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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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.