Tag Archives: recipe

My 1st low carb and low sugar sweet treats

Coconut flour muffins

Coconut flour muffins

Is it possible to eat healthy cakes? I am so happy to say the answer is yes!

In my opinion, if you have to choose between sugar and fat in order to reduce calories, get rid of the sugar! Fat has health benefits but caster sugar really doesn’t. And let’s face it, a low fat AND low sugar cake would not taste good!

These cakes do taste good and are nutritious and almost totally guilt free! Enjoy :-)

1. Flourless chocolate cake

Flourless chocolate cake

Recipe found online at http://www.taste.com.au/recipes. There was a little bit of coffee in the initial recipe but I left that out. I also replaced most of the sugar with stevia. Stevia is a natural sweetener coming from a plant that grows in Paraguay and contains almost no calories. Powdered Canderel stevia is a good brand to use for baking because 1 spoon of it = 1 spoon of sugar, making it easy to measure.

Suitable for people with gluten intolerance!

Ingredients:

  • 200g butter
  • 180g dark chocolate (I suggest Lindt Excellence Dark, 70% or 85%)
  • 2 tablespoons coco powder. Try to find one without added sugar (I used Cadbury’s Bournville).
  • 4 eggs
  • 1/4 cup caster sugar and 3/4 cup Canderel Stevia
  • 2 cups ground almonds

1. Preheat the oven to 180 degrees Celsius (350 degrees Fahrenheit) or 160 degrees fan oven (320 degrees Fahrenheit). Grease a round cake tin.

2. Place butter, chocolate and coco powder in a saucepan on low heat and stir until melted. Transfer to a bowl to cool.

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3. Beat egg yolks and sugar until thick.

4. Beat egg whites until peaks form.

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5. Add the chocolate and almond flour to egg yolk mixture and stir. Gently add the egg whites to the mixture. Pour into cake tin and bake for 40 to 45 minutes.

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5. Cool cake in tin then place on serving dish.

Flourless chocolate cake

2. Simple coconut flour muffins

Coconut flour muffins

I found this recipe on thecoconutmama.com. These muffins don’t have the texture that you would expect of a muffin but given that gluten is the ingredient that makes cakes rise, it was inevitable that these would be more dense. The recipe suggested you add chocolate chip or sultanas to personalise them. I wanted to make plain ones for a first try but to be honest they were a bit dry. Next time I will add blueberries. Blueberries in cakes are great because they burst and bring moisture, acidity and sweetness as well as colour. I also replaced the sugar with stevia.

Suitable for people with gluten and dairy intolerance!

Ingredients:

  • 3/4 cup coconut flour
  • 1/2 teaspoon baking soda
  • 1/4 teaspoon salt
  • 6 eggs
  • 1/2 cup coconut oil
  • 1/2 cup Canderel Stevia (instead of honey)
  • 1 teaspoon vanilla extract
  • Dried shredded coconut for decoration

1. Preheat the oven to 180 degrees Celsius (350 degrees Fahrenheit).

2. In a small bowl, mix all the dry ingredients together and set aside.

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3. In a medium bowl, beat eggs and mix in melted coconut oil and vanilla.

4. Add dry ingredients and mix well. Let sit for 3-5 minutes or until the coconut flour has absorbed the liquid.

5. Scoop batter in muffin cases in muffin tray.

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6. Bake for 25-30 minutes. Let muffins cool before serving. Store in airtight container in refrigerator.

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Healthy, tasty dinner for lazy people

Hello you! Yes, you, the one who does not wish to spend more than 10 minutes in the kitchen. I have a recipe for you today!

Baked salmon fillet and stir-fried green vegetables

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Ingredients:

  • 1 salmon fillet
  • broccoli
  • spinach
  • green peas
  • salt & pepper
  • olive oil

1. Preheat your oven to 180 degrees C.

2. Season the salmon with pepper and wrap in aluminium foil. Bake for 15 – 20 minutes.

3. Put olive oil in a frying pan, add the broccoli and peas. Cook for 5 minutes then add the spinach. Salt and pepper to taste.

