Author Archives: Dr Nancy P

Chocolate banana bread! Omg!

Posted on by
2

So I have had some very ripe bananas hanging about in my kitchen for the past few days and decided I just had to do something with them… and it just had to be banana bread! But… I was in need of a chocolate fix….. and boy, is this a good chocolate fix!

I used my original non-dairy banana bread recipe with just a couple of additions:

2 cups wholemeal spelt flour
1/4 cup raw cacao powder
couple of handfuls of chopped non-dairy dark chocolate of your choice
1 cup coconut palm (or any unrefined) sugar
1/4 cup and 2 tbsps almond oil or olive oil
3 ripe bananas, mashed
1/4 cup soya milk mixed with 1 tsp apple cider vinegar
1/2 tsp baking soda
1 tsp vanilla extract
1 tsp cinnamon
1/4 tsp allspice
1/2 tsp himalayan rock salt

Preheat oven to 350 F / 175 C. Line and grease a small loaf tin (approximately 8 inches x 4 inches) or 6 mini loaf tins.

Mix the flour, baking soda, raw cacao, cinnamon, allspice and salt together in a large bowl. In a separate bowl mix the oil and sugar together until well combined. Add the mashed bananas and the soya milk (to which vinegar has been added) and the vanilla extract. Add this mix to the flour mixture and stir well. Finally stir in the chopped chocolate. Pour into the loaf tin and place in the oven for an hour, or until a skewer inserted in the middle comes out clean. Once cooked remove from the oven and allow to cool in the tin for 5 mins then transfer to a wire rack to cool. And then eat…. quickly.. while it’s still warm and the chocolate is still melted! yum!!

 

 

Agave vs Sweet Freedom

Posted on by
Reply

This was originally published on Pureformfitness.co.uk but I thought it was time to re-post it here. You’ll notice in a lot of my recipes I give the option of either Agave or Sweet freedom for a liquid sweetner (if you’re avoiding honey). I’ve actually ended up mostly using sweet freedom myself and this is why:

For the past few years, agave syrup, also known as agave nectar, has been one of the most popular natural sweeteners, widely used amongst the health conscious as an alternative to sugar. Despite being a fructose (generally seen as being not much healthier than sugar, perhaps even less healthy than sugar), agave was seen as the exception to the rule where fructose is concerned, because it has a lowish GI (of around 40).

Agave plant

However, agave can have an extremely high fructose content  (between 60 – 95%) and it’s not always possible to tell from the packaging what the percentage in the syrup you’re buying is.  The extremely high percentage of fructose (higher than that of high-fructose corn syrup) can be deleterious and can trigger fructose malabsorption, metabolic syndrome, hypertriglyceridemia, decreased glucose tolerance, hyperinsulinemia, and accelerated uric acid formation if eaten in large amounts. Basically long term consumption of large amounts could lead to the development of diabetes (though of course this goes for unrefined white sugar, maple syrup, corn syrup (which is a common sweetner in soft drinks) etc).

There’s also some controversy over the production of agave syrup, which suggest the provenance, quality and raw status of much agave syrup produced is difficult to guarantee.

So what is the alternative? Well one possible alternative is Sweet Freedom – a syrup with a very similar taste to agave (the mild version anyway) which is made from carob, apples and grapes. It has a 23% fructose content and a GI of around 35. It’s not raw, if you’re concerned about eating a high raw food diet, but otherwise it’s not too bad.

So looking Looking at the health / nutritional side of things, then Sweet Freedom
get’s the win, as it’s lower GI than agave, honey and sugar, plus has lower fructose levels than agave and honey. It’s not something you want to be using tonnes of (no sweetner is) but it could be a better option health-wise. The fact that the producers of Sweet Freedom are a small UK-based company is also a good thing.

Ultimately it’s up to you. I will continue to do some research – I am always open to new information and ideas and if anything comes up I’ll let you know. Do comment here if you have any views on this – it would be interesting to see what people think.

Date syrup is another popular sweetner but I’m yet to find out the fructose content of that… if anyone knows do let me know! 🙂

 

 

Heaven in a tub! CoYo coconut yoghurt review

Posted on by
4

I am so so excited! I’ve been waiting to publish this post for a while now. I’ve mentioned this yoghurt a couple of times before so this review should come as no surprise! I first discovered this wonderful product in my local health food store but the fantastic news is that they’re now being sold through Ocado so everyone can get their paws on it! Wooohoo! 🙂

The wonderful people over at CO YO sent me some samples to review. I was sent the Natural, Raw Chocolate flavour, and the Mango one (in a rather nifty little cool bag – thank you! 🙂 ). There is also a mixed berry flavour and a pineapple one (which I’ve tried separately so I’ll give an overview of all of them!).

