Easy Read Recipes by Leanne Foreman

Real food recipes in an easier format that makes it as easy as possible for as many as possible to read and follow a recipe.

Recipes

Recipes

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Super Easy Carob Freezer Fudge

by Leanne Foreman for The Australian Carob Company

This Super Easy Carob Freezer Fudge is a healthier and quicker version of the typical refined sugar laden fudge. It is so easy that kids can make it. There are only four main ingredients and a half cup measure of each.

The freezer fudge can be set in silicon ice cube trays or in a greased or lined glass square dish and cut into squares when set. 

I made the batch in the photo using Roasted Carob Powder. I buy it from the health food store or online. For other carob recipes go here.

If you can’t easily find Carob powder, use cacao or cocoa powder.

If you want another more truffle-like freezer fudge, check out the Chocolate Cashew Truffles recipe.

Orange Spiced Hot Chocolate

by Leanne Foreman

Is hot chocolate becoming boring? Then try this Orange Spiced Hot Chocolate for a welcomed change. The winning combination of chocolate and orange is taken to the next level with the warming spices of cinnamon and ginger.

If you want another alternative to hot chocolate then try a Matcha Latte.

Salted Caramel and Banana Smoothie

by Leanne Foreman

This Salted Caramel and Banana Smoothie is not only delicious but also highly nutritious. It is an excellent start to the day for kids and adults alike. It has become my favourite quick breakfast.

Notes on the main ingredients for the Salted Caramel and Banana Smoothie

Maca Powder

The maca root originated in Peru. It looks like a potato and a radish had a baby but has a nutty, slightly caramelly/butterscotchy flavour. We use it dried and powdered.

It is touted to possibly help with increasing low libido, increasing fertility, boosting energy and endurance, reducing blood pressure, improving mood, fighting free radicals, reducing sun damage, improving learning and memory, and reducing menopausal symptoms. Sounds like some pretty amazing side benefits to enjoying maca powder in your food preparation.

Though maca may not be suitable for everyone. One article I found, offers this caution, “If you’re on blood thinners, maca may not be right for you. It has so much vitamin K — which helps your blood form clots — that it may counteract your medication. Ditto that for men with elevated blood PSA (prostate specific antigens), who should stay away from maca. The plant’s extracts might act like estrogen, so avoid it if you have hormone-sensitive conditions like breast, uterine, and ovarian cancers or endometriosis.”

For the rest of us, it’s important to not indulge in too much of a good thing whatever it is, so according to my research, I limit the amount of maca I use in my cooking/food preparation to two tablespoons a week.

Salt

I use sea salt that naturally has iodine or pink Himalayan salt that has some extra minerals.

The amount of salt you use will depend on your taste and how much salt you already consume. Too much salt can worsen high blood pressure.

According to The Victorian Government’s Better Health website, “around 75% of the salt in our diet comes from processed foods, which means we may be unaware of the amount of salt we are having.”

This is another good reason to cook for ourselves as then we can keep track of our salt intake, which should be no more than 1 teaspoon a day for most of us. Remember that too little salt also has negative side effects. In severe cases, low sodium levels in the body can lead to muscle cramps, nausea, vomiting and dizziness.

Banana

The riper the banana the more sweet the smoothie will be. I sometimes make this smoothie to use up almost over-ripe bananas and often don’t need to add the dates.

If you don’t have time to freeze the banana, add a few ice cubes to ensure it is nice and cold.

 

References:

https://www.medicalnewstoday.com/articles/322511

https://www.webmd.com/diet/ss/slideshow-diet-maca-root

https://www.betterhealth.vic.gov.au/health/healthyliving/salt

 

Super Quick Freezer Fudge

by Alexx Stuart of Low Tox Life

This Super Quick Freezer Fudge recipe was created by my low tox mentor Alexx Stuart of Low Tox Life. This delicious and nutritious fudge can be ready to eat in 30 minutes.

This recipe is a sneak peek of just one of the recipes from our new collaboration ebook, “Low Tox Life Easy Read Recipes“. This ebook contains 20 of Alexx’s best-of quick and easy recipes. Of course, they are set out in my easy-read recipe format. Easy recipes in an easy format – it doesn’t get much easier than that! 🙂

Alexx is the person who started the Low Tox movement over a decade ago. I started my low tox journey with her incredibly informative Go Low Tox course. I was so impressed with Alexx’s knowledge of how to lead a more “low” tox life (rather than the impossible “no” tox life), that I became a Low Tox Coach through her Low Tox Method program.

 

Ingredient Shopping for the Super Quick Freezer Fudge

Extra Virgin Coconut Oil is the best to use here as you want it to go solid when cooled in the freezer and stored in the fridge. MCT coconut oil will not solidify.

Check that the Nut or Seed Butter that you buy is made from 100% of the nut or seed of choice. Some have added refined salt, sugar and emulsifiers and these are best avoided if you want the most “real” food.

Cocoa Powder that has been alkalised is Dutch Cocoa Powder. The Dutch processed version is darker and has a less bitter taste. On the other end of the spectrum is Cacao Powder which is unroasted (raw and dried). It is the most bitter-tasting of the three but also contains the most antioxidants. Any of the three can be used in this recipe. It’s all up to your taste preference.

For the liquid sweetener, there is the choice of Maple Syrup, Rice Malt Syrup and Honey. I am partial to the taste of Raw Honey, however, Pure Maple Syrup is the best choice if you are on a Low FODMAP diet and Rice Malt Syrup is popular for those wanting to reduce their intake of fructose.

Vanilla Bean Powder is simply ground and dried vanilla beans. If it is difficult to find then simply use Pure Vanilla Extract instead. Imitation Vanilla Essence will leave a nasty aftertaste.

Chopped Nuts are the suggested add-in, however, add in your favourite nuts, seeds and/or dried fruits.

 

Preparation Hints for the Super Quick Freezer Fudge

When melting the coconut oil and nut or seed butter, I find it works best to stir the mixture as it is melting. Then I remove it from the heat and whisk in the cocoa or cacao powder, sweetener, and vanilla before stirring in my add-ins.

The amount of time it takes to freeze will depend on your freezer so you may have to be patient which is difficult when knowing how yummy this treat will be.

 

 

Easy Chocolate and Cashew Truffles

by Leanne Foreman

This silky smooth truffle recipe is so easy to make. It also has the benefit of protein and fibre that is usually not found in a truffle. It is almost healthy!

The protein is provided by the cashews and the protein is found in the dates that also provide a natural sweetness.

After soaking the cashews overnight, you simply add everything to a blender and spoon it into the moulds. Isn’t that super easy?

Be experimental with some extra additions. I like to use coarsely chopped nuts, rosewater, or pure organic essential oils such as peppermint or sweet orange. If you use essential oils, take care not to overdo it. Add a drop at a time until you get the desired flavour.

