07/2016

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Low Carb Coconut Flour Zucchini Bread

Wednesday, July 27, 2016

A delicious and moist low carbs coconut flour zucchini bread that is also grain free, gluten free and refined-sugar free.
Coconut flour is made from the coconut solids that are left over after the meat been used to produce coconut milk. The solids are ground into a very fine, flour-like powder. It is high in fiber and protein. Unlike some gluten free flours, coconut flour absorbs a tremendous amount of liquid, so you will find that a 1:1 substitution for flour will be far too dry. In baked goods, you generally want to substitute 1/4 cup to 1/3 cup coconut flour for 1 cup flour. You will also need to increase the number of eggs.

Low Carb Coconut Flour Zucchini Bread

adapted from smallfootprintfamily

60 g Organic defatted coconut flour
4 g Baking soda
2 tsp Cinnamon powder
1/2 tsp Nutmeg powder
1/2 tsp Salt

4 Eggs, medium
50 g Maple syrup
1 tbsp Coconut oil
1 Ripe banana, mashed
2 tsp White balsamic vinegar
200 g Zucchini, grated
80 g Roasted salted peanuts

Preheat oven to 180C/350F. Lightly grease a 10cmx20cm loaf pan. Line base and sides with baking paper.
Combine coconut flour, baking powder, cinnamon, nutmeg and salt together into a bowl. In another large bowl, whisk together eggs, maple syrup, coconut oil, mashed banana and white balsamic vinegar. Stir in zucchini and roasted salted peanuts.
Lightly fold the flour mixture into the egg mixture until just incorporated. Spoon the batter into the prepared pan, levelling the top.
Bake for about 50 minutes or until loaf is cooked when tested with a skewer. Cool in pan for 10 minutes. Turn loaf onto a wire rack to cool completely.

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Blackberry Goat Cheese Mousse Tart

Wednesday, July 20, 2016

This fresh goat cheese mousse tart with blackberries and a buttery wholegrain cookie crust, adapted from 'Pastry' by master chef Michel Roux, is so deliciously light and fruity. The mousse is sweetened with pure stevia syrup, but feel free to swap out and use raw sugar or maple syrup instead.

Crust (adapted from 'Pastry' by Michel Roux)	Blackberry Goat Cheese Mousse
250 g Einkorn berries, ground into flour 125 g Butter, cut into small pieces and slightly softened 1 Medium egg 1 tsp Maple syrup 2 g Salt 30 ml Cold water	12 g sachet Gelatine granules 5 tbsp Cold water 350 g Blackberries, frozen or fresh 2 tbsp Stevia syrup, plain 150 g Fresh goat cheese 1/2 tsp Vanilla powder 150 g Heavy cream

Heap the flour on the counter and make a well. Put the butter, egg, maple syrup and salt in the middle. With your fingertips, mix the ingredients in the well.
Now little by little, draw the flour into the center and work the dough with your fingertips to a grainy texture. Add the cold water and mix it in until the dough begins to hold together.
Using the palm of your hand, push the dough away from you 4 or 5 times until it is smooth. Roll the dough into a ball, wrap in plastic wrap, and chill for an hour.
Roll out the dough to a 3 mm thickness and line a loose-bottomed oblong tart pan, measuring 35x11x2.5 cm and a 12 cm round pan. Chill for about 20 minutes.
Preheat the oven to 190C/375F. Prick the pastry shell bases. Line the shells with baking paper and fill with a layer of dried beans to weigh the dough down and prevent it from rising unevenly.
Bake the shells blind for 18-20 minutes. Lower the oven setting to 170C/340F. Remove the beans and paper and return the shells to the oven for about 8 minutes. Remove and leave in the pans to cool completely before using for the filling.
Soak the gelatine granules in water in a bowl for 5 minutes. Warm up the frozen blackberries and stevia syrup in a saucepan over low heat until the berries are thawed. Don't let the mixture boil. Puree the mixture and pass through a fine sieve. Now add the soaked gelatine in the warm berry mixture and stir until dissolved. Set aside and allow the mixture to cool to room temperature.
Add fresh goat cheese and vanilla powder. Mix until well combined. Cover with plastic wrap. Refrigerate for 30 to 45 minutes, or until starting to set.
Whip the heavy cream lightly to soft peaks, then fold it into the berry mixture. Pour into the crust bases and leave to chill for 4 hours or overnight, until set. Garnish the tart with fresh blackberries,edible flowers and lemon balm leaves.

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Coconut, Bee Pollen, Oat and Chia Muesli Bars

Thursday, July 14, 2016

Chewy, filling, and packed with natural energy, these oaty nutty muesli bars are made with immune-boosting bee pollen, coconut, almonds, chia, and honey. They are a good source of carbohydrates, protein, healthful fat and fiber. Take them camping, pack in lunch box or as breakfast on the go!

Coconut, Bee Pollen, Oat and Chia Muesli Bars

inspired by Donna Hay

80 ml Coconut oil
250 g Honey
180 g Rolled oats
50 g Shredded coconut
2 tbsp Bee pollen
160 g Almonds, roughly chopped
40 g Chia seeds
70 g Pitted dried dates, finely chopped

Preheat oven to 180C/350F. Place the coconut oil, honey and sugar in a small saucepan over low heat and cook, stirring, for 3–4 minutes or until melted and combined.
Pour into a large bowl and add the oats, coconut, bee pollen, almonds, chia seeds, dates and cinnamon and mix well to combine.
Spoon into a lightly greased 20cm x 30cm baking pan lined with non-stick baking paper. Flatten the mixture using the back of a spoon. Bake for 25 minutes or until dark golden. Set aside to cool completely. Lift the slice from the pan and cut into bars to serve.

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Oakleaf Salad with Feta, Blackberries and Apricots

Thursday, July 07, 2016

Mild, sweet and delicate oakleaf lettuce pairs wonderfully with slightly bitter radicchio, salty Feta, juicy fruits and paprika cashews in this easy healthy salad. Substitute lollo rosso for red oak leaf lettuce and leave out Feta or use some smoked tofu instead if you want to keep it vegan.

Salad	Dressing
1 small head Red Oakleaf lettuce 1/3 head Radicchio lettuce 100 g Feta cheese, cubed 3 Apricots, stoned and cut into wedges 150 g Blackberries Red basil leaves Olive herb 60 g Paprika cashew nuts	2 tbsp Olive oil 1 tbsp White balsamic vinegar Sea salt Freshly milled black pepper

Arrange the salad leaves on serving plates and top with feta cubes, apricot wedges, blackberries, herbs and scatter the paprika cashew nuts over.
For the dressing, mix white balsamic vinegar, mustard, salt, pepper and olive oil. Toss gently and serve.