IQS- Fructose friendly – Mini Lime and Coconut Cheesecakes.


Giving up sugar had  relatively easy, but I do miss sweets, cakes, biscuits etc.

Not one thing in particular, but the texture of these foods…something creamy, cakey, crumbly and of course sweet.

I recently said no to some birthday cake, it was hard , it was my favorite continental cake, with chocolate and normal custard layers ūüė¶

So I really wanted a treat.It’s also nice to be able to have dessert or something with a cup of tea.

So I had a look at some of the recipes on the ‘I quit sugar’ web page ( and the lime and coconut cheesecake ( looked yummy.

My twists on Sarah s recipes include using ginger in the base, this makes it taste nice and gingernutty, and also using pecans instead of hazelnut meal. I also made these into mini cheesecakes, in muffin cases to help with portion control. I forgot to add the vanilla bean seeds!

This made about 18 mini cheese cakes, if you have two muffin pans, you can make all the cakes in one batch, or simply use the left over mixtures when the first batch is done.




150gs Shredded coconut

100gs of Pecans crushed in a mortar and pastel until fine like almond meal

60gs of butter melted

ground ginger to taste


2 packets of full fat cream cheese (500gs)

1 egg

1/2 cup coconut cream

1/2 cup or to taste of brown rice malt syrup

11/2 tbls or to taste of stevia powder

zest and juice of one lime


1. Pre-heat oven to 180. Line a 12 cup muffin tin with muffin cases.


2. Combine base ingredients in a bowl, press  just under a tablespoon, of the mixture into the muffin cases.


3. Bake this in the oven for about 10 minutes, keep an eye on them as nuts burn easily.


4. Turn oven down to 160. Combine all the filling ingredients in a food processor, and blend until well combined.


5. Divide evenly amongst the muffin cases.


5. Bake in the over for 25 to 30 minutes. Repeat with any leftover mixture. Refrigerate for at least 2 hours before eating.






Chia Seed Pudding Jars!


Here is another low fructose , highly nutritious recipe inspired by Sarah Wilson (

Although there are may recipe variations for these available on the net, in  paleo, raw, vegan circles.

Chia seeds contain omega 3 fatty acids, fiber, protein, calcium and other nutrients.

I saw Sarah make these with Justine on “Everyday Gourmet'( on channel ten, and since I have started watching my sugar intake decided to give them ago.

I use¬† lite coconut milk in mine because I’m not a fan of other dairy milk alternatives. However, Sarah makes her own cashew milk, and you can use any other nut milks, soy or dairy if you wish.

Really, you can use any flavorings, fruit, nuts etc you wish, to suit your style of eating. You may wish to alter the milk to seed ratio to vary the consistency.

This version uses low fructose berries, and I top with some nuts and a little shredded coconut.

A higher fructose, but more dessert like version that I have made, is adding half a fresh add before refrigerating and topping with half a banana when eating.

They do need to be chilled overnight to achieve a pudding consistency, and they last well for a few days in the fridge.

I generally eat them for breakfast, and sometimes as a snack.

Jars make the best containers, as they are easy to seal and shake when making them.


Ingredients – Makes 2 jars

1 can of lite coconut milk or 270mls of liquid of your choice

2 tbs of chia seeds

hand full of frozen or fresh berries of your choice

To top – nuts of your choice and shredded coconut


1. Wash and dry two small glass jar and lid.

2. Pour half of the coconut milk into each jar.

3. Add the half the chia seeds and berries in the jars.


4. Seal the jar with lids, and shake vigorously.


5. Pop the jars in the fridge overnight.

6. Top with desired toppings, and eat!!




Sugar free Chocolate, Berry, Coconut Treat


So I’m trying to limit sugar in my diet.¬† I have been dabbling in this for about a month, but have really been doing properly for a fortnight (since my last supper of sugar).

I’m reading ‘Sweet Poison’ by David Gillespie (¬† and also have been reading Sarah Wilson’s (I Quit Sugar,, ) blog . These writers and all the ‘no sugar’ movement is based on this theory – Basically,¬† we have only been eating¬† added sugar ( and thus excess fructose)¬† for a very short period of time, from an evolutionary perspective. The excess amount of sugar we eat is related to a whole host of health problems, including obesity. Specifically, Fructose, one of the types of sugar available in our diet is the main problem. For more info please see their websites.

They aren’t doctors and neither am I, do your own research before going down this ‘diet’ route.

But, how do I feel? Has it been hard? Have I lost weight???

Honestly I feel pretty good! Instead of sugar or sugary things, I have been eating more good fats, protein, veggies, and non-white carbs.

So, although I miss some things, I can have some really yummy things – olive oil, avocado, coconut oil and other coconut products, eggs, and in smaller amounts butter, full fat dairy and bacon!!!

