low fat

Carrot Cake Oatmeal

carrot cake oatmealThere’s definitely now a chill in the air and that means porridge for breakfast. Spiced, fruity, creamy, healthy and speedy oats. I’ve always loved breakfast for pudding be it cereal, waffles, pancakes or PBJ toast but it’s always nice to actually jazz up an old favourite and make it taste better than dessert. Ok, maybe i’m exaggerating a little but this is pretty good.

carrot cake oatmealI’ve always found things more enjoyable too if something is actually good for you…..this is normal, right? For instance say there was a large piece of refined flour, white sugar, fat laden carrot cake (with not much carrot in it!) or this carrot cake oatmeal for a dessert choice, I would actually choose the oatmeal. That doesn’t mean to say I wouldn’t want a healthier ramped up carrot cake itself but I’m just saying feeling good is such a priority for me. Especially with a little one to keep my energy levels up for. Healthy food always tastes better.

carrot cake oatmealYou may be interested in this super creamy healthy bowl of carrot cake oatmeal for the following:

no added oils
dairy free
3 servings of fruit/veg
Low GI
high in fibre
10 minutes
dessert for breakfast anyone?

Right, I’m off to book my surf lesson as part of my ‘do more things outside of your baby’ plan. In truth, I kinda got side swept with being a first-time mum, exclusively breastfeeding (Eden rejected bottle from birth too) and focusing all my efforts on my princess. I wonder if it’s easy to do or if it’s just me and my personality but I’ve gotten to the point where I feel a little trapped and claustrophobic….I feel guilty even saying this as I’m sure there are plenty of Mums who wouldn’t. It’s 14 months since I gave birth and I don’t feel too good on an emotional level so it’s time for me to make a few changes. I need a break. I think I need my body back. I need a life outside of being a Mother. One thing I can say with certainty is, If it wasn’t for my healthy active lifestyle I truly believe I would be much worse off in terms of my wellbeing. I’m so thankful I have prioritised those elements, but I truly underestimated the importance of emotional wellbeing and taking care of the other stuff. That’s kinda why I’m having surfing lessons in the freezing cold (ha ha!) and also because I live 30 seconds from the beach!

carrot cake oatmealAnyway, I’m scared as it’s 14ºC but I’ll be fine I’m told………wish me luck! At least I have carrot cake oatmeal to warm me up.

Carrot cake oatmeal

(serves 2)
1 large carrot, finely grated
1 apple, grated
1/4 cup raisins
1/4 cup almond meal
1 cup porridge oats
2 tablespoons liquid sweetener
1 heaped tsp cinnamon
1/4 teaspoon nutmeg
3 cups dairy free milk (we used coconut)

  1. Add all the ingredients to a pan + cook on a low simmer for 10 minutes.
  2. Transfer to two bowls, sweeten as you wish + add desired toppings.
  3. Coconut + toasted almonds are good.

Probably the Healthiest Chocolate Cake Ever – Guess what the unusual Ingredient is?!

I’ve said this is probably the healthiest chocolate cake out there, which is probably not much of a big deal to you. Yet. However, when you taste this you’ll soon realise that not only is it healthy but highly likely the best chocolate cake you ever had. Really.

healthiest chocolate cake

I’m completely in love with this cake. This chocolate cake. It’s rich, dark, light yet moist. The frosting is to die for and the chocolate chips give this a double smash of chocolate. I used dark chocolate chips with the first ingredient cocoa mass rather than sugar which really helps ramp up the richness and limit the sugar content.

Cauliflower. Yep, that’s right. Frozen cauliflower in your chocolate cake. I urge you to try this but if it really doesn’t float ya boat then you can replace with one cup of apple/sweet potato puree. But frozen cauliflower chocolate cake is the bomb!

Anyway, right now this is all hear say so just go ahead and make it. See for yourself!

healthiest chocolate cake

Healthy Cauliflower Chocolate Cake

3/4 cup spelt flour
1 teaspoon each of baking powder + bicarbonate of soda
2 teaspoons egg replacer
1/4 cup coconut sugar
1/4 cup cocoa powder
1 cup dark chocolate chips
2 cups loosely packed frozen cauliflower, thawed
1/2 cup coconut milk
4 tablespoons coconut oil

1. Preheat oven to 175 ºC + grease an 8″x8″ baking pan.
2. Combine all the dry ingredients, mixing well.
3. In a blender add the remaining ingredients including the frozen cauliflower + blend until very smooth.
4. Stir the two mixtures together, transfer to the pan + bake for 30 minutes.