 

Lilly Pilly Cordial

Adapted from a recipe by Jackie French

If you live in Australia, have you ever wondered what can be done with the bright pink fruit from the Lilly Pilly trees? The fruit can be eaten fresh from the tree, or used to make jam, chutney, cordial and sauces. Here is a refreshing Lilly Pilly cordial recipe adapted from a recipe by Jackie French.

Is the fruit edible from all Lilly Pilly trees?

According to the ABC’s  Gardening Australia, “There are around 60 species of Lilly Pilly in Australia, and the fruits from all of them are edible, although not all of them are as palatable as others.” They suggest that, “The fruits of the Creek Lilly Pilly (Syzgium australe) are particularly tasty, as are the slightly tarter fruits of the Szygium luehmannii.”

Tips for making Lilly Pilly Cordial (refer to the recipe steps)

Step 1

Plant cells have cell walls. When the fruit is frozen these cell walls burst, thus allowing more juice and flavour to escape. This will make a more intense cordial.

Step 2

Refined white sugar is going to give this cordial more a pink colour, however, I don’t have any refined sugar in my house anymore. I experimented with honey and Rapadura sugar. For me, the honey worked well as it kept a pinkish colour and gave the cordial a beautiful honeyed flavour. The Rapadura worked well taste wise but the cordial is very brown in colour (see photo).

Tartaric acid is found in a crystallised powder form and is used to intensify the flavour and help with storage life. The lesser intense citric acid powder is easier to find in the supermarket and can be used instead.  However, my research into the manufacturing process of both of these didn’t reveal anything promising as for them being a “real” food ingredient. Tartaric acid, in its natural form, is found in grape skins and citric acid is found in lemon peel. Instead of using either of the highly manufactured powdered forms of these acids, I opted to shave off the zest of one of the lemons using a vegetable peeler and added that to the mix.

Step 3

While bringing the mixture to the boil, I further released the juice and flavour by crushing most of the fruit. This could be done beforehand if the fruit is left to thaw out first.

Step 4

Sterilising the glass bottles can be done using the methods listed here. Because this cordial is stored in the fridge and has a fairly short shelf life anyway, I use the dishwasher method (without drying with paper towel) and then carefully fill the bottles with boiling water. I let them stand for a minute before emptying out the hot water while wearing an oven mit to protect my hands.

Step 5

There is no way to carefully sieve and pour the boiled cordial mixture into the bottles in one step, so this step is to mainly to sieve out the solid pieces. The finer the sieve the less cloudy the cordial will be.

Step 6

When pouring the hot liquid through the kitchen funnel and into the bottles, ensure the funnel is not held tightly down on the neck of the bottle so that the hot air can’t escape. You want the hot air to escape around the side of the funnel and not bubbling up through the hot liquid. You may need an extra set of hands to help with this step.

Step 7 

Heat is the main step in preserving so it is important to not let the mixture cool before bottling it. Most preserving also uses lots of sugar or lots of salt and because this cordial doesn’t have a lot of either, it needs to be kept in the refrigerator and used within a month. If it starts to get fizzy or have a sour taste then discard it.

Contact with air can also hasten the fermentation process that we don’t want here. This is why I prefer to store the cordial in lots of smaller bottles rather than one or two big ones. I also often give a couple of bottles away to friends, family, and neighbours. They are always appreciated.

 

Allergy-Friendly Gingerbread People

by Leanne Foreman

Are you looking for some Christmas Gingerbread for your kids with allergies. Look no further as this easy Gingerbread People recipe is egg free, nut free, dairy free and grain free.

This is just one of the recipes in the 2022 edition of my Christmas Treats recipe eBook. It is my Christmas gift to you, so grab a copy before 30th December. You can also get 50% off any of the other recipe ebooks with the code 50off.

Ingredient Notes on Allergy-Friendly Gingerbread People

The star of this recipe is Cassava flour. It is made from the whole tapioca root and is my favourite grain substitute for baking. It can now be found at most health food stores. It isn’t cheap but is less expensive than almond flour.

If you love the taste of ginger the way I do then up the ginger to 3 tablespoons. Even my pre teen and teen nephews like the extra ginger.

I choose organic cooking molasses to avoid the glyphosate used during the production of sugarcane.

 

Super Easy Mango Cheesecake Mousse

by Leanne Foreman

Mangoes are the #1 fruit for Australia’s summer weather. This super easy three-ingredient Mango Cheesecake Mousse is the perfect way to use them.

Mangoes not only taste incredible (well I think so), they have many health benefits that help our bodies to thrive.

This is a rich dessert so you only need a small amount. For the photo, I have used little 100 ml glasses from IKEA. Sadly, they are no longer sold, however, IKEA does have cute little “snaps” glasses for only 50c each. I use these all the time for my Chocolate Mousse.

Be inventive with what you already have around the house. This is the collection of possibilities that I found in my cupboards. Though, I must admit that I have more than the usual because of the food photography I do for the site.

 

Preparation tips

You can use rapadura or coconut sugar instead of the honey or maple. It will be thicker so you may have to scrape down the sides of your processor bowl more as it mixes. Perhaps a stand mixer or handheld mixer would work better.

I am starting to test dehydrated monk fruit as a sugar alternative. It is 100% monk fruit which is about 8 times sweeter than sugar. I have successfully used 1 to 2 teaspoons in this recipe instead of the sugar or honey.

The thickness of the finished mousse does depend a lot on the firmness of your mango. If I use the firm but ripe mangoes from our tree and the rapadura sugar or dehydrated monk fruit, then I can double the amount of mango which makes the flavour even more delicious.

 

 

Pumpkin Pie Baked Oatmeal

by Leanne Foreman

This Pumpkin Pie Baked Oatmeal recipe is a fun, delicious and nutritious way to enjoy oatmeal during Halloween or Thanksgiving. Actually, why not enjoy this oatmeal breakfast any time of the year?

If I’m not making this as part of Halloween fun, I use a 20x 20 cm/8×8 inch square pan. I like it warm or cold so I keep it in the fridge as a great standby for breakfast or lunch. Try popping some in a small container for lunch for the kids.

It’s good any time of the year!

 

Ingredients

Pumpkin Pie Spice is easily available in the USA and Canada. For those of us who live elsewhere, get a Homemade Pumpkin Pie Spice recipe here or substitute Mixed Spice or Ground Cinnamon.

Ensure your maple syrup is pure maple syrup and not mixed with sugar syrup and flavouring.

Why salt in a sweet recipe? Because a little salt actually brings out the sweetness. I use pink or sea salt.

The mashed pumpkin can be leftovers from baking, boiling or steaming pumpkin. If you use steamed or boiled pumpkin the mixture will be a little more moist than if using baked pumpkin, so take your pick as to which method suits you best.

