Coconutty Crumble

This is my “Coconutty Crumble” … instead of the traditional oat topping, I like to make this low carb, zero sugar version. It’s good for dessert or even breakfast!

I also often just make the crumble topping, keep it in a jar and then I can add it to whatever accompaniment I’me in the mood for – whether that’s apple, raspberries (as personal fav), rhubarb or just some whipped cream or yoghurt! Delish.

  • 1.5 cups Roasted Unsalted Nuts (I use food processor to chop up small but rough)
  • 1/2 Cup Coconut Flour
  • 1/4 Cup Tapioca Flour or Almond meal
  • 1/2 Cup Shredded Coconut or Desiccated Coconut
  • 100 – 150g Butter (or sub with Virgin Coconut Oil)
  • Cinnamon
  • Stevia (to taste) OR you can use your sweetener of choice.
  • Orange Rind (optional)
    (Adjust quantities depending on amount needed and achieving a crumbly texture)

Mix it all together then bake in the oven at 180 until browned and crisp.

Mel’s Low Carb Custard Squares

I spent too much time dreaming about the perfect custard square back in the day! There was a time when Mum and I wanted to tour the country in search of the perfect one! I developed fairly detailed criteria to evaluate the pastry, custard & icing. This is my sugar-free, gluten-free, keto version of that “perfect” custard square.

Servings: 9
Time: 1 hour
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Base

  • 50g Butter (Melted)
  • 1 Egg + 1 Egg Yolk (whisked)
  • 1/2 Cup Almond Meal
  • 1/4 Cup Tapioca Flour
  • 1/2 Cup Coconut Flour
  • 1tsp Stevia

Mix together all of the pastry ingredients and press into a lined or greased tin. Use extra Tapioca Flour to press it evenly to cover the base. Place in 180°C oven for 15mins. Remove and allow to cool. 

The tin I used was 26cm (or 10inches)  x 17cm. 

Custard

  • 2 tsp Stevia (or ½ cup of monk fruit stevia baking blend)
  • ¾ cup cornflour
  • ½ cup custard powder
  •  3 cups whole milk
  • 1½ cups cream 
  • 50 grams butter 
  • 2 egg yolks (beaten)
  • 2 teaspoons vanilla essence.

In a large saucepan, stir together the stevia, cornflour, custard powder, 3 cups milk, cream and butter over a moderate heat until the custard boils gently. Cook, stirring for 3 minutes. Remove from the heat; quickly stir in the beaten egg yolks & 2 teaspoons vanilla essence.

Spread custard evenly over the base. Refrigerate.  

Lemon Butter Cream Icing

  • x1 250g Block Philadelphia Cream Cheese
  • 50g Butter
  • 1tsp Lemon essence (or I use a couple of drops of lemon essential oil)
  • Sweetener to taste (approx 2 tsp of stevia)

Soften cream cheese and butter (do not melt). Whip together the cream cheese, butter, stevia and lemon together to make icing. Spread over the cooled custard, then return to fridge for an hour or two – until it is all set. 

** Alternate icing – melt a block of Lindt 90% Chocolate, pour over custard & set in the fridge. **

Remove from fridge and use a warm clean knife to evenly slice into custard squares. I did 9 large squares, but you could make them smaller. 

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Nutritional Information

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Louise Cake Slice (Keto)

This was a childhood favourite of mine – but of course, the original has a lot of sugar in it! I had an amazing one (with lemon curd) at a keto cafe recently and it awakened my craving for it. So I had to come up with a low carb, so sugar version that I could make at home. It isn’t a super quick recipe – given it has three stages to it. But well worth the effort!

Base

  • Preheat the oven to 160 degrees.
  • Line a baking pan with baking paper (approx 6×10 inches)
  • Mix together dry ingredients:

– 200 g Almond Meal
– 1 tsp baking powder
– 1/8 tsp salt

  • Melt 60g butter.
  • Beat 3 egg yolks well then mix in sweetener, 2 tsp vanilla essence & the melted butter
  • Mix the wet ingredients with the dry.
  • Spread mix in the pan.
  • Bake for 10 to 12 minutes or until fork comes out clean
  • Remove from oven and cool

Berry Mixture

While the base is baking…

  • Use a small saucepan to heat 2 cups of frozen berries, with a dash of stevia (to taste), and a couple of Tablespoons of chia seeds.
  • Once cool, blend together in whizz and refrigerate to thicken.
  • Spread jam over base – ready for the third layer, coconut meringue …

Coconut Meringue 

  • Beat x3 egg whites until stiff peaks form
  • Add 1 tablespoon of maple syrup and a little sprinkle of stevia for extra sweetness (I like mine a bit sweeter) – then beat again.
  • Add in ¾ fine desiccated coconut.

