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Flourless chocolate cake Really good apple pie Chocolate chip

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					Flourless chocolate cake
Really good apple pie
Chocolate chip cookies
The healthy chef banana bread
Healthy and delicious Christmas pudding
Flourless chocolate cake




A traditional chocolate cake contains whopping amounts of saturated fat, sugar and
refined white flour. An average serve can set you back about 40 – 50g of fat. My version
is slashes the fat and is full of heart healthy goodness that that tastes divine!
what it’s good for:
Almonds are packed full of protein + good monounsaturated fats that can help lower
cholesterol. They are also a great source of Vitamin E that research suggests can slow
premature cellular ageing. Cocoa powder contains almost no fat. It also contains
compounds that act as stimulants believed to boost serotonin and endorphin levels in
the brain. The stimulants theobromine and caffeine can increase alertness and give you
a pleasurable sensation similar to the high people get after exercise.
2 whole oranges
1 cup pure organic maple syrup
6 organic eggs
pinch of sea salt
4 cups ground almonds
1 cup good quality dark cocoa powder
1 teaspoon cinnamon
Instructions
Steam the oranges for about 30 40 minutes until soft. Allow to cool then chop them up
and place into a food processor. Process until smooth along with the maple syrup and
salt, then add the eggs and process again. Pour the mix into a bowl and fold in the
almonds, cocoa and cinnamon. Spoon into a baking tin lined with greaseproof paper
and bake for about 50 60 minutes in a moderate 175 C oven until cooked through. Test
with a skewer to check. The cake should be lovely and moist. Remove from the oven
and cool completely then remove from the tin. Store for 1 week covered in the fridge.

gluten free | wheat free | high protein | low GI

Kilojoules: 240 calories
Protein: 8g
Fat: 15g
Carbs: 16g
Really good apple pie




Spelt flour has 20-30% more protein than wheat and up to 65 % more amino acids.
It can also be tolerated by people with wheat allergies. Macadamia nut oil is used
in place of butter which not only tastes fantastic, but contains heart healthy mono-
unsaturated fats.
Serves 16
Pastry
450 g (3 cups) organic wholemeal spelt flour or oat flour
100 g soft brown sugar or rapadura
half a teaspoon baking powder
1 tsp cinnamon ground
150 ml macadamia nut oil or grape seed oil
150 – 200 ml cold water to mix
¼ cup rolled oats
Filling
8 medium red apples
pinch cinnamon
100g honey or raw sugar
grated zest and juice from 1 lemon
Instructions
Mix the flour, sugar, baking powder and cinnamon in a bowl.
Add the oil into the flour and lightly rub into the flour until it resembles breadcrumbs.
Pour in the most of the water, the mix lightly until a dough forms, adding a touch more
water if needed to make the mixture come together into a soft dough.
Cover and rest in the fridge for about 15 minutes whilst preparing the apple filling.
Cut the apples into wedges without peeling and remove the core.
Combine in a pot with the sugar, lemon juice and zest. Cook for about 10 minutes until
the apples have softened. Remove from the heat and cool slightly.
Roll half of the pastry onto a floured board then lift using a rolling pin into a pie dish. Fill
with the apple mixture then roll the other half on top of the apples. Gently press the
dough together and cut off the remaining bits of pastry. Brush the top of the pie with a
beaten egg the sprinkle over a little extra raw sugar and the rolled oats.
Bake for about 45 minutes in a moderate 180 C oven.
NB: make your own oat flour by processing rolled oats in a food processor or blender.

