paleo

Plantain Chocolate Chip Cookies (Grain Free + Vegan)

Chocolate chip cookies…they’re a go-to comfort snack to match that cool refreshing glass of almond milk or your favourite hot drink during the day or evening. It’s a social snack, most people’s eyes light up when ‘cookie’ is mentioned as an offering. It’s a fact. As you may have guessed (from the way we do things on the blog here) it’s not any old cookie, it’s made with…plantain?!

Grain Free Vegan Chocolate Chip Cookies

Err, why? Well you searched for grain-free vegan paleo cookie recipe. And you got plantain chocolate chip cookies as your answer.
These are as good as they look too.
The facts:
Plantains are high in fibre, vitamin A & C, rich source of B vitamins (B6) and loadsa minerals too just look for yourself here livestrong will tell you more than you need to know.

DSC_2841 Grain Free Vegan Chocolate Chip Cookies

Personally, we love how these are healthy and yet you’d find it hard to find anything wrong with the taste and texture…they’re that good! Small, moreish, yet simple to make!

Grain Free Vegan Chocolate Chip Cookies

Plantain Chocolate Chip Cookies

(makes 12)

1 ripe plantain
2 tablespoons coconut oil
1 teaspoon vanilla extract
1/2 teaspoon bicarbonate soda
2 tablespoons coconut flour
2 tablespoons tapioca starch
2 tablespoons coconut sugar
2 tablespoons dark chocolate chips

Method:
1. Preheat oven to 175 ºC. Lightly grease baking tray.
2. Combine all the ingredients apart from the chocolate chips in a blender/food processor. Once processed fold through chocolate chips.
3. Spoon tablespoon sizes of cookie dough onto the baking pan + bake for 12-15 minutes.

Recipe minimally adapted from this recipe at Purelytwins.

Flourless Blondies (Grain + Dairy Free)

For completely grain free cooking, these look pretty darn good don’t they? Welcome flourless blondies….

flourless blondies vegan

Most people who are into cooking are likely to have a can of chickpeas in their cupboard, and as this is the bulk of this ingredient list, you’re doing well already!
This is a true floury brownie alternative with all the taste and texture of a small cakey snack (and the almond butter really does give this that extra satisfying bite).

flourless blondies vegan

One of the main purposes of this blog is to show people that delicious and healthy cooking/baking can be done with great results from just a few simple ingredients. So with very few exceptions, this is essentially an all natural recipe with an all-satisfying outcome. Once they’re out the oven start thinking about that cup or tea of coffee these are going to meet up with…

Grain free baking is becoming more and more popular with the explosion of paleo recipes everywhere as people shift their old ideas of using traditional all-purpose flours as their go-to baking staple. Oh yeah, we’ve got some great grain-free ideas for you too right here.
The great thing is these are also vegan of course (go team vegan! :-D).

flourless blondies vegan

Flourless Blondies (Grain + Dairy Free)

1 can chickpeas (drained)
1/2 teaspoon baking powder
1/2 teaspoon bicarbonate soda
1 teaspoon vanilla extract
1/3 cup agave syrup
1/2 cup almond butter
1/4 cup dark chocolate chips

  1. Line a 6″X8″ baking tin + preheat oven to 175C.
  2. Add all the ingredients apart from the chocolate chips to a food processor + process until smooth.
  3. Fold through the chocolate chips + transfer to the baking pan.
  4. Bake for 25-30 minutes.
  5. Cool in the pan for 30 minutes, slice + really enjoy.

Chocolate Coconut Flour Mug Cake (No Dairy, No Egg, Paleo)

Before going fully vegan I was kinda hooked on coconut flour mug cakes……like eating them every day type hooked. The trouble they mostly contain egg so I’ve been meaning to, for like ever, get experimenting with a vegan chocolate coconut flour mug cake. I’m now done. And it’s good. Really good.

chocolate mug cake paleo vegan

A few minor points first. I no longer have a microwave so this was cooked in the oven………and not in a mug but more a generously proportioned ramekin dish. So this is kind of like a selfish single serving of moist chocolatey coconut cake! However, I have high hopes you can in fact put this in a mug and then the microwave 😉 and voila – a selfish single serving microwave mug cake!

chocolate mug cake paleo vegan DSC_2222

Besides, the cooking method this is a real gem of a cake. I’m in love:

a truly healthy snack
no grain – low carb
higher in protein + fibre than your average ‘cake’
low calorie, if that’s your thing
super quick, like super, super
full of the goodness of cocoa + coconut flour
rich chocolatey cake texture + taste

