IQS- Fructose friendly – Mini Lime and Coconut Cheesecakes.

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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 ( http://www.iquitsugar.com) and the lime and coconut cheesecake (http://www.iquitsugar.com/recipe/lime-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.

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Ingredients:

Base

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

Filling

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

Steps:

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

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

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

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

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5. Divide evenly amongst the muffin cases.

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

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Teagzx

 

 

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Make your own instant porridge/oatmeal packets!

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For a long time I have been meaning to do this…

Firstly to save money  Рthe brand that we like to buy is over $6 for 8 serves, but has added pepita seeds and cinnamon etc.,  that makes them yummy.

Secondly – if I make our own I can control the sugar, and thus I can eat them again as I’m avoiding sugar (the ones we buy have sugar, honey and sultanas added, and 10gs of sugar per serve!).

You can read about the health benefits of oats here (http://www.uncletobys.com.au/health-and-nutrition/all-about-oats/). Adding the chia seeds, pepitas, nuts and coconuts adds more fiber , protein and also some good fats.

I made these mainly for the man to take to work, so I added about four sultanas per bag, and some stevia powder, if I eat them I don’t have the dried fruit or sweetener, but add some frozen berries when serving.

I prepare these individually into small snack size zip lock bags, and make them in a bowl at home, or a container at work. It is possible to combine every thing in a big container, and scoop a serving as needed.

This recipe is adapted from ‘The Yummy Life’ (http://www.theyummylife.com/Instant_Oatmeal_Packets), where you will find 12 flavor variations and instructions on how to turn these packets into ‘overnight oatmeal’, something that looks similar to bircher muesli.

You can use rolled oats or quick oats, the added bran and chia seeds will make up for some of the goodness lost in the processing of the quick oats. I use the ‘secret’ revealed here (http://www.onegoodthingbyjillee.com/2012/10/the-secret-to-making-homemade-instant-oatmeal-packets.html).

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I process some of the oats, to make the end product creamier. I made enough for 10 packets, which is 3 cups, so I processed 1 cup until fine and mix it back with the rest of the oats (this is what I call oat mix).

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Ingredients -per package

1/3 cup of oat mix

2 tsp of milk powder ( skim, full fat, or even protein powder)

1 tsp of chia seeds

2 tsp of oat bran

1/8 tsp of cinnamon

pinch of salt

Optional

sweetener of your choice, I added 1/4 of tsp of stevia powder ( if you don’t have a problem with sugar, any dry type will work or add liquid when serving)

1 heaped tsp of shredded coconut

1 tsp of pepita seeds

1 walnut crumbled per packet

To assemble:

Simple add ingredients to a ‘snack’ size zip-lock bag.

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Steps to heat:

1.Tip packet into bowl or container

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2. Add about 3/4 cup of water (you could use milk but you all ready have the milk powder in the mix). Stir to combine).

3.Microwave on high for 1 minutes, stir and microwave for a further minute. Stir, stand to cool enough to eat (times may vary according to microwave, if you use whole rolled oats you will need to cook for 3 minutes.

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I have only ever made them this way, but if using quick oats, you  can make this by simply adding 2/3 of cup of boiling water, stirring and letting stand for a few minutes until thickened.

Don’t be afraid if it seems a little runny, it will thicken after standing.

Txx

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Chia Seed Pudding Jars!

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Here is another low fructose , highly nutritious recipe inspired by Sarah Wilson (http://www.sarahwilson.com.au/).

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'(http://www.everydaygourmet.tv/recipes/696-cashewy-chia-puddings) 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.

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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

Steps:

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.

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

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5. Pop the jars in the fridge overnight.

6. Top with desired toppings, and eat!!

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Txx

Sugar free Chocolate, Berry, Coconut Treat

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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 (http://sweetpoison.com.au)¬† and also have been reading Sarah Wilson’s (I Quit Sugar, http://www.sarahwilson.com.au/, ) 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 (http://www.sarahwilson.com.au/2012/04/my-sugar-free-raspberry-ripe-2/)

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

Steps:

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

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2. Stir in the cacao and syrup.

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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).

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

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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

Tx.

Healthier Brownies Two Ways – Beetroot, Sweet Potato, Dates and Prunes.

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Brownies are yummy, and everyone one around here seems to love them.

Alas, they are full of fat, sugar and calories (due to all the delicious chocolate, butter and sugar they contain).

Here are two healthier brownie recipes that I have made lately. I say healthier because they are still a treat.

To make them healthier I have added some veg to up the nutrition, and replaced some of half of the sugar with dates/prunes.

The first recipe still contains lots of butter and dark chocolate, but the second reduces the fat, and contains only cocoa to get the chocolate flavor.

To make the second even healthier you could replace all the sugar with the dates, use raw cocoa instead of normal, and replace the flour with coconut flour or almond meal (adjusting liquid and raising agent as needed).

Beetroot Brownies (adapted from August issue of Australian Good Taste Magazine)

Surprisingly you can taste the beetroot, and it really compliments the chocolate! These were really moist, and much like normal brownies.

Ingredients:

200g beetroot, peeled, chopped

175g butter

125g of a mix of prunes and fresh pitted date

125g dark brown sugar

200g of good dark chocolate

3 eggs, lightly beaten

75g of plain flour

35g cocoa powder

1/4 tsp of nutmeg

1/4 tsp of cinnamon

100g chopped walnuts

Steps:

1. Preheat oven to 180c. Grease and line a 20cm square pan. Process beetroot in a food processor until finely chopped.

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2. In a small saucepan on low heat, mix prunes and dates with 1/4 cup of water, cook stirring occasionally until soft and mushy. Let cool.