I didn’t have any leftover mashed pumpkin on hand so I cut a whole pumpkin into cubes. Half I steamed to use in this recipe and the other half I baked to use in salads for the week. Any leftover pumpkin, whether baked, steamed or boiled, can be used to make my Pumpkin Hummus, Pumpkin Pie Oat Porridge, or the Pumpkin Pie Spiced Chia Pudding which is a really fun one for Halloween.

Another optional add-in besides the nuts or dried fruit is 1/4 cup or more of dark chocolate chips. Just ensure they are quality chocolate chips that use cocoa butter and not cheap and nasty vegetable oil.

Nutrition

This Pumpkin Pie Baked Oatmeal has the main food groups covered – oats for carbohydrates, eggs and nuts for protein, and banana and pumpkin for fruit and vegetables.

To make this recipe low FODMAP friendly, use a Japanese pumpkin for the pumpkin puree rather than a Butternut pumpkin, and maple syrup, not honey.

Decorating

To decorate with a pumpkin face,

  1. Find a pattern online (I used Canva) or you can go here or here for some inspiration all in one place.
  2. Print it and use it as a stencil by cutting out the eyes, nose and mouth.
  3. Once the Pumpkin Pie Baked Oatmeal is cool, use a paste of cacao powder and honey or maple syrup and paint it over the stencil using a pastry brush.
  4. Carefully lift the stencil away to reveal the pumpkin pie face.

For Pumpkin face inspiration, choose from the two pdf booklets below.

 

  

 

Pumpkin Pie Spiced Chia Pudding

by Leanne Foreman

This Pumpkin Pie Spiced Chia Pudding is a fun treat for a Halloween breakfast or dessert!

Preparation Hints:

Step 1 – For the faces, I painstakingly cut out shapes from chalkboard stickers. I wish I’d been able to find my glass window paints as that would have been so much easier. Don’t try to stick on or paint on the glass once the pudding is inside, as the condensation from the cold pudding will prevent any adhesion. For Pumpkin face inspiration, choose from the two pdf booklets below.

 

  

Step 2 – Use your choice of nut, seed, organic soy, or dairy milk to suit your particular diet preferences. For a richer pudding, use coconut or dairy cream.

This is a fairly standard pumpkin pie spice mixture, however, it can easily be adjusted according to taste. For example, as I find nutmeg quite strong I would use half the amount stated. The amount of cinnamon can easily be doubled if cinnamon is a favourite spice of yours. For making a larger amount of Pumpkin Pie Spice to use later, find a recipe here.

Step 3 – Black chia seeds would also work well, as long as you don’t mind the orange colour being less vibrant.

Step 4 – These serving glasses are recycled from Chocolate Pudding Cups bought at Aldi, though I’m sure you can come up with something equally as inventive.

Step 5 – The dark chocolate used for the hair could be replaced with raw cacao nibs or crumbled homemade chocolate biscuits.

Enjoy the fun and please send me a photo of your creation!

 

 

Almond Flour Oat Cookies

by Carol Tenhagen Defees

I am really excited to include on my website this delicious and healthy oat cookie recipe. It is extra special because it is by one of my high school friends, Carol Tenhagen. Carol was the American girl with a wide friendly smile who was at our school for a time before returning to the USA.

Thanks to Facebook, I have been recently reunited with a lot of my high school friends, including Carol who now lives in Alaska. Having this reconnection from my school years helps me feel like a girl again. In fact, I think of Carol and my younger years every time I eat one of her cookies.

I hope you borrow my experience and feel like a young person every time you dunk one of these delicious cookies into a glass of milk or mylk. Enjoy!

 

Chocolate and Nut Butter Chia Pudding

by Leanne Foreman

There is a trend at the moment, that I agree with, that recommends eating more protein and fewer grains. Because of the nuts and chia seeds, this chia pudding is the perfect option for a protein-rich breakfast or sweet treat. Chia seeds are also rich in Omega-3s.

This Chocolate and Nut Butter Chia Pudding is also a convenient on-the-go breakfast if you set these puddings in their own spillproof jar or container. Simply pack it in a chiller bag and take it with you to work, the kid’s early morning soccer game, uni, or school.

Fortunately, there is now a wide choice of nut butters besides the peanut butter that I have used in the photo. If you are intolerant to nuts, then a seed butter would also work.

For Paleo, Vegan, and Low FODMAP dietary preferences, use the coconut yoghurt and maple syrup options.

For another grain-free breakfast option that you can have on the go, try my Paleo Zucchini Muffins.

 

Double Chocolate Flourless Nut Butter Cookies

by Leanne Foreman

Who can pass up Chocolate Cookies with added chocolate chips? These Double Chocolate Flourless Nut Butter Cookies are made in one bowl so it’s a really quick and easy recipe.

Because of the added almond or peanut butter, Nut Butter Cookies have more protein than the usual cookies.

A similar gluten-free cookie is Alexx Stuart’s Chocolate Chunk Cookies.

Ingredients for these Nut Butter Cookies

Rapadura sugar, also known as Panela, is simply dehydrated sugar cane juice. Coconut sugar can also be used.

I use raw cacao powder as it is not as processed as cocoa powder.

Baking soda is used instead of baking powder because its alkaline properties balance the acidity of the cacao/cocoa powder.

When choosing a nut butter, ensure the nut of choice is the only ingredient. Most jars of nut butter, especially peanut butter, contain the cheap and nasty “vegetable oil” and salt and/or sugar. My favourite is to use organic crunchy peanut butter, however, peanut butter-containing foods are often banned at schools. Perhaps a seed butter e.g. sunflower seed or tahini could work just as well. Let me know if you try it.

In order to avoid vegetable oil once again, check the ingredients of the chocolate chips. They should have cocoa butter instead of vegetable oil. An alternate is to use chunks of your favourite dark chocolate.

Cooking Tips for these Nut Butter Cookies

These Cookies are just sweet enough without being sickly sweet. If you prefer a sweeter cookie then up the sugar to 3/4 cup. This may be necessary if you use coconut sugar as I find coconut not as sweet as rapadura. Do you agree?

To get these cookies even in size, I use my tablespoon measure spoon (which is 4tsp in Australia) as my guide. Better still is my cookie scoop (which holds 4 teaspoons). It is like a mini ice cream scoop and I love it. So much so that I use a smaller version for bliss balls. I found mine online.

This recipe makes about 24 cookies so I put a dozen on each tray. They don’t really expand when cooking so they don’t have to spaced too far apart.

 

Dairy-Free Matcha Banana Shake

by Leanne Foreman

This Dairy-Free Matcha Banana Shake is a delicious alternative way to start your day. It has all the food groups covered and the matcha powder can replace your coffee as a more sustained energy boost.

Nutritional information for the Dairy-Free Matcha Banana Shake

This shake has protein from the nut (or seed) butter, fibre and potassium from the banana, antioxidants from the matcha and cinnamon, and good oils from the extra virgin coconut or macadamia oil.

