Tag Archives: Ingredient

Sugar-free gluten-free coconut crumpets

Standard

This 21-day sugar detox has been a surprising experience so far. Until I began this detox, I had no idea such a thing as coconut flour even existed!

Crumpets/pancakes made with coconut flour

Crumpets/pancakes made with coconut flour

Of course once I discovered it, I immediately wanted to try making my favourite food with coconut flour :mrgreen: As you know by now, my favourite food is crepes (called pancakes here in South Africa), with crumpets (called pancakes overseas) following a close second.

The various recipes I browsed through seemed to suggest that crepes would be a bit tricky (though not impossible) to get right with coconut flour, so I decided to try out a recipe for crumpets/pancakes instead. I came across this recipe, which seemed simple and used ingredients I had on hand.

I adapted it a little because I can’t have honey or other sweeteners while I’m on the 21DSD detox, so this is what I used:

Ingredients

4 whole eggs

1/4 C coconut flour (finely sifted to remove all clumps)

1/4 C plain full-cream yoghurt

1 t vanilla essence

1 t mixed spice

Butter/oil/coconut oil for frying

Coconut flour pancakes

Ingredients

Most of the info I read about coconut flour referred to how quickly it absorbs liquids. Since I didn’t want these crumpets to soak up too much butter, I only used a little butter and fried the pancakes in a non-stick pan. It was perfectly easy:

Method

1. Mix all ingredients to make a batter.

2. Fry spoonfuls in a little oil/butter on a medium to high heat.

Fry crumpets in coconut oil, vegetable oil or butter

Fry crumpets in coconut oil, vegetable oil or butter

3. Carefully flip over when the bottom has cooked and bubbles start to form around the top edges.

4. Once golden brown and cooked through, remove from pan and drain (if needed).

Make sure both sides are golden brown

Make sure both sides are golden brown

5. Serve with your toppings of choice.

Coconut flour pancakes with green apple and pecan nuts

Coconut flour pancakes with green apple and pecan nuts

These turned out pleasantly delicious, but I did miss the sweetness I’m used to. To pep up these healthy crumpets, I enjoyed them with my daily allowance of one green apple, as well as some pecan nuts and desiccated coconut.

Not a bad way to make it through another sugarless day 😉

Advertisements

Crunchy oat and cereal bars

Standard

Remember how my first attempt at making cereal bars turned out? Well, if at first you don’t succeed… right? 🙂

I was determined to figure out a good recipe for homemade bars that ticked the following boxes:

  • They had to be egg-free, because I need them to keep well (unfridged) for a whole week
  • They had to be easy to vary, because I just don’t do monotony :mrgreen:
  • They had to dry into a hard, crunchy form – and stay that way
  • They had to be as healthy as possible
  • And of course, they had to taste great

Cereal bars

Here’s the first recipe I came up with after trying to balance the wet and dry ingredients so the bars wouldn’t fall apart:

Ingredients

2 C cereal (I used Kellogg’s rice-and-wheat cereal flakes that I crushed a little)

1 C puffed brown rice

1 C desiccated coconut

1/4 C syrup

1/4 C peanut butter

1/4 C honey

1 t vanilla essence

40 g butter

Method

1. Mix dry ingredients in a large bowl.

Step 1

2. Melt together the syrup, peanut butter, honey, butter and vanilla essence.

Step 2

3. Mix the wet ingredients into the dry and stir well.

4. Press the mixture into a lined baking tray.

Step 4

Step 4

5. Bake at 190 °C for 15–20 minutes, until golden and toasty.

6. Carefully cut into slices as soon as they’re out the oven, then leave to cool completely.

Step 6

Step 6

Note: Don’t be like me, thinking you can squeeze in a game (or three) of Plants vs Zombies while these bake! Keep an eye on them so they don’t burn. Mine were a teensy bit too toasted, though still edible.

