Browsing Category

Healthy Treats

Healthy Treats

Dairy & Gluten-Free Chocolate Souffle

Chocolate Souffle

Dairy & Gluten-Free Chocolate Souffle

This recipe was originally from the great minds at ChefSteps, we’ve modified the ingredients to fit our special dietary requirements, you can adjust the salt content to your liking, we used 2 grams and it provides a nice balance to the chocolate.

The best part is that this recipe requires no special tools or skills, you will need kitchen scales to measure out the ingredients, besides that it’s simple to make and you can have Chocolate Souffle on the table that’s healthy in under 45 mins, or make it in advance and shorten the time.

You’ll notice in the ingredient list I have used banana flour, it’s a nutrient-packed, delicious and 100% natural gluten free flour made from green Cavendish bananas grown on the Atherton Tablelands in tropical Far North Queensland, Australia. One of the main reasons I like to try and use banana flour is that it is a prebiotic, which means that it feeds the good bacteria already in your gut.  I buy my banana flour from here.

As Gracie (and myself) are dairy-free we like to use Loving Earth chocolate, which is vegan, gluten, dairy and refined sugar free.

If you’re interested in learning more about the difference between prebiotic and probiotic the lovely Viv from Allergy Families has written a great blog post about it which you can read here

Happy cooking 🙂

Chocolate Souffle

Print Recipe
Serves: 3 small 140 gram ramikens Cooking Time: 45 mins

Ingredients

  • 34g Nuttelex Butter (any vegan butter), plus extra for coating ramekins
  • 98g Coconut Sugar, divided, plus extra for coating ramekins
  • 34g Banana flour
  • 2g Salt
  • 188g Coconut Milk
  • 135g Dark chocolate, 70%
  • 68g Egg yolk, about 3
  • 112g Egg white, from about 5 eggs

Instructions

1

Heat oven to 375 °F / 191 °C.

2

Butter each ramekin thoroughly, being careful not to miss any spots. (Unbuttered spots will cause your soufflé to stick.) Add a small amount of sugar to one of the ramekins. Turn it on its side over another ramekin and rotate it to allow the sugar to adhere to all the buttered surfaces. Catch excess sugar with the other ramekin. Repeat until all your ramekins are coated evenly with sugar.

3

Combine flour, butter and salt with your hands until they form together, leaving no dry flour.

4

In a small pot, combine milk & 75g of sugar and bring to a boil on medium heat.

5

Add the flour and butter mixture to the hot milk and whisk until dissolved, cook for four minutes on low heat until the mixture has a thick, gummy texture.

6

Add all the chocolate and stir until melted and well incorporated.

7

Add egg yolk to chocolate base and whisk until well incorporated.

8

Using a whisk, whip egg whites into a light foam, add 23g sugar and continue to whisk until stiff, glossy peaks form.

9

Gently fold meringue into soufflé base in three stages.

10

Fill soufflé ramekins to the very top. Use the back of a knife to remove excess batter from the rim, creating a level surface. Use a dry paper towel to wipe any excess batter off the side.

11

Place the ramekins on a baking sheet, and bake for 17 minutes.

12

Enjoy

Healthy Treats

Healthy Easter Treats

Healthy Easter Treats

Healthy Easter Treats

Happy Easter everyone!  I hope everyone is having a lovely long weekend so far! I thought I would put all the yummy healthy easter treats together in one spot for everyone to check out!

Easter can really be a time of big indulgence, I want to show that you can still produce gorgeous treats for children (and big kids) with the use of fun moulds and a few simple ingredients!!

All my treats are refined sugar free, as well as being dairy and gluten-free so you can afford to have another piece without the guilt!

Gracie goes nuts for the gut gummies, she absolutely adored the chicken hatching out of egg mould – huge win!!

Find the recipes below:

I hope you enjoy these are much as we do!  Would love you to comment below and share your healthy Easter treats to!

Easter Treats Collection

 

 

 

 

Healthy Treats

Free-from Flapjacks

Flapjack, Gluten, Dairy, Nut and Refined Sugar-free

Growing up in the UK Flapjacks were pretty much a staple of our afternoon tea.  I know in Australia not many people know what Flapjacks are, even my husband looked confused when I said I wanted to make them.  I guess you can say they’re similar to Muesli Bars and are normally made with copious amounts of butter, oats, and refined sugar – none of which we can have nor want to eat.