According to the new dietary guidelines, we should be getting a tablespoon of good oil each day. It is necessary for optimum brain function. Makes sense when the brain is 60% fat.

The added cinnamon is loaded with antioxidants, lowers blood sugar levels, and has anti-inflammatory properties. It also has anti-viral, anti-bacterial, and anti-fungal properties. However, if you intend to have more than 1 teaspoon of cinnamon a day, use the higher quality Ceylon cinnamon rather than the more common cassia cinnamon. This is because too much cassia cinnamon can end up being harmful due to its coumarin content. If interested, read more about it here!

If you are not a fan of cinnamon, try reducing the amount to half or a quarter of a teaspoon.

Matcha Powder and Caffeine

Matcha powder does have caffeine because it is made from ground green tea leaves. So if you are avoiding all caffeine then simply leave the matcha out or try my Banana Cake Smoothie or my Choc Banana “Sneaky” Shake.

Coffee, black tea, green tea, matcha powder, and cacao are all caffeine-containing real foods. There is a lot of conflicting information about whether a moderate caffeine intake (equivalent to one coffee a day) has health benefits or not. One thing that is not disputed is that too much caffeine can be harmful and addictive. I play it safe by treating these caffeine-containing foods as a treat rather than a regular part of my diet.

For those of you who would like to cut down on their caffeine intake, then this shake may be a good way to start. Here’s why! Matcha contains a compound called L-theanine, which alters the effects of caffeine, promoting alertness for longer (up to 6 hours). This helps avoid the crash in energy levels that can follow caffeine consumption.

 

Grain-free Chocolate Celebration Cake

Adapted from a recipe by Tania Hubbard

A beautifully moist celebration cake that will delight everyone, especially your paleo and coeliac guests. This celebration cake is adapted from the famous Chocolate Chia Seed Cake recipe by Tania Hubbard. Another of my favourite cakes is Tania’s Date, Cinnamon and Rosemary Cake.

This recipe has been doubled to make two layers that will sandwich together. If a single layer is your preference, simply halve the ingredient amounts and use one tin.

Celebration Cake Decorating Tips

To decorate this cake, firstly I coated it with a mixture of 1/4 cup softened coconut oil, 1/4 cup honey, 1/2 cup or more of cacao powder, and 1 tsp of vanilla extract. I kept adding cacao powder until I got the spreadable consistency I needed.

Then I used chocolate chards made by melting a good quality dark chocolate, spreading it on a layer of baking paper, covering with a second piece of paper, rolling up to a sausage width, then letting it set in the fridge or freezer. Once set I gently pulled the two pieces of paper apart to release the chards. Go here for the video that I used as a reference. If you don’t own an offset spatula then use a rolling pin as was done here. I made my chocolate layer for the shards a little thicker than normal and rolled the baking paper not so tightly as I wanted sturdy chards that would survive the transport of the cake. I used a little melted chocolate to attach the shards.

I then used strawberry halves alternated with fresh bay leaves around the top edge.

Finally, I sprinkled with a dusting of cacao powder (mainly to cover an imperfection that was in the centre of the cake. 🙂

Cherry and Hemp Seed Brekkie Bake

Adapted from a recipe by Fiona from Real Food Pathway

A brekkie bake is perfect to have on hand for breakfast, a snack, or for a lunch box addition. To make it extra special, serve with a dollop of thick plain yoghurt and a sprinkle of cinnamon.

If you like oats but don’t like the idea of a brekkie bake then try my Peanut Butter Cup Overnight Oats.

Cooking Tips for Brekkie Bake

The original recipe from Fiona @realfoodpathway on Instagram uses pears. I have used cherries however I am sure raspberries, blueberries, or chopped up apple would work equally as well.

I have used an ovenproof glass pyrex storing dish as my baking dish. The cooking time will vary according to your type of dish so check after 30 minutes to see if it is firm enough to slice.

Ingredients for Brekkie Bake

This recipe needs “rolled” or “traditional” oats. Please don’t try to substitute “steel cut” or “quick” oats,  Sometimes you see a package labelled “gluten-free oats”. Even oats that have been processed in a gluten-free factory still have their own gluten-like protein. Some coeliacs can tolerate this gluten-like protein while others can’t.

Hemp seeds are beneficial because of their high content of Omega-3 fatty acids. These fatty acids can reduce inflammation and heart disease.

If you want to turn this into a Christmas version and can’t get Mixed Spice, find an empty jar and make your own simple version by combining:

1 tablespoon cinnamon

1/2 tablespoon allspice (pimento)

1/2 tablespoon nutmeg

 

 

Chocolate Drizzled Nut Butter Cookies

by Leanne Foreman

Nut Butter Cookies are taken to a whole new level of deliciousness with a drizzling of dark chocolate. So choose your favourite nut butter and give these a try!

If you would prefer another cookie option try the easy read version of Alexx Stuart’s Chocolate Chunk Cookies or Danielle Shine’s Healthy Anzac Cookies.

 

Ingredient Shopping for Nut Butter Cookies

Almond flour is ground blanched almonds and almond meal is ground whole almonds.

Cassava flour is made from drying and grinding the tuberous root of the cassava plant. It is naturally gluten, grain and nut-free. Because of its fine texture, light colour, and neutral taste, it is becoming a popular substitute for wheat flour, especially for baking. It can be purchased from health food stores and some supermarkets.

Tigernut flour is less starchy than cassava flour. A tigernut is not actually a nut but another tuberous vegetable. Again it can be purchased from health food stores and some supermarkets.

Oat flour is simply blended or processed rolled or traditional oats. I make my own if I need oat flour. I always start with organic oats to avoid the glyphosate (think zero and roundup) often used during the harvesting of non-organic grains.

If beginning a Paleo diet then use the cassava or tigernut flour and not the oat flour.

Nut butter can be a choice of peanut, almond, macadamia, cashew, or even tahini. Just be sure it has your chosen nut as the only ingredient. Some brands sneak in salt, sugar, and even vegetable oil. I used organic peanut butter for my cookies.

Look for dark chocolate that uses cocoa butter and not the cheap, nasty, and highly processed “vegetable oil”. Vegetable oil sounds healthy but is anything but healthy.

Also, choose dark chocolate with at least 75% cocoa. You end up with less sugar that way.

 

Cooking Tips for Nut Butter Cookies

Step 5 – To get your biscuits the same size, use a measuring tablespoon or a cookie scoop. A cookie scoop is like a small ice cream scoop like the one on the right.  I found mine so useful that I now have three different sizes. They are easily purchased online.

Step 7 – Cooling on the tray for 5 minutes helps the cookies firm up a little before moving them. Then using a cooling rack helps any residue steam to escape. This helps the cookies firm up better.

Step 9 – When drizzling the chocolate, use the empty, lined cookie tray underneath to catch any chocolate drips. This prevents less chocolate mess on the kitchen bench.