Crunchy cereal bars

Crunchy cereal bars

Verdict

  • These weren’t bad for a thumb-sucked recipe, but they were a bit too peanut buttery for my liking.
  • They held together very well and stayed crunchy all week (I wrapped them individually in clingwrap and stored them in an airtight biscuit tin).
  • This recipe would really benefit from using rice paper to line the baking tray. I had a tough time getting the bars off the baking paper and vice versa.
  • The wet ingredient mix was just a tiny bit short, so at the last moment of mixing I had to add a further blob of melted butter so that all the wet and dry ingredients would form a proper mixture.

Healthy lunchbox snacks

After we’d eaten up that first batch, I made the recipe again for the next week, but with the following tweaks:

Ingredients

1 C puffed brown rice

1 C cereal

1 C rolled oats

3/4 C desiccated coconut

1/4 C filled with pumpkin seeds, flax seeds (linseeds) and sesame seeds

1/4 C syrup

1/8 C honey

1/8 C peanut butter

1 t vanilla essence

50 g butter

1 small carob chunk

Method

The method is the same as above, except that I melted a carob chunk with the rest of the wet ingredients.

Verdict

These refinements to the recipe made it even better. I preferred the bars with less peanut butter, and the carob added a pleasant chocolatey flavour. The bars were slightly soft though, so I’m thinking of reducing the butter to 40 g next time so that the bars aren’t too moist. They lasted well for a whole week, although by Friday they were starting to feel a bit soft.

I’ll keep tweaking an experimenting until I find the perfect concoction! 🙂

Custard cake with cashews, currants and banana

Standard

What do you get when you combine quiet hours on a cold Sunday afternoon with an experimental, sweet-toothed housewife and the bare month-end essentials in the cupboards? A recipe for an unusually yummy cake, of course!

Yesterday I ticked off another cake for my Goal #22 of baking five different cakes. Since I had no eggs in the house I used the egg-free, dairy-free custard cake recipe I’ve posted about before, but dressed it up with a number of delicious tweaks.

The idea came to me when I thought about some of the fruits, nuts and spices that I enjoy adding when I make a bowl of custard for dessert. If those ingredients taste great with custard dessert, why not add them to custard cake?

To the dry ingredients I added 1 teaspoon mixed spice. To the wet ingredients I added 1 small mashed banana. Then when the mix was combined, I folded in 1/4 C cashews (chipped and toasted) and 1/4 C currants. Those amounts were arbitrary, based on all I had left of the ingredients. But they turned out to be just right 🙂

Cashews and currants about to be stirred into the mix

Cashews and currants about to be stirred into the mix

The recipe made enough for one small square pan.

Cake mix in the pan

Cake mix in the pan

The first time I tried the custard cake recipe I sprinkled white sugar to make a crispy crust. This time I went half-half with white sugar and brown treacle sugar.

White sugar and treacle sugar toppings

White sugar and treacle sugar toppings

The cake looked and smelled great when it came out of the oven. I didn’t wait long to taste it!

Custard cake with cashews, currants and banana

Custard cake with cashews, currants and banana

The results were even better than expected: a moist, slightly dense cake with a pleasant dash of fruitiness. I was also excited to discover that the treacle sugar had added a surprise element… it had melted and trickled down into the cake, so that some slices contained a warm and sticky molasses centre. Nom nom nom nom! :mrgreen:

Treacle sugar surprise

Treacle sugar surprise

Well, I knew I loved it, but would it pass the hubby taste test? At first Ninja looked dubious about the currants (he loathes cooked fruit), but soon he was asking for a large second slice 😀 Success!

Proof that eggless cakes can be awesome too

Proof that eggless cakes can be awesome too

Paired with a steaming cup of rooibos tea on a chilly autumn night, this cake made a splendid after-dinner treat.

We all know it’s risky to experiment with baking… many recipes will flop if you mess around with their ingredients too much. But never let that stop you from adding new flavours to your old favourites – you’d be amazed at what a couple of arb additions can do 🙂