Tag Archives: sugar-free

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RECIPE: HEALTHY ANZAC BISCUITS (PALEO, SUGAR-FREE)

Today is an important day in our history, the 25th April, Australian and New Zealand Army Corps (ANZAC) Day. The day we say thank you to the diggers that give us the world we have now…

Anzac biscuits have been associated with the ANZAC tradition established in World War I. These delicious biscuits have been named this from being sent by wives to soldiers abroad because the ingredients do not spoil easily and the biscuits kept well during naval transportation. Today, Anzac Biscuits can be purchased at supermarkets, but are much better baked on your own with the below recipe for a healthy option. So tasty fresh out of the oven!

Thank you to the diggers across every generation and happy eating of these yummy, healthy ANZAC biscuits.

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INGREDIENTS -:

80 gms (3/4 cup) raw nuts (almonds, cashews) (*can be removed if nut allergy)

120 gms (1/2 cup) pure butter or organic coconut oil

100 gms (5tbsp) raw honey

1 tsp baking soda

1 tsp baking powder

100 gms (1 cup) spelt rolled oats

100 gms (1 cup) spelt flour

80 gms (3/4 cup) desiccated coconut (aluminum-free)

METHOD -:

Pre-heat oven to 160′C and place baking paper on biscuit tray

Crush the nuts into small chunks then set aside

Warm  butter/coconut oil at low heat 60′C. When melted add to a blender

Add all remaining ingredients and nuts and mix together

Place one tablespoon of mixture onto biscuit tray and flatten to approx 6cm in diameter, leaving space between each one for spreading

Bake for 10mins or untl golden brown

Remove from oven and allow to cool on tray for 5 mins

Enjoy :)

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RECIPE:- Raspberry Cheesecake (Gluten Free, Dairy Free, No Bake)

Raspberries are one of nature’s super fruits, full of goodness for heart health, inflammation, and many other conditions. They are also rich in Vitamin C and high in anti-oxidants.

Raspberries are not only sweet and tasty but are also healthy option for a sprinkle over cereal, add sweetness to porridge or add to a smoothies.

I love this recipe to make a birthday cake for those that don’t like a baked cake or don’t make chocolate their favourite. This is also a great dessert or treat.

THE BASE

INGREDIENTS 

1 cup desiccated coconut
1 cup brazil nuts
10 dates, seeds removed
1 tablespoons cacao or cocoa

THE RASPBERRY LAYER

INGREDIENTS – Step One
2 cups frozen raspberries
8 medjool dates, seeds removed
1 teaspoon vanilla
1 rounded tablespoon honey

INGREDIENTS – Step Two
2 cups raw cashews
1/4 cup milk (you can use any type of milk, water also works. I prefer coconut milk)
3 tablespoons coconut oil, soft
1 teaspoon vanilla extract
squeeze of lemon juice

METHOD

1. Start by placing the cashews into a bowl and covering with hot water, for the raspberry layer. Set aside. (you can do this up to 12 hours before making the cake, I am seldom that organised and typically do it about 10 minutes before making a start).

2. Place all of the ingredients for The Base into your processor and blend until the mixture is well combined and resembles a fine, sticky crumb. Press the mixture firmly into the base of an 18cm spring form cake pan. Set aside.

3. Place all of the ingredients for the Raspberry Layer – Step One into your processor and blend until the mixture is well combined. Spoon the mixture into a bowl and set aside.

4. Strain the cashews and place them into your processor, blend the cashews to form a smooth paste. You can add the milk to assist with achieving the desired consistency.

5. Add the remaining Step Two ingredients and blend until the mixture is smooth and well combined.

6. Add the raspberry mixture and blend until the mixture is well combined.

7. Spread the cheesecake mixture over the base and place in the freezer for approximately six hours to set.

Serve. Eat. Enjoy!

Courtesy of Wholefood Simply 

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Recipe: Spelt Pancakes (Dairy Free, Gluten Free)

Oh Pancakes! How much I love you – do you love pancakes?

One of my favourite parts of the weekend, is having yummy, healthy Spelt Pancakes with a cup of tea.

We often think of pancakes with a breaky treat but you can enjoy eery bite with a healthy option.

This recipe is a light, fluffy and totally comfort by having a natural choice for breakfast. While pancakes font have a reputation as a healthy option, this recipe still gives you nutrients that can benehfit your health.