 

Strawberry Orange Ricotta Muffins

by Leanne Foreman for Millen Farm

These moist and protein-packed Strawberry Orange Ricotta Muffins are grain-free and refined-sugar free. They are a perfect lunch box addition or a quick and satisfying breakfast.

If strawberries are a favourite fruit, you could also try my easy and delicious Rhubarb and Strawberry Crumble. I eat any leftovers cold for breakfast.

 

Ingredient Shopping and Preparation Tips

Almond flour, almond meal and coconut flour can be found in a health food store or the health section of the supermarket. Almond flour is also found in the baking section of the supermarket. Almond flour is ground up blanched almonds and produces lighter coloured muffins, however, almond meal works just as well.

I make my own almond meal by blitzing pesticide-free almonds in my Thermomix. Just don’t overdo it or you could end up with almond butter.

Strawberries are always on the Dirty Dozen list. That is, the list of crops that use the most pesticides in produce. If you can’t find or afford organic strawberries then ensure your strawberries are well washed. Some websites recommend soaking fruit in a solution of bicarbonate/baking soda (sodium bicarbonate) for five to fifteen minutes and then rinsing well before using. Lili He, an analytical chemist at the University of Massachusetts says that “Sodium bicarbonate degrades the pesticides, boosting the physical removal force of washing”. Read more about it here.

How to properly wash fruit and vegetables

  1. Add 1/4 cup bicarb soda to a half a large sink, or a full small sink, of tap cold water.
  2. Soak fruits and vegetables for about five minutes
  3. Rinse with cold water
  4. Pat dry

 

Cooking Tips

These muffins are perfectly moist as mini muffins. Please don’t be tempted to make them into larger muffins or a cake as the heat won’t get to the centre and cook them enough.

 

 

Nutty Tahini Bites

Adapted from a recipe by Changing Habits

These Nutty Tahini Bites are a protein-packed sweet treat! Use any nuts and seeds you have on hand to create your own favourite Tahini Bites. They will be hard to leave alone!

If you don’t like ground ginger then you can replace it with 1 or 2 teaspoons of ground cinnamon.

Tahini is often associated with Hummus yet it is also a nutritious addition to sweet treats, especially if you have a nut allergy. I also use Tahini in salad dressings like in my Asian Style Coleslaw recipe.

 

 

Banana Cake Smoothie

by Leanne Foreman

This Banana Cake Smoothie gets its better-than-average banana smoothie taste by the addition of other Banana Cake ingredients; namely cinnamon and walnuts. These ingredients make this smoothie nutritious as well as delicious.

Ingredient preferences:

This Banana Cake Smoothie recipe works just as well with whatever milk suits your dietary preference. Nut milk is a good choice if you prefer dairy-free, paleo, or a vegan diet. Oat milk works for dairy-free, nut-free, and vegan.

If you are using dairy, then the best quality milk would be one that is whole fat, and pasteurised but not homogenised – the less processing the better.

Ingredient Nutrition facts:

Bananas are a good source of potassium which helps to lower blood pressure, fibre which aids digestion, Vitamin C for a healthy immune system, and B6 that helps the body with stress. I’m sure you will agree that this very convenient fruit is quite a powerhouse of nutrition. FYI, rub the inside of a banana skin on your next bug bite and see if it reduces the inflammation. For more banana recipes try my Grain-free Banana Slab Cake or Jason Ford’s Paleo Pancakes with Berry Salsa.

According to an article at Food Matters, cinnamon prevents inflammation in the body, helps to regulate cholesterol levels, and is useful for lowering blood sugar levels.

Walnuts contain omega-3 fatty acid which is considered critical brain food. Studies have found that the omega -3 in walnuts may help to lower cholesterol. Walnuts also have good amounts of protein, fibre, and calcium.

Chia seeds are thrown in for even more protein, fibre, calcium, and omega-3. You can read more about the benefits of chia seeds here.

 

Raspberry and Rose Jellies

by Leanne Foreman

These pretty Raspberry and Rose Jellies are an enjoyable not-too-sweet treat that will provide you with the goodness of raspberries and gelatine. The jellies are sweetened with pure maple syrup or raw honey.

This recipe was inspired by a gelatine Turkish Delight recipe by the very lovely Scarlett Willson from Cultured Baby.

Another recipe that uses rosewater is my Thermo Cooker Turkish Delight Custard.

 

Quick Blender Almond Meal Chocolate Cake

Adapted from a recipe courtesy of Leah Follett

This Blender Chocolate Cake uses almond meal instead of wheat flour. Almond meal makes this a wonderfully rich, moist, and nutritious cake that is not too sweet. A small slice is all you need to satisfy any craving.

It is so easy to make that the kids can make it for you. All the ingredients are quickly mixed in a blender or food processor before being poured into the cake tin.

Ingredients

Almond meal is easily made at home by blending or processing raw almonds into a coarse flour-like consistency. Blanched almond flour can also be used however it is usually more expensive. Blanched almond flour has the almond skin removed before grinding it to flour.

I store my almond meal and flour in the refrigerator as this prevents the natural oils in the flour from going rancid. This is more likely to happen now that the surface area of the nut has been increased with the grinding.

Use an extra virgin oil – a good oil that will feed the brain. Processed oil, like “vegetable oil”, is to be avoided because of the harmful chemicals and extreme heat that is used in the processing. Extreme heat has an undesirable oxidation effect on the oil.

A light tasting extra virgin olive oil can also be used. If you are still worried about a strong olive oil flavour, I would add a teaspoon more of vanilla and perhaps a teaspoon of ground cinnamon.

Cooking tips

If you don’t have a blender or food processor, a bowl and whisk will do just as well. Simply ensure there are no lumps left in the mixture.

This mixture is runnier than most cake batters, however, this does not affect the end result.

I feel it is important to take pride in the presentation of any dish. It takes only a little extra effort to dust some cacao powder or sprinkle some coconut sugar onto the top of the cake. Edible flowers are a really quick way to add some colour and interest. I have used dianthus that I grow in my garden. You can also use marigolds, geraniums, violets, impatiens, and clover blossoms to name a few.

 

Paleo Zucchini Muffins

by Leanne Foreman for Millen Farm

These moist Zucchini Muffins are protein packed and quick to make. They are perfect to have on hand for a quick breakfast or lunch box addition.

Offer these sweetened Zucchini Muffins as a way to get your kids to eat more vegetables. You really can’t taste the zucchini.

These are a great way to use up any zucchini that are starting to get a bit old looking. Another way avoid waste is to make them into bite sized mini muffins so that if the kids do turn their nose up at them, only a small one goes in the school bin rather than a large one. I have the philosophy to always “serve small then come back for more”.

Other muffin recipe to try is the Sticky Date Muffins from Anja Cass. Otherwise, any favourite cake recipe can be turned into quickly made and convenient muffins.

