Snacks/Treats

Keto Blueberry Muffins - Gluten Free, Low Carb & Paleo

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These keto muffins are a tasty option for those who follow a ketogenic or diet low in carbohydrates. This recipe is gluten free and sugar free. It’s perfect for a back to school/work lunchbox snack, is high in fibre and will help you get through any 3pm slump! (without the coffee).

I made these muffins today to be eaten as snacks through out the week and can say that they got the tick of approval from my fiancé, so much so that he told me I should share it on here!

For this batch, I used organic grassfed butter, but to make it completely dairy free, you can swap it with coconut oil.

Ingredients

2 1/2 cups almond meal

2 tbsp coconut flour

1/3 cup chopped walnuts

3 organic eggs

1/4 cup + 1 tbsp organic grass-fed butter

1/4 cup + 1 tbsp Natvia (or any granulated natural sweetener, adjust quantity to taste)

1 cup organic frozen blueberries

1 1/2 tsp baking powder

1 1/2 tsp vanilla extract

1/2 cup organic unsweetened almond milk

Method

  1. Preheat oven to 180 degrees.

  2. In a medium size mixing bowl, combine almond meal, coconut flour, baking powder, walnuts and natvia.

  3. In a seperate smaller bowl, whisk eggs and stir in vanilla, almond milk and melted butter.

  4. Pour wet ingredients into flour mixture and combine.

  5. Scoop into 10-12 muffin patties and bake for 25-35 minutes or until golden.

BANANA-CHOC MUFFINS

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These muffins are gluten free, dairy free and refined sugar free. They make a great work/uni or kid's lunchbox snack.

I have double tested them to make sure they are spot on, as when I first made up the recipe it ended up being a bit too dry after a few days - so here they are!

Banana muffins that won't upset your tummy or trigger sensitive bellies.

 

Ingredients

1 1/2 cup blanched almond meal

1/4 cup tapioca flour 

1/4 cup coconut flour 

1 1/2 tsp baking powder

1/2 cup dark chocolate chips (or 70% chocolate chopped, or dairy free choc chips)

4 small ripe bananas - make sure they have brown spots! (or 3 large bananas)

1/4 cup local honey (or 100% pure maple)

3 organic eggs

1/4 cup extra virgin olive oil

 

Method:

1. Preheat oven to 180 degrees.

2. In a medium size bowl, combine dry ingredients (almond meal, tapioca, coconut flour, baking soda and choc-chips.

3. In a food processor, combine bananas, honey, eggs and olive oil until there are no lumps.

4. Pour mixture into bowl of dry ingredients and mix together.

5. Spoon mixture into 12 lined muffin tins. 

6. Bake for 40-50 minutes or until golden and cooked through. 

 

 

Please tag me on social if you make this recipe, I would love to see your creations so I can share the love!

P.s If you need any help, please leave a comment below!

ENJOY x

 

NUT-FREE DOUBLE CHOCOLATE PALEO COOKIES

These would have to be one of the best cookies I have ever made.

You will never guess they are made from sunflower kernels!

After the first round of experimenting with sunflower seeds in replacement of flour, these delicious nut-free cookies were literally gone in minutes (which is why there were only 4 left in the photo)! 

Note: If you wish to make them regular choc-chip, swap out the cacao powder for more sunflower meal.

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What you'll need:

200g sunflower kernels

1/4 cup raw cacao powder + 1 tbsp

2 tbsp coconut flour

2 tbsp coconut sugar

1/2 tsp baking soda

1/2 cup dark choc chips

1/4 cup rice malt syrup (or honey if you prefer them sweeter)

4 tbsp coconut oil (melted)

1 tsp vanilla extract 

 

Method: 

Preheat oven to 180 degrees. 

1. Make the sunflower meal: Blend/process sunflower kernels in a high speed blender or food processor until mixture resembles coconut flour. 

2. In a medium size bowl, mix together sunflower meal, cacao powder, coconut flour, coconut sugar, baking powder and chic chops.

3. Once well combined (make sure you get all the lumps out!), add the rice malt syrup, coconut oil and vanilla. 

4. Roll and flatten into 12 cookies. 

5. Bake for 10-12 minutes.

 

Enjoy! Please tag me if you make them so I can see your wonderful creations! x

Instagram: @all_abouthealth

Facebook: Rebecca Sturgess - All About Health

 

 

 

 

 

 

HEALTHY GLUTEN-FREE PIE CRUST

Here is my take on a healthy version of pie crust. After many attempts this is the closest I have come to regular crust. It taste delicious and always has people coming back for more!

