Happy weekend, y’all!
It’s been awhile since I wrote my last post – apologies for being MIA. Summer is one hell of a chaotic (the good kind of course) ride. And somehow along the way, you lose concept of time because of the summer memories you’re busy creating.
To make it up to you, here’s one of my favourite cake recipes. You know how I do: low sugar, gluten/wheat free, vegan and crap-free.
It’s also a chocolate cake.
That’s how sorry I am.
Cause chocolate makes everything better, amiright?
What you’ll need:
1 cup of buckwheat flour
6-7 tbsp of organic raw cacao
1/2 tsp of sea salt
1/2 tsp of baking soda
3/4 cup of organic coconut sugar or granulated xylitol + 3 packets of stevia (adjust to sweet tooth!)
1/4 cup of plain unsweetened coconut yogurt
3/4 cup of unsweetened almond/coconut milk (or filtered water)
1/4 cup of raw almond butter (or Sunbutter if you want it nut-free)
2 tsp of alcohol free vanilla extract
2 tbsp of organic coconut oil + 1 tsp of organic coconut oil for pan greasing
Preheat your oven to 350 degrees F. Grease an 8″ square pan with 1 tsp of organic coconut oil. Set it aside.
In a large mixing bowl, combine all of the dry ingredients and use a fork to get rid of any clumps. In a second bowl, bring in nut butter, yogurt, milk, coconut oil and vanilla. Pour wet mixture into dry mixture and mix. Do not over mix! Transfer into pan and distribute evenly.
Bake for 22-26 minutes. Remove and let it sit to cool.
For the coconut yogurt icing, you’ll need:
1/4 cup of unsweetened coconut yogurt (or non dairy option – I love using Yoso Coconut Yogurt)
1/2 tsp of pure vanilla extract
1-2 pinches of uncut stevia (or 1/4 of organic coconut sugar)
3 tbsp of coconut cream (not oil!)
1 tsp of organic raw cacao
Combine everything in a frosting bowl until completely smooth. Taste and adjust sweetness. Spread icing on the cooled cake, cut into desired square slices and top with sugar free chocolate chips (or carob chips). Nom nom away!
Sometimes you just want cake.
Of course, you want one that’s healthy yet still decadently delicious. So I baked one for you to try in the comfort of your home. And the best part about it – it’s only for you. You deserve only the best.
It’s one of my favourite treats that can be enjoyed without guilt and remorse. I even sneaked in a little protein to make it even more beneficial for us. The serving size is personally sized small and you’ll feel satisfied (hopefully) after having it.
I adapted this recipe from various “one minute mug cakes” online but I’ve always been averse to the use of microwaves. You can use your microwave to cook this little baby up but I don’t recommend it. Plus, it only takes a few minutes to make in the oven and while you’re waiting, you can enjoy a quiet meditation session to yourself or do some yoga before cake indulging. There’s a reason why I call this the ‘me size’ cake for one…
Enjoy your me time. x
What you’ll need:
1.5 tbsp of unsweetened carob powder (can sub with raw cacao)
1 tsp of hemp protein powder – can sub with sprouted brown rice protein powder but it won’t be grain free
3 tbsp of buckwheat flour (unrefined, organic) – can sub with organic sprouted brown rice flour but it won’t be grain free
2 tsp of xylitol
1 packet of pure stevia (or more xylitol)
1/4 tsp of baking soda
3 tbsp of non dairy milk (I used unsweetened homemade vanilla almond milk)
2 tbsp of organic virgin cold pressed coconut oil
1/2 tsp of vanilla extract (non alcohol) – can sub with vanilla pod
Preheat oven to 350 F. In a bowl, combine all of the dry ingredients and mix well. Add wet ingredients and stir till well combined.
Transfer into a little cupcake tin, ramekin or mini pie tart tin and bake for 14-15 minutes.
Remove from oven and let cool for a few minutes before taking it out.