 

Chocolate Chunk Cookies

by Alexx Stuart from Low Tox Life

This grain-free Chocolate Chunk Cookie recipe is courtesy of the lovely Alexx Stuart from Low Tox Life.

Because of the molten dark chocolate chunks, I’m sure you won’t stop at just one.

Alexx is the author of a brilliant book of the same name. Her book and website www.lowtoxlife.com, show how to reduce the toxic load on the body, home, food and mind.

 

Grain-free Christmas Pudding Mug Cake

by Leanne Foreman

This Grain-free Christmas Pudding Mug Cake is a great recipe to have on hand if paleo or gluten-free guests turn up to your Christmas gathering.

It is also quickly made if you want to have your own grain-free Christmas pudding alternative. This is what I am doing, as my diet is now gluten-free.

If Christmas Spices aren’t your favourite flavour, then try my Grain-free Double Chocolate Mug Cake recipe.

 

Cooking Tips

If you can’t get Mixed Spice, find an empty jar and make your own simple version by combining:

1 tablespoon cinnamon

1/2 tablespoon allspice (pimento)

1/2 tablespoon nutmeg

 

Other ingredients you may like to add to the pudding to vary the flavour:

1 TBS coarsely chopped nuts,

1/2 tsp vanilla extract,

1/2 tsp orange zest, and/or

pinch cloves

 

Nutritional Information

If you are interested, I am now gluten-free for the following reasons:

  • I find that if I omit gluten from my diet then my arthritis symptoms subside. Arthritis can be due to inflammation in the body and obviously, gluten seems to inflame my body in some way.
  • I want to avoid commercially grown wheat, as so much is now sprayed with glyphosate (aka. Zero or Roundup) before harvesting. Trace amounts of glyphosate remain in the wheat and I don’t want to ingest even trace amounts of a herbicide that can interfere with the delicate balance my gut flora. Click here if you want to read more about it.

As sugar cane can also be sprayed with glyphosate, I search for organic molasses and rapadura (unrefined cane sugar aka jaggery or panela).

 

Rhubarb and Strawberry Crumble

by Leanne Foreman

This easy crumble recipe perfectly combines the tartness of rhubarb with the sweetness of strawberries. The crumble has a dairy-free and gluten-free option.

For an alternate crumble, click here for a Pear Blueberry Quinoa Crumble adapted from a recipe contributed by Louise Keats.

This is the first recipe that I have developed for Millen Farm. This farm is designed to support the production of locally grown organic fruit and vegetables. It is run by the community for the community. I have just volunteered as the recipe developer, so you will see these recipes regularly amongst my usual recipes.

 

Thick Hot Chocolate (Cioccolata Densa)

by Leanne Foreman

When I lived in Italy for a time, I became a hot chocolate junkie. The Italian hot chocolate is so deliciously thick and decadent. Be warned, you only need a small amount to get your chocolate fix, especially if you add the grated chocolate. It is almost like drinking chocolate pudding.

You will notice in the recipe that I have given a few ingredient choices in order to cater to as many dietary preferences as possible.

If you are a chocolate fan, you might also like my Raw Dark Chocolate, Easy Chocolate Mousse, or the Double Chocolate Mug Cake recipe.

 

Almond and Orange Blossom Drizzle Cake

by Leanne Foreman

I refuse to eat a cake that is dry so I make sure all my cake recipes are moist. This Almond and Orange Blossom Drizzle Cake would have to be my most moist because of an orange juice syrup that is drizzled on after cooking.

Use the Cassava or Tapioca flour if your dietary preference is Grain-free or Paleo.

The Ingredients

Blanched Almond Flour or Meal is made from blanched rather than raw almonds so has a lighter, more pleasing colour compared to Almond Meal. Another recipe that uses blanched almond flour is my Almond and Raspberry Roulade.

Cassava is the wholegrain version of Tapioca Flour so is my preference. However, it may be more difficult to find; try a whole food store.

Rapadura Sugar is the pure sugar cane juice, that has simply been heated to evaporate off the water. It has a lower glycemic index, and higher micronutrient content compared to refined cane sugar. It is also called Panela. Click here if you would like to know more about the different types of cane sugar.

Macadamia Nut Oil is my favourite oil for cooking. It was always considered expensive, however, now it is possible to find it for the same price as coconut oil.

Orange Blossom Water is made from distilling Orange Blossoms. It has a unique orange floral scent and flavour. If you don’t think it will tantalise your taste buds, then you can replace it for more orange juice or liqueur.

 

Almond and Raspberry Roulade

by Leanne Foreman

This roulade is a light, grain free cake rolled with jam and cream. It is refined sugar free, easy to make, and is sure to impress.

The main ingredients are egg and almond flour. This makes it a protein packed dessert that it so much more nutritious than the usual high carb dessert.

Cooking Tips

Instead of separating the eggs and beating one at a time, the eggs, vanilla and maple syrup are beaten together for 10 minutes in order to incorporate as much air as possible. After 10 minutes the egg mixture should look like this.

 

I have used my Raspberry Chia Jam recipe though any berry chia jam or fruit spread will do.

In strawberry season, I also make this with cut up fresh strawberries instead of the jam.

While cooking, the mixture will rise a bit then sink back down. This is what it is supposed to do, so don’t panic.

To decorate, I cut the corner out of one of the last sandwich bags I have left, filled it with the cream then piped the cream out with a side to side swirling motion – like piping a smooth zig zag.

Vitamin C Gummies

by Scarlett Willson from Cultured Baby

In Australia, winter is fast approaching and these Gummies, by the lovely Scarlett Willson from Cultured Baby, are a perfect treat to discourage any colds.

They are packed with the goodness of fresh orange juice, raw honey, vitamin C, gelatine and a bit of turmeric for good measure.

The kids, big and small, will love them! They may also like Chocolate Gummies or Turmeric Latte Gummies.

Honeyed Yoghurt Panna Cotta

by Leanne Foreman

In Australia and most of the world, this Sunday is Mother’s Day! Why not surprise Mum with a breakfast dessert of Honeyed Yoghurt Panna Cotta.

The literal meaning of Panna Cotta is “cream cooked”. This stray from the traditional Panna Cotta is light and refreshing because it uses yoghurt instead of cream. This is the easiest Panna Cotta recipe around.

Make it the night before then top with fruit and nuts for a very special breakfast treat, or decorate with flowers for a pretty evening dessert.

 

Cooking tips

Step 1 

When measuring the gelatine, take care that the teaspoon is level or under rather than over, otherwise the Panna Cotta will set too well and end up almost rubbery.

Step 2

“Blooming” allows the gelatine granules to absorb water to the centre of the granule so that it can dissolve properly. If heat is applied before this happens the mixture ends up grainy.

