Flourless chocolate cake Really good apple pie Chocolate chip cookies The healthy chef banana bread Healthy and delicious Christmas pudding

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1 Flourless chocolate cake Really good apple pie Chocolate chip cookies The healthy chef banana bread Healthy and delicious Christmas pudding

2 Flourless chocolate cake A traditional chocolate cake contains whopping amounts of saturated fat, sugar and refined white flour. An average serve can set you back about 40 50g of fat. My version is slashes the fat and is full of heart healthy goodness that that tastes divine! Almonds are packed full of protein + good monounsaturated fats that can help lower cholesterol. They are also a great source of Vitamin E that research suggests can slow premature cellular ageing. Cocoa powder contains almost no fat. It also contains compounds that act as stimulants believed to boost serotonin and endorphin levels in the brain. The stimulants theobromine and caffeine can increase alertness and give you a pleasurable sensation similar to the high people get after exercise. 2 whole oranges 1 cup pure organic maple syrup 6 organic eggs pinch of sea salt 4 cups ground almonds 1 cup good quality dark cocoa powder 1 teaspoon cinnamon Steam the oranges for about minutes until soft. Allow to cool then chop them up and place into a food processor. Process until smooth along with the maple syrup and salt, then add the eggs and process again. Pour the mix into a bowl and fold in the almonds, cocoa and cinnamon. Spoon into a baking tin lined with greaseproof paper and bake for about minutes in a moderate 175 C oven until cooked through. Test with a skewer to check. The cake should be lovely and moist. Remove from the oven and cool completely then remove from the tin. Store for 1 week covered in the fridge. gluten free wheat free high protein low GI Kilojoules: 240 calories Protein: 8g Fat: 15g Carbs: 16g

3 Really good apple pie Spelt flour has 20-30% more protein than wheat and up to 65 % more amino acids. It can also be tolerated by people with wheat allergies. Macadamia nut oil is used in place of butter which not only tastes fantastic, but contains heart healthy monounsaturated fats. Serves 16 Pastry 450 g (3 cups) organic wholemeal spelt flour or oat flour 100 g soft brown sugar or rapadura half a teaspoon baking powder 1 tsp cinnamon ground 150 ml macadamia nut oil or grape seed oil ml cold water to mix ¼ cup rolled oats Filling 8 medium red apples pinch cinnamon 100g honey or raw sugar grated zest and juice from 1 lemon Mix the flour, sugar, baking powder and cinnamon in a bowl. Add the oil into the flour and lightly rub into the flour until it resembles breadcrumbs. Pour in the most of the water, the mix lightly until a dough forms, adding a touch more water if needed to make the mixture come together into a soft dough. Cover and rest in the fridge for about 15 minutes whilst preparing the apple filling. Cut the apples into wedges without peeling and remove the core. Combine in a pot with the sugar, lemon juice and zest. Cook for about 10 minutes until the apples have softened. Remove from the heat and cool slightly. Roll half of the pastry onto a floured board then lift using a rolling pin into a pie dish. Fill with the apple mixture then roll the other half on top of the apples. Gently press the dough together and cut off the remaining bits of pastry. Brush the top of the pie with a beaten egg the sprinkle over a little extra raw sugar and the rolled oats. Bake for about 45 minutes in a moderate 180 C oven. NB: make your own oat flour by processing rolled oats in a food processor or blender. wheat free low GI Kilojoules: 257 calories Fat: 9g Protein: 4g Carbs: 37g

4 Chocolate chip cookies Oats are one of the best complex carbs rich in soluble fibre, that can help lower blood cholesterol. Oats has a low GI ranking providing long lasting energy for the rest of your busy day. These cookies taste amazing! Makes g rolled oats 100 g desiccated coconut 4 egg whites 125 ml honey or maple syrup or agave 125 ml macadamia nut oil or grape seed oil 150 g good quality chocolate cut into chunks 2 tbsp water to mix Combine the oats, coconut, maple syrup, oil, and egg whites into a food processor. Mix until the cookie dough starts to combine and come together. Add a little more water if needed. Remove into a bowl and kneed in the chocolate chips. Form into small cookies (an ice cream scoop is great for this..flatten slightly and place onto a baking tray. Cook in a moderate oven 170C for about minutes. Remove and cool, then store in an airtight container for up to a week. wheat free low GI Kilojoules: 216 calories Protein: 5g Fat: 8g Carbs: 28g

5 The healthy chef banana bread Most store bought banana breads are made from refined white flour, white sugar and very little banana which just doesn t cut it when you re trying to eat a little healthier. If you want to enjoy this delicious treat make it yourself and make it with ingredients you know are good and are good for you. Bananas are a terrific energy food and a great source of potassium, an essential mineral for maintaining normal blood pressure and heart function. Honey is an excellent source of energy and high in antioxidants and immune boosting compounds. Adding a touch of cinnamon helps utilize blood sugar and the wonderful odor of this sweet spice boosts brain activity! Linseeds are high in omega 3 which helps to assist your body in burning of more fat whilst suppressing the appetite. Makes 1 loaf Serves g mashed banana 2 organic eggs 125 ml honey 100 ml macadamia nut oil 1 teaspoon cinnamon 12 g (2 teaspoons) baking powder 100 g desiccated coconut 150 g wholemeal spelt flour 25 g ground linseed Preheat your oven to 180 C. Combine the smashed bananas, eggs, honey and oil. Add the cinnamon, baking powder, coconut, spelt flour and linseed then mix through until combined. Lightly oil a loaf tin and coat well with coconut around the sides and base, so that your banana bread won t stick. Spoon the mix into the tin and smooth out. Bake for about 1 hour until it s cooked through. Check the banana bread after 40 minutes and cover with foil if needed. Allow to cool in the tin for about 1 hour before removing from the tin. Eat and enjoy! wheat free low GI Kilojoules : 961 calories Protein: 4g Fat: 11g Carbs: 27g

6 Healthy and delicious Christmas pudding Dates are chock full of fibre, calcium, potassium, magnesium, copper and iron. Iron main function is to carry oxygen from the lungs to the cells in our body. Using dates in this pudding also allows you to reduce sugar and fat. Adding a touch of cinnamon helps utilize blood sugar and boosts brain activity! Almond meal adds protein + the good monounsaturated fats which can help lower cholesterol. Makes 10 Time it takes: 2 hours 500g pitted dates 1 whole orange, chopped 1 1/2 cups (375ml) water 1 ½ cups (250g) sultanas 1 2/3 cups (250g) apricots, chopped 2 ½ cups (300g) almond meal 2 tsp ground cinnamon ½ tsp ground nutmeg ¼ tsp ground ginger 4 egg whites, lightly beaten Preheat oven to 180C. Grease 10 x ½ cup dariole moulds. Combine dates, orange and juice into a saucepan and bring to boil. Simmer for 15 mins until all liquid has evaporated and dates and orange are soft. Set aside to cool. Place date and orange mixture into a food processor and process until a paste forms. Transfer to a large bowl. Add sultanas, apricots, almond meal, spices, eggs and ¼ cup water and mix well. Divide between moulds. Place into a deep baking dish. Pour enough hot water to come half way up sides of pudding bowls. Cover with a layer of each baking paper and foil, pressing around edges of pan to completely seal. Bake for 1 hr 15 mins. Invert puddings onto serving plates and serve with low fat custard or ice cream gluten free wheat free high protein low GI Kilojoules: 395 calories Protein: 8.5g Fat: 14g Carbs: 53g

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