Firstly the thing I love most about these yoghurts, aside from the fact that they are dairy free, is that they are also totally free from added sugar. They do contain xylitol which is a low GI naturally derived sweetner though, but it’s low calorie and natural so I’m ok with that. They’re also gluten free (they contain tapioca starch but nothing else), nut free and soya free. To top it off they’re also probiotic, so all in all they’re just a little pot of amazingness!

My favourite comfort dessert of stewed apple, berries and toasted nuts and coconut with some natural CO YO! Yum!

All the flavours, apart from the raw chocolate one, are essentially the natural coconut yoghurt with a layer of fruit at the bottom (or not in the case of the natural one). The yoghurt itself is just so good – it’s rich, thick and creamy but still retains that yoghurty tang you’d expect from any natural yoghurt. They obviously have a coconuty taste about them but it’s not at all over-powering. The natural one is perfect on it’s own, or with nuts and seeds for brekkie, or in place of cream or ice cream with dessert. It works really well with my salty spicy pumpkin seed recipe I posted for hallowe’en too 🙂

The fruit flavours are all lovely. I think my favourite is probably the mixed berry but they’re all good. The layer of fruit is just about right – not too much, not too little. The fruit tastes lovely and natural, without that fake flavour you sometimes get in layered yoghurt products. Stir it in to the yoghurt for a yummy full flavoured treat 🙂 Again this is great as a snack or with your breakfast. I particularly like the mixed berry one sprinkled with some roasted hazelnuts as a dessert (or mid afternoon snack!).

The raw chocolate one is joint favourite with the mixed berry. This is simply divine. It tastes like an indulgent chocolate mousse and really hits the spot if you’re having a chocolate craving.

Look at that chocolately goodness! 🙂

These yoghurts are full fat, but there is increasing evidence that the fats in coconut products are “good” fats not bad so consuming more coconut-based products could actually bring you health benefits. In fact coconut is rich in medium-chain fatty acids which are processed by the body differently to other saturated fats and there is evidence that they help with maintaining weight without raising cholesterol. So if you’re worried that these yoghurts might be high in fat, then I really wouldn’t worry too much. We need fats in our diet, fat isn’t always a bad thing, and if you’re going to consume fat then this is a very good way to do it! The product is all natural and also delicious!

They cost a couple of pounds for a small 125g tub (they’re also available in 250g and 400g tubs for most flavours) but they are totally worth the price and you definitely get what you pay for, and in this case it’s heaven in a tub! 🙂

Mini kiwi loaves!

Posted on by
Reply

I had a few kiwi’s left in the fruit bowl, half an hour to spare and a very dear friend who needed to try these so I thought I’d make some more kiwi loaf

20121115-203521.jpg

The best things come in small packages so I decided to make mini versions this time 🙂 yum yum!

20121115-203621.jpg

SlimKicker – a new fun tool to track diet and exercise :)

Posted on by
Reply

Ok so this isn’t a baking post I’m afraid (as you will see shortly!). I didn’t manage to get in the kitchen at all this weekend – last week was manic, the weekend was jam-packed and this week is even worse, so much to my dislike I couldn’t whip up any yummy treats this time. Instead I thought I’d take the opportunity to tell you about a pretty cool site I found out about recently.

I lost a fair amount of weight a couple of years ago and one of the big things that helped me to do that was using an online tracker site (myfitnesspal was the one I used) to track what I was eating and how much I was exercising. I found it really useful to keep me on track. Recently I found out about a new site called SlimKicker and it looks awesome.

You can record what your eating (including those lovely healthy bakes 😉 ), and by tracking your exercise and logging “healthy” calories you can earn points. You also earn points by completing food related challenges (e.g. giving something up for a week etc). You can also take part in fitness challenges with other members as well. Now this is the bit that appeals to me – I love a challenge and I need things like that to keep me motivated so I’m keen to give that a try 🙂

There are also prizes to be won and you can upload your own images of your goal or the reward you will give yourself for reaching a certain target so you have something to aim for. You can link up with friends and other users as well so you have some support.

I think this site could be a lot of fun and really useful so I’m looking forward to trying it out. Have any of you used it before?

I’ll let you know how I get on…watch this space! 🙂

 

 

Kiwi loaf – dairy and gluten free and helps you sleep!