Sugar Free/Gluten Free/Dairy Free

Ingredients

2.5 cups of almond meal (balanced if you prefer the crust to look more like classic pie crust, I have used regular almond meal)

2.5 tbsp coconut sugar

2 large organic eggs

2 tbsp coconut flour

1/2 tsp baking soda

1 tsp vanilla extract

1/3 cup coconut oil 

1 tbsp cold water

 

Method

1. Preheat oven to 180 degrees. 

2. Line and grease a pie tin with baking paper.

3. Combine almond meal, coconut sugar, coconut flour and baking soda in a medium size mixing bowl and combine until there are no lumps. 

4. In another mixing bowl, thoroughly whisk the eggs, vanilla, coconut oil and cold water (optional if mixture is too dry).

5. Make a well in the middle of the dry ingredient mixture and pour in wet ingredients, stir together until it resembles dough and is well combined.

6. With a rolling pin, roll out 1/2-3/4 of the pastry (leaving enough to use later on the top of the pie). Flip or place pastry over the pie tin, press down firmly and mould with hands. Place the pie crust in the oven for 5-10 minutes until slightly golden and crisp (remember that you are going to put it back in the oven one you have added apple mixture and pastry top so be sure not to over cook). Then remove and set aside. 

Once you have added filling, roll out remaining pastry and place on top of the pie. Bake for 35-40 minutes or until golden and crisp. 

Click HERE for my Healthy Apple Pie Recipe

HEALTHY APPLE PIE

This recipe has been tried and tested. Everyone who has taste-tested it has come back raving about it and asking for more (they say it taste better than a classic apple pie!).

After a few trials I have come up with the ultimate recipe that is both healthy and soul-satisfying. 

This is a great gluten, dairy and refined sugar free option instead of a gluten-filled classic apple pie. Not to mention, this recipe is a breeze to make, Nutritionist approved (by yours truly) and will be sure to keep you cosy and warm this winter. 

 

Sugar Free/Gluten Free/Dairy Free

Ingredients

 

FOR THE CRUST:

2.5 cups of almond meal (balanced if you prefer the crust to look more like classic pie crust, I have used regular almond meal)

2.5 tbsp coconut sugar

2 large organic eggs

2 tbsp coconut flour

1/2 tsp baking soda

1 tsp vanilla extract

1/3 cup coconut oil 

1 tbsp cold water

 

FOR THE FILLING:

5 green organic apples

1 tsp lemon juice

1.5 tsp cinnamon

1 tsp honey (if you feel its too lemony or prefer it sweeter, feel free to add more honey or maple syrup)

Method

PASTRY METHOD:

1. Preheat oven to 180 degrees. 

2. Line and grease a pie tin with baking paper.

3. Combine almond meal, coconut sugar, coconut flour and baking soda in a medium size mixing bowl and combine until there are no lumps. 

4. In another mixing bowl, thoroughly whisk the eggs, vanilla, coconut oil and cold water (optional if mixture is too dry).

5. Make a well in the middle of the dry ingredient mixture and pour in wet ingredients, stir together until it resembles dough and is well combined.

6. With a rolling pin, roll out 1/2-3/4 of the pastry (leaving enough to use later on the top of the pie). Flip or place pastry over the pie tin, press down firmly and mould with hands. Place the pie crust in the oven for 5-10 minutes until slightly golden and crisp (remember that you are going to put it back in the oven one you have added apple mixture and pastry top so be sure not to over cook). Then remove and set aside. 

 

APPLE FILLING METHOD:

1. Chop up apples (removing apple core) into small thing slices, place in mixing bowl. 

2. Add lemon juice, and cinnamon. Toss over apples.

3. In a small sauce pan, sauté, apple mixture on low until cooked, and and in vanilla and honey. 

4. When apple mixture has cooked and is sweet enough, pour out any excess liquid and pour onto pie crust and spread evenly. 

5. Roll out remaining pastry and place on top of the pie. 

6. Bake for 35-40 minutes or until golden and crisp. 

 

Enjoy! Tag me on social media if you try it so I can see! 

Instagram: @all_abouthealth

Facebook: Rebecca Sturgess - All About Health

 

RAW WATERMELON CAKE

Raw Watermelon Cake

Recipe by Vladia Cobrdova from Aboutlife Natural Market Place 

RW, VG, WG, SF

This is one of the easiest and most impressive cakes to bring to any party or to enjoy at home. It is healthy and delicious without adding any sugar. 

