Choc chip sweet potato muffins

I’m in the midst of an obsession with both spelt and sweet potato at the moment! I just can’t get enough, and the combination of the two is even better. Synergistic if you will.

These delicious little muffins are the result of today’s baking sesh. I’m also making a real effort to not be wasteful with food, and had stacks of sweet potato left over from various things throughout the week so it all just lined up perfectly really!

Sweet potato is a fantastic source of beta-carotene and vitamin C, and these muffins are FODMAP friendly, wheat free, lactose free, refined sugar free and accidentally vegan as I’d run out of eggs!

INGREDIENTS: (makes 12 muffins)

1.5 cups wholemeal spelt flour
2 eggs (or 2 chia eggs – mix 2 tbs chia seeds with 6 tbs water and let sit for 15 mins)
2 tsp baking powder
1/2 tsp cinnamon
1/4 tsp nutmeg
1.5 cups mashed sweet potato
1/2 cup rice malt syrup
1/3 cup coconut oil, melted
1 tsp vanilla extract
Handful choc chips (I use either cacao nibs or dairy free chips)

INSTRUCTIONS:

-preheat oven to 175 and line muffin tray with cupcake holders.
-mix dry ingredients together in a large bowl.
-mix wet ingredients together in a separate bowl.
-combine the 2 and mix gently.
-spoon into muffin tray.
-bake for 30 mins or until skewer comes out dry.

These will be perfect for morning tea this week! I hope you enjoy them as much as I will.

Lx

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Paleo banana bread

To be completely honest, I’ve been a little off the rails with my diet lately. Which has, of course, led to me feeling not so great!
This week I decided to go ‘Paleo-ish’ for a little while to somewhat reset my digestive system and start feeling better. I say paleo-ish as I’ve still been eating lactose free dairy (in reduced portions) but have completely cut out grains. Who knows? Maybe I’ll love it and stick to it forever🙂

So, my food prep for this week was a little challenging as I wanted to avoid feeling like I’d completely cut out carbs! (Love me my carbs).

Hence, my paleo banana bread! It’s completely grain free, refined sugar free, dairy free and can be made low FODMAP with a small adjustment.

INGREDIENTS:

1 cup banana flour
1 cup coconut flour
(Can sub banana and coconut flour for 3 cups almond meal)
1/4 cup honey (can sub for rice malt syrup)
3 eggs
2-3 mashed bananas (the flour mix can be quite dry so add an extra banana if needed)
1/2 tsp baking soda
1/4 tsp salt
Walnuts (optional)
INSTRUCTIONS:

Mix all ingredients except walnuts together in a large bowl.
Pour into a lined loaf pan, top with more banana and walnuts if desired and bake at 180 for 30 minutes.

ENJOY!

Lx

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Coco-tofu yoghurt

I LOVE yoghurt. To the point where back when I didn’t care so much about what I put in my mouth or how it made me feel, I would regularly consume dairy based yoghurts and willingly suffer the consequences!

These days I am obviously not so careless. Finding an appropriate substitute has been super hard though as most lactose free versions have extreme amounts of sugar and other FODMAP nasties. Soy based varieties are totally out and my beloved coyo just doesn’t agree with me unfortunately!

So I decided I would tackle making my own. Intrigued by the concept of ‘tofu yoghurt’, I have been trialling different versions over the last little while and have FINALLY found a recipe I am in love with!

I’ve based this on a recipe from Jessica Cox, a Brisbane based nutritionist who specialises in recipes for those with food intolerances, I am in lust with her website and Instagram.

INGREDIENTS:

300g silken tofu (check ingredients, try to use one that’s basically just soy beans and water)
1/4-1/2 cup rice malt syrup
1 tsp vanilla essence
1/2 small can coconut milk
1 tsp cinnamon
Desiccated coconut (no sugar added!)

INSTRUCTiONS:

Add all ingredients into a blender and mix until smooth.
Add more or less rice malt depending on sweetness preference- I like mine quite sweet so will always go for more!
Refrigerate and enjoy on its own, on your breakfast, with frozen berries for a delicious dessert, or my current obsession- with a dollop of almond butter mixed through!

L x

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Low FODMAP zucchini muffins

Don’t be fooled by my Instagram account and blog. I am an amateur baker at best! It’s only in the last few months that I’ve really started to get into it and enjoy it, mostly due to my FODMAP/clean eating efforts.

Anyway, I am so so so happy with this recipe, I feel like I’m really starting to get the hang of substituting FODMAP friendly ingredients!

