Low Sugar Cupcakes for Kids!

So my little bean is turning one! I want to her to celebrate with her baby-friends, of course. But as my day job is Primary School Teaching I have seen first hand what too much sugar does to kids...(and I learned this the hard way from giving my 9 month old one 'milk-chocolate' Easter Egg at Easter... just one!)
So I thought I'd seek out a recipe that minimises the sugar... hopefully it will be good for years to come!  

INGREDIENTS  
Makes approx 30 mini cupcakes

3 really ripe large bananas (the blacker, the better!)
1 teaspoon cinnamon
1 lightly beaten egg
1 teaspoon of baking powder
1 cup wholemeal self raising flour 
1/2 cup desiccated coconut
1/3 cup melted butter 
Splash of milk (to help create a consistent cake batter) 

Date Glaze

6 large medjool dates, pitted
6 tablespoons boiling water
4 tablespoons melted butter or coconut oil
1/2 teaspoon vanilla extract

METHOD

• Mash up bananas
• Add the cinnamon & beaten egg
• Sift in the dry ingredients
• Add the melted butter
• Mix together until all combined - if you feel you need a slightly 'runnier' cake batter, I suggest adding a few splashes of milk at this step.
• Place into muffin tin or patty cakes and then place in an oven at 180 degrees (or about 170 for fan forced) for about 15-20 minutes. 

For Glaze: 

• Add the dates and boiling water to a small bowl Let soak for about 15 minutes. 
• Then pour mixture into a container that you can whiz mixture with a hand held blender / mini food processor. 
• Add the remaining ingredients. Blend on high until ultra-smooth and creamy. This only took me 20-40sec.
• Spread the glaze onto the warm cupcakes using a pastry brush, sprinkle with coconut. Add a decoration if you like - I buy mine (yes they have sugar, but they are tiny and if your diet is strict you can remove it easily before eating) from Patrick's Sugar Box on eBay.  

I really like this recipe as it is quick and requires no beating - so no need for a Kitchenaid or 20min standing there with a handheld beater :)
Overall I find that the cakes rise well and turn a pleasing brown colour - the date glaze helps to get things looking really golden, and give it a slight toffee-buttery taste. The cupcakes have a muffin-y texture and would probably benefit from cooking with unsalted butter (or even coconut oil!).
If you become hooked on making them sweeter I'd suggest to add some date paste or rice malt syrup to the cake batter - I'm yet to do this but I am going to keep trying this recipe with a few tweaks and will update as I go along.

I adapted the cake recipe from one I found on the Sweet Poison Forum
The original Date Glaze recipe can be found here.

No Sugar, High Protein Lemon and Blueberry Cake Slice

After I had my little one my Mother-In-Law made me this Blueberry and Yoghurt Loaf by Donna Hay, and I was obsessed with it!
Here is my adaptation of the recipe to make it more healthful for me - I have to say this smells gorgeous while it is baking. It also forms a lovely glossy crust once cooked and the greek yoghurt give the texture a softness, I'd say it is my most successful sugar-free baked treat to date!

INGREDIENTS
1.5 Cups of Protein Pancake Mix
2 punnets blueberries
1/2 cup sultanas
handful of craisins (Optional, I just had some in the pantry so thought I would try)
1/2 cup chopped dates
3/4 cup flaked almonds
1 cup shredded coconut
1 cup hazlenut meal (or just whiz hazlenuts using a handheld food processor)
4 eggs
1 tbsp coconut oil
1 cup greek yoghurt
3/4 cup milk (or substitute of your choice)
1 tablespoon of lemon rind
2 tablespoons of lemon juice
1 tsp vanilla

METHOD
- Preheat oven to 160 degrees
- Line a lamington tin with greaseproof paper
- Mix all dry ingredients in a bowl
- In a seperate bowl, whisk together eggs, coconut oil, yoghurt, milk, vanilla and lemon juice
- Combine all ingredients together in one bowl
- Pour mixture into lined lamington tin
- Bake at 160 degrees for 20min, then turn oven up to 180 degrees, bake for a further 35min
- Allow to cool in tin resting on a wire rack, once cool cut into squares and enjoy!

These also benefit from 20sec of warming up in the microwave if eaten after baking day.
Fine for freezing, too - again, just warm up in microwave and munch away!

No Sugar, High Protein Carrot Cake

After success last week making some Apple Cinnamon Brekkie Bars using Protein Pancake Mix I used my imagination and made this carrot cake! It is awesome if I do say so myself... it is filling and fragrant, and without any added sugar!

