A gluten free, low sugar, dairy free cake that is made without flour. It gets its bulk from desiccated coconut, while the pear makes it wonderfully moist. Coconut helps the thyroid and immune system, and although it is a rich in saturated fat, it is a type of fat that is used as energy rather than being stored as fat. A winner all round.
250g desiccated unsweetened coconut
½ tsp baking powder (gluten free if necessary)
3 medium eggs
100g xylitol (or coconut sugar is a good alternative)
Preheat the oven to 180C / 350F
Cake version: Line a 20cm (8inch) cake tin with baking paper and grease the sides with a little oil or butter.
Cupcake version: Place cupcake cases into your muffin tin. The recipe makes 12 cupcakes.
Core the pears and puree them in a blender.
Mix the desiccated coconut and baking powder in a bowl and stir in the blended pears.
Beat and eggs and sugar in a mixing bowl until pale and creamy – the whisk should leave a trail when lifted out o...
Sometimes only cake will do! There is nothing like an afternoon cuppa with a slice of something delicious. If you find yourself scrounging for that something sweet try this delicious chocolate loaf. It also makes a great dinner party dessert served warm with fresh cream and berries. The protein from the eggs and almond flour balance out the banana and gives you a low sugar load treat. You should get about 12 slices from the loaf.
Prep Time 15 mins Cook time 30 minutes
180g coconut oil
3 ripe bananas – choose small to medium size
200g ground almonds
2 tbsp. cacao powder
1 tsp. bicarbonate of soda
1 tsp. vanilla extract
Preheat the oven to 180°c/350°F/Gas Mark 4.
Melt the coconut oil in a saucepan and set aside to cool slightly.
Separate the eggs and beat the egg whites until thick and fluffy.
In another bowl mash the banana and mix with the remaining ingredients including the egg yolks and...
My family love this “guilt free” treat and I always keep chopped bananas in the freezer for an instant creation. When ripe frozen bananas and cocoa powder are blended together you get a creamy scrumptious treat.
(makes 4 ramekin servings)
2 medium bananas, chopped and frozen
1 tbsp cocoa powder or raw cacao
Put the frozen chopped banana pieces in a food processor and pulse until smooth.
When the mixture is smooth, add the cocoa powder and blend until well mixed.
For a soft ice cream, serve immediately or for a firmer ice cream, transfer the blended mixture into a freezer container for at least an hour.
We have been enjoying our new slow cooker and the delicious comforting nutrient dense creations. Spotlight on Turkey: a good source of minerals and vitamins including B6 and niacin. Turkey is a protein and source of the amino acid tryptophan. A building block of brain neurotransmitters serotonin (mood uplifting) and melatonin (sleep improving).
500g minced turkey
1 tsp coconut oil
1 onion, chopped
1 red and 1 green pepper chopped
1 red chilli chopped
3 cloves garlic, minced
2 x 400g tin tomatoes
2 x 400g tin kidney beans, drained
1 tsp chilli powder
1 tsp ground cumin
1 tsp dried oregano and fresh coriander
Salt and pepper
Optional, 1 avocado, sliced
Optional, two – three tablespoons of orange juice.
In a large frying pan, heat the oil and add ground turkey.
Crumble and cook until almost cooked through but still slight pink – 4 to 5 mins
Drain excess liquid.
Add turkey to your slow cooker along with all remaining ingredients.
A firm favourite with my clients this delicious bread is a low carb, low sugar alternative which leaves you feeling satisfied. It is also great for freezing and toasting and the flax seeds and psyllium powder provide fibre for digestive health.
I grew up enjoying these muffins and have tweaked my grandmother’s recipe using a blend of wholegrain flours for slower releasing energy. They are really easy to make and you have the option to use gluten and dairy free ingredients. Oat bran is rich in beta-glucan, a soluble fibre which helps lower cholesterol and delays glucose absorption. Almonds contain vitamin E, fibre, protein and good fats.
1⁄2 mug Wholegrain spelt / wholegrain wheat / oat flour / soya flour (or combination works well)
1⁄4 mug Oat bran
1⁄4 mug Almond flour
2 tsps baking powder
Good sprinkle of cayenne pepper, which brings out the cheese flavour and adds a little heat.
1 mug grated cheddar cheese / hard goat cheese for dairy free option.
Treat yourself to this delicious guilt free stress busting chocolate mousse. Made with raw cacao which is also known as a super food due to it’s high levels of antioxidants. Rich in brain-boosting nutrients, including magnesium and tryptophan, cacao is a mood lifter!
Two ripe avocados, halved and pitted
½ cup unsweetened cacao powder
¼ cup agave syrup
2 tbs coconut oil
Blend the avocado flesh until smooth and creamy. Add the cacao powder, coconut oil and agave syrup and blend thoroughly. Chill in the fridge. Serve with fresh berries.
These pancakes are delicious and a family favourite. Here is the basic recipe with both sweet and savoury options. Enjoy!
Basic Pancake Ingredients, makes about 6 pancakes:
1 cup wholegrain oats blended into a flour consistency
1 cup wholegrain flour (whole-wheat/spelt/buckwheat)
1 teaspoon baking powder
1/2 teaspoon salt
2 cups unsweetened almond or soya milk
1 large egg white beaten
Mix all the dry ingredients together.
Add the milk and beaten egg white and stir until batter smooth and without lumps.
Heat a pancake pan, using a little coconut oil, or butter or sunflower oil, so that the batter does not stick.
Pour about a 1/4 cup batter onto the pan and once the pancake bubbles, use a spatula to help you flip it over.
Serve with sliced strawberries, dollops of yoghurt or crème fraiche, and a drizzle of agave syrup.
Blend 2 cups fresh / frozen blueberries, 1 teaspoon lemon juice and 1/2 cup Greek yoghurt and blitz until smooth. Drizzle...