Ice/Frost with this bad boy:

Original recipe here at Chocolate Covered Katie.

Eden’s Apple Cake (Low fat + Vegan)

apple cake
As part of Eden’s weaning, I’ve been on the look out for some decent wholesome finger food. It’s not that easy to find clean, healthy food full stop, let alone actually ‘healthy’ baby food for Eden. I also wanted a simple, quick recipe which can be made with minimal ingredients. This is it. Her own apple cake.

apple cake

Your first apple cake is kind of a big deal……….

apple cake

She liked it…….it’s a keeper…especially as this is a good bowl-licking recipe 🙂

apple cake

Eden’s apple cake

2 cups spelt flour
1 1/2 teaspoons baking soda
1 teaspoon cinnamon
1/4 cup coconut oil
1/2 cup coconut sugar
1 1/2 cups apple puree
1 teaspoon vanilla extract

  1. Preheat oven to 175ºC + lightly oil an 8″ cake pan.
  2. Combine the flour, baking soda + cinnamon in a large mixing bowl.
  3. In a separate bowl throughly mix the remaining ingredients.
  4. Combine the two separate mixtures to form a smooth cake batter.
  5. Transfer to the greased cake tin + bake for 45 minutes. Sorted.

Vegan Soft Cheese With Pumpkin + Sun Dried Tomato (Soy, Nut + Gluten Free)

Like our cheesecake recipes, we made one version of a vegan cheese – amended it slightly and here is the next attempt…this time it’s vegan soft cheese, low fat and has gorgeous sun dried tomatoes in.
Clearly from the images you can see it’s been sliced (straight from the refrigerator) but this really is a soft and tasty cheese. Ready to spread or whatever you like!

vegan soft cheese

Combined together with oats, nutritional yeast and cooked pumpkin (or puree), this is a very healthy vegan soft cheese – you just have to look down at the basic ingredients list to see for yourself.
Treat this as a simple go-to recipe for a vegan, dairy-alternative to homemade soft cheese!
Enjoy 😉

Pumpkin + sun dried tomato vegan soft cheese

1 cup water
1 cup pumpkin puree/cooked pumpkin
1 cup oats
1/2 cup nutritional yeast
6 sun dried tomatoes (I used tomatoes preserved in oil)
1 teaspoon himalayan sea salt
1 teaspoon white pepper
1 teaspoon garlic powder
1 teaspoon onion powder
1 cup water

1 1/4 cups water
2.5 tablespoons agar POWDER

Method:

  1. Add the ingredients in the order listed (not the agar + 1 1/4 cup water) + blend until very smooth with zero lumps.
  2. Heat the water + agar over a low heat until it becomes very thick + gloopy. Once thick, transfer to the cheese base + pulse until fully combined.
  3. Transfer the cheese to a mould of your choice. I used a loaf tin.
  4. Refrigerate for 30 minutes before using + store in the fridge for 5-7 days.

Adapted from Vegan paprika cheese from Cooking with Plants

Pumpkin Spiced Doughnuts with Coconut Frosting ( Gluten Free + Dairy Free)

Pumpkin Spiced Doughnuts

OK, so i’m sure you’re wondering how you make a ‘healthy doughnut’? Do they even exist? Of course! But aren’t they supposed to be an indulgent treat when you just need something sweet and comforting to eat?
Well these are both of those, combined we’ll call them a ‘healthy treat’ as they are just the treat you’re looking for with that afternoon tea or coffee – all the pleasure, none of the guilt!

Pumpkin Spiced Doughnuts

Using coconut nectar sugar, no dairy, pumpkin purée (with all the goodness of high fibre, heart healthy, mood boosting pumpkins) these are already set to be a satisfying nibble.
Always the coconut fan, using coconut oil & sugar gives these a great taste and texture alongside the cinnamon/nutmeg/vanilla – not a processed ingredient in these, too right!