Recipe like this: Gluten Free Coconut Blueberry Cake…For One
Happy Monday! I have been baking non stop this week trying to learn some brand new health conscious recipes to share with you. Of course, I tweak them so that they’re suitable for all diets and food allergies. Keeping your desserts and snacks healthy and wholesome can be delicious and fun! That way, you won’t feel bad about “accidentally cheating” or your healthy lifestyle diet is maintained and consistent.
Over the long weekend, Toronto finally had some yummy weather. The sun was out, the skies were bright blue and you could smell spring awakening. I adore the outdoors and when the sun is out, I’m out! So I invited my friends over for an outdoor Sunday brunch to take advantage of the weather. I prepared healthy dishes that we all enjoyed but for dessert, I wanted to make something that was satisfying and didn’t taste like ”cardboard” to them. Most of my friends have major sweet tooths so I definitely had to step my game up and prove to them that decadent sweets can be healthy too! So I decided to make a healthy chocolate tart. It was so good that we ate right out of the pan. Who needs plates anyway? With the perfect amount of sweet and crumbles, you definitely won’t feel like you’re missing out anything!
1.5 cups of almond meal (I like Bob’s Red Mill almond flour)
1/2 cup of organic coconut flour (I like Let’s Do Organic coconut flour)
2 tablespoons of flax seed meal (make sure it’s ground!)
1/4 teaspoon of baking soda
4 tablespoons of melted organic virgin coconut oil
1/2 teaspoon of pure vanilla extract
Optional: 2 teaspoons of cacao powder or a dash of cinnamon
Preheat oven to 350 F. Lightly grease a 9 or 10 inch tart pan with coconut oil. In a large bowl, add all of the crust ingredients and mix well. Make sure it’s combined well. To test, grab a handful of batter and squeeze together. It should hold together and feel moist. If it’s falling apart completely, you can add a tiny bit more of melted coconut oil but the batter shouldn’t be super oily. Pour the crust mix into the tart pan and with your fingers, press down firmly into the pan and distribute evenly making your way to the edges. Bake for 15-18 minutes or until golden brown.
1/2 cup of unsweetened canned coconut milk (full fat not light)
1 teaspoon of pure vanilla extract
2-3 packets of stevia extract (or to your liking)
8 ounces of unsweetened, non dairy chocolate, finely chopped (I like stevia sweetened pure chocolate like Lily’s Sweets or Dante’s Confections or you can make your own like the recipe below! Don’t buy a marked “sugar free” chocolate because they usually contain a lot of artificial sweeteners like malitol or aspartame!)
Put chopped chocolate in a large bowl. In a saucepan, bring coconut milk to a boil. Add vanilla extract and stevia sweetener. Pour hot milk into bowl of chocolate and let sit for one minute until chocolate has melted. Stir until smooth and creamy. Pour chocolate mixture into prepared cooled crust. Cover with plastic wrap and refrigerate for at least 4 hours until fully set. Once firm, top with fresh cut fruit and lightly sprinkle 1/2 cup of unsweetened coconut shredding and 1/4 of sliced almond flakes. Serve and enjoy!
Want to make your own chocolate like I did for this tart? Here’s how:
This recipe makes 1 bar. Make sure you have enough for your chocolate ganache filling.
1/4 cup of melted extra virgin organic coconut oil (cold pressed)
1/4 cup of organic raw cacao powder (Make sure you use raw cacao powder and not highly processed, low grade cocoa. I LOVE Marche Organics Raw Cacao Powder and use it for most of my chocolate baking and as a super food!)
*Can add 2 tablespoons of pure coconut/cacao butter or coconut cream for a creamier chocolate texture.
1/4 teaspoon of alcohol free stevia drops (NuNaturals brand makes a great one with vanilla flavouring or you can use a few packets of pure stevia extract. Adjust to your sweet tooth but a little stevia goes a long way)
Combine all ingredients in a bowl. Place the mixture in a silicon muffin tin or glass square container lined with parchment/wax paper or plastic wrap. Freeze until solid – about one hour or so. Store in freezer. If left out, the chocolate will melt as coconut oil has a low melting point.