 

Ingredients

1 whole watermelon

½ cup chia seeds

21/3 cups coconut milk

1/3 cup coconut oil

1 cup mango, frozen or fresh

Decoration:

1 cup coconut flakes

1 cup sliced fresh seasonal fruit

Preparation

Blend together all ingredients apart from the watermelon and decoration and let this sit for two hours in the fridge. Place the whole watermelon on a chopping board, cut both ends and turn so it sits flat. With a sharp knife cut the rind carefully, shaping into a sphere that resembles a cake.

Pat the watermelon with a dry towel and then ice with the chilled mixture using a spatula.

Decorate with coconut flakes and fruit.

 

 

 

 

 

 

This recipe is courtesy from Aboutlife Natural Market Place - Click HERE to read my interview with Vladia Cobrdova

CHOCOLATE & PEANUT BUTTER COOKIES

If you love chocolate and peanut butter, these cookies are for you!!

A super simple recipe, that you can be in your belly within half an hour. Anyone who knows me well knows how much I love chocolate, these defiantly get the choc-o-holic's tick of approval! Packed full of superfoods, and will keep you feeling fuller for longer.

  • Gluten Free
  • Dairy Free
  • Refined Sugar Free

Ingredients (makes 16)

1 cup organic Peanut Butter

2 organic/free range eggs

3 tbsp. 100% pure maple syrup (if you want to make them sweeter add a drop of stevia or 1 tsp natvia)

1/4 cup almond meal

1 tbsp. raw cacao powder

1 tsp white chia seeds

1 tsp baking powder

1 tsp vanilla powder or extract

Pinch Himalayan rock salt

3-4 squares 70%/85%  Lindt dark chocolate, chopped

Method

  1. Preheat oven to 180 degrees.
  2. Line baking tray.
  3. Mix all ingredients in a bowl until well combined.
  4. Roll mixture into 16 balls, then flatten with back of fork.
  5. Bake for 15-20 minutes or until golden.
  6. Enjoy!

MORE HEALTHY DOUBLE CHOC-CHIP COOKIES

I have been craving chocolate like crazy (more than usual) these past couple of days, the stress of exams has almost tempted me to opt for a high gluten, dairy packed and sugar loaded hearty choc-chip cookie!!

To save the day I came up with these delicious DOUBLE Choc-chip Cookies! They can be enjoyed in moderation without that yucky feeling afterwards.

These cookies are not gluten free, but are low in gluten. I have used 85% dark chocolate chips, but feel free to use cacao nibs to make them even more healthy!

What you'll need:

  • 1 cup of oat flour (oatmeal)
  • 1/2 cup almond meal
  • 2 tbsp raw cacao powder (or cocoa)
  • 3 tbsp Natvia (I used the baking mix)
  • 2 tbsp vanilla powder (or essence)
  • 1/3 cup 85% dark chocolate chips
  • pinch salt
  • 1 tsp baking powder
  • 2 medium sized eggs
  • 1/2 cup coconut oil, melted

Method:

Preheat oven to 180 degrees

(Makes about 15-17 cookies)

1. Combine oat flour, almond meal, cacao powder, Natvia, vanilla powder, baking powder and salt in a medium sized bowl, mixing until combined.

2. Add in melted coconut oil and egg.

3. Once all ingredients are combined, roll spoon sized scoops of cookie dough into balls and place on a lined baking tray. Softly press down cookies with a fork before baking them in the oven for 10 minutes.

4. Enjoy!!

 

GLUTEN FREE CHOC-CHIP COOKIES

These cookies started off as a bit of an experiment, but worked out pretty well, so well that there are only a few left now! 

  • Gluten free
  • Dairy free
  • Refined sugar free

Ingredients

2 cups gluten free, self raising flour

1/2 cup coconut oil

1/2 cup Natvia natural sweetener (I used the baking mix)

1 large egg

1 tsp vanilla essence (or vanilla powder)

1 tsp guar gum (optional)

80g 85% dark chocolate, or loving earth/sugar free chocolate, chipped

1/2 tsp rock salt

Method - preheat oven to 180 degrees

1. Combine dry ingredients in a medium size bowl

2. Add coconut oil, egg and vanilla in a small seperate bowl and whisk until combined.

3. Mix all ingredients together.

4. Roll mixture into spoon sized balls, then flatten with a fork.

5. Bake for 10-15 minutes, or until slightly golden.

 

RAW CHOCOLATE & CASHEW BARK

This recipe is for time-poor, busy choco-holics! Its super easy to throw together with a few pantry staples, and ready to eat in less than half an hour!