I don’t get hungry between meals , so I don’t snack as much as I did before, and I don’t any energy highs and lows.

I’m losing weight relatively easily (I have been exercising everyday, but not excessively, about 30 minutes only).

I haven’t done the full ‘quitting’ thing, where you cut out all sugars (dairy, carbs, fruits, sugar alternatives, and table sugar) for a period of time, but I have cut out any added sugar and limited fruit. This means no sweet spreads, juice, soft drinks, and sauces. To do, this I generally have to make everything I eat. This has lead to me being much more organized than I have been before! Today I made breakfasts, lunches and snacks for the next few days!

You do miss desserts, candies, chocolates etc.

So I looked at some of the recipes available on Sarah’s site and this caught my eye (

It is really a homemade, berry coconut chocolate bar!!

It uses berries, which are a relatively low fructose fruits and rice malt syrup, which again is a fructose free sweeter (it has a flavor and consistency similar to honey).

This needs to be kept in the freezer, don’t be tempted to kept it in the fridge or at room temp, it will melt and separate.

Sarah Wilson’s Raspberry Ripe

1/3 to 1/2 a cup of coconut oil

1/3 cup of salted butter ( use salted, it brings out the choc flavor)

1/3 cup of shredded or flaked coconut

1/3 cup of frozen raspberries ( I had to add about a tbs of mixed berries, as I was down to my last raspberries

2 tbs of cocoa  or raw cacao if you have it


1.Melt the butter and oil (in a pan or microwave…the oil takes longer to melt so add the butter a little after).4


2. Stir in the cacao and syrup.


3. Arrange the berries and coconut on a sheet of baking paper on a baking tray or plate (a dinner plate is ideal ‚Äď the slight indent creates a good shape, reserve some coconut to sprinkle on top).


4. Pour the coconut oil mixture over the top and pop in the freezer for about an hour.


5. When firm either break into shards or cut into wedges. Store in a sealed container in the freezer.

Due to the coconut oil, and intense cocoa flavor, it’s fairy moorish, though only slightly sweet. You won’t scoff it all, and you won’t feel horrible after eating it.

It is a beautiful thing


Walpeup Young Womens Fellowship recipes – Chocolate Pudding


This post is dedicated to my maternal grandmothers family. They were farmers in the small town of Walpeup. This recipe book was published by the ‘Walpeup Young Womens Fellowship’.


The recipes are attributed to many of my great aunties, second and third cousins and various other family members related to me by marriage. This kinds of recipes books were made for school, club, association etc. fund raising purposes. But they were really useful when there was no internet, no cooking shows and no bookshops around the corner (cookbooks were expensive anyway). They were full of family recipes.

The recipes are for lack of a better work, very ‘retro’. They feature lots of canned things like soups and pineapple, call soy sauce ‘soya sauce’, and are by their nature budget friendly.


But these things reflect what it was like to live in a rural area in the 70’s here in Australia. There was no supermarket in the town, they had a small store, a butcher¬† and a¬† cafe (many towns may not have had, even this). They were 1 hours drive from¬† the next larger town and small supermarket, and even then, this town would not have had specially stores.

You ate seasonally, because things out of season where simply not available. Sometimes things had to be made from pantry ingredients and whatever was growing in the garden, you couldn’t just run and get something from the supermarket at 7:00pm.¬† There was no take away, not even a fish and chip shop (which are and where everywhere in Australia). Meat was expensive, so cheaper cuts were utilized and nothing was wasted. Sundays roast became¬† sandwiches, curry, patties, and fritters during the week (my Nana still makes the fritters, there are pretty good with lots of sauce).

Anyway some of these recipes are still made by the original ladies and their descendents, and some thankfully have been retired.

This a pudding contributed to the recipe collection by my second cousin Tracy, I learnt how to make when I was fairly young, maybe 11. My Nana made it, so did my mum and dad (and many of my cousins), and now I make it too.

It is a chocolate self -saucing pudding.  Here is the original recipe.


Here is my updated recipe. I used wholemeal flour and buttermilk, as this is what I had, feel free to use normal flour and milk. Using the brown sugar makes a really fudgey sauce.


1 1/4 cup of wholemeal S.R. flour

1/2 cup of white sugar

2 tbls of cocoa

pinch of salt

2 tbs of melted butter

3/4 cup of buttermilk

1 egg, beaten

1/4 dark chocolate chips


1/2 cup of white sugar

1/2 cup of dark brown sugar

2tbs of cocoa

1 1/2 cups of boiling water

Preheat oven to 180c.

1.In a bowl, mix  flour, sugar, cocoa, chocolate chips and salt.


2.Add butter, milk and egg. Stir to combined.


