Healthy Anzac Biscuits
2 ½ tablespoon of olive oil
1 tablespoon of water
2 tablespoon of rice syrup
1 cup oats
1 cup of desiccated coconut
1 teaspoon of baking soda
Even our kiwi classics can be modified. Even I first look at a recipe that I want to modify to make healthier I ask myself the following questions regarding fat, salt and sugar.
Can it be left out?
Can the amount be decreased?
Can a substitute be used to improve the nutritional value or taste?
Could other ingredients be added to improve the nutritional value?
Can the preparation or cooking methods be changed to reduce the fat content?
Director / Nutritionist
I love caramel. On the rare occasions I want something sweet it is normally caramel based (or ice cream but thats another story). I will pass on chocolate any day but the beige, creamy, caramelized under tones get me everytime.
So of course I had to modify and come up with a healthier version…..
1/2 cup raw cashew nuts
1/2 cup raw almonds
1 cup of dates
3/4 cup of water
4 Tbsp Cacao
1 cup of dates
3/4 cup of hot water
Place the cashew nuts, almonds dates and water in a food processor and blend until it becomes a fine crumb and then clumbs into a ball.
Press into a slice tin.
Place the dates and hot water into the blend and leave for 2 minutes. Then add the cacao and blend until smooth.
This recipe is rich and sweet and incredibly satisfying. AND they are gluten, vegan, refined sugar and dairy free.
Director / Nutritionist
240g unsalted butter
1 cup of rapadura sugar
2 Tbsp vanilla paste
2 cups of coconut flour
2 cups of rye flour
1 tsp baking powder
pinch of salt
Beat the butter and sugar easing an electric mixer until fluffy (remember to scrape down the sides!). Add the eggs, mixing well after each addition and then add the vanilla paste. In a separate bowl, combine both flours, baking powder and salt. Using a large metal spoon fold flour through creamed mixture until just combined. Turn dough out onto a lightly floured bench and gnetly work iwth your hands to form a ball. Wrap in cling film and refrigerate for 1 hour. Preheat oven to 180 degrees. Line tray with baking powder. Roll out dough (on lightly floured bench), roll out dough to 3-5mm thick and cut shapes using cookie cutter. Place on tray and bake for 10 minutes or until lightly golden. ( I like mine soft so took them out a couple of minutes early….)
I am always on the find of some good, easy to make, healthy “treats/lunch box fillers”. So you can imagine my excitment when I made two successful items in one week. And on top of that they can be frozen too!
The first was for a protein muffin, I tweaked the amount of sugar as I was concerned by how much honey was added and the second was a plain biscuit recipe which I changed castor sugar for rapadura sugar and also the white flour for a combination of coconut and rye flour.
I wrapped the muffins individually in gladwrap and froze them so they are can be grabbed easily. And I also froze half of the biscuit dough so I can quickly whip up a batch if need be
Peanut Butter Protein Muffins
2 large ripe bananas (mashed)
2 Tbsp rapadura sugar / rice syrup / honey
3 Tbsp natural unsweetened yoghurt
1/3 cup trim milk
4 Tbsp peanut butter
1 3/4 cups oat flour (blended oats)
1 tsp ground cinnamon
1 tsp baking soda
1 tsp baking powder
Mix wet ingredients in one bowl. In another bowl mix the dry ingredients and then combine the two together. Place into muffin tins and bake at 180 degreeds for 10-15 minutes or until a skewer comes clean.
As I was sitting down to a cup of T2 Goregous Geisha this afternoon I really wanted something to munch on, so I headed to the freezer and much to my delight found a Tuppawear container filled of my homemade sugar free peppermint slice.!
And here is the recipe for you to try….
2 1/2 cups of almond meal
1/2 cup cacao powder
2 tsp baking powder
1/3 cup brown rice malt syrup
1/4 cup water
2 cups of shredded coconut
2 Tbsp water
1 Tbsp mint extract
1/2 cup coconut oil, melted
Preheat the oven to 180 and line a 20cm baking tin with baking paper. Combine the almond meal, cacao and baking powder in a bowl. Whisk together the eggs, syrup, and water and then pour into the dry ingredients and mix well. Spoon the batter into the tin and bake for 20 minutes. Once cooked, set aside to cool.
Pulse the coconut with the water in a food processor until the mixture resembles breadcrumbs and then add the mint extract and mix well. Add the coconut oil and continue to pulse until combined. Press the mint flinging onto the cooled base and refrigerate for 30 minutes.
Then gently melt and cacao butter and coconut oil in a pot and add the cacao powder. Pour over the top of the mint filling and freeze immediately. (this will stop it soaking into the mint ).
Once set, cut into squares and remove from the tin. Store in the fridge or freezer.
So I have been at home all week recovery and resting after having spine surgery last Friday. As an incredibly busy and active person this week has been a huge mental AND physical challenge. But I am proud to say I managed to watch 3 movies in one day…..something I have defiantly never done before.
I have been keeping up with my meditation each morning and as the week has processed I am easing back into walking and yoga…Along with this I have tried to remain positive and be grateful for everything…
And also as I have improved this week I have managed to get back into the kitchen…And what did I make first. This amazing sugar free fudge. You must try it!
Sugar Free Salted Peanut Butter Fudge
3 Tbsp Coconut Oil
1/4 cup of Kara coconut cream (Kara is the best and only brand I use…..)
1 tsp Organic Vanilla paste
pinch of sea salt
350g No salt, organic smooth peanut butter
1. Line a loaf tin with baking paper.
2. Melt coconut oil in a small saucepan over a low heat.
3. Once melted add, coconut cream, vanilla paste, sea salt and peanut butter. Once melted and mixed through you can pour out into the lined tin. Smooth the mixture down with the back of a fork and freeze for 1-2 hours. Once set cut and store in the freezer