Spread over the base and jam layer. 

  • Place the cake in the oven 150-160 degrees and bake for 20 minutes or until lightly browned all over.

Almond & Coconut Flour Date & Orange Scones

Download PDF Here

INGREDIENTS

  • 1 cup Almond flour
  • 1/2 cup Coconut flour
  • 3/4 cup Tapioca flour
  • 2 Tablespoons Psyllium Husk (if you have it)
  • 3tsp Cinnamon
  • 1tsp Organic Stevia Powder (or 1 Tablespoon of Nutiva or Honey)
  • 1 Tablespoon Baking Powder
  • 1/2 cup Butter
  • 1/2 cup Dates (or more if preferred)
  • 1/2 cup Milk or Unsweetened Coconut Milk
  • 2 Tablespoons Unsweetened Greek Yoghurt
  • 2 eggs
  • Orange Zest from x1 Orange

METHOD

  1. Mix together flour, sweeteners, baking powder & cinnamon
  2. Rub in slightly softened butter to the dry mix
  3. In separate bowl, mix together milk, yoghurt, eggs and orange zest.
  4. Slowly pour wet mixture into dry mixture and gently fold until dough forms (if too runny, add a little more coconut flour)
  5. Soften dates by pouring boiling water over them in a bowl, then strain and roughly chop up the dates. Add them to the scone mix.
  6. Spread scone mixture onto a lined baking tray into a rectangle or circle
  7. Place into an oven heated to 180°c and cook for approximately 15 minutes or until lightly browned on top.
  8. Once cooked, remove from oven and cut into even squares or triangles
  9. Enjoy warm with plenty of butter!

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datescones_1

 

15min Coconut Rough

Quick, simple, sugar-free and delicious!

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Mix together:

  • 1/2 cup coconut butter
  • 2 tablespoons desicate coconut
  • 2 tablespoons of cocoa or cacao powder
  • A sprinkle of stevia

(Optional: a splash of coffee essence, or peppermint essential oil, or orange essence if you want a flavour twist)

Spoon into little silicone cupcake trays or similar & pop in the fridge to set (takes maybe 10-15mins)

Enjoy!

Alternative version (more chocolate than coconut):

Melt & Mix together:

  • 4 squares of 90% Lindt Chocolate
  • 3-4 tablespoons coconut butter
  • A sprinkle of stevia or sweetener of your choice (optional)

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Little Luscious Fudge Cakes

Russian Fudge 2

Think along the lines of a healthy Russian fudge or salted caramel treat!

For the Base…

Blend in the food processor:

  • 1 cup fine desiccated coconut
  • 1/2 cup cocoa
  • A splash of vanilla
  • A few drops of stevia (to taste) 
  • 1/4 cup melted butter (or coconut oil if dairy-free)
  • 1 egg (for egg intolerant, replace with chia-seed gel)

Press mixture into cupcake bases or a slice tin and bake at 180 for 10-15 minutes.

For the “Fudge”…

Blend in the food processor:

  •  1c hulled tahini (stirred well) 
  • 3 tbsp melted virgin coconut oil (melted)
  • 4-5 tbsp melted cacao butter (adds a delicious flavour & texture if you have it)
  • A few drops of stevia to taste (or 3-4 tbsp brown rice syrup) 
  • 2 tsp vanilla 
  • 1/4-1/2 tsp sea salt

Pour on top of the base. Refrigerate until set and enjoy!

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Russian Fudge

Peanut Butter Lover’s Fudge

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Do you love peanut butter? Do you love chocolate?

Then look no further … this fudge is a ‘match made in heaven’.

