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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broccolini & sweet potato quiche

I loved making a simple quiche, but I never seem to have the same ingredients in the pantry so it is different each time. This is also the first time I’ve prepped in the Thermomix.

CRUST
1 cup almond meal
1/3 cup coconut flour
1 organic egg
1/3 cup olive oil
2 tablespoons white chia seeds
1 tablespoon thyme (can replace with parsley or rosemary)

  1. Turn the oven to 170 degrees celsius
  2. Blend all ingredients on reverse speed 3 for 10 seconds
  3. Put in a pie tin & set a timer for 15 minutes

FILLING
3 stalks (approx 130g) broccolini
1/2 small (approx 85g) sweet potato
6 organic eggs (aprox 340g)

  1. While the pie crust is cooking, throw broccolini & sweet potato in the Thermomix for 10 seconds on speed 4
  2. Add in the eggs & put on reverse speed 3 for 5 seconds
  3. When you remove the pie crust from the oven, turn the oven temperature up to 180 degrees
  4. Slowly tip the egg & vegetable mixture into the pie tin. Set the timer for 25 minutes.

 

I (have) Quit Sugar

Nearly 4 years ago, a friend told me about a new “diet” called “I Quit Sugar”. Pft, I thought, as if I could live without packets of sweets, jersey caramels & cake, especially with 2 young children draining my energy & working 3 days a week. But hey, I gave it a go & have never looked back. Granted my mouth may still water when I look at something, but then I remember I won’t enjoy it & I’ll feel crap afterwards. I happily say no to cake now & genuinely don’t feel I’m missing anything.

I’ve been an Ambassador for the program over a year now & it is still a thrill to see how much people’s lives are changed by the IQS 8WP.

I can genuinely tell you I LOVE the meals on the program. If you asked me to pick a favourite, I’d be hard pressed to choose between the Pad Thai, peanut butter & strawberry on toast, avo/feta/pea smash, turmeric haloumi bowl, zucchini & haloumi fritters, sweet potato/quinoa/kale/ginger. You get the idea.

The more you eat real foods & cook your own meals, the more confident you become in swapping ingredients & experimenting with tastes then you can either continue to use the recipes; or refine them based on your personal taste. I tend to substitute out all gluten & replace where required with gluten-free bread; zoodles in place of pasta.

I am thrilled to be able to give YOU $10 off if you sign up for the program, just click here

NOTE: I have never endorsed a product I don’t genuinely believe in. Having done over half a dozen of the IQS 8 Week Programs, trying the recipes, enjoying the meals & communicating with other people doing the program, I feel passionate about what a great way of life it is.

 

 

Strawberry & banana ice pops | GF NF VEG

VEGETARIAN | GLUTEN-FREE | NUT-FREE | NO ADDED CANE SUGAR, DATES, MAPLE SYRUP OR AGAVE

INGREDIENTS
2 medium bananas
1/2 cup mixed berries
1/4 teaspoon vanilla powder
1/2 cup organic natural yoghurt (check the ingredients panel that there are no added sweeteners)
1/4 cup coconut water (tapwater is fine if you don’t have any coconut water)

OPTIONAL: 1 Big teaspoon of vegan pea protein powder

METHOD

  1. Blend all ingredients.
  2. Pour into ice pop moulds (makes 6).
  3. Freeze overnight