Best part about making your own chocolate is that you can control what’s in it by adding tasty options like organic sprouted crispy brown rice, unsweetened shredded coconut, nuts, etc.
Raw cacao is rich in natural anti oxidants and contain many health benefits. It has more than 300 nutritional compounds and helps to neutralize free radical buildup from the pollution, sun exposure, smoking, etc. It is considered to be one of the most natural foods with the highest antioxidant value. This dubbed “superfood” is also packed with sulfur which is associated with strong nails, shiny hair and a healthy liver and pancreas. It can be a guilt free treat that’s packed with powerful benefits. Of course, you can’t have too much of a good thing. Use raw cacao to complement your meals in moderation. It is high in caffeine and theobromine which are both stimulant compounds naturally found in cacao beans. Cacao can be addictive (as many of us know from over eating Halloween chocolates!) Overusing it may lead to insomnia, anxiety disorders, migraines, leaky guts, extreme energy shifts and toxicity.
Is it possible to have chocolate for breakfast and have it be healthy? The answer is heck yeah! Nutella doesn’t count folks, sorry. (1 tablespoon of Nutella has 100 calories and 10 grams of sugar. Yikes! That’s a heavy sugar spike.)
So I made this raw chocolate fudge bar that’s gluten free, sugar free, egg free, dairy free, low carb and requires absolutely no baking. They’re great for on the go or if you want a little bit of chocolate indulgence with your cup of tea/coffee in the morning (or any time, really.) Did I mention that they are far healthier than any protein bar you’d buy at your local heath store?
The main protein ingredient in this recipe comes from one of my favourite protein powders I bought in South Africa. (I also wish I stocked up on this product!) Lifematrix Vegan Super Smoothie Essentials is a gluten free, vegan, unsweetened protein powder made with organic powdered sprouted brown rice, chia, pineapple fiber, raw cacao and inulin. It has a light smooth taste and it doesn’t have that whey powder taste that a lot of leading macho protein powders have. Packed with protein and pre-biotics, it was the perfect nutritional base for my chocolate fudge bar. Since the powder is only available in South Africa (sad face), any brown rice protein will do like my other favourites Life Time Fitness Vegan Max or Progressive Organic Brown Rice Protein.
Brown rice protein is a convenient source of protein for those on a vegan or vegetarian diet and even for others that follow a strict healthy diet. Like other protein sources, brown rice protein can help with weight loss and management since it’s low in fat and generally low calorie. Recent research has also indicated that it can aid with muscle recovery and gain when consumed after a workout. It’s allergen-friendly and you can add it to almost anything: smoothies, cereal, juices and of course, this fudge bar!
6 servings of brown rice protein (about 6 scoops)
6 tbsp of organic raw cacao (not cocoa!) powder (I like Navitas Natural Cacao)
6 tbsp of chia seeds
1/4 cup of erythritol sweetener (Can be found at any health store or even Bulk Barn!)
1/4 tsp of stevia extract powder (can omit if you don’t want it to sweet)
1 and 1/2 cups of unsweetened organic coconut milk (Almond milk will also work but your bars might be a little more on the creamier side)
6 tbsp of organic pure unsweetened almond butter, room temperature
1 tbsp of pure vanilla extract
6 tbsp of filtered water
In a large mixing bowl, combine all dry ingredients together. Using a spoon, add in coconut milk, almond butter and vanilla. Add in water. Mixture might be crumbly, which is better! With your hands, form into a large ball of dough. The dough should eventually feel play-doh like. Press onto parchment paper dusted with cacao and form into a large square and then cut into desired small strips. Dust the top with more cacao. You can top it with unsweetened coconut shredding and/or almond flakes. Store covered in fridge. Grab a square at your tummy’s discretion.
*The texture of the bars are very soft, cookie dough like. If you add a little more liquid, it will be a little more creamy. They do firm up in the fridge but won’t harden and will soften up if left at room temperature.