Category Archives: Sugar Free

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RECIPE:- HEALTHY CHOCOLATE (PALEO, RAW, SUGAR-FREE, VEGAN)

Winter is here and the fire is on, a hot cuppa in hand and all we need is some chocolate!

This is an easy to make, healthy, sugar-free recipe to replace chocolate blocks as a snack.

Simple to make with only a few ingredients, blend together, put in the fridge and BANG! – its chocolate time!

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INGREDIENTS -:

90gms raw cashews

120gms raw almonds

250gms (approx 15) pitted medjool dates

50gms (1/2 cup) desiccated coconut (dried, aluminium-free)

20gms (3 tbsp) cacao powder

70gms organic coconut oil

20gms (1 tbsp) raw honey (can choose to remove as already sweet from the dates)

1/4 tsp sea salt

METHOD -:

Grease and line a square biscuit tin with baking paper

Add the nuts to blend and grind, side aside

Blend all remaining ingredients together, then return the nut meal and blend all together

Empty mixture into the prepared tin and press down with the back of a sppon to create a flat surface. Using a knife, mark lines one way and then the other, to create squares.

Refrigerate (or freeze), when solid, remove from tin and break or cut into squares.

Store refrigerate or freeze. So yummy!!

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Recipe: Apricot and Coconut Bliss Balls

Simple easy-to-make bliss balls, perfect for a snack and also great nutrition for the kids (and adults!)

I highly suggest using Organic Australian Apricots – Sulphur Free. These apricots are darker in colour as they have been dried naturally without the use of sulphur dioxide (E220 or 220) that preserve the colour. They are naturally sweet and delicious.

There are health risks of Sulphur Dioxide in our dried fruits, in particular the connection of Sulphur Dioxide and Asthma. So choosing this kind ensure you’re looking after yourself while getting a yummy treat.

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Apricot and Coconut Bliss Balls

Ingredients:

1/3 cup almonds (50g)  *can opt to use cashews instead or a mixture of both

1 1/2 cup dried apricot (200g)

3 tbsp water (alternative 1 tbsp fresh squeezed orange and 2 tbs water)

3/4 cup desiccated coconut (70g) plus extra for rolling

1-2  tbsp honey

Method (I use a Thermomix, but you can also use a regular blender): 

Blend nuts into meal (20sec/speed 9)

Add apricots and chop (10sec/speed 8)

Add water/orange liquid and mix (5 sec/speed 2)

Allow to soak for 1 minute

Add coconut and honey and mix until well combined (25 sec/speed 7)

Roll mixture into small balls and then dust in extra coconut.

Store for up to a week in an airtight container in the refrigerator

 

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Recipe: Sugar-Free Chocolate

Chocolate is a favourite for so many. It’s our friend at events, the exciting times and the sad times.

But now that we know about the negatives of having processed sugar in our diet, many are looking of sugar-free options for their favourite treats.

Don’t worry: a tasty, sugar free chocolate does exist!

Below is the recipe thanks to Wholefood Simple :-

Sugar-Free Chocolate

1 cup (150gm) cacao butter

1/2 cup cacao powder

3 tbsp (65gm)  raw honey

1/2 tspn concentrate natural vanilla extract (alcohol free)

 

Melt Cacao butter over low heat

Stir in the honey and mix until combined

Remove from the heat and stir in the cacao powder until the mixture is smooth

Add Vanilla (and oil if wanted) and stir

Then pour into any chosen moulds or mini muffin silicon mouls to half full.

Put in the fridge to set – then Enjoy !

For other options:

*After Dinner Mints – add in 6 drops of natural peppermint extract (I prefer Doterra ‘Peppermint’ Oil)

* Orange Choc – add 6 drops of  natural orange extract (I prefer Doterra ‘Wild Orange’ Oil)

 

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Recipe – Healthy Gluten and Sugar Free Birthday Cake

Birthday parties are exciting celebratory events that are always welcomed by a Birthday Cake! They are almost always full of sugar, which in turn then leads to a sugar high and then a sugar low, especially for our kids.

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The below recipe, courtesy of Jo Whitton from Quirky Cooking, is a easy to make, moist and delicious chocolate birthday cake FREE of not only sugar but also dairy, nuts and Gluten too! Perfect for those busy mums that need a quick fix chocolate birthday cake, last minute with no healthy nasties –  this one is perfect for birthday cakes and cupcakes!