3. Spread into a greased deep pie dish, small casserole  or oven proof skillet.


4. To make topping, mix together remaining sugars and cocoa, sprinkle over the top the batter.


5. Careful pour over the boiling water.


6. Bake for approx. 30 mins.


You should have a cake the has risen to the the top, and a  chocolate sauce on the bottom, that is bubbling deliciously up the sides of you dish.

A recipe that has stood the test of time X.

Baked Dulce de Leche Cheesecake


When I had to find some Mexican/South American desserts for a party I was having, I knew I had to use Dulce de Leche in something..and everyone loves a cheesecake. In Australia, real Dulce de Leche is hard to find, you can find many recipes to make your own.  Here is one from Not Quite Nigella

However, I did find tinned Chilean¬† manjar at Casa Iberica You could use Nestle Top ‘n’ Fill caramel, in a pinch.



I prefer baked cheesecakes to gelatin set ones, they don’t seen to have the cloying sweetness.

This is a good baked cheesecake. I used ginger nut biscuits in the base, and it slightly overcooked which I was worried about.. but…the ginger and bitterness really complimented the sweet caramel layer. The sour cream layer also balanced the sweetness.


This recipe is from

However, I didn’t do the toffee shards, I knew I wouldn’t have time as I had to make another three desserts for the party. I also used brown sugar in place of castor sugar and increased the amount a little, as the manjar tins were smaller than 450gs. So if you find the larger tins, revert to the original recipe above.

I apologize for the terrible photos, I was in a hurry when getting the cake ready to serve, and took the slice photos the day after. Also I didn’t get a picture of the sauce, it was good people were putting it on other desserts!


  • 300g ginger nut biscuits
  • 90g unsalted butter, melted
  • 750g cream cheese, chopped
  • 2 tbs cornflour
  • 3 eggs
  • 150gs of brown sugar
  • 20g caster sugar
  • 2 tsp vanilla extract
  • 2 x 390g jars dulce de leche¬†¬†
  • 600ml sour cream

Preheat oven to 200¬įC and grease a 23cm springform pan.

Finely crush biscuits in a processor, then pour in melted butter and pulse to combine. Press mixture into the base of the pan. Bake for 8 minutes, then remove pan from the oven and reduce temperature to 160¬įC.


Meanwhile, place cream cheese in cleaned processor with cornflour, eggs, brown sugar and 1 tsp vanilla. Process until smooth, then add one jar of dulce de leche and process until smooth and combined. Pour mixture over biscuit base, then bake for 45 minutes until set.


Meanwhile, place sour cream in a bowl with another 20g sugar and 1 tsp vanilla. Beat with a wooden spoon to combine. Remove cheesecake from oven and top with sour cream, then bake cake for a further 15 minutes until set. Leave in the switched-off oven with the door ajar until completely cooled, then chill overnight.

Add 2-3 tbs boiling water to the remaining dulce de leche until you have a smooth sauce consistency.

When ready to serve, remove cake from pan and place on a platter,  then drizzle with the sauce.


Pastel de Tres Leches – Three Milks Cake


This cake is delicious!

I love anything that has sweetened condensed milk in it (rum balls, fudge, easy lemon posset etc).

There are many variations of this  traditional South American cake around on the net. Essentially it is a cake soaked in a mixture of fresh milk, evaporated milk, and sweetened condensed milk.  This is a sponge cake, however the same soaking method can be used with a butter cake. There are also Chocolate and Caramel Tres Lches Cakes around.

It’s not well known in Australia, but with all South American cuisines becoming very fashionable and popular, this will soon change. I had¬† many questions and compliments for this dessert when I served it at a party, I think because it’s something that most people here have not tried.

I was worried when I cooked the sponge it seemed dry and very ‘eggy’. and I was still worried when I tasted the three milk mixture…

But  the soaking overnight and the layer of cream made magic happen. The cake was lusciously moist but not soggy, with a lovely sweet milky vanilla flavor, and not overly sweet.

The recipe is re blogged from

This recipe worked really well, but is does make a rather large cake. The only changes I made was using a vanilla bean, rather than essence, no essence in the milk mixture, using 3/4 of a can of the evaporated milk (the cans in Australia are bigger than 12oz)  and leaving the cake to soak for 24 hours.

The cake will soak up all the liquid milk mixture if left long enough, and although not soggy it will be difficult to move to a different plate or platter, so turn it out and soak on the platter you are going to serve on.