  • Gluten Free
  • Vegan
  • Dairy Free
  • Refined Sugar Free

Ingredients

  • 3/4 cup melted coconut oil
  • 3/4 cup raw cacao powder
  • 1/3 cup maple syrup, rice malt syrup or honey (heating the sweetener up can help it to mix in more)
  • 4 teaspoons chia seeds
  • 1/3 - 1/2 cup cashews (lightly chopped)
  • 1 tbsp. buckinis
  • 1 tbsp. cacao nibs (or pepitas/optional)
  • 1 tbsp. desiccated coconut

Method

1. Line a medium sized tray with baking paper.

2. Combine in a medium bowl, melted coconut oil, cacao powder, and sweetener of choice.

3. Pour mixture into tray, then sprinkle cashews, chia seeds, buckinis, cacao nibs and desiccated coconut on top.

4. Place in freezer to set for 20mins.

5. Once set, chop or break bark into smaller pieces and enjoy!

 

Make sure you keep it stored in the fridge as the coconut oil starts to melt at room temp.

CACAO & CHIA PUDDING

My go-to recipe when you just have to have chocolate! Full of healthy fats, antioxidants and fibre. The perfect little indulgent snack to keep in a jar in your handbag.

Ingredients

3 tbsp chia seeds

1 cup almond milk

1 tbsp raw cacao powder

1 spoonful of your favourite natural sweetner (to taste)

2 medjool dates (optional)

Method

Combine chia seeds, almond milk, raw cacao and a spoonful (to taste) of natural sweetener. If you choose to add dates then combine in a blender, otherwise you can mix ingredients in a small bowl.

Once combined, scoop mixture into a jar or 2 small cups. Refrigerate for 1-2 hours.

Eat up!

 

HEALTHY OREOS

One of my all time favourites, I'm so excited to share this recipe with you!

The classic Oreos were always a favourite indulgence of mine, so here is a healthy alternative I've created which will leave you feeling satisfied but won't upset your body! :)

These babies are free from gluten, dairy and refined sugars. 

Ingredients

For the chocolate cookie:

  • 1/4 cup coconut oil (melted)
  • 2 squares 85% dark chocolate (melted)
  • 1 organic egg
  • 1/2 teaspoon vanilla powder (or extract)
  • 1/4 cup raw cacao powder
  • 1 tbsp organic 100% maple syurp
  • pinch baking powder
  • 1 1/4 cup almond meal

For the filling:

  • 4 tbsp coconut oil (melted)
  • 1/2 teaspoon of vanilla powder (or extract)
  • 1 tbsp organic 100% maple syrup
  • 1 cup almond meal

Method

For the chocolate cookie:

Pre-heat oven to 180 degrees.

1. Combine melted chocolate, coconut oil, egg and maple syrup in a medium sized bowl.

2. In a separate bowl combine vanilla powder, cacao, baking powder and almond meal.

3. Combine all ingredients then put in freezer for 15-20 minutes.

4. Roll out cookie dough between 2 sheets of baking paper, using a cookie cutter cut dough and place on oven tray (if dough becomes too sticky place it back in the freezer for another 5-10 minutes).

5. Cook for 15-20 minutes (or until cooked all the way through), then take out of oven to cool.

For filling:

1. Combine vanilla powder, coconut oil, maple syrup and almond meal into a small bowl. If mixture appears to be a little too dry, add another teaspoon of coconut oil.

2. Spread filling over chocolate cookie, then put another one of top to create an Oreo.

Enjoy!

 

Tropical Icy-poles!

Coconut& berry + Peach & raspberry Ice blocks!

A great summertime thirst quencher, these icy-poles are free from sugar and dairy!

Incredibly tasty, refreshing and super easy to make!

Coconut-berry Flavour

Organic coconut water

Handful of mint

3 fresh strawberries

4  fresh raspberries raspberries

Raspberry & Peach Flavour

Organic 100% apple juice

6 fresh raspberries

1 peach

Chop up fruit into small pieces then put in ice-block moulds, add desired amount of liquid (coconut water or apple juice). Freeze for 4 hours or until set. Enjoy!

 

Choc-hazelnut Valentines Day cakes w/ Peanut Butter Icing

The perfect combination of indulgence and nutrition! These Valentines day cakes are a delicious alternative to chocolate, a guilt-free recipe that will love your body back!

