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...
These tasty vegetable muffins are just the thing for packed lunches, on the go breakfasts or picnic meals. The Italian word ‘frittata’ derives from fritto, to fry, and most frittata recipes call for you to fry the vegetables first, but we skip that step in these to make the process quicker. Eggs are one of the only foods that contain naturally-occurring vitamin D - something that we in Britain are usually lacking! Recipe inspired by “Hemsley and Hemsley’s “The art of eating well”.
Ingredients – makes 12
2 large pinches of sea salt
Large pinch of black pepper
3 courgettes, roughly grated
Handful of veg – try chopped red pepper, fennel or peas
1 chopped onion or leek, or some spring onions or fresh chives
1 large garlic clove, finely diced
1tsp dried oregano and a small handful of fresh parsley
Large handful of grated hard cheese* (Cheddar, Gruyère or Parmesan)
*For a dairy free version use a hard goat cheese
1. Preheat the oven to fan 190°C/Gas mark 6. Grease a muffin tray well with...
It is apple season and the smell of crumble in the making is one of my favourite things about October! This recipe uses sweet dessert apples rather than tart Granny Smith apples, so no extra sugar needed for the filling. Get creative with variations, add a sprinkle of mixed berries for some “prettiness”, or combine apples and pears for a sweeter sensation. Serve warm with a dollop of Greek or coconut yoghurt.
For the topping:
30g whole-wheat / gluten free / millet / spelt flour (coconut flour does not crumble that well)
25g chopped pecans
1 tsp ground cinnamon
2 tbsp pure maple syrup / agave syrup
25g unsalted butter / coconut butter melted
For the filling:
750g chopped red apple*
2 tbsp cornflour
1 ½ tsp ground cinnamon
⅛ tsp ground nutmeg
1. Preheat the oven to 180˚C, and grease an 8”-square pan.
2. To make the topping, combine the oats, pecans, flour, and cinnamon in a small bowl. Make a well in the centre and pour in the syrup and melted butter. Stir until fully incorporated.
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...
The combination of sweet tomatoes and salty black olives goes deliciously well with fish. A quick and easy “one pot meal” which brings back memories of holiday warm summer nights. For a vegetarian option simply leave out the parma ham.
Prep Time 20 mins
Cook Time 30 mins
Red onion, cut into thin wedges
750g cherry tomatoes
4 tbs Olive oil (non-virgin is best for cooking / odourless coconut oil)
6 x 125g pieces cod loin
6 pieces Parma ham (optional)
18 green olives
Flat-leaf parsley, chopped to serve
Heat the oven to 220˚C/fan 200˚C/.
Put the onions and tomatoes in a shallow roasting dish. Season then add 4 tbsp of olive oil and combine. Roast for 15 mins.
Wrap each piece of cod in a slice of Parma ham.
Add the olives to the roasting dish and sit the cod on top of the tomatoes.
Roast for a further 15 mins until the cod is cooked through and the Parma ham has crisped.
Scatter with parsley and serve with cauliflower rice or quinoa.
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.