 minutes & check if preferred.

If you’re enjoying a slice yourself, I highly recommend slathering it in almond butter

Thermomix mayonnaise

VEGETARIAN | DAIRY-FREE | NUT-FREE | GLUTEN-FREE

Knowing I can whip up mayonnaise in less than 2 minutes is dangerous for me. In the past I just didn’t buy it because I would use up a whole jar in days. Yup.

INGREDIENTS
250g rice bran oil – you will see it written everywhere you look at mayonnaise recipes, do NOT use olive oil – it actually doesn’t taste nice [yes, of course being the stubborn person I am, I tried it]
1 egg, at room temperature
2 teaspoons freshly squeezed lemon
2-3 teaspoons organic Dijon mustard [I err on the heavy handed side when it comes to mustard]
1/2 teaspoon salt

METHOD

  1. Throw the egg, mustard, lemon & salt in the thermomix. Turn to speed 4 & set the timer for 2 minutes
  2. Slowwwwwwwwly tip in the oil, I take over a minute to tip it all in
  3. When the timer’s up, spoon it out & put it in the fridge. Or don’t. Dip your sweet potatoes in it. Mix your tuna with it. Split it into 4 smaller jars & add different flavours [wasabi / turmeric / chilli / dill]. Use it as a salad dressing. Have it to accompany your salmon fillet. It’s great on a salad sandwich in place of cheese. Mash up a hard boiled egg with some & add some curry powder. Just don’t blame me when you become addicted.

IMPORTANT TO NOTE:
Only stays fresh for a week, refrigerated at all times – after 7 days, throw it out
Raw eggs are not recommended for pregnant women. I am not a Doctor, or Nutritionist. If unsure, do NOT consume this during pregnancy

Finally, another reason why this gets a big thumbs up is: purchase one less processed food from the supermarket, less packaging.

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