Spelt flour is a great option to substitute for other flours such as whole wheat flours. Spelt flour is much more densely packed with nutrients than the regular wheat flour and gives you a super charges breafst otion to start your day. An extra bonus is that spelt is sweeter than regular wheat flour and has a mild, butty flavour too. Its a lighter grain which helps to have fluffier, lighter pancakes.

A tip is to be aware of how much sugar, processed or natural, are topped on top :)

INGREDIENTS

2 tbsp (30gms) coconut or macadamia oil (can opt to you use soft butter if prefer)

2 cups (250g) spelt flour  (white and/or wholemeal) or can use plain gluten free flour

3 eggs

300ml almond or coconut milk

1/2 fresh lemon juice

1 tbsp baking powder

1/2 tbsp baking soda

1 tbsp (30g) raw honey

METHOD

1. Place all ingredients into your food processor and blend until smooth. Or you can place all ingredients into a large bowl and blend.

2. Heat a frying pan over medium-high and place 1-2 tbsp coconut oil. Then turn heat down slightly so that its doesn’t burn the pancakes.

3. Once its melts, pour into 10cm circles of pancake batter.

4. Cook until bubbles are formed and starts to pop in the batter. Then turn over nd cook until lightly browned.

5. Remove pancakes to a plate, add another 1-2 tbsp coconut oil, and continue cooking pancakes until batter is finished.

4. Serve with berries, coconut yoghurt and raw honey, or with yoghurt and fresh lemon.

5. Can be stored in an airtight container for up to 2 days and be reheated.

Notes: You can opt for egg free by using 1 tbsp chai seeds and 3 tbsp water or add a touch more milk.

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Recipe: Zucchini Chocolate Bread (Keto, Paleo, Gluten Free, Sugar Free)

At the end of summer, we go from no zucchinis to having way too many, especially when friends with vegie gardens drop off more and we struggle with ideas on what to do with them.

That is until this easy simple recipe comes out and I remember – YAY its zucchini chocolate bread time! (or for my young kids we call it Chocolate CAKE – sounds much yummier :) )

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The below recipe of chocolate bread is an easy was to convert zucchini into today’s morning tea break or snacks. Zucchinis are a source of manganese, vitamin C and dietary fibre that will keep your body in good shape for the long run. It also contains vitamin A, magnesium, folate, potassium, copper, and phosphorus .

INGREDIENTS -:

1 1/4 cup (140gms) almond meal/flour

1/4 cup (20gm) cacao powder

1/2 tsp baking soda

1 tsp baking powder

3 eggs

2 tbs (30gms) organic coconut oil

4 tbsp (120gms) raw honey (Keto/Paleo replace with 1/2 tsp stevia)

1 cup grated zucchini

a pinch of salt

METHOD -:

Place all product into food processor and blend until smooth (Thermo stir for 6 seconds at speed 5 )

Transfer batter into a greased loaf pan

Bake at 185`C  for 40 mins

Cool for an hour

Enjoy and share :)

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5 Steps to Increase Your Awareness of Sugar Content in Packaged Food

The average Australian consumes around 14 teaspoons or 60 grams of free sugars per day. Recently the World Health Organization recommended that for optimal health we should restrict our added ‘free sugar’ intake to less than half of that, at just 6 teaspoons.

But what is ‘free sugar’? Where is it found? And, how can you work to reduce your intake? This article helps you start that journey.

What is ‘free sugar’?

Basically, there two types of sugars: simple (or natural) sugars, and free sugars. Simple sugars occur naturally in things such as fruits, vegetables and these are all ok. Then there are the double sugars that are removed from their original source, processed chemically and then added back into our foods. These are the ones to worry about, and they are called ‘free sugars’.

Which foods have which sugars?

Starting with the good natural or ‘simple sugars’, they come from carbohydrates in natural foods. There are three names of simple sugars: glucose, fructose and galactose.