4. Serve

I like to make this recipe because it’s easy and quick. It doesn’t require any cooking skills and above all it is very nutritious!

  1. Salmon is loaded in Omega 3 fatty acids, good for heart health.
  2. Spinach is rich in folate, known for its mood enhancer.
  3. Broccoli has vitamins A, C and E. A and E are fat soluble vitamins, therefore, good to eat with oily fish. Vit E and vit C are antioxidants, which are good for fighting free radicals.
  4. Peas provide slow-release carbohydrate, protein and contain vit A and E as well as other good stuff (magnesium, potassium, zinc, etc.).

Definitely this week’s winner dinner!

Dad’s Stuffed Tomatoes

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Serves 8 (two stuffed tomatoes each)

  • 16 big tomatoes
  • 900g sausage meat
  • 1 onion
  • 1 shallot
  • 3 cloves of garlic
  • parsley (as much as you want)
  • 1 to 2 slices of bread
  • a dash of milk
  • salt
  • pepper
  • olive oil

1.  Preheat the oven to 180 degrees Celsius.

2.  Slice the top off the tomatoes and empty the flesh into a bowl. Save for later.

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3.  Roughly chop the onion, shallot and garlic and put in a mixer. Add the parsley and mix.

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4.  In another bowl, tear the bread up and add the milk.

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5.  Add the sausage meat and the chopped onion and parsley to the bread bowl and and mix well.

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6.  Put the stuffing into the tomatoes.

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7. Add a drizzle of olive oil and cook in the oven for about an hour.

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8.  Meanwhile, drain the tomato flesh and heat in a saucepan with olive oil, salt and pepper.

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9. Serve with rice and home-made tomato sauce.

Stuffed tomato and rice

Stuffed tomato and rice

Enjoy!

The Simple Things

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It’s when you get home from the airport on a cold night and find your flatmate in the kitchen preparing a plate of orange slices with cinnamon, or “How Monique turned an orange into a warm welcome back”. As she offers to share her dessert, taking out a couple of forks, we sit in the kitchen for a quick chat and catch up.

Good times and healthy food :)

Chilli Con Carne

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Photography by Peter Hawley

This recipe takes about half an hour to make.

Ingredients: 1 onion, 2 cloves of garlic, 1 red pepper or 1 carrot or both, 500g to 750g mince beef, hot chilli powder (1 or 2 tsp), cayenne pepper (half a tsp), turmeric (half a tsp), salt, pepper, beef stock (500 ml hot water), 1 can of chopped tomatoes (400g), 1 can of kidney beans (400g) and olive oil.

I fried the onion in olive oil and quickly added the carrots. Then browned the meat with all the spices and garlic. I then added the chopped tomatoes and stock and cooked for about 20 minutes. Added the kidney beans and cooked for another 5 minutes and done. You can add half a square of dark chocolate, like I did, following a recipe I had found online but it didn’t make much difference to be honest.

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Photography by Peter Hawley

Can be served with rice and sour cream or Greek yoghurt works well too. However, chilli con carne is nutritious enough on its own to not add rice if you don’t feel like it. Kidney beans provide 14.6g carbohydrate/100g. They are also a good source of fibre and potassium. If you do wish to add anything, you could have a small green salad or avocado salad to go with it.

I made too much on purpose and froze the rest in portion bags for other days.

1st healthy recipe of 2013: My big lunch salad

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Photography by Peter Hawley

Done in 15 minutes!

Ingredients: mixed leaves, gem lettuce, 2 boiled eggs, a few walnuts, 4 cherry tomatoes, cucumber, parsley, lemon, olive oil, salt and pepper.

I just put everything in the bowl while the eggs were cooking. Then let them cool under running water for a couple of minutes. Added a drizzle of olive oil and squeezed half a lemon. And added salt and pepper.

Very tasty and refreshing. Can be served with a slice of toasted wholegrain bread if you want a bit of carbs.

The eggs can be replaced by a salmon fillet or chicken breast. It tastes really good too :-)