By the way, there’s never anything wrong with chocolate sauce on top. Never.

chocolate mug cake paleo veganchocolate paleo vegan mugcake

Chocolate Coconut Flour Mug Cake (No Dairy, No Egg, Paleo)

(for just you)

1 vegan Orgran egg (1 heaped teaspoon egg replacer : 2 tablespoons water)
3 tablespoons coconut milk
1 tablespoon maple syrup
1/4 teaspoon vanilla extract
1/2 teaspoon baking soda
1 tablespoon cocoa powder
1 heaping tablespoon coconut flour
optional (but probably wise!): dark chocolate chips

1. Preheat the oven to 190ºC + add the egg replacer to a small ramekin pot or mug.
2. Add the remaining ingredients + make sure the mixture is a smooth consistency. Fold through chocolate chips if using.
3. Bake for 20 minutes + devour after a little cooling.

Notes: As I no longer have a microwave I decided to use the oven as it really doesn’t take that long. However, my previous mug cake was cooked in the microwave (800w for 90 seconds on high). I’m almost certain this would work here but as I haven’t tried it I can’t make that a promise 😉

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.

Healthy Cauliflower Crust Pizza with Kale + Cashew Cheese (Paleo + Vegan)

Cauliflower is more than just a cheese bake or a token side of veg.Cauliflower crust pizza with kale + cashew cheese

And this cauliflower crust pizza with kale + cashew cheese has been a long time coming. I’ve been planning on making this for over a year but I gotta say it’s totally worth the wait. I’m so sold on cauliflower as a pizza crust, in the same way I’m a fan of it as a rice replacement. Sometimes you just want a lighter alternative, maybe you’ve ditched the grains or perhaps you just want a variation on a favourite pizza. Regardless, cauliflower crust just works, it’s tasty and a great way to reduce the carb load of your meal whilst increasing the nutritional density. You really don’t think you have to be following a paleo diet to enjoy such things either.Cauliflower pizza dough

This cauliflower pizza is entirely plant based but of course you can add cheese (and anything you want for that matter!) but I wanted to keep this fresh and vibrant with crisp clean greens and creamy unadulterated cashew cheese. Can we take a moment to appreciate the humble cauliflower………………The humble cauliflower

Aesthetically pleasing, versatile and healthy too, very healthy and not surprising as cauliflower belongs to the kale, cabbage, broccoli and collard family. So let’s not reserve this wonderful vegetable for a cheese bake or a token side dish but commit to using more of this good stuff. Here’s some good reasons to include more of this humble vegetable in your meals:

a cruciferous detoxifying vegetable scientifically proven to contain cancer prevention properties
high in vitamin C, K and antioxidants, it really is a powerhouse of nutrients
fibre rich and perfect for digestive support and optimum function
a milky, sweet nutty + low carb option for ‘rice’ and pizza ‘dough’

Cauliflower pizza pre cashew cheese

See, cauliflower really is the perfect base for a grainless pizza, ticks pretty much every  box and beats a heavy, dough laden, soggy pizza base any day. It takes no longer to throw together than a regular wheat dough but is a whole lot healthier. Of course you can replace the chia egg with 2 regular eggs if you eat animal products but I found the chia egg did a great job. A shop bought tomato sauce can be subbed if you are really tight on time but this one really is very quick, can be made in advance and stored in the fridge.Cauliflower pizza process

Feel free to add any topping you love but I just had to use some pretty greens to ramp up the nutrient levels. I’m still living by the rule, ‘eat more kale’ but now I have the addition of, ‘eat more cauliflower’! Not hard to do with a recipe like this.A slice of pizza!

This cauliflower crust pizza with kale + cashew cheese is nutrient dense, fibre rich, grain free and suitable for most diets. Now that’s what I call plant power.

Enjoy.Cauliflower pizza with kale + cashew cheese

Cauliflower crust pizza with kale + cashew cheese

(serves 2)

for the cauliflower dough:
1/4 cup chia seed
3/4 cup water
1 small head of cauliflower
1/2 teaspoon salt
1 teaspoon oregano
1 tablespoon nutritional yeast
2 tablespoons almond flour

for the tomato sauce:
1/2 can tomatoes (200 grams)
1 tablespoon olive oil
3 garlic cloves, minced
1 teaspoon oregano
1/2 teaspoon raw brown sugar
salt + pepper

toppings:
kale, torn into small pieces
red onion, sliced finely
black olives, sliced
cashew cheese
rocket