Posted on by
1

It’s been a busy couple of months since I got back from my trip to Indonesia and in that time as well as having loads on at work, we’ve had our kitchen re-done and a load of building work at home. As a result, not only have I not been able to do any baking, but I’ve found living in a building site has been impacting on my sleep! So I did some research and discovered that there’s pretty good evidence that kiwi’s (the fruit!) can help improve the quality and quantity of sleep you get (you can read my article about it here). That got me thinking about creative things to do with kiwi’s other than fruit salads! Lots of the research also suggests that a carb-based snack will also aid restful sleep so I thought I’d try combining the two. I stumbled across a recipe for kiwi bread some time ago so now that the kitchen is finally finished I decided to adapt it and give it a go. I wasn’t sure exactly how it would turn out but it’s actually really good and rather like banana bread. It’s not too sweet but you get lovely flavours from the spices which really complement the slightly tangy kiwi flavour – delish, especially warm!

1/4 cup Agave nectar or sweet freedom (or you could use honey or any liquid sweetner)

1/3 cup Almond oil (or other neutral oil)

1 tbsp Ground flaxseed (linseed) in 3 tbsp warm water (or you could use 1 egg)

1 and 1/2 cups gluten-free flour

1 cup kiwi pulp (approx 4 kiwi’s)

1/2 cup chopped nuts (I used hazelnuts and almonds as it’s what I had in the cupboard!)

1 cup Raisins

1 tsp Cinnamon

1/4 tbsp Ground cloves

1/4 tsp Himlayan Rock Salt

1 tsp Baking powder

Preheat the oven to 180 degrees CPut the ground flaxseed in the warm water and allow to thicken, then beat with the agave and oil until well mixed. Sieve in the flour, baking powder, salt and spices and combine. Then add the kiwi, raisins and nuts stirring gently. Transfer to a greased loaf tin and place in the oven for 40 – 45 minutes. Remove from the oven and allow to cool a bit before slicing (or it will crumble – as I discovered as I just couldn’t wait! 🙂 ). Enjoy slightly warm in the evening (or at any time of day to be honest!). Sweet dreams! 🙂

Salt and Spice and all things nice! The smallest pumpkin in the world and a yummy pumpkin seed snack!

Posted on by
3

Well, when I asked for a small pumpkin I wasn’t expecting something quite as small as this….

But anyone who knows me knows I love a challenge so not to be thwarted I decided I’d do my best with this little munchkin of a pumpkin and lo and behold look what I managed to create! Scary eh?

So there wasn’t much meat in this little pumpkin so rather than create the pumpkin-based hallowe’en cake I had planned I decided instead to do something funky with the seeds. It’s a sweet salty treat which sounds odd but combines some wonderful autumn flavours. I adapted it from the SNOG healthy treats book.

Salty and Spicey Sweet potato, raisin, pumpkin seed yumminess!

So I started off by creating some salted roasted seeds. Take your pumpkin seeds, remove all the stringy bits of pumpkin flesh and put in a pan. For every half cup of pumpkin seeds add 2 cups of water and 1 tablespoon of salt. Bring to the boil and then simmer for 10 minutes. Drain and allow to cool slightly.

Then spread them out in one layer on a baking tray and place in an oven at 200 degrees C for anything from 5 – 15 minutes. Just keep checking them as it will depend how big the seeds are. Mine took around 8 minutes 🙂

These are yummy as they are or you can hull (de-husk) them if you really want to (I couldn’t be bothered!). Eat them just like this or use them in the next bit of the recipe.

Take 1 sweet potato and cut it into 1cm cubes. Spread on a baking tray with 2 – 3 tablespoons of the salted roasted pumpkin seeds. Add a handful of raisins and then sprinkle with 1 tablespoon of coconut palm sugar and 1/2 teaspoon of cinnamon. Finally drizzle over some coconut oil (approx 2 tablespoons) and place in the oven at 190 degrees C for about 20 – 25 minutes until the sweet potato is cooked through and the sugar is caramelised. Stir occasionally.

Remove from the oven and allow to cool. Then enjoy on it’s own or spoon it over some natural yoghurt (or ice cream!). It sounds odd but trust me – the sweetness of the sweet potato and raisins go really well with the salty roasted seeds and the cinnamon adds a lovely autumnal twist! Divine and healthy too! 🙂

Happy Hallowe’en!

Chocolate hazelnut Biscotti – Dairy Free, Gluten Free and yet more chocolate!

