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.
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.
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...