1. Pre-heat the oven to 200 ºC. Prepare the chia egg by combining the chia seeds with the water + setting aside for 15 minutes.
2. Break the cauliflower into smaller pieces + place in a blender. Pulse until a light cauliflower flour like consistency is achieved. You may need to do this in batches. Transfer cauliflower mixture to a large bowl. Using your hands, squeeze handfuls of the cauliflower over an empty bowl to release any excess water. Add the remaining ingredients to the cauliflower along with the chia egg. Combine fully until a doughy consistency is achieved. Add more almond flour if necessary but the dough will always be ‘wetter’ than wheat doughs.
3. Transfer the dough ball to a greased baking pan + push down into a pizza shape (I like oval), leaving the edges slightly thicker. Place the base in the oven for 20 minutes or until lightly browned and set.
3. Meanwhile heat the olive oil + lightly fry the garlic until fragrant. Add the remaining ingredients + simmer for 10 minutes.
4. Lightly fry the red onion + kale in olive oil for 5 minutes until softened. Set aside.
5. Remove the pizza base from the oven + add the tomato sauce, followed by the red onion, kale + olives. Return to the oven for 8-10 minutes.
6. Drizzle with cashew cheese + sprinkle with rocket.

Apple, Blackberry + Triple Coconut Crumble (GF + Vegan)

Apple & blackberry coconut crumbleGosh, this morning’s workout was full on, I’m aching already and it’s not even lunchtime! I’m completely addicted to circuits and now that I’ve roped Russ into partaking it’s way more fun. It’s like our own little morning work out party – except it’s just us at the party, am I sad? But it’s so much fun designing your own routine in the sadistic knowledge that you’re going to inflict it onto someone else (Russ!) and of course me! The thing is I wouldn’t workout nearly as hard if he wasn’t there kicking some butt too. Goodness knows what the neighbours must think as they pretend not to see us both jumping around in skimpy clothing first thing! Oh well, they shouldn’t be looking in! Of course we workout separately too but these living room circuits are a full on but fun way to jump start the day a couple of times a week! At this rate I reckon I could give Jillian Michaels a run for her money! Anyway, after Sunday circuits we went to Russ parents for tea and cake with the family which wasn’t too shabby either. We left with a big bag of apples. Apples galore!

Aren’t apples pretty? I seem to making a lot of ‘appley’ recipes lately and now Russ’ grandparents have just gifted us a massive bag of them from their garden, which means I’m making more apple dishes this week. It’s so sweet of them, they’re the loveliest people ever so I couldn’t let their fruit, given with such love and kindness go to any waste. The bonus is it’s still blackberry season so I took ten minutes to go pick some to jazz up my coconut extravaganza! Blackberries give a fabulous colour to any dish and they seem to be sweeter than ever this year so I’m eating my fair share.Apple & blackberry coconut crumble,

Apple crumble was my favourite pudding by miles as a kid. Actually, it still is and this didn’t disappoint at all. The crumble has the most delicious creamy coconut flavour which goes too well with the fresh apple and blackberry combo. I used coconut oil, flour and desiccated just because the urge was just too much, three forms of coconut in one dish is a rarity for me so I had to cash in. We devoured ours with cashew cream and take my word for it, this takes it to a whole new level.Very simple process

Apple, blackberry and coconut crumble (well this one anyhow!) is so good it should be bad for you, but it’s really not at all. Quite the opposite in fact, this is packed full of goodness and healthy fat from the coconut ingredients and the majority of sugar derives from the fruit. Apples too are a good source of fibre and regulate blood sugar as a result of the phytonutrients they contain. Added to this, scientists are getting quite interested in the humble apple as they seem to have some undiscovered health benefits, watch this space. For now at least, we can say this dessert regulates blood sugar, provides a steady source of energy and is packed full of heart and mind healthy coconut fats. I think I’ll be eating this for breakfast it’s that healthy.

Delicious apple & blackberry crumble

By the way I have to say once again, crumble + cashew cream = another level (the same level as heaven)! What was your favourite dessert when you were younger and is it still the same?