INGREDIENTS:

1.5 cups wholemeal spelt flour
1/2 cup rice malt syrup
1.5 cups grated zucchini
2 eggs
1/2 tsp cinnamon
1/4 tsp nutmeg
1 tsp vanilla extract
1/3 cup coconut oil
2 tsp baking powder
Cacao nibs + walnuts

INSTRUCTIONS:

-preheat oven to 175. Line muffin tray with cupcake holders.
-mix dry ingredients together in large bowl.
-mix wet ingredients together in a separate bowl.
-add wet ingredients to dry and mix gently.
-spoon into muffin tray, sprinkle extra walnuts on top!
-bake for 30 mins or until golden.

ENJOY!

L x

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Choc peanut butter bites

I have always had a MASSIVE sweet tooth. It’s taken me a long time to realise that this was probably contributing significantly to my IBS symptoms, as I had been consuming high amounts of fructose without even realising I had malabsorption issues!

The hardest part of FODMAPs for me is lowering my fructose intake. Wheat was easy, I’ve avoided lactose my whole life, but sheeeeessshhh I love me some fruit and chocolate!
I’ve found the Instagram ‘health’ community invaluable in providing tips and ideas for suitable sugar replacements and have managed to be fairly successful at ‘sugar free September’ so far!

I find I always want a small sweet great after lunch, and experimenting in the kitchen yesterday produced these bad boys. Warning: they are pretty amazing, if I do say so myself! They are also gluten, lactose and refined sugar free and low FODMAP!

CHOC-PEANUT BUTTER BITES

Ingredients:

1 cup GF oats (quick or rolled, doesn’t really matter)
1 mashed banana (ripe please!)
2-3 tbs natural peanut butter (I used chunky for extra crunch)
1-2 tbs cacao powder
1 TSP vanilla extract
2-3 tbs rice malt syrup
Desiccated coconut (make sure there’s no added sugar!)

Instructions:

So easy!
Mix everything except the coconut up in a bowl, roll into balls and coat in coconut at the end! It makes around 12 balls.

The ingredients aren’t an exact science. I just chucked it all in until it looked right, and it depends how ‘sweet’ you want them really.

Don’t say I didn’t warn you about how addicting they are.

L x

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Double choc-chip low FODMAP muffins

Gosh my choc-tooth has been demanding lately! I am a self confessed chocoholic- but obviously due to all of the other nasties in most commercial chocolate products, I steer well clear of them. My solution of course is to make my own choc treats!

This recipe is inspired by the Instagram account, Nutty4nutrition. She has a fantastic eBook full of clean, delicious recipes. I modified this one quite a bit to ensure its FODMAP content was low, and here it is!

INGREDIENTS:

1/2 cup cacao powder
1 TSP cinnamon
1 TSP flaxseed meal
3/4 cup rice malt syrup
1/3 cup melted coconut oil
2 eggs
2 egg whites
3/4 cup banana flour (or 1 cup almond meal)
2 TSP vanilla extract
1/2 cup cacao nibs

DIRECTIONS:

1. Preheat oven to 180C.
2. Mix cacao, cinnamon, flaxseed, rice malt and coconut oil in a large bowl.
3. Add eggs, egg whites, banana flour and vanilla extract. Stir until mixed well.
4. Fold half of the cacao nibs into the batter.
5. Fill muffin tin 2/3 with batter and sprinkle with remaining nibs.
6. Bake for around 20 minutes.

Done! They are extremely chocolatey, a chocoholic’s dream! And best of all they are gluten, lactose, fructose and refined sugar free so you can enjoy them with absolutely no guilt! (Although I did probably overdo it all little today myself :p)

Happy chocolating!

L x

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Weekends in Byron Bay

I live in Brisbane. My boyfriend lives in Byron Bay. This of course comes with its challenges, but our entire relationship has been long distance and we manage to make it work. Luckily, we live close enough that we can visit each other every weekend which means I spend every second weekend in one of the most beautiful beach towns in Australia! (Luckkyyyyy)

During winter Byron is like a ghost town. The locals must love this yearly reprieve from the summer influx of tourists, but to me it feels strange and cold. I much prefer this time of year, the start of spring, when the weather is starting to warm and the town feels more alive (don’t get me started on the traffic though!)

One of the best things about Byron for me is the abundance of organic, vegan, allergy/intolerance friendly food available here. I am never at a loss as to where to eat brunch!

Some of my favourites are:

Naked treaties raw bar – http://nakedtreaties.com.au/wp/
– raw, vegan, gluten, dairy and sugar free juices/smoothies, lunch and treats

Bayleaf cafe – https://www.facebook.com/bayleafcoffee
– amazing coffee and breakfast/lunch

Santos organics – http://santostrading.com.au/local_shops/byron_bay/index.html
– mostly a health food store but they have a small little takeaway counter out front, selling juices, smoothies and vegan treats

Happy eating!

L x

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