The recipe makes 6 pumpkin spiced doughnuts, you may however be referring back to this recipe and letting your friends and family know that there is life beyond Krispy Kremes…

Pumpkin Spiced Doughnuts

Pumpkin spiced doughnuts

(makes 6)
1 cup oat flour
1 tablespoon cornstarch
1 teaspoon baking powder
1/4 teaspoon baking soda
pinch salt
1/4 cup coconut sugar
1/2 teaspoon ginger, nutmeg + cinnamon

3/4 cup pumpkin purée
1 tablespoon flaxmeal + 1/4 cup coconut milk
2 tablespoons coconut oil
3 tablespoons maple syrup
1/ teaspoon vanilla extract

coconut cream frosting:
3 tablespoons coconut cream,1 tablespoon maple syrup, 1 tablespoon shredded coconut + 1/2 teaspoon vanilla extract

Method:

  1. Preheat oven to 180 ºC. Combine the flax + coconut water in a small bowl.
  2. Add the first 7 dry ingredients to a bowl + mix thoroughly.
  3. Add the pumpkin, oil, maple syrup + vanilla to the flax mixture + whisk well. Add this mixture to the dry bowl to produce a thick batter.
  4. Transfer the batter to a silicone or greased doughnut pan. Bake for 20 minutes or until inserted toothpick comes out clean.
  5. Blitz the icing ingredients together + smother. Eat any leftovers.

GoodnessGreen on Google+

Wholegrain Banana Bread – (Low Fat + Vegan)

Wholegrain Banana Bread

What to do with those old bananas? Unless you buy them super green and unripe, they don’t last long (especially when you LOVE bananas). So when they’re turning overripe, this is a simply delicious bread that will really impress!

Wholegrain Banana Bread

The good stuff:
It contains bananas!
It’s low fat and vegan.
Made using heart healthy oat flour.
An excellent source of niacin to boost your metabolism from the spelt flour.

Wholegrain Banana Bread

I know this time of year many people are interested in chocolate and savoury snacks, but this won’t disappoint. There’re too many positives about bananas: they’re really cheap, healthy and they’ll keep your blood sugar steady throughout the day.
Eat this wholegrain banana bread any time of day too – not just with that afternoon cuppa! Yummy…

Wholegrain Banana Bread

Wholegrain Banana Bread (Low Fat + Vegan).

2 cups oat flour
1 cup spelt flour
1 teaspoon baking soda
1 teaspoon baking powder
1 teaspoon cinnamon
1/4 teaspoon salt
4 very ripe bananas
1/4 cup coconut milk
1/2 teaspoon apple cider vinegar
3 tablespoons liquid sweetener (I used maple syrup)
1 teaspoon vanilla extract
3 tablespoons coconut oil

Method:

  1. Preheat the oven to 175ºC + grease a loaf pan. Combine the first six ingredients in a mixing bowl. I make oat flour with oats in the Vitamix on high for 30 seconds.
  2. Add the ACV to the milk + set aside. Mash your bananas to form a smooth puree or just throw in the blender.
  3. Now add the remaining ingredients to the smooth bananas including the coconut milk + mix thoroughly. Add this to the dry mix to form a smooth batter.
  4. Transfer to the loaf pan, top with brown sugar (optional but delicious) + bake for 50 minutes or until an inserted skewer comes out clean. Cool a little before devouring.

Sweet Cinnamon Roasted Chickpeas

chick peas

Everything tastes better roasted. Fact. It really does. nuts, seeds, veggies, garlic and now chick peas too. I am a little late to the roasted chick pea party but I’m here now so that’s all that matters. I’m still a little too impressed with how these turned out and are nothing like a soaked chick pea but rather crispy and crunchy! Kinda satisfying. Just be sure to really dry those bad boys first, like thoroughly, using kitchen roll or a clean tea towel. Once they’re all high and dry they’re set for flavouring up and roasting to perfection!

chick peas roasted

The flavour combos are endless but I reckon salt ‘n’ vinegar would be a bit of a star. That’ll be my next batch, salt ‘n’ vinegar always was my favourite flavour. In the meantime these are sweet, nutty and beautifully spiced with cinnamon, umm umm.

chick peas roasted

Reasons to eat these as an afternoon snack:

no bad fats
no additives
high in fibre and protein too
100% natural
delicious

chick peas roasted

Come on, you can’t say that for your average bag of crisps/chips or shop bought cereal bar can ya? That’s why I make these in batches and store in an airtight container for those munchie moments.