Crumble & cashew cream + yum,

Apple, blackberry & triple coconut crumble

(serves 4)

5 large cooking apples, cores removed & sliced roughly
1 cup water
1 tablespoon stevia (or your choice of sweetener)
1 teaspoon cinnamon
1/2 teaspoon nutmeg
1 cup blackberries
3/4 cup coconut flour
1/4 cup desiccated coconut
1/2 teaspoon salt
3 tablespoons maple syrup
3 tablespoons coconut oil

Method:

1. Pre-heat oven to 200ºC.  Add apples, water, sweetener & spices to a pan and simmer over a low heat for 10-15 minutes.
2. In a separate bowl combine the flour, desiccated coconut, coconut oil & maple syrup stirring with a fork. It should resemble a crumble mixture. Adjust flour or coconut oil to achieve a crumbly texture.
3. Add the blackberries to the apples and transfer to an oven proof 10-12″ square dish. Spread the mixture out & place crumble mixture on top evenly.
4. Bake for 20 minutes until golden brown & bubbling. Serve with ice cream or cashew cream!

Kale, Avocado, Mango + Pumpkin Seed Salad – Vegan

DSC_6751I was never the kid who hated greens, there was no need to twist my arm or bribe me to eat them ‘cos I really liked them, a lot. I still do but these days I love drinking them too, something a younger me may have turned her nose up at!  I love every vegetable and fruit out there, there’s not one I don’t like! So I’m not choosy or picky in the slightest aside from the meat part, but just being a vegetarian I’m seen as a little fussy by friends and family! It’s a shame because there’s so much I do eat and I’d never turn my nose up at fresh, whole, natural foods. I need some vegetarians in my life! I was talking to Russ the other day about how I don’t know any other veggies (aside from him) which is weird because when travelling it felt like every second person I met didn’t eat meat. I have my theories but anyway I’m currently on a mission to find fellow vegetarians!KAMPS Salad!

Greens have got to be one of the cheapest vegetables in town and in my opinion the most delicious and versatile too, what a bonus. They make a great alternative to regular salad leaves especially if you massage them with an oil/citrus dressing. There’s so much variety too so I think I’ll try some collards in the next salad bowl. In the meantime I’ll maintain my love affair with Kale with this winning combination of flavours. This raw salad is so simple, fresh, clean and nourishing, it’s definitely a feel good recipe. It’s great as a quick snack and would be perfect with some wholegrain rice or quinoa for a more substantial meal. I dressed mine up to the nines with some cashew cream, just because I’m adding this to everything these days!Kale, lemon & sa

I’m eating this combo a lot at the moment, so much so I’ve named it KAMPS – kale, avocado, mango, pumpkin seeds!Ingredients- KAMPS

The sweet mango with the creamy avocado mixed into the lemon flavoured kale is something special. We all know Kale is the king of greens but avocados are the queen of fruits and truly shine in terms of their health benefits too. They’re excellent for heart health and are full of healthy plant based fats which actually lower cholesterol. Avocados are superb for regulating blood sugar levels and high in fibre too, making them one of the healthiest foods in town. Gosh, kale, avocado and pumpkin seeds in the same dish is pretty nutritionally impressive.

Did you eat your greens as a kid? Are you surrounded by lots of other vegetarians?Kamps & cashew cream

KAMPPS

(serves 2 as a side or 1 as a meal)

3 large handfuls kale
1 tablespoon olive oil
1 lemon, juiced
1/2 teaspoon salt
1 avocado, chopped into cubes
1 small mango, chopped into cubes
1/4 cup pumpkin seeds

Method:

1. Wash the kale leaves & massage them with the oil, lemon & salt. Set aside.
2. Prepare the mango & avocado. Transfer kale to serving bowls and dress with remaining ingredients.
3. Eat alone or dress up with quinoa, brown rice, rye bread & plenty of cashew cream!

Grain Free Coconut, Apple + Cinnamon Muffins – GF + Paleo

DSC_6649Panic over! I thought I’d run out of coconut flour but  I managed to scoop just enough out (just) to make these amazing muffins. Yes, they really are amazing because they’re grain free and low sugar but taste delicious! Of course I was too happy to make a muffin with all three of my favourite ingredients – obviously coconut flour was involved but so were my over lovers, cinnamon and apple. I just love these two together, what legends.A lot of eggs!

That’s exactly what I thought too: such a lot of eggs! The thing is coconut flour isn’t like those other grains, it sucks up any fluid put it’s way and these eggs help to bind the mixture which creates a moist yet low carb muffin. The apple and cinnamon just transport these to another level for me and the honey adds just the right sweetness. I’ve been eating them all week and they are goooood, just sweet enough, deliciously spiced with cinnamon, nicely light but still moist with apple and raisins.A lot of muffins!