It’s a very versatile recipe (see the variations at the end), and very quick and easy – just throw in ALL the ingredients and whiz it up. Super easy to make in a thermomix and also easy to make in either a food processor or by hand in a bowl.

Ingredients:

300g (2 1/2 cup) plain gluten free flour ( 1 prefer spelt white flour)

1/2 tsp fine sea salt

1 tsp baking powder (or 2 tspns if leaving out eggs)

2 tsp bicarb soda

30g raw cacao powder

120g (6 tbsp) rapadura (I prefer maple syrup or honey, you could also use coconut syrup or agave)

140g (1/2 cup) macadamia oil (or other light oil for nut free or coconut oil)

240g (1 cup) rice-almond milk or preferred milk for nut free (I opt for coconut milk if going nut free)

1 tsp apple cider vinegar 2 eggs (optional)

350g ripe bananas (approx. 3 -4 large bananas)

Method:

  1. Weigh into Thermomix bowl all ingredients and mix on speed 5-6 for 20 seconds, using spatula to assist if needed.
  2. Pour into two round cake tins, or 1 large springform tin, well greased or lined with baking paper. Bake at 180C for about 30 mins (or longer if in one large pan), until a skewer inserted in centre comes out clean. Or you can bake in muffin tins for about 15 to 20 minutes.

NOTE: You can make this cake with or without eggs – the eggs make a lighter cake, but without eggs the texture is lovely and moist and fudgey.

VARIATIONS: You can also skip the Cacao Powder and bake a Banana only cake. Perfect for those who dont like chocolate. Its as easy as taking out the 30g Cacao Powder and leaving all the rest as is. For Icing or Frosting to go on top click to this great recipe from Quirky Cooking again.
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Recipe: Sugar-Free Chocolate Tart

Here is an easy recipe for a Sugar-Free Chocolate Tart.

This week was my husbands birthday and when I asked him what cake he would like for his party, he instantly replied with “your chocolate tart”!

It is a common tradition to have a cake for a birthday celebration. They are often filled with sugar that leave kids, and adults, on sugar highs to follow with sugar lows. As well as not being good for our body it can also lead to temper tantrums in the afternoons. This sugar-free tart is easy to make with no need to bake as well a being a healthy option.

Delicious and a very happy birthday husband :)

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SUGAR-FREE CHOCOLATE TART

Ingredients:

Base:
3/4 cup raw nuts

1/2 cup raw cacao powder

2-3 tablespoon coconut oil

 

Filling:

3/4 cup raw cacao

21/2 cup medijool dates

3 tablespoons coconut oil

2 teaspoon pure vanilla (no sugar or alcohol)

 

Method:

Grind nuts into flour in food processor, add in cacao and coconut oil and blend until you get a solid mass.

Spread mass into a thins layer into a pie dish lined with baking paper

Mix all filling ingredients into food processor and blend until smooth.

Pour filling into pie dish and use back of tablespoon to make filling smooth across the pie

Leave in refridgerator for an hour plus until hard

Serve garnished with raspberries or strawberries

Enjoy :)

 

This fantastic recipe is from a favourite recipe book of mine: ‘The Art of Raw Food” by Jens Casupei and Vibeke Kaupert page 248

 

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Recipe – Simple Chia Pudding

Chia seeds are one of the world’s oldest sources of nutrition, documented to have been eaten by the ancient Aztecs and Mayans as early as 3500 BC.  These glorious seeds offer the highest combined plant source of omega-3, fibre and protein, alongside a range of vitamins, minerals and antioxidants.  Chia seeds can be either black or white, but never brown.

Using this nutritional seed to create a healthy treat as a sweet or to add to a smoothie or meal. A children and adults favourite is chia pudding. They take very little time to prepare and are great in the mornings for a quick and yummy addition to your breakfast. Delicious to serve with fresh fruit for a nutritious start to your day.

Simple Chia Pudding

1 cup coconut cream or coconut milk (270ml can)
¼ cup Chia seeds
2 tbsp honey, agave, coconut sugar  (or to taste) (keto use stevia)
½ tsp vanilla extract (optional)

note: can also add 1 tbsp cacao powder for a chocolate flavour

Place coconut milk in a medium size bowl, then add chia seeds and mix well together. Add all remaining ingredients and mix through well. Transfer pudding into small glasses or containers. Refrigerate for at least 2 hours.