Just dry ’em well and watch ’em roasting – too little and you’re like, ‘where’s the crunch?’ and too much and they’re a bit charcoaled! Enjoy guilt free delicious snacking.

chick peas roasted

Sweet cinnamon roasted chickpeas

1 can chickpeas, drained
1 tablespoon coconut oil
1 tablespoon brown sugar
1/2 teaspoon fine sea salt
1 teaspoon ground cinnamon

method:

1. Preheat oven to 225ºC. Meanwhile, rinse your chickpeas under cold running water + dry thoroughly by spreading out a single layer, using kitchen towel to soak up all excess moisture. It’s important they’re as dry as dry can be.
2. Place on a baking tray + roast for 15 minutes.
3. Remove from the oven + drizzle oil over the chickpeas followed by the sugar, salt + cinnamon. Toss to coat evenly.
4. Return to the oven + roast for a further 15 minutes until crunchy. Amaze at how you just transformed chickpeas.

Grain Free Chocolate Cup Cake (Gluten free + Vegan)

grain free chocolate muffin

I’m still on a quest to perfect my grain free, eggless muffin – just those words themselves sound challenging. I like a challenge and I’m so there on this one because these are oh so light and fluffy despite not having the ‘hold together’ sticky doughy substance of a regular egg based muffin. I don’t think they’re supposed to though, hello – eggless, grainless……but but but these are whole food cup cakes, 100% plant powered and healthy as hell – they’re not meant to be like those other ‘plastic’ muffins. These grain free chocolate cup cakes hold themselves together just fine. C’mon, almond flour, coconut flour and cocoa are fully involved, enough said.grain free chocolate muffins

And they are so worth it. So wholesome. So smooth. So chocolatey. So low in sugar yet high in protein with none of those nasty trans fats but rather a little of the heart healthy ones. Just the ticket to get you through til teatime. These grain free chocolate cup cakes don’t need icing per se but really, what does need icing? Everything of course, including these! This simple chocolate icing is rich, silky and very chocolatey, taking these from tasty to damn right delicious. A good place to be.chocolate grain free cup cake process

I love topping mine with coconut (in any form), goji berries, crunchy seeds and dark chocolate chips. You just top yours with whatever takes your fancy.chocolate grain free cup cakes

Grain free chocolate cup cakes

(makes 10)

3/4 cup almond flour
1/2 cup coconut flour
1/4 cup cocoa powder
1 teaspoon of baking soda + bicarbonate soda
1/2 teaspoon salt
1/2 cup sugar
1 1/4 cups almond milk
1 teaspoon apple cider vinegar
1 teaspoon vanilla extract
2 tablespoons coconut oil, melted
1 flax egg or regular egg (1 tablespoon flaxmeal: 3 of water)
1/4 cup non dairy yoghurt
1/4 cup apple sauce

icing:
1 tablespoon coconut oil
1 tablespoon maple syrup
1 tablespoon cocoa powder

1. Preheat the oven to 180 ºC. Add all the dry ingredients to a bowl + combine well. Whisk all the wet ingredients in a separate bowl + add to the dry mixture. Combine thoroughly but do not over mix. Depending on the brand, coconut flour has a tendency to absorb liquid so you may need to add a little extra milk.
2. Line a muffin tray with 10 cases + spoon the mixture into the tray.
3. Bake for 30 minutes or until a toothpick comes out clean.
4. Allow to fully cool before icing.
5. Combine icing ingredients over a low heat + spoon over each cup cake. Top with whatever tickles your fancy. Allow to set.