For the cake
9 eggs, separated
1 cup sugar
half a vanilla bean,
2 cups plain flour

For the sauce
1 can sweetened condensed milk
3 /4 can evaporated milk
1 cup milk

Whipped cream to cover cake
2 cups  whipping cream
1/4 cup pure icing sugar

  1. Preheat oven to 180 degrees Celsius. Butter a 9 x 13 inch pan (about 22cm by 33cm), lining the bottom with a piece of baking paper cut to fit the pan.
  2. Pour the egg whites into the bowl of  mixer and beat on medium-high speed for 4 to 5 minutes, or until the whites hold soft peaks. Slowly stir in the sugar and continue beating until they hold hard or more stiff peaks. Turn off the mixer and with a spatula, move the egg white mixture onto a large mixing bowl.
  3. Rinse the bowl of the mixer and its whisk. Pour the egg yokes into the bowl of the mixer and beat on medium-high speed for about 5 to 6 minutes, or until the egg yolks become creamy, puffy and their color has toned down to an almost cream color rather than a loud yellow. Stir in the vanilla seeds and continue beating for another minute. Turn off the mixer
  4. Gently fold the egg yolk mixture onto the egg white mixture and with a spatula, combine them into a homogeneous single batter. Try not to lose much volume from the mixture. When combined, fold in the flour, scraping the bowl with the spatula so that all the flour is well mixed.
  5. Pour the batter into the prepared cake pan and place into the oven for 22 to 25 minutes, or until a toothpick comes out clean. It can be a bit moist, but not wet. The top of the cake should be tanned and feel fluffy if you touch it. Remove it from the oven and let it cool.
  6. Once it cools down, turn it onto a platter. Remove the baking paper and cover the top with an upside down platter and invert again. The platter should be large enough to hold the cake and the vanilla sauce you are about to prepare. Using a fork, or two, poke wholes all over the cake so that it will better absorb the vanilla sauce.
  7. In a mixing bowl, combine the sweetened condensed milk, evaporated milk and milk. Pour the  sauce over the cake. Leave cake for at least a couple of hours in the refrigerator to soak up the milks.
  8. When ready to serve, combine cream and icing sugar in the electric mixer bowl, beat  on medium to high speed until the cream hold stiff peaks, cover cake or decoratively pipe if desired ( my niece decorated mine with sugar pearls and edible glitter)


Egg whites with stiff peaks

Eggs yokes pale and creamy

Eggs yokes pale and creamy

Eggs and flour combined

Eggs and flour combined


A very lemony, 2 Whole Lemon and 1 Mandarin Cake





This cake is based on this recipe for a flour-less orange cake . I had a surplus of lemons  (and a Mandarin)  so used them instead.

I have made flour based cakes like this, I love that there is no waste and you get an intense citrus flavor¬† (you also get all the fiber from the fruit). It’s citrus season in Australia at the moment, so its a perfect time to make a whole citrus cake!

This version is gluten free, if you use gluten free baking powder, and if you use a cooking spray to grease it is also dairy free. Using the almond meal adds fiber, good fats and vitamin E, however there is lots of SUGAR in the recipe

If using oranges or another combination of citrus you may be able to reduce the sugar or use another sweetener (not sure about how it will effect the texture of the cake). However, to counter the pith in the lemons you do need all that sugar.

Feel free to try different citrus or combinations : Orange and lemon (st Clemens), lemon and lime, grapefruit etc. Just try to keep the quantity to the equivalent of two oranges.

I was worried this was going to be a heavy cake dry cake, but it has a lovely texture, and is very moist. However, the almond meal makes it filling!

Serve  alone, with a little cream or even plain yogurt.


2 lemons

1 mandarin

3 eggs

1 cup of castor sugar

300gs of 3 cups of almond meal

1 tsp of baking powder (or gluten free baking powder)


1 lemon

3/4 of cup of caster sugar

1. Preheat oven to 170c. Grease and line with baking paper,  a 22cm spring form cake pan.

2. Place fruit in a saucepan and cover with cold water, bring to the boil on high heat and boil for 15 minutes. Drain fruit, return to pan and cover with cold water, boil for another 15 minutes (This apparently helps remove some bitterness from the pith).

3. Remove the mandarin from the pan, but boil lemons for another 10 minutes. Refresh Mandarin under cold water. After 10 minutes drain lemons, and refresh under cold water.


4. Coarsely chop fruit, removing seeds. Add fruit to the bowl of a food processor and process until smooth.


5. Add eggs and sugar to a bowl, and beat until pale and creamy. Add the orange, almond meal and baking powder and gently fold until just combined. Pour into prepared pan.



6.  Bake for  appox, 1 hour or until a skewer inserted into the center comes out clean. Set aside for 15 minutes to cool (my cake was ready in 50 minutes).


7. While cooling,  zest  and juice remaining lemon, add zest and juice to a pan with the remaining sugar. Stir over low heat, until sugar is dissolved and syrup thickens slightly.


8. Turn cake onto a serving plate. Use a skewer to gently prick the top. Spoon over syrup. Serve.