gluten free

WHAT THE TEFF? THE NEW SUPERGRAIN ON THE BLOCK!

 

Teff is an ancient grain, which has now made it to the shelves!

Originating from Ethiopia, this little grain may be small (even the smallest grain in the world) but will give you a wonderful nutritional kick!

Teff is gluten free, and great to use for baking as substitute for any gluten free flour!

I was introduced to Teff flour last year, and it's become one of my favourites. It's definitely up there with the most used gluten free grains in my pantry. Teff flour has a slightly nutty flavour and goes really well with raw cacao powder, which is one of the reasons I love it. 

 

Top 5 benefits of Teff:

1. High in calcium - perfect for bone health if are already limiting your dairy intake.

2. A fantastic source of resistance starch, which makes it perfect for stabilizing blood sugar levels. High in fibre, keeping you regular!

4. High in protein - contains 8 essential amino acids. A great source of nutrients that will keep you fuller for longer.

5. High in vitamins C and B's - which makes it perfect for the cooler season. It contains vitamin C for immune support, and B vitamins for energy.

 

 

Teff flour can be found in your local health food store and in some supermarkets!

 

 

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!

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.

 

VANILLA BEAN & CHIA PUDDING

A refreshing treat that won't leave you feeling bloated.

This baby can be ready to eat in less than 20 minutes, the perfect high fibre snack that will fill you up, and won't bring you down!

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

Ingredients:

4 tbsp white chia seeds

1 1/2 teaspoon vanilla bean powder (or vanilla extract)

1 cup almond milk

1-2 tbsp of your favourite sweetener (I used 100% pure maple syrup)

1 teaspoon desiccated coconut (for topping)

1/4 cup raspberries (for topping, or you can mix them in)

Method:

  1. Mix all ingredients in a small bowl, until well combined.
  2. Spoon mixture into 2 small glass jars, top with fresh raspberries and desiccated coconut.
  3. Refrigerate for minimum 10 minutes.
  4. Eat up!

Store chilled in the fridge

 

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.

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!

 

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!

 

Choc-protein Smoothie Bowl

Here is a quick and easy breakfast option. One of my favourites especially if I wake up craving chocolate! This bowl of goodness is high in antioxidants and protein to prepare you for the day ahead! 

Into the blender....

1 cup almond milk

1 large ripe banana

1 heaped tbsp raw cacao powder

1 tbsp good quality vegan protein powder

4 ice cubes

For the topping:

Fresh mint, buckinis, goji berries, cacao nibs and strawberries (or whatever you feel like! :)

Enjoy!

 

Chocolate Quinoa Porridge

The ultimate breakfast option; perfect it your wake up craving chocolate or just feel like having it for breakfast!

Ingredients

  • 3/4 cup quinoa flakes
  • 1 cup almond milk
  • 1 tbsp maple syrup (or honey/rice malt syrup)
  • 2 tbsp raw cacao powder
  • 1 teaspoon cinnamon

Method

Cook quinoa flakes on stove with almond milk, then once it is cooked, turn off stove and stir in maple syrup, cinnamon and cacao powder.

Top with chia seeds, granola, pepitas, berries and almonds!

 

Raw Coconut Rough

This afternoon I was having a massive craving for coconut rough! So here is my healthy alternative to coconut rough; gluten, dairy and refined sugar free.

What you'll need:

1 cup shredded coconut

1 cup hazelnut or almond meal

1 dessert spoon of vegan protein powder

1/4 cup rice malt syrup (or maple syrup/honey)

1/2 cup melted coconut oil

2 tablespoon raw cacao powder

1 teaspoon vanilla essence

Add another tablespoon of melted coconut oil if mixture is too dry, and if you prefer if sweeter add extra rice malt syrup.

Method:

  1. Combine all ingredients in a blender.
  2. Spread out evenly into lined baking pan, refrigerate for 30mins or freeze for 15mins.
  3. Cut into bite size pieces and enjoy!