INGREDIENTS

• 1.5 cups Protein Pancake Mix
• 3 medium Carrots, grated
• 1 cup Sultanas
• 1/2 cup chopped Dates
• 3/4 cup Walnuts, chopped
• 1/2 cup Pepitas
• 1 cup Almond Meal
• 4 Eggs
• 1tbsp Olive Oil (or oil of your choice)
• 1 1/4 cups Milk (I use full cream organic milk, but you can substitute with the milk of your choice)
• 1 cup Shredded Coconut
• 1/2 cup Kapai Puku Seed of Life
• 2 tsp Mixed Spice
• 1 tsp Cinnamon

METHOD

1. Preheat the oven to 175 degrees celsius.
2. In a large bowl, combine all ingredients. Using your (clean) hands, combine everything together.
3. Pour and spread the mixture into a slice tin lined with baking paper.
4. Bake for 40 minutes or until golden brown on top - it may need longer, depending on how firmly it sets near the middle of the pan.
5. Remove from oven and allow to cool before slicing.
6. Enjoy!

I cut up the slab and store it in the fridge and freezer, warming it up in the microwave before eating (say, 30-40sec) makes it truly delicious!

You could also bake in a muffin tin or in patty cases (for less time, but I am yet to test) so they can be eaten on the run!

Apple & Cinnamon Brekkie Bars

 I'm a big fan of Protein Bread, and have a packet of their pancake mix in my cupboard. I'm so excited that this pancake mix is so versatile! I just ate a delicious slice of their Apple & Cinnamon Brekkie Bar for breakfast, such a nice change from porridge or low carb toast! Find the recipe here.

I like my measurements in cups, so here is a converted recipe:

INGREDIENTS

• 1.5 cups Protein Pancake Mix
• 3 x Apples, cubed (I use Granny Smith)
• 1 cup Sultanas
• 3/4 cup Almonds, chopped
• 3/4 cup Pepitas
• 1 cup Almond Meal
• 4 Eggs
• 1Tbsp Coconut Oil/Butter
• 1 1/4 cups Coconut Milk
• 1 1/4 cups Desicated Coconut
• 1tsp Cinnamon

METHOD

1. Preheat the oven to 175 degrees celsius.
2. In a large bowl, combine all ingredients. Using your (clean) hands, combined everything together.
3. Place the mixture into a slice tin and press down firmly.
4. Bake for 30 minutes or until golden brown on top.
5. Remove from oven and allow to cool before slicing.
6. Enjoy!

I'm really looking forward to playing around with recipe too, substituting different types of fruit, cocoa, and even my favourite peanut butter! 

Stewed Apple and Raspberries

It seems at the moment I am trying out a new 'stewed fruit' every week! It's great to have on hand to add to porridge, yoghurt, or to eat for dessert with a lite custard. I think this is my favourite combination so far, it's just so tempting to keep adding different things to the mix but I believe it's important that the fruit does the work as far as flavour is concerned.

INGREDIENTS
4 large cooking apples (granny smith, fuji) peeled and chopped
1 cup frozen or fresh raspberries
1 tablespoon of honey
squeeze of lemon juice
1 stick of cinnamon

METHOD
1. In a medium saucepan, put the apples with the lemon juice (add perhaps 1 Tbs of water as well), add and cinnamon stick. Cook over medium heat for around 10 min.

2. Add the raspberries and honey and stir, simmer 5-10min.

3. Set aside to cool down.

Adapted from:
http://rhid-baked.blogspot.com/2008/02/apple-and-raspberry-pies.html

Stewed apple

It's that time of year, well for me anyway, where I feel all my food should be warm. So the cereal has taken a back seat for now, and I am enjoying weight watchers porridge some mornings.

The perfect accompaniment to this is some stewed fruit, which I really enjoy making weekly and keeping in the fridge - it's there to dive into at any time.

There are lots of unhealthy recipes out there for stewing apples (lots of sugar!), but I think I have found a good one:

INGREDIENTS
4 large apples, peeled, cored, chopped
1 Tbsp honey
1 tsp ground cinnamon
1 tsp ground ginger (or minced ginger if you have it)
1 tsp ground allspice
1 tsp good vanilla extract or seeds from 1/2 a vanilla pod

METHOD
Place all of the ingredients in a medium sized saucepan over medium-high heat. Stir to combine, cover and cook for 15-20 minutes or till apples are as soft as you like them.

I really like these serving ideas I found at a website called 'Venus Envy Training' as well:

- sprinkle 2 tbsp low fat granola on top
- drizzle 1/2 container low fat, fruit-juice sweetened vanilla yogurt over top
- serve warm on top of low fat vanilla frozen yogurt or soy ice cream
- add some chopped onion and curry powder and nix the honey for a delicious chutney-like chicken topping

I'll be making this recipe with variations weekly, this recipe really is so easy, it's something you can adapt to your own taste and ingredients. Enjoy!