Step 3

Here I use a low heat, continually stir, and test the mixture periodically between my figures until I can’t feel any granules. The mixture should not get too hot to the feel so this is a good way to also prevent the mixture from boiling.

Step 4

You can use glass serving dishes or even water glasses to pour the mixture into. I used 6 small dishes bought at Ikea. This allows room for a fruit and nut topping if served as a breakfast dish.

Step 5

I prepare this in the morning for a nighttime dessert or at night for a special breakfast. If you leave them any longer than 12 hours in the refrigerator, then covering will prevent them drying out.

Step 6

If I am using this Panna Cotta for dessert, I decorate with flowers. I have dianthus, marigolds, and geraniums growing in my garden for this very purpose. Here I have used dianthus and geranium petals. I wouldn’t use commercially grown flowers as I can’t be sure they haven’t been sprayed with insecticide.

For breakfast I will decorate with fresh or frozen fruit and chopped nuts. For a special breakfast I add flowers as well.

 

Shopping hints

Gelatine

For the best quality gelatine buy organic or at least make sure it is sourced from grass fed animals and free of sulphites. Sulphites are used as a preservative and some people are sensitive to them. I am – I develop an itchy rash that starts on my neck. According to the App “The Chemical Maze“, in others it can cause bloating, worsen asthma, destroy vitamin B1, cause lung and skin irritations, etc. If you want to read more about sulphite sensitivities you can start with this article on the Australian Society of Clinical Immunology and Allergy website.

I buy gelatine from the Changing Habits store in Australia, however simply google “buy organic gelatine” for your area.

You can also use the gelatine for Turmeric Latte Jellies or Chocolate Gummies

Yoghurt

Choose a good quality yoghurt that does not have thickeners or other additives.

Forget the low fat versions. We need the fat to utilise the vitamin A in the yoghurt as vitamin A is fat soluble.

 

Healthy Anzac Cookies

by Chef Danielle Shine

In Australia and New Zealand, Anzac Day is on the 25th of April and these oat based cookies or biscuits are a mandatory fare.

Yes, I know they traditionally should be called ‘biscuits’, however in the USA biscuits are what we call ‘scones’ here in Australia.  The recipe author, Danielle, and I didn’t want to totally confuse our friends in North America.

This recipe was kindly contributed by the lovely Chef Danielle Shine. Danielle has many versions of Anzac biscuits as she cleverly creates a version for every diet preference and allergy.

 

What is “Anzac”?

ANZAC stands for the Australian and New Zealand Army Corps.

“Anzac Day is one of Australia’s most important national commemorative occasions. It marks the anniversary of the first major military action fought by Australian and New Zealand forces during the First World War.”

My great Uncle was a Light Horseman in the Boer War. He was a very young man who believed he was doing his duty and I admire his courage and conviction. However, the reality of war was such a harsh one that he never ever spoke of his experiences as a soldier. He even refused to accept a prestigious medal of honour that he had been awarded.

My much older cousin was conscripted into the Vietnam War. I can’t imagine the emotions my Aunt must have felt as she saw her precious oldest son go off to a war he didn’t want to fight; and then be rejected for it when he came home.

I am so very grateful that I live in a country and in a time where I don’t have the unfathomable nightmare of seeing my children have to deal with war.

Anyhow, on a lighter note, according to the New Zealand National Army Museum, rolled oats based biscuits were “sold and consumed at fetes, galas, parades and other public events, to raise funds for the war effort.” This connection to the troops serving overseas led to them being referred to as ‘soldier’s biscuits’ and later ‘Anzac biscuits’.

 

Cooking tips

To get your biscuits the same size, use a measuring tablespoon or a cookie scoop. A cookie scoop is like a small ice cream scoop and I now wouldn’t be without it.

Because these biscuits don’t have egg as a binding agent, don’t press them down too thinly before cooking, or they may be too fragile once cooked.

Enjoy!

 

Grain-free Double Chocolate Mug Cake

by Leanne Foreman

A Mug Cake is the perfect warm and indulgent last minute dessert. This Mug Cake version is extra special as it has a delicious surprise waiting for you at the bottom of the cup.

Even though this cake is served in a small cup, I find it a large portion. I would suggest you find your favourite person and share!  🙂

[Read more…]

Gluten-free Blue Pancakes

by Karen Insignares from Saving Flavors

This pancake recipe and the beautiful accompanying photo are courtesy of the lovely Karen Insignares from Saving Flavors. Karen develops recipes that save time and money while still being full of “flavor”.

Thanks to the addition of blueberries, these fabulous natural blue coloured pancakes are sure to excite the kids. They also have the advantage of being gluten-free so that they can be enjoyed by more people.

Oats and Gluten

Did you know that oats are actually gluten-free? However, they are often processed in the same place as wheat, barley and rye. Therefore, they end up becoming contaminated by those gluten containing grains. There are oats that are labelled “gluten-free”, however Coeliac Australia advises that it is best to avoid oats if you are a Coeliac sufferer. This is because some Coeliacs are also sensitive to avenin, which is a protein in oats that is similar to gluten.

Allergen-free Cookies

Adapted from a recipe by Chef Danielle Shine

These popular, crunchy, refined sugar-free cookies are free from many of the common allergens including gluten, dairy, nut and egg.

The optional pink colour is obtained by using beetroot powder which can’t be tasted in the finished product. You have to trust me here as I also tested them on a 14 year old boy who couldn’t stop at one.

I also trialled a ginger snap version where I replaced the beetroot powder with an equal amount of ground ginger. These were as popular as the ones without, so it’s up to you if you like ginger or not.

This recipe was adapted from a recipe kindly contributed by Chef Danielle Shine. The only reason I ended up adapting it was because I didn’t have the coconut butter that is called for in the original recipe. Check out the original version on Danielle’s Instagram feed @chef_shine.

Salted Caramel Roasted Cashews

by Leanne Foreman

These Salted Caramel Roasted Cashews are a quickly made, delicious and nutritious high-protein snack.

The cashews are coated in a sweet but slightly salty mixture before being roasted in the oven.

Apricot and Almond Chia Jam

by Leanne Foreman

This week’s recipe is a refined-sugar-free jam or fruit spread that is super easy as well as delicious on toast, pancakes, or waffles. It is also fabulous stirred through plain yoghurt or homemade ice cream.

If you want a nut free option simply leave out the flaked almonds.

500 grams of pitted fresh apricots is approximately 8 apricots.

Date, Cinnamon and Rosemary Cake

by Tania Hubbard from Gluten Free Grain Free

If you don’t like Christmas Cake then here is a truly moist and delicious grain-free alternative! Don’t be deterred by the addition of rosemary as it combines perfectly with the spices and olive oil to give a wonderfully rich flavour. This cake is one of my all time favourites!

The original recipe is by the talented Tania Hubbard. It can be found in her recipe book “Abundance” and on her website at www.glutenfreegrainfree.com.au.