For the base …

In a food processor, blend together …

  • 1 cup of ground nuts (I use ½ cup ground almonds and ½ cups of Brazil or Cashews)
  • 1 cup fine desiccated coconut
  • 1 cup cocoa
  • ¼ cup of chia seeds soaked in ½ cup water
  • ¾ cup of fructose free sweetener (I prefer stevia, rice syrup or licorice root powder)
  • 1 tsp vanilla
  • ¼ cup virgin coconut oil (melted)
  • 90g (or ½ cup) cacao butter (melted)

 – If you don’t have cacao butter, then add more coconut oil instead

  • Press firmly into a biscuit tray, greased or lined with baking paper.
  • Set aside or briefly place in refrigerator while you make the top layer…

For the top …

Blend together in a food processor …

  • 1 cup of 100% nuts peanut butter
  • 1 cup of thick coconut cream
  • ½ tsp vanilla extract
  • ¼ – ½ cup rice syrup
  • Then slowly add (whilst blending) ½ cup melted coconut oil

Note: Due to the different amounts of peanut oil in different peanut butter brands, consistency may vary. The mix should be smooth and creamy. If it is too dark and crumbly, then add more coconut cream. If it separates and is too runny, add more peanut butter  and/or coconut cream. 

To finish …

  • Melt 90% cocoa chocolate and drizzle over top!
  • Chill until firm … and enjoy!

peanut butter lovers

 

 

 

Chocolate Zucchini & Beetroot Cake

This recipe is an amazing way of sneaking veggies into a so-called “treat”. 

A versatile and nutritious recipe, this zucchini and beetroot cake can be enjoyed as a decadent dessert (top with cream and berries or chocolate chia or avo mousse) or it would work well as a loaf also with a dab of butter (just reduce the sweetness a little). I’d even enjoy it for breakfast with some unsweetened Greek or Coconut Yoghurt and fruit of your choice!

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1. Grate 1 raw beetroot and 2 medium zucchini or courgette (or leave out beetroot and add another couple zucchinis, or 1.2 cup of frozen berries!). Aim for 1.5 cups of grated veggies total).

2. Sift together…

2 cups of flour

Or if using coconut flour, then just 1.5 cups total due to absorbency of coconut flour.

(I use 1/2 cup almond meal & 1/2 cup tapioca flour & 1/2 cup coconut flour)

2 tsp baking powder

3/4 cup cocoa

3. Add the grated veggies to the dry ingredients

4. Dissolve 2 tsp baking soda in ¾ cup of hot milk (can use almond or coconut milk for dairy-fee alternative)

5. In a food processor mix together…

  • ½ cup melted virgin coconut oil, butter or rice bran oil
  • 3 eggs (or 2 Tbsp of “chia egg” for egg free)
  • A sprinkle of stevia to taste (or sweetener of choice)
  • 1 tsp vanilla
  • 1/3 cup coconut water (optional, if you don’t have it then can sub with more milk, or even water).

Blend until smoothed.

6. Mix everything together and cook in a greased or lined tin, or spoon into cupcake tins.

Cook @180◦ till cake is golden and springs back when touched

 

Mum’s Marble Brownie

Marble Brownie Edit 2

Make the whole thing in one pot!

Brownie Mix

  • Melt 125g butter with ½ cup of rice syrup
  • Remove from heat
  • Mix in 1 cup of natural yoghurt,  2-3 eggs,  ½ cup of strong plunger coffee (cooled)
  • Pinch of salt
  • Next, mix in 1 ½ cups of flour – a Combination of any of the following
    – Almond meal
    – Buckwheat flour
    – Tapioca Flour
    – Coconut flour (note if you are using coconut flour, use less as it absorbs liquid)
  • Adjust quantities so that you achieve a consistency where the mixture should run off the spoon easily.
  • Mix in 1 cup of cocoa (or more if mixture too runny after adding dry ingredients)
    Then add ½ tsp cinnamon  and  ½ tsp cardamom (optional – add a pinch of chilli powder)
  • Add a splash of Vanilla

Optional: Add a sprinkle of frozen mixed berries

  • Pour mixture into a lined 30cm tin

Marble Mix:

  • Combine  ½ to 1 tub of cream cheese  with one small egg
  • Use a skewer to very lightly marble through the brownie mix in the cake tin (don’t overmix or you will lose the marble effect and dollops of cream cheese once cooked)
  • Cook in an oven at 160 until JUST done!

(Tip: when cooked, put in  the freezer semi-hot – Mum think this helps with dense-ness!)

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