These babies are free from gluten, dairy and refined sugars.

Ingredients:

  • 1 cup hazelnut meal
  • 1/4 cup crushed walnuts
  • 1 tbsp. cacao nibs
  • 1/2 cup raw cacao powder
  • 1/2  teaspoons baking powder
  • 4 eggs
  • 1/2 cup coconut oil (melted)
  • 1/2 cup almond milk
  • 4 tbsp rice malt syrup

Method:

1. Preheat oven to 160 degrees

2. Combine hazelnut meal, walnuts, cacao nibs, raw cacao & baking powder (in a medium sized bowl).

3. Add eggs, almond milk, coconut oil & rice malt syrup.

4. Spoon mixture into muffin tins.

5. Bake for 30-40 mins, or until cooked all the way through.

For the frosting

  • 3 tablespoons filtered water
  • 1 tablespoon almond milk
  • 1/2 cup organic peanut butter (100% peanuts)
  • 1 1/2 tbsp raw cacao powder
  • 4-5 teaspoons rice malt syrup

Method:

Combine all ingredients in a small bowl and apply to cakes, then top with fresh berries, cacao nibs and buckinis!

 

Chocolate & Hazelnut slice (bites) - video

 

These chocolate and hazelnut bites are the perfect 3pm snack! Full of healthy fats, protein and antioxidants.

Ingredients: 

1 cup hazelnut meal

1 cup LSA

5 pitted dates

2 tbsp warm water

3 tbsp coconut oil (melted)

1/4 cup dessicated coconut

3 heaped tbsp raw cacao

1 teaspoon vanilla extract

Method: 

Put all ingredients in a food processor, mix until well combined and mixture resembles dough. Then place in a non stick pan, decorate with walnuts if you wish. Refrigerate for 2 hours, cut into bite size squares and enjoy.

 

Chocolate Hazelnut Slice (Bites)

These chocolate and hazelnut bites are the perfect 3pm snack! Full of healthy fats, protein and antioxidants.

Ingredients

1 cup hazelnut meal

1 cup LSA

5 pitted dates

2 tbsp warm water

3 tbsp coconut oil (melted)

1/4 cup dessicated coconut

3 heaped tbsp raw cacao

1 teaspoon vanilla extract

Method

Put all ingredients in a food processor, mix until well combined and mixture resembles dough. Then place in a non stick pan, decorate with walnuts if you wish. Refrigerate for 2 hours, cut into bite size squares and enjoy.

Tangy Sugar free Lemon Curd - video

A sugar free take on my Grandma's traditional Lemon Butter. I am a sucker for lemon butter and in my opinion this gluten, sugar and dairy free version is better, if not just as good as the traditional recipe! I'll admit I ate half the jar in one sitting, it was just too delicious! You can put it on toast, biscuits, use in tartlets, gluten free cake filling or add to plain yoghurt and enjoy with some granola for breakfast!

Ingredients:

  • 2 eggs
  • 1 egg yolk
  • 3/4 cup organic lemon juice (or 1/2 cup if you prefer it less tangy)
  • 2 heaped tablespoons of rice malt syrup
  • 2 teaspoons Natvia

Method:

Place a saucepan over a pot of boiling water. Whisk all ingredients together and pour mixture into saucepan, stirring continuously on a medium heat until mixture starts to thicken (if you prefer it sweeter add more rice malt syrup) Once thickened remove from heat and allow to cool. Refrigerate for half an hour. Consume, which ever way you see fit. :)

 

Tangy Sugar free Lemon Curd

A sugar free take on my Grandma's traditional Lemon Butter. I am a sucker for lemon butter and in my opinion this gluten, sugar and dairy free version is better, if not just as good as the traditional recipe! I'll admit I ate half the jar in one sitting, it was just too delicious! You can put it on toast, biscuits, use in tartlets, gluten free cake filling or add to plain yoghurt and enjoy with some granola for breakfast!

Ingredients:

  • 2 eggs
  • 1 egg yolk
  • 3/4 cup organic lemon juice (or 1/2 cup if you prefer it less tangy)
  • 2 heaped tablespoons of rice malt syrup
  • 2 teaspoons Natvia

Method:

Place a saucepan over a pot of boiling water. Whisk all ingredients together and pour mixture into saucepan, stirring continuously on a medium heat until mixture starts to thicken (if you prefer it sweeter add more rice malt syrup) Once thickened remove from heat and allow to cool. Refrigerate for half an hour. Consume, which ever way you see fit. :)