Thermo Cooker Turkish Delight Custard

If you like Turkish Delight, you are going to love this smooth, grain-free, chocolate and rosewater flavoured custard.

This is the first of my recipes that has catered for those who have some type of Thermo Cooker.

A Thermo Cooker makes this grain free custard a no fail dessert but if you don’t have one, then don’t despair. Simply blend all the ingredients, then cook over a double boiler while constantly stirring with a silicon spatula. It will be cooked when the mixture coats the spoon.

COOKING HINTS

Preparation

Gather your ingredients and utensils. Please note that I have used an Australian 20 ml tablespoon, which equals 4 teaspoons.

Step 1

This recipe is grain free as it uses tapioca flour/starch instead of cornflour. Cornflour can be used as a substitute, however use only 1 tablespoon.

This custard can also be dairy and/or nut free depending on the type of milk you choose. If you are on a low FODMAP diet, it will also determine what milk you use.

Honey can be used instead of maple syrup but as it is stronger tasting you may want to add less than the 2 tablespoons. You can always stir in more at the end.

I find the best additive-free rosewater in my local Persian grocery store. I love the taste of rosewater so I would add the whole tablespoon. Use less if you haven’t tried it yet. If you aren’t a fan of rosewater then simply leave it out.

Step 2

You don’t need fancy dessert bowls – nicely shaped water glasses will work just fine.

Step 3 

I’m trying to do away with using plastic wrap so I use a saucer to cover the custard while it cools. Never heat food covered in plastic wrap as it emits toxic fumes. In fact, don’t let it come in contact with food as it is full of nasty chemicals. I will still sometimes use what I have left to cover food without letting it touch the food.

Step 4

You can eat this custard warm, however I think it tastes better as a cold dessert.

Step 5

If you feel uneasy about getting an uneven sprinkle of cacao powder, use a sifter or shaker. Cacao is different to cocoa, in that it is the raw version that is higher in antioxidants.

Step 6

Using rosebuds is an extravagence but you must admit it looks good. You could even use fresh rose petals, however it would be difficult to find organic. You would definitely not want to ingest the pesticides sprayed on the roses bought in the supermarket and most markets.

Pear Blueberry Quinoa Crumble

Adapted from a recipe by Louise Keats

This pear and blueberry quinoa crumble recipe is a gluten free adaption of a recipe kindly contributed by Louise Keats.

Once you try it, I’m sure you will agree that the pears and blueberries are a fresh and delicious alternative to the traditional apple crumble.

Turmeric Latte Jellies

Courtesy of Sally Maugaris

This is like an edible turmeric latte with the extra protein boost of gelatine, which is also good for your gut lining. Click here for a great article on the health benefits of turmeric and why, as with everything, moderation is the key. For a second opinion, here is another article on the benefits of turmeric. These turmeric latte jellies are a snack that you never have to feel guilty about.

I’m actually not a total fan of turmeric lattes yet I find these really hard to leave alone. Perhaps it is because they have the added taste of my favourite herbal tea – liquorice. So decide on your favourite tea and use that as the liquid instead of just plain water.

Gelatine powder is available in the baking section at the supermarket, however, it is preserved with sulphites that are not good for you, especially if you are prone to asthma. I myself am allergic to sulphites – I get an itchy rash around my ears. It is best to buy grass-fed beef or pig gelatine at the health food store or online, or better still a fully organic one.

Peanut Butter and Honey Popsicles

by Leanne Foreman

If you are a fan of the peanut butter and honey combination, then you will be a fan of these super easy popsicles.

Peanuts are a good source of protein, healthy fat, and vitamins and minerals that are good for the brain. However, if you have a peanut allergy, just use almond butter instead.

Raw honey is not heat treated so will eventually crystallise. I personally love it in this “candied” form but if you prefer it runny, then just set the honey jar in the sun for a day.

To make this recipe vegan, use maple syrup instead of honey.

 

Raw Dark Chocolate

by Leanne Foreman

This chocolate recipe is so easy that I don’t bother buying the expensive version in the stores anymore.

Cocoa butter can be found in most whole foods stores, but keep your eye out, as I found mine in a Spanish and Italian Food grocery store.

If you like it sweeter you can increase the honey or maple syrup up to 1/2 cup.

For my last batch, I replaced the vanilla with a few drops of food grade pure peppermint essential oil. I would suggest you add a drop at a time until it suits your taste. Next time I am going to try sweet orange essential oil.

Sticky Date Muffins

by Anja Cass from Living With Plants

Anja Cass from Living With Plants has done an amazing job at making these vegan muffins taste just like mini sticky date puddings, especially when they are egg, oil, dairy, and refined sugar-free. They can even be gluten-free if you use gluten-free oats.

Great for breakfast or morning tea, or as a lunchbox or after school treat.

Chocolate Gummies

by Leanne Foreman

These delicious little chocolate gummy treats are actually good for you because of the gelatine that is used to make them gummy-like. Gelatine helps to heal and protect the lining of your digestive tract.

If you can’t tolerate coconut milk, then they are just as good using water instead.

Be careful not to get the mixture hotter than what you can comfortably touch, as a good way to make sure there are no gelatine grains left, is to ensure the mixture feels smooth between your fingers.

An alternative to the chocolate moulds is a glass baking dish. Once the gummies are set, cut into squares and enjoy!

Raw Raspberry Mini Cheezecakes

No I haven’t spelt cheese incorrectly. It’s vegan so no cheese allowed! This special occasion recipe is a perfect alternative for those who are dairy intolerant. As usual it is also refined sugar free!

Easy Dairy-free Chocolate Mousse

I hope you will try this Chocolate Mousse recipe. I have tried to made it as foolproof as possible, however it is very important to have your eggs at room temperature and that your eggs are very fresh with no cracks.

It is also important to use the best quality dark chocolate that you can afford. It should have 75% cocoa and the fat content should be cocoa butter and not the cheap and nasty “vegetable oil”.

As well as Dairy-free, it is also Low FODMAP, Nut-free, Paleo, and Vegetarian.

Raspberry and Yoghurt Popsicles

Because these refined sugar free popsicles have only three ingredients (or four if you like rosewater), they are super easy to make.

If you don’t have popsicle moulds then simply use small straight edged glasses or plastic cups.

Be sure to use coconut yoghurt if you want the Dairy-free, Paleo, Vegan or Low FODMAP version.

Choc Banana “Sneaky” Shake

This delicious chocolate banana shake is a “sneaky” way to serve a little fruit and vegetable to fussy kids. I would suggest to start first with a teaspoon of each of the optional add-ins and then work your way up to a tablespoon, which in Australia equals 4 teaspoons.

Easy Baked Apples

This version of Baked Apples couldn’t be any easier. It is dairy and refined sugar free, so it makes an easy-to-please dessert, snack or lunchbox addition.

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