So I’ve taken the crux of my mum’s old english recipe and method and switched it to a much healthier version and one that can be enjoyed by anyone that has food intolerances and/or allergies.

These do come up quite crunchy and are a little bit more crumbly, the key is to press really well down when you’re setting it in the tray before popping in the oven.  If you have more of a sweet tooth you can definitely up the amount of honey you make these with.

You don’t have to make them with raisins, you can add any dried fruit you like, or even completely without.

Ingredients

  • 150 grams of Quinoa Flakes
  • 100 grams of Coconut Oil
  • 50 grams of Honey (can add more if you have a sweet tooth)
  • 50 grams of shredded coconut
  • 50 grams of raisins (or can swap for other dried fruit)
  • 2 tsp of Cinnamon

Instructions

1

Preheat the oven to 180 C.

2

Line a small baking tray with baking paper (I used a brownie tray)

3

Place honey and coconut oil in a saucepan and bring to boil and then take off heat

4

Mix the dry ingredients together in a bowl

5

Add the dry mixture to the saucepan and cover mixture thoroughly

6

Pour mixture in the lined baking tray and press down really firmly in the tray

7

Bake in oven for approx 20-25 mins / or until golden

8

Once cooled cut into squares and enjoy

Flapjacks - Gluten, Dairy, Nut and Refined Sugar-free

Healthy Treats

Avocado and Coconut Ice Lollies

Avocado and Coconut Ice Lollies

Avocado and Coconut Ice lollies, seriously so yum!

I bought some really cool moulds for Easter this year and rather than just making the usual, I wanted to make something a bit different.

These turned out so fab and Miss Gracie loved their little faces, I’m happy to let her have a couple at a time as the moulds I used are pretty small and there is absolutely no refined sugar in them at all (as well as Gluten, Dairy and Nut Free!).

A couple of them I dipped quickly in my Raw Chocolate Mixture  to give them a slightly different flavour and crunchy texture to yum!!

You can make this mixture in absolutely any mould you like, you’re only bound by your imagination.

You can purchase the mould for the chubby bunny face here

You can purchase the lollypop sticks here

 

Avocado and Coconut Ice Lollies

Print Recipe
Serves: Depends on Mould, I made about 30 of these

Ingredients

  • 2 large ripe avocados
  • 3 Tbsp honey
  • 400 grams of canned coconut milk

Instructions

1

Place ingredients into a high powered blender until smooth consistency

2

If not sweet enough you can add some more honey to your taste

3

Pour into moulds and pop into the freezer until thoroughly frozen

4

Keep stored in freezer until ready to eat

 

Avocado & Coconut Milk Ice Lollies

 

‘Healing Gracie’s Gut’ is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to Amazon.com.

Healthy Treats

Strawberry Chocolate Easter Eggs

Strawberry Chocolate Easter Eggs, dairy, gluten, nut and refined sugar free

Strawbery Chocolate Easter Eggs

 

Easter can be a time of real indulgence for a lot of people so I wanted to share a healthy raw treat that will hit the spot and won’t send you into a sugar high!

These delicious treats are dairy, gluten, nut and refined sugar free so great for people with food intolerances and/or food allergies.  They can easily be made into any mould you like!

Chia seeds are highly nutritious, they are rich in antioxidants and provide fibre, iron and calcium!

Cacao is much better for you than Cocoa as its been made by cold-pressing the beans, whereas cocoa powder has been roasted at a high temperature which basically lowers it nutritional value.  Cacao powder is actually a really good source of magnesium as well as high in antioxidants!

So don’t feel guilty if you have a couple of these babies!

You can purchase the mould to make these eggs here.

Strawberry Chocolate Easter Eggs

Print Recipe
Serves: 6

Ingredients

  • 1/2 cup of Cacao Butter
  • 1/2 cup of Cacao Powder
  • 2 tablespoons of Chia Seeds
  • 1 cup of Strawberries
  • Water
  • 1 tablespoon of Honey for chia seeds
  • 1/4 cup of Honey for chocolate

Instructions

1

Make the strawberry chia jam first but blitzing the strawberries and chia seeds in a blender or food processor (you can add a little water to help combine)

2

Once processed, pour the mixture into a saucepan and bring almost to a boil. Reduce the heat and stir until the mixture has thickened

3

Set aside to cool right down

4

To make the chocolate, melt the cacao butter, cacao powder and honey in either the microwave or slowly in a saucepan

5

Once melted pour a small amount of chocolate into the bottom of your chosen mould, then a blob of the strawberry jam and then cover completely with the raw chocolate mixture

6

Place in the frozen until thoroughly frozen and then place in a airtight container and store in the fridge until you want to eat one

‘Healing Gracie’s Gut’ is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to Amazon.com.