Raw Beet, Parsnip + Apple Soup

raw beet & parsnip apple soup
Some days you just want soup. Actually some days you just need soup. Today was one of those days and as I ‘needed’ it, it had to be quick, really quick. Thank you Vitamix. Not only does this blender make silky smooth soups, it heats it along the way. Nice.raw beetroot soup

Nature’s pretty magnificent right? These veggies were organic and I really didn’t want to over soup this soup so I didn’t. What does that even mean? Anyway, this soup is pretty darn simple.chopped veggies

My raw beet, parsnip and apple soup is perfect for when you’re craving a warming and hearty dose of goodness. It’s packed with super cleansing beetroot, contains heart protecting potassium and folate rich parsnips. It’s fibre rich and blood sugar-regulating thanks to the lovely apple.2 big bowls of raw beet soup

A simple way to cleanse, nourish and feel good.

The best part is the time it takes. This is a hearty healthy soup in 5 minutes flat! Who needs to cook soup ever again?raw beet soup close up

Raw beet, parsnip + apple soup

serves 2

1 raw beetroot, peeled + chopped
1 parsnip, peeled + chopped
1 apple, chopped
1 teaspoon miso paste
1 teaspoon soy sauce
2 garlic cloves, peeled
2 dates
3-4 cups hot water
pepper

pistachios, crushed
mint, chopped finely
non-dairy yoghurt or cashew cream

Blend all the soup ingredients until smooth. Serve immediately with pistachios, mint + yoghurt. Cleanse away.

Healthy Darkest Double Chocolate Flourless Cookie Bites

carob chickpea cookieI can’t stop baking with beans, and not baked beans or pulse based curries but sweet nutty desserts bursting with the humble chick pea or fudge like black bean. It’s a pretty good feeling knowing that your sweet, dark and decadent cookie is actually 75% chick pea! Or your chocolate fudge brownie is crammed with black beans and you know that creamy cookie dough butter, yep you guessed it – it’s mainly white beans! Is it wrong to get excited over carob, chocolate, almondy, chickpea based goodies? Even the raw dough is hard to resist.

Cookie dough that's good enough to eat

Baking with beans is the way forward – who needs margarine and white flour when any pulse would do a better job, mega boost the nutritional content higher than you can imagine and transform a pretty unhealthy dessert to one which is plant based and truly good for us. Good news.Plate of cookies

And here’s a bit more good news:

flourless, no grain whatsoever so yep they’re gluten free
no dairy and entirely plant powered
so rich and chocolatey it almost hurts
so easy to make, literally throw it all in the blender and adjust ingredients for correct consistency
they really are healthy with such a tiny amount of sugar
less than 50 calories per cookie, eat lots
carob, ummmmStack them cookies up!

Technically carob isn’t chocolate but it does have a chocolatey taste with a sweeter, nuttier flavour than cocoa and it is super delicious. Also packed full of antioxidants and unlike cocoa contains zero caffiene. I absolutely love it. I use carob purely for a change of flavour as cocoa is one of my favourite ingredients ever and would work equally well in this recipe too. I do feel guilty cheating on cocoa but carob is so worth it. A plate of cookies for you!

Healthy darkest double chocolate flourless cookie bites

(makes 15-20 cookies)

1 can chickpeas, rinsed + drained (240 grams)
1 banana, peeled + chopped
3 teaspoons non dairy butter or coconut oil
1 flax egg (1 tablespoon of flaxmeal to 3 of water)
1 teaspoon vanilla extract
2 tablespoons carob powder (or cocoa powder)
2 tablespoons brown sugar
1 teaspoon baking powder
1/2 teaspoon salt
2 tablespoons almond meal or almond flour
4 tablespoons dark chocolate chips

Method:

1. Preheat oven to 180ºC. Add all the ingredients except chocolate chips to a food processor or blender until smooth. Stir through the chocolate chips. The mixture should be a cookie dough consistency so you may need to adjust almond flour to make it drier or add a dash of almond milk to loosen it.
2. Lightly grease a baking tray + form 15-20 small cookies from the mixture. They will not spread so allow enough room to remove once baked. Flatten slightly with a fork.
3. Bake for 20 minutes until crisp on the outside. Allow to cool fully before removing from the baking tray + get stuck right in. Store in an airtight container for 7 days.

1 2