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3. Place butter and chocolate in a microwave safe bowl. Microwave in 20 seconds burst, stirring in between until melted. Add beetroot, fruit mixture and sugar to bowl while stir warm, stirring well. Let cool for a few minutes.

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4. Stir in eggs. Combine dry ingredients in a bowl. Sift dry ingredients over the wet, and stir to combine, and stir in walnuts.

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5. Pour into prepared pan. Bake for approx. 30 min or until center is just firm. Cool in pan. Cut into squares. Try not to eat immediately.

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Sweet Potato Brownies (Adapted from Martha Stewart http://www.marthastewart.com/312801/fudge-brownies)

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Ingredients:

4 tbs of butter (about 65gs)

2/3 cup of cocoa powder

1/2 cup of wholemeal plain flour

1/4 tsp of baking powder

1/4 tsp of salt

100gs of fresh dates pitted and chopped – about 8 dates

1/2 cup of dark brown sugar

2/3 cup of sweet potato puree (boiled, processed and cooled sweet potato)

1 egg

1 1/2 tsp of vanilla extract

1/4 tsp of coffee powder

Steps:

1. Pre-heat the oven to 180 c. Butter an 20cm square pan; set aside. In a medium saucepan over low heat, melt butter. Remove pan from heat, and stir in cocoa. Let cool slightly.

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2. In a small saucepan, mix dates with 1/8 cup of water, cook on low stirring occasionally until dates are soft and mushy.

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3. In a small bowl, whisk together flour, baking powder, and salt.

4. Stir in sugar and date mixture into the sweet-potato puree,stir this and then the egg into the dry ingredients. In a small bowl, stir together vanilla and coffee until coffee is dissolved; add to cocoa mixture.

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5. Add  cocoa mixture and stir until well combined. Spoon into prepared pan; smooth the top. Bake until surface of brownies looks barely dry and an inserted knife comes out with a few moist crumbs, about 20 minutes. Cool to room temperature before serving.

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They are very fudgey, and give you a nice cakey chocolate hit.

Tx

Wholemeal Banana Yogurt, Coconut, Oat and Honey Muffins

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The man of this house will not eat bananas that have brown spots (even just a few). So perfectly good bananas with just a few brown spots get left to die in our fruit bowl.

The positive is that I often have bananas laying around to bake with.  Luckily, brown bananas have the best flavor for baking! I also had some yogurt that needed using up, so that went into the mix as well.

I have used lots of ingredients in this recipe, feel free to play with it or  just use bananas  (just add or subtract dry or wet ingredients as needed). You can use different flours, sweeteners (or cut the sugar out completely), fruit, oils, nuts and grains or use butter milk instead of the yogurt. I made some really nice tropical themed muffins once with banana, coconut and pineapple, and some oat and pear ones which were different. If you use harder fruit like pears of apples make sure you grate it or chop it finely so they cook well.

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Ingredients:

1 1/2 cup of wholemeal self-raising flour.

1/4 cup of rolled oats

1/4 cup of white sugar

1/4 of dessicated coconut (plus about a tbs extra to top the muffins)

1 cup of natural plain yogurt

2 brown bananas

1 tbs of honey

1 tsp of vanilla Essence

2/ 3 cup of oil of your choice

  1. Preheat oven to 180¬įC. LINE a 12-hole, 1/3 cup-capacity muffin pan, with muffin cases. Sift flour and sugar into a bowl. Mix in coconut and oats.

  2. Combine  yoghurt, egg, and oil in a large bowl. Mash banana with honey and vanilla in a separate bowl. Add this to the wet ingredients. Gradually add dry ingredients, stirring until just combined. Over mixing makes for though muffins.
  3. Spoon mixture into muffin holes.  Sprinkle with remaining coconut. Bake for 20 to 25 minutes or until a skewer inserted into the center comes out clean.
  4. Stand muffins in pan for 5 minutes. Turn onto a wire rack to cool completely. Serve warm or cold.

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Homemade chocolate pudding or yogo or blancmange….

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This is an American style chocolate pudding, however my Nana calls it a blancmange and it’s similar to chilled dairy desserts available here in Australia, such as Yogo.

This is a low cal version  (1% milk, sugar alternative), that will give you a chocolate, creamy sweet hit!

However, feel free to play with it. For Yogo, leave out the dark chocolate, and use a little less cocoa to get a lighter color.  Use real sugar, and add more chocolate! Or ever better make a decant dessert by replacing some milk with cream and melting Nutella through it!

For Aussie’s with kids, replace the cocoa with Milo, and make a homemade version of those Milo dairy snacks at the supermarket.

You could also add more vanilla for a vanilla flavor, or some other flavored powdered drinks for strawberry, caramel etc.

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Ingredients for 4 small serves

2 cups of 1% milk (or milk of your choice)

3 tbs of cornflour

3 tbs of cocoa (this makes it very chocolatey, use less if you like)

4 squares of 70% cocoa dark chocolate

half a tsp of vanilla essence

2 tbs of powered steevia (use sweetener of you choice and adjust to taste)

Nuts or toasted coconut to top if you like

  1. Put milk and chocolate in a saucepan on low heat, stir until chocolate is melted.
  2. Once melted shift in flour and cocoa, while stirring to prevent lumps, add vanilla.
  3. Increase heat to medium and stir continually, until thick. Be careful it does not catch on the bottom of the pan.
  4. Pour into containers, add any toppings.
  5. Refrigerate until cold, or eat hot like a custard.

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