International Chocolate day inspiration for you, though if you have no time to spare – head over here to see what I recommend from the store-bought varieties. All of these recipes are gluten, dairy and refined sugar-free.
A soft and lightly spiced loaf that makes a perfect tea or coffee accompaniment (or treat after dinner). Pumpkin is low in calories, a source of vitamin C, beta-carotene, and vitamin A. Coconut flour increases the fibre content, and almond meal and eggs provide tummy satisfying protein to fill you up.
When low-fat, high carbohydrate was the latest craze in the 1980’s-1990’s, rice cakes were a sure fire hit! A staple in all low-fat diets replacing everything from cookies, snacks, and sometimes used as a main meal. Thinking we’d lose weight because they were low calorie and low fat.
They may be low in calories, but if you’re snacking solely on rice cakes, they’re simply not doing your body any favours. Take a look at the nutrition panel for a name brand original thin brown rice cake:
These delicious crumbles are comforting, naturally sweetened and perfect with a cup of tea after dinner.
Packed full of antioxidants from the berries for skin health and cell support; protein, healthy fats and fibre to nourish your insides and help you to feel full; and sweetened lightly with low GI natural sweeteners to prevent a rapid blood sugar spike!
The image of a poppyseed cake had been haunting me for over a week now. Today, as my kitchen is in need of groceries, I decided it was time for that cake. But I didn’t want to go out and buy one, or spend hours in the kitchen making a mess and then having to wait. ‘Cooling minutes’ (and cardio minutes) are the longest minutes ever!
So I made a mug cake.
What’s a mug cake? Well essentially, you mix together a few ingredients, pop it into the microwave, and hey presto, a cake for one! Craving met. Without the temptation for seconds, and thirds…(if you’re anything like me).
Mug cakes have been a little hit and miss for me, but this one was spot on. I actually surprised myself with how tasty it was when I ate it!
With no added oil, a portion controlled size, and a little dose of protein and fibre – its the perfect snack or dessert for when that pesky craving won’t go away, and you don’t want to ruin all your hard work.
When you make it, be sure to tag me on Facebook or Instagram (@thebodydietetics) – I’d love to see your creations!
2 tbsp almond meal
1 tbsp coconut flour
2 tbsp maple syrup
1 tsp. vanilla extract
1/4 tsp baking soda
1/2 tsp. cinnamon
1 tsp poppy seeds
1 tbsp lemon juice
1 tbsp lemon juice
3/4 tbsp maple syrup
1/4 tsp arrowroot
Combine all cake ingredients in a mug or ramekin until there are no lumps. Microwave on high for 2 minutes (this may depend on your microwave – mine is on the older side, so yours may cook through 5-10 seconds quicker). Remove and gently ensure it will pop out of the mug clean by sliding a knife down the edges. If it doesn’t cook it a little longer.
Gently turn the mug over onto a plate and release the cake. If the top is a little wet still, you can return to the microwave for another 10 seconds, or as needed. Just be careful not to overcook.
For the glaze, combine the ingredients in a small bowl, then warm in the microwave for 15-20 seconds to thicken. Spread the glaze over the cake. Serve warm. This would be delicious with a small scoop of vanilla ice cream too.
These make a nutritious treat if you prefer to gift chocolates made by your own hands.
Contains antioxidants, calcium, fibre, healthy fats, and protein. They’re a step up from your regular supermarket chocolate truffles.
If you don’t like peppermint, just leave it out. Add something different like cinnamon, goji berries, inca berries, crushed roasted hazelnuts, crushed coffee beans etc etc. I’ll leave that up to your imagination!
Don’t like shredded coconut? Simply replace it with extra almond meal.
Gluten Free. Paleo (if occasional dark chocolate allowed in your diet). Vegan. Raw (filling), Low Fodmap (1 piece). Dairy free and refined sugar free if you use an alternative dark chocolate for the coating.
1 cup shredded coconut
4 tbsp cacao
3 tbsp almond meal
1/2 tbsp chia seeds
1/2 tbsp coconut flour
1/2 tbsp cacao nibs
2 1/2 tbsp maple syrup
2 tbsp coconut oil
1 tsp vanilla extract
2-3 drops of peppermint oil (adjust to your taste)
Pinch of sea salt
1/8 cup chopped dark chocolate chunks (Optional. I used Green and Black’s Dark 85%, chopped into small pieces)
60g dark chocolate (I used the rest of Green and Blacks 85%)
Mix all filling ingredients together in a bowl.
Roll into balls. If too dry add a little water, if too wet, add a little more coconut flour or almond meal.
Place in the fridge to firm for about 30 minutes.
In a metal bowl, over a pot of boiling water, gently melt the chocolate for the coating. Line a tray with baking paper that will fit in the fridge. Once melted, remove the filling from the fridge.
Roll each truffle into the chocolate and place on the tray. Leave some chocolate for the drizzle.
Once all of them are well coated, place back in the fridge to set the coating.
Fill a small piping bag, or ziplock bag with a small nip in one corner with the remaining melted chocolate. Once the chocolate coating is set, remove from fridge. Pipe the chocolate drizzle over the truffles. Store in the fridge to set again.
As the chocolate coating has been tempered (if you’re using Green and Blacks or another shelf-stable chocolate), they should last outside the fridge quite well. Mine never lasted that long!
Halloween = sugar, treats, ‘sugar comas’, crazy outfits and for some, finally meeting your neighbours by knocking on their door asking for lollies! Make your Halloween a little different by serving a healthy Halloween recipe to your trick and treaters.