Posted on by
Reply

As the end of chocolate week draws near I thought I’d finish with this little recipe which is another I’ve had for a while and not got round to posting. These do require double baking but it’s less of a faff than you think – honest! and it’s very much worth it!  I guarantee you won’t be able to tell these apart from “normal” (gluten filled, dairy filled) chocolate biscotti and they’re perfect with a cup of coffee over the weekend 🙂

I hope you enjoy it and do let me know if you try out this recipe and what you think of it (that goes for all my recipes!).

1/3 cup Almond milk
2 tbsp Ground linseed
3/4 cup and 2 tbsp Raw unrefined coconut palm sugar
1/2 cup Almond or Hazelnut oil
1/2 tsp Vanilla extract
1/2 tsp Almond extract
1 and 1/4 cups Spelt flour (wholewheat or white) or Gluten free flour blend
1/2 cup Quinoa flour (if you don’t have this add more spelt flour)
1/3 cup Raw cocoa Powder
2 tbsp Arrowroot powder or Cornflour (also known as cornstarch in the US)
2 tsp Baking Powder
1/2 tsp Himalayan rock salt
1 cup Whole, Raw Hazelnuts (these can be toasted first if you want really crunchy nuts!)

Preheat the oven to 350F/180C and grease a large baking tray very well.

In a large bowl, whisk together the milk and ground linseed for about 30 seconds. Add the sugar, oil and extracts and stir until smooth. Sieve in the flour, cocoa powder, arrowroot or cornstarch, baking powder and salt. Stir to mix and just as the dough starts to come together, knead in hazelnuts. Knead very briefly to form a stiff dough.

Transfer the dough to the baking sheet and form it into a rectangle (approx 12 inches long and 3 – 4 inches wide). Push in the nuts if they pop out! Bake for 20 – 25 minutes. It will rise and get a bit puffy and the top may start to crackle. Keep an eye on it from 20 minutes onwards as it can start to burn. Obviously remove if it starts to burn (this can be hard to see because of the chocolate colour so give it a good sniff if in doubt!) 🙂

Remove from the oven and allow to cool for 30 minutes until very firm.

Turn up the oven to 375F/190C. Carefully transfer the baked dough to chopping board and using a serrated knife, slice 1/2 inch slices. Push the knife down in one go, don’t use a sawing action as you will find the biscotti crumble. They are extremely delicate at this stage so you need to be gentle. I ended up with a fair bit of crumbling and breakage but that’s not the end of the world, it just meant I had lots of bits to taste! 🙂

Place the slices on the baking tray and bake for 12-15 minutes until brown and crispy. Don’t be tempted to over bake – they will still seem quite soft when you remove them from the oven but they will crisp up as they cool – I promise (Trust me, I’m a Dr 😉 ). Remove from the oven and allow to cool for a few minutes on the baking sheet before transferring the slices to a cooling rack. When completely cool, store in an air tight container and enjoy with a cup of your favourite coffee 🙂

Spicy chocolate chewy cookies – dairy free, gluten free goodness

Posted on by
Reply

It’s grey and windy here in the UK at the moment (well it is where I live!) so it just makes me want to have lots of warming, spicy foods and we all know how well chilli and chocolate go together so I thought it was time I wheeled out this recipe. I actually made these ages ago but just never got the chance to post the recipe. It’s modified from the amazing Isa Chandra’s recipe

1/2 cup Almond oil

1 cup Raw unrefined coconut palm sugar

1/4 cup Maple syrup

3 tbsp Almond or Soya milk

2 tsp Vanilla extract

1 and 2/3 cup Spelt or gluten free flour blend

1/2 Raw cacao powder

1/2 tsp Cinnamon

1/2 tsp Cayenne pepper

1 tsp Bicarbonate of soda

1/4 tsp Himalayan rock salt

For the topping:

1/3 cup Raw golden caster sugar

1 tsp cinnamon

Preheat the oven to 350 F and grease and line a baking tray (or 2!).

Put the oil, sugar, maple syrup and milk in a bowl and mix together using a fork. Add in the vanilla extract and mix well. Mix the rest of the ingredients in a large bowl and sieve in to the wet ingredients. Mix until you have a dough. The dough will be quite moist and sticky.

Put the topping ingredients on a plate and mix together.

Take small, walnut sized, balls of the dough and pat into the topping sugar to make discs about 2 inches across. Make sure they are well covered in sugar. Put them on to the baking tray with the sugar facing up. Cook for 10 – 12 minutes until they are crackly on the top and have spread a little. Allow to cool on the baking tray for 5 mins then transfer to a wire rack to cool.

Enjoy! 🙂

.