Healthy mini meals for all-day energy!

I was visiting one of my favourite fashion/lifestyle blogs today called frolic when I noticed a story on making 'Banana, berry & yoghurt popsicles.' Even though it's Winter here in Sydney I have been craving icy treats, probably because Mark often munches away on yummy things after I go to bed and I'd love to join him, filling up my belly before I go to sleep!

When I clicked on a link to the yoghurt popsicles a great article came up called 'Healthy Mini Meals for all-day energy!'

There is alot of good stuff here, it leans more towards Summer-type food and some recipes may be a little carb heavy (although low in gi, high in fibre), but I just love the ideas and photography.

Here are some of my favourites (you can click on the photos to go straight to the recipe):

Banana, berry & yoghurt popsicles

Mustard chicken with apple

Split-pea crisps

Pear and almond

Chickpea dip

Spiced nuts and seeds

I know I'll be trying these recipes out, particularly once I get over my current soup, casserole and curry obsession! Will be great for lunches at work... now just to get my hands on a popsicle mold...

Skinny Cow

When I went on a shopping tour with Joe he told me about Skinny Cow as we walked past the ice cream cabinet. Now, I am a huge fan of brands like Ben & Jerrys and Haagen Daaz so I am a difficult ice cream eater to please.

A few weeks ago I finally caved in and bought a four pack of 'sundae cups.' Since then I have worked my way through a few of the flavours and I have to say they do a pretty good job of making the ice cream taste light, sweet and authentic! (Although sometimes you do get that 'fake sugar' aftertaste for a while, a shame.)

My favourite flavour so far is the Vanilla Chocolate Sundae. I only have a limited range available because of the small Woolworths near my place in Potts Point, but it's good to have it standing by in my freezer for moments of weakness. I also like igloo zoo, but I'll talk about that another day.

My only disappointment is they don't have nutritional info on their website! Guess I'll just have to buy another pack...

You can learn more about Skinny Cow here:
https://www.theskinnycow.com.au/products/

Barambah Organics

Up until recently I was a huge fan of Jalna Yoghurt, but then I discovered Barambah Organics. This is the creamiest-tasting yoghurt and very low in carbs. When I first ate it tasted so good I did not realise I had picked up the low fat version by mistake!

You can visit Barambah Organics as http://www.barambahorganics.com.au/

Seriously recommended, especially with a small handful of chopped fruit or nuts, and it's great to switch between flavours because the numbers are good!

500g is about $7.50 at my local deli, but I've seen it for $6.95 up the street at Harris Farm, this quantity normally lasts me a week.

Barambah Organics Low Fat Natural Yoghurt (50g serving)
Carbs: 2.4
Protein: 2.95g
Fat: 0.1g

Stewed Rhubarb and Custard

I have never cooked rhubarb until recently, never. I remember my mother cooking it when I was small and I wondered what the fuss was about, I never really bothered with it. This recipe is not fantastic if you are watching your weight, but I figure it sure as hell beats reaching for the chocolate cake or pastry, like I once would have done! Furthermore, I have made this with wild honey, courtesy of my friend Jesse and Amanda's backyard beehive in Islington, Newcastle. It IS delicious!


INGREDIENTS
1 x bunch of rhubarb, sliced into 3-5cm pieces (a bunch is approx 5 sticks)
1/2 cup water
1/4 cup wild honey
1 tsp vanilla
3 x cardamom pods
1 x tsp grated lemon rind

METHOD
1. Place rhubarb, water, honey, vanilla and cardamom in saucepan.
2. Mix well and bring to boil, then reduce heat and simmer for 20min.
3. Take off heat and remove cardamom pods and stir through lemon rind.
4. You can add some extra honey if you like at this point, depending on how sweet or tart you like the rhubarb to taste.
5. Serve with lite custard or low fat organic yoghurt. Yummy!

NUMBERS (Approx)
Stewed Rhubarb with honey (70g Serving)
Carbs: 10.8g
Protein: 0.8g
Fat: 0.1g
Fibre: 1.7g

Dairy Farmers Lite Pouring Custard (100g serving)
Carbs: 13.8
Protein: 3g
Fat: 0.9g

Barambah Organics Low Fat Natural Yoghurt (50g serving)
Carbs: 2.4
Protein: 2.95g
Fat: 0.1g

Obviously, the yoghurt is the go but sometimes you just gotta have custard!