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Free sugars are found in a lot of packaged foods, from lollies, to bread, to tomato sauce. Some of the different names you’ll hear these free sugars called include: sucrose (glucose + fructose) lactose (glucose + galactose) and maltose (glucose + glucose). They’re also in your morning coffee or cup of tea, if you choose to add a little sweetness the traditional way, or even just milk. Here’s a list of different fancy names you’ll find for free sugars out there…

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Reducing Your Intake

Start by choosing alternative natural sugars and low sugar foods. Slowly, but surely, work towards getting your intake to 25 grams (or 6 teaspoons) of natural sugars a day. Depending on what level of sugar you have daily at present this will depend on what journey you are on.

By Australian law, all packaged foods are required to disclose values for energy and nutrients like fats, protein, carbs and sodium, as well as a list of ingredients. So, knowing that, here are 5 steps toward figuring out how much sugar is in what, and working to make the shift to healthier options.

1. Understanding the total sugar amount in a product

  • Sugar is a simple carbohydrate; the amount of sugar has to be identified on a nutrition panel.
  • The sugar value is the total amount of natural and added sugars.
  • The amount of sugar in a serve, and per 100 grams of food or 100 ml of liquid must be declared.
  • Under 5g of sugar per 100g is considered low in sugar.
  • A general tip is to stay away from any items with over 10g of sugar per 100g.

2. Be aware if sugar has been added to the product.

  • Be aware of the ingredients listed as ‘sugar’.
  • While there are over 60 names as per the list above, here is a list of the most common ones to look out for:

- Words ending in “-ose” (like fructose, dextrose, sucrose)
- Syrups
- Agave
- Nectar

  • Ingredients are listed in descending order by weight. So ingredients that are first on the list make up more of the product.
  • Stay away of products where sugar appears in the first half of the ingredients list.

3. Remember, it is ok to have natural sugars 

  • Natural sugars are found in nutritious whole foods such as fruit and vegetables. Therefore a lot of products will contain some natural sugars.
  • Check the ingredients list to see where these items sit, hopefully, they make up the majority of the product.
  • Lactose is the natural sugar in dairy and accounts for roughly 5g of the sugar per 100g of dairy product. Therefore, we must determine if and how much sugar may have been added.
  • Stay away from products where added sugars are higher on the list than fruit, vegetarian and dairy.

4. Be mindful of suggested serving sizes

  • The manufacturer must declare what they consider a reasonable serving size, but this can vary greatly between manufacturers.
  • If the suggested serving size is smaller than what is generally considered a serve, the amount of sugar per serve will be deceptively less. For example a cereal with a suggested serving size of 45g (½ cup) contains 12g sugar, however, most people will serve ¾ cup, and 6g more sugar.
  • When comparing sugar content between similar products, always look at the amount per 100g.

5. Preparation and awareness at the supermarket.

  • Ensure that you are not hungry when you head into the supermarket.
  • Don’t fall for marketing and advertising or specials and ‘new’ product, even in the health aisle.
  • Aim to get all you need from only 20% of the store. Don’t go down the ‘sugar aisles’, like the chip and chocolate aisle, if you see it you will want it, so don’t look for it.

That’s it. Of course, it takes practice and time to get your head around looking for sugars. However, it’s worth it for you (and your family’s) health. I hope that this will increase your awareness of hidden sugar in your diet and will more empower you to check out that next product you pick up. Just take things step by step and you’ll get to being a healthier you, while still enjoying the things you eat.

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Recipe: Healthy Lemon Bliss Balls (Gluten Free, Sugar Free)

Have you been looking for a healthy treat that doesn’t include chocolate or cacao and is nut free? A healthy and delicious option is Lemon Bliss Balls.

With flavoured tangy lemon, tropical coconut and a hint of vanilla is a favourite treat of mine.

These are quick and easy to make with only a few ingredients. It’s a great refreshing option for an evening treat too as an alternative to many fruit or nut bases bliss balls, which often include cacao.

Healthy Lemon Bliss Balls

1 x cup raw cashews (150gm) [can replace with sunflower and pumpkin seeds for nut free option]

1 x cup desiccated coconut (90gm)

Zest of 1 lemon

Juice of 1 lemon

1/2 tsp natural vanilla extract

2 x tbsp raw honey

1 x pinch salt extra desiccated coconut for rolling in

Method

1. Place the ingredients into your processor and blend until the mixture resembles a sticky crumble.

2. Use your hands to separate the mixture into balls to the size of your choice.

3. Roll the balls in the extra coconut and place in the fridge to set.

4. Serve. Eat. Enjoy before they disappear!