What’s more is they’re wholesome, natural with endless selling points: grain free, low carb, high in medium chain fatty acids (they’re good fats and the ones the body doesn’t readily store but would rather use as energy), blood sugar regulating, fibre rich and a protein kick to boot. Are you’re sold yet? These didn’t last long because they’re the perfect snack and tick off all of the criteria from my snack wish list: easy to transport, delicious, healthy, low carb/high fat, contains at least one form of coconut, cinnamon friendly and a provider steady energy. Job done.A ray of sunshine!

These light and tasty treats are perfect with an afternoon cup of tea. They’re healthy enough to go with breakfast too, really they’re just screaming out ‘healthy snack’ for any time of the day!

What’s your ideal afternoon snack?Deliciously moist coconut muffin

Grain free coconut, apple + cinnamon muffins

(makes 10-12)

5 eggs
1 tablespoon cinnamon
1/2 teaspoon salt
1/2 cup coconut flour
1 teaspoon baking soda
1 apple, grated
1/4 cup nut milk
1/4 cup coconut oil
handful raisins
1 tablespoon honey

Method:

1. Preheat the oven to 200 ºC. In a mixing bowl, whisk (or blend) all the ingredients (apart from raisins) thoroughly ensuring a smooth batter.
2. Fold through the raisins & allow to stand for 5-10 minutes. Line a muffin tray with paper cases & spoon 1 tablespoon of the mixture into each case.
3. Bake for 15 minutes until the muffins are brown & not too soft to touch.
4. Leave to cool before removing & storing.

Apple & Blackberry Coconut Bake – GF & Paleo

Apple & blackberry coconut bakeYou don’t get anything for free these days, aside from a bowl of blackberries and this is just once a year and not for very long. There’s no such thing as a free lunch so when it comes to blackberry season I like to get involved! I was far too happy to see there’s several bushes along a pathway near our flat which have fruited early this year. The thing is there’s lots of foot traffic down this path and these poor blackberries have been picked on a lot. I’ve noticed certain foragers getting a little territorial with thriving bushes and if it’s close to home it’s theirs, ready for the pie dish. I should know, I use to frequent the same old bush in anticipation that nobody has touched my blackberries!Blackberry picking

Of course it’s always the easiest most accessible sections of the bush that are barren.  The parts that are out of reach and buried in bramble  are usually bursting with plump, dark purple, juicy, sweet, fizz on the tongue berries. These are the ones I go for, I like a challenge. Russ and I always joke that we should dress up in protective clothing in order to avoid the tangly stinging nettles and brambles intertwined with the blackberry bushes. Maybe we should mark out our territory with some tape or a few hazard cones….just kidding! I can avoid these scrapes and stings by going to the market instead but it’s way more fun to pick your own, eating a few along the way with purple stained fingers.

I remember blackberries being most fruitful at the end of the summer holidays and as kids me and the sister always frequented ‘our’ bush with the motivation of a homemade  pie or crumble for tea, the latter was by far my favourite. We were always smugly happy to be the first ones there, filling our tupperware to the brim!. My sister always used to get a lecture  (from me!) on picking protocol: ‘you can tell which berries are ripe and ready, they come off easily when given a slight pull, OK?’. Before returning home we scanned  for bushes close to ripening for our next visit. I still do this and have already made a mental note of the abundant close to ripe reddish fruit that I’ll be going back for next week. I think I love blackberry picking just as much as the eating! Im definitely feeling that forager/hunter gatherer vibe!!Apple & blackberry bake

I can’t be bothered with traditional apple pie though. It’s stodgy, heartburn inducing and is usually very high in sugar and since I’ve weened myself off the stuff I find most ‘sweet’ treats these days just a bit too sweet. Anyway, I decided it was high time I made an Apple Charlotte (well it is my name- Charlotte not Apple!) but then I realised I didn’t have enough bread and of course I have everything coconut  so I settled on an apple sponge bake type thing.  I loved apple spongey cake stuff as a kid so thought  a similar dish with a twist made sense. Apples are  easily one of my favourite fruits and I adore the blackberry combo for the flavour but also the colour the two create when stewed.  I had a crack at coconut sponge mix and I have to admit when I first put it together it looked a bit lumpy so I wore myself out beating it over and over. I stopped when I realised the specky lumps were desiccated coconut, doh. Anyway, I kept adding milk and water until the mixture had the consistency of  a classic sponge mix ready for spreading onto the apple and blackberry in a glass dish. Of course, it doesn’t need to be glass but the colours of the fruit are amazing and it’s nice to see. I ended up baking this for 40 minutes and mid way through was a tad dubious about it working out but by the end the sponge had indeed set with a springy touch. After a little cooling (I could only manage 10 minutes due coconut aroma induced hunger!) I cut a slice and was quite smug when it slipped out beautifully. A dollop of greek yoghurt and a fork later I ate this on the patio steps in my own apple, blackberry, coconut heaven. Super excited about taste testing on Russ later.  Sometimes you need to check you’re not delusional in thinking your baking is utterly delicious when in fact it isn’t all that good!Eating bake

Of course this is good for you. Check out the ingredients list, it’s also low in carbs and sugar making it a much better choice than standard apple sponge/pies. This beats any apple dessert I’ve had before and I’ll be making it again soon, perhaps with pear and blueberry next time.

