Sunday, March 31, 2013

Sugar Free Banana Choc Muffins

Low Fructose / Gluten Free

Makes 12 large muffins

1 1/4 cup of rice malt syrup
3/4 cup of vegetable or canola oil
3 large eggs
pinch of salt
3/4 tsp bi carb soda 

1/4 cup organic raw cacao powder
2 cups gluten free self raising flour
2 large ripe bananas, mashed*
1/2 cup of chopped walnuts

1 tsp nutmeg **
1 tsp cinnamon **

Optional Cream Cheese Cacao Frosting
Dextrose or Glucose powder
250gm cream cheese
50g unsalted butter (soft)

1/4 cup of organic raw cacao powder

Pre heat oven to 180 degrees
Mix rice malt syrup & oil with whisk
Add 1 egg @ a time, whisking until mixed
Add banana, walnuts, nutmeg, cinnamon, salt, bi carb soda & flour mixing until all combined
Spoon batter into greased muffin tray & bake for 20-25 min
Test middle with skewer to ensure cooked & let cool.

In bowl add cream cheese and soft butter (soften in microwave for 20 seconds if required) & mix together
Add small amounts of glucose/dextrose powder until you get the sweetness/texture you like, then add the cacao powder gradually until all mixed through 

Spread onto muffins once they have cooled and refrigerate until serving


*bananas contain fructose but they also contain an equal amount of glucose which acts as a carrier of the fructose through the system so it doesn't sit unabsorbed in the intestine. Bananas are ok to eat if you suffer from fructose malabsorption for this reason but no more than one banana per meal/sitting is recommended so therefor do not consume more than 1 muffin per sitting. 
** Some spices, such as cinnamon, are high in fructose. Nutmeg is quite low, 2.25g per 100g. We have included cinnamon in this recipe as the amount per individual muffin is so low it should be readily absorbed, but please leave out the cinnamon if you are sensitive to spices.

With optional cream cheese cacao delicious :)

Raw Cacao Cheesecake Pots

Gluten / Low Fructose 

A fantastic sugar free dessert that is really simple to make. This recipe is slightly bitter due to the cacao powder, so if you prefer more sweetness just increase the amount of glucose powder.

Serves 4
250gm low fat cream cheese (softened to room temp)
2 tbspn vanilla extract
1/2 tspn cinnamon powder
2 tbspn glucose powder
1/2 cup coconut cream*
1/2 cup organic raw cacao powder
1 tbspn chia seeds
Fresh mint leaves

Blend all ingredients together in a food processor.
Spoon into small bowls (we've used little chinese tea cups) and refrigerate for at least 1 hour before serving.
Serve with fresh mint

*Coconut cream does contain fructose but 1 serve will contain 1/4 of 1/2 a cup which should be well within most people's tolerance levels. This ingredient can be left out if required or replaced with cooking cream.

Tuesday, March 26, 2013

Lime & Paprika Chicken Pieces


Gluten / Low Fructose

This simple recipe is so tasty, great for a bbq or a light meal with salad
Serves 6
4 chicken breasts
1 tspn coconut oil
5 tspns sweet paprika
1 tspn cayenne pepper
1 tspn dried chilli flakes
2 tspn sea salt
1 tspn all spice
1 tspn corriander powder
1 tspn black pepper
2 tspn tomato paste (sugar free)*
3 tspns olive oil
Finely grated zest from 2 limes
Juice from 1 lime
Cut chicken breasts into large strips
Mix all ingredients (except coconut oil) to make marinade and marinade chicken pieces for 2-3 hours
Heat coconut oil in fry pan (or on bbq)
Cook each piece for 4 minutes each side or until cooked right through.
*Don't include the paste if you are sensitive to tomatoes as this ingredient does contain fructose - test your levels first.

Tuesday, March 5, 2013

Lemon Lime Sugar Free Ice Cream

Low Fructose / Gluten & Lactose Free

We have replaced the sugar with rice malt syrup in this delicious Sue Shepherd recipe (if you are not cooking for fructose intolerant, perhaps even honey could be great as well) - it's actually really simple to make and is a lovely refreshing dessert...

Serves 6

4 tbspn rice malt syrup
finely grated zest from 1 lemon
juice from 1/2 lemon
finely grated zest from 1 lime
juice from 1/2 lime
5 egg yolks
250ml thickened lactose free cream, lightly beaten

Beat the egg yolks with electric beater for about 7 minutes until the mixture is thick, pale and creamy and has nearly doubled in size. Set aside.
Combine rice malt syrup, lemon and lime zest and juice in a small saucepan over low heat and stir for a minute. Increase heat to medium to high and simmer for approx 7 minutes, the mixture will go frothy and reduce a bit. Be careful not to burn and continue to stir.
Pour the hot mixture into the beaten yolks and beat together for a further 10 minutes.
Mix in the lightly beaten cream and also another squeeze of lemon and lime juice if you want a bit of extra zest.
Pour into a small rectangular metal dish (we used a square 1 litre dish), cover with cling wrap and freeze over night.
We recommend those with fructose malabsorption enjoy in small quantities.
Enjoy! x

Sunday, March 3, 2013

Burnt butter & sage green beans

Low Fructose / Gluten Free

This dish is so simple to make and tastes great. The perfect side to any meal.

700gms green beans (tails chopped off)
1/2 cup almond slices, roughly crushed
12 fresh sage leaves
2 tbspn butter
1 garlic clove, cut in half (this is removed before serving)
Pinch of sea salt & pepper to taste

Bring a saucepan of water to the boil and add the beans
After 2 minutes, remove and pour into a strainer over the sink, rinse with cold water and set aside
In a fry pan over medium to high heat, melt the butter. Add sage leaves, crushed almonds and garlic.
Stir regularly until butter starts to froth, the alomds start to brown and the sage leaves crisp a little.
This should take 1-2 minutes
Remove from heat, add the salt, pepper and beans and mix all ingredients thoroughly.  
Serve immediately (don't forget to remove the garlic pieces if you are fructose intolerant)

Orange Almond Balls

Gluten & Fructose Free

Makes 8
1 cup of almond meal
Finely grated zest from 2 oranges
6 tbsp coconut oil
1/4 cup chia seeds
2 tbsp rice malt syrup
1 tspn pure vanilla extract
3 tspn raw cacao powder
Handful of dry roasted almonds, crushed with mortar/pestle

Combine all ingredients in a food processor and puree into a doughy mixture
Roll into small balls (you'll notice excess oil on your hands, this is normal and makes it easier to roll)
Roll balls in the crushed almonds and coat thoroughly
Refrigerate before serving