wheat free | low GI

Kilojoules: 257 calories      Protein: 4g
Fat: 9g                       Carbs: 37g
Chocolate chip cookies




what it’s good for:
Oats are one of the best complex carbs rich in soluble fibre, that can help lower blood
cholesterol. Oats has a low GI ranking providing long lasting energy for the rest of your
busy day. These cookies taste amazing!
Makes 16
400 g rolled oats
100 g desiccated coconut
4 egg whites
125 ml honey or maple syrup or agave
125 ml macadamia nut oil or grape seed oil
150 g good quality chocolate cut into chunks
2 tbsp water to mix
Instructions
Combine the oats, coconut, maple syrup, oil, and egg whites into a food processor. Mix
until the cookie dough starts to combine and come together. Add a little more water if
needed. Remove into a bowl and kneed in the chocolate chips. Form into small cookies
(an ice cream scoop is great for this..flatten slightly and place onto a baking tray. Cook
in a moderate oven 170C for about 20 – 25 minutes. Remove and cool, then store in an
airtight container for up to a week.

wheat free | low GI

Kilojoules: 216 calories
Protein: 5g
Fat: 8g
Carbs: 28g
The healthy chef banana bread




Most store bought banana breads are made from refined white flour, white sugar and
very little banana which just doesn’t cut it when you’re trying to eat a little healthier. If
you want to enjoy this delicious treat make it yourself and make it with ingredients you
know are good and are good for you.
what it’s good for:
Bananas are a terrific energy food and a great source of potassium, an essential mineral
for maintaining normal blood pressure and heart function. Honey is an excellent source
of energy and high in antioxidants and immune boosting compounds. Adding a touch
of cinnamon helps utilize blood sugar and the wonderful odor of this sweet spice boosts
brain activity! Linseeds are high in omega 3 which helps to assist your body in burning of
more fat whilst suppressing the appetite.
Makes 1 loaf
Serves 12
450 g mashed banana
2 organic eggs
125 ml honey
100 ml macadamia nut oil
1 teaspoon cinnamon
12 g (2 teaspoons) baking powder
100 g desiccated coconut
150 g wholemeal spelt flour
25 g ground linseed
Instructions
Preheat your oven to 180 C.
Combine the smashed bananas, eggs, honey and oil.
Add the cinnamon, baking powder, coconut, spelt flour and linseed then mix through
until combined.
Lightly oil a loaf tin and coat well with coconut around the sides and base, so that your
banana bread won’t stick. Spoon the mix into the tin and smooth out. Bake for about
1 hour until it’s cooked through. Check the banana bread after 40 minutes and cover
with foil if needed. Allow to cool in the tin for about 1 hour before removing from the tin.
Eat and enjoy!

wheat free | low GI

Kilojoules : 961 calories
Protein: 4g
Fat: 11g
Carbs: 27g
Healthy and delicious Christmas pudding




what it’s good for:
Dates are chock full of fibre, calcium, potassium, magnesium, copper and iron. Iron
main function is to carry oxygen from the lungs to the cells in our body. Using dates in
this pudding also allows you to reduce sugar and fat. Adding a touch of cinnamon
helps utilize blood sugar and boosts brain activity! Almond meal adds protein + the
good monounsaturated fats which can help lower cholesterol.
Makes 10
Time it takes: 2 hours
500g pitted dates
1 whole orange, chopped
1 1/2 cups (375ml) water
1 ½ cups (250g) sultanas
1 2/3 cups (250g) apricots, chopped
2 ½ cups (300g) almond meal
2 tsp ground cinnamon
½ tsp ground nutmeg
¼ tsp ground ginger
4 egg whites, lightly beaten
Instructions
Preheat oven to 180C.
Grease 10 x ½ cup dariole moulds.
Combine dates, orange and juice into a saucepan and bring to boil.
Simmer for 15 mins until all liquid has evaporated and dates and orange are soft. Set aside
to cool.
Place date and orange mixture into a food processor and process until a paste
forms. Transfer to a large bowl. Add sultanas, apricots, almond meal, spices, eggs and ¼
cup water and mix well.
Divide between moulds. Place into a deep baking dish. Pour enough hot water to come
half way up sides of pudding bowls. Cover with a layer of each baking paper and foil,
pressing around edges of pan to completely seal. Bake for 1 hr 15 mins.
Invert puddings onto serving plates and serve with low fat custard or ice cream

gluten free | wheat free | high protein | low GI

Kilojoules: 395 calories
Protein: 8.5g
Fat: 14g
Carbs: 53g

				
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