The only downside to this whole apple and blackberry episode is my ceramic pan is now purple inside, any suggestions?finished bake

Apple, blackberry & coconut bake

(serves 4)

2 cups apples
1 1/2 cups blackberries
2 tablespoons stevia
cinnamon
1/2 cup coconut flour
1/4 cup dessicated coconut
1 teaspoon baking powder
1/2 teaspoon salt
vanilla pod, deseeded
2 tablespoons coconut oil
1 egg
1 cup coconut milk
1 cup of water

Method:

1. Pre -heat oven to 180 ºC. Simmer apples, blackberries, cinnamon & 1 tablespoon of the stevia in a pan with 2 tablespoons of water until softened – about 10 minutes. Add more water if the fruit begins to dry out.
2. Beat the remaining ingredients to form a sponge like batter, adding the water carefully to prevent an overly thin the mixture.
3. Transfer fruit to a glass baking dish. Spread the coconut batter over the top ensuring an even spread. Bake for 40 minutes until firm to the touch with a slight spring.

Note: Coconut is very absorbent & some brands differ. As such, take care when adding the milk & liquid as you may need slightly less or more according to the coconut flour brand.

Easy 3-Minute Coconut Flour & Chocolate Mug Cake – GF & Paleo

Oh my goodness, I can’t believe how late I’ve arrived to the mug cake party. First, coconut flour and now mug cakes. My quality of life has improved immeasurably with these two things!

Chocolate & coconut mug cake

Seriously, how long has this mug cake malarkey been around? It’s amazing, I mean literally in from work and I can have cake in 3 minutes. I do like a piece of cake and I’m fond of a pretty mug too, especially a good old fashioned english bone china one! To think that I can eat cake from my favourite tea cup, well this is a complete revelation to me and the ultimate comfort food. Chocolate coco mug cake & PB

This isn’t any old cake either, this is a healthy, low carb, low GI, protein and fibre rich cake in a mug. If you’re following a low carb or paleo diet this is a perfectly acceptable treat due to the low carbs/grain content. For me, I just like to try new things and a low carb sweet treat is the ideal way to balance my love of bread and other grains. What really put the icing on my cake is it’s absolutely delicious, turning out chocolatey, nutty, moist and rich. Second time round, I added a little extra milk and a few chocolate chips which definitely gave it the winning edge. Also, on my second shot I used Russ’ coffee cup so maybe this is the lucky mug!Chocolate & coconut mug cake

Definitely extra taste points when smeared with peanut butter but I really think that next time a simple chocolate sauce may be in order. In fact, ice cream, cashew cream, extra syrup, banana, nuts or just milk would easily make friends with this mug cake. This is up there as one of my new favourite snacks.Mug cake & vanilla pod

Can you tell how I’m oh so happy to finally be part of the mug cake circle? There’s endless scope for creativity too, I’m already planning a ginger syrup variety. This chocolate coconut version was good though, really good. The only shame was I had to share it with Russ, but now he’s now fully briefed on the mug cake protocol he’s happy to make his own next time. I don’t mind sharing this once.

Have you had a mug cake before? What’s your latest exciting food discovery?Chocolate & coconut mug cake

Coconut flour & chocolate mug cake

1 tablespoon coconut flour
1 tablespoon cocoa
1/4 teaspoon baking soda
pinch of salt
1 egg (or vegan egg replacement)
1 tablespoon honey
1/2 vanilla pod, seeds removed or 1/2 teaspoon of vanilla essence
3 tablespoons coconut / almond milk
sprinkle of chocolate chips (optional)

Method:

  1. Place the dry ingredients to a microwave proof mug & combine well.
  2. Add the wet ingredients taking care to incorporate fully for a smooth mixture.
  3. Microwave on full power for 1 1/2 minutes. Take out & enjoy from the mug or empty into a bowl & start a mug cake party of your own.
  4. Nuts, peanut butter, ice cream, cashew cream all welcome.
    😉

 

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