 

Healthy Treats

Appletouille

Appletouille

Another recipe inspired from Chef Steps.  This Appletouille definitely falls into the healthy treat variety!

Gluten and Dairy-free.

Eat with a dollop of yoghurt or ‘nice cream’, so good!

Appletouille

Print Recipe
Serves: 4-6 Cooking Time: 25 minutes

Ingredients

  • Apples (enough to fit chosen skillet)⠀
  • Coconut cream - 135ml ⠀
  • Coconut sugar - 1 tablespoon⠀
  • Cinnamon ⠀

Instructions

1

Use a mandolin and finally slice apples⠀

2

In a skillet (we used 8") you're going to use, place sugar and coconut cream and bring to the boil and remove from heat ⠀

3

Sprinkle with cinnamon ⠀

4

Lay sliced apples around skillet and baked for around 25 minutes at 135oC⠀

 

Appletouille

Healthy Treats

Orange & Carrot Cake

Orange & Carrot Cake

Orange & Carrot Cake

Gluten, Dairy & Refined Sugar-free.

My mum has been making this delicious cake for a while now, she’s on a very restrictive diet as is in the midst of being treated & recovering from SIBO.⠀

She can’t remember where she found the recipe but it has been slightly tweaked along the way. We hope you enjoy it as much as we do!⠀

 

 

 

Orange & Carrot Cake - Gluten and Dairy-Free

Print Recipe
Cooking Time: 45 minutes

Ingredients

  • 2 Carrots, quartered (approx 150 grams) ⠀
  • 1 Orange, quartered (approx 150 grams) ⠀
  • ½ cup honey (we normally use less) ⠀
  • ½ cup of coconut flour ⠀
  • 2 tablespoons of coconut oil ⠀
  • 4 eggs ⠀
  • 1 teaspoon of cinnamon ⠀
  • ½ teaspoon bicarb soda ⠀ ⠀

Instructions

1

Preheat your oven to 175 Celsius. Line a loaf tin with baking paper (recommended 19.5cm x 9.5cm) ⠀

2

Place the carrot and orange into your processor and blend until they are finely chopped. Add the remaining ingredients except for the bicarb soda and blend to combine. Add the bicarb soda and mix to combine⠀

3

Spoon the mixture into the lined tin and level the top

4

Bake for approx 45 mins. The cake should be golden on top, test with a skewer. Remove the cake from the oven and leave to cool in the tin for around ten minutes and then gently transfer to a cooling rack

Healthy Treats

Gut Gummies

Gut gummies

Simple and fun to make (especially when you make them in cute molds!), gut gummies are ideal to give to children as ‘sweet treats’.

Made from Gelatin and fruit – they’re a fantastic way to improve gut health. Gut Gummies are made out of gelatin, which is great for healing your gut as it helps to restore a healthy mucosal lining in the stomach and reduce the amount of inflammation in the body.

I’ve recently purchased the Gut Lovin’ Gelatin from I Quit Sugar, another fantastic brand is Great Lakes Gelatin 

This recipe has been taken from an I Quit Sugar recipe,  it can easily be swapped for other fruits.

My favourite combination is mango and coconut,  following the recipe method below I use 1 cup mango, ½ cup coconut milk and the juice of 1 lemon.

You can purchase the mould that I used to make these gummy bear gummies from here.

Gut Gummies

Print Recipe
Serves: 15 Cooking Time: 5 minutes

Ingredients

  • 3 ½ tablespoons gelatin powder
  • 1/3 cup cold water
  • 1- 1½ cups liquid/fruit

Instructions

1

Dissolve the gelatin in ⅓ cup of cold water and let it sit for 5 minutes to become gel-like.

2

Puree the mango with a stick blender

3

Heat the mango and coconut milk in a saucepan until the fruit has almost come to the boil. Remove from the heat, and stir in the gelatin quickly until a smooth consistency.

4

Pour into your favourite molds, or just make up as slab and then cut when set

5

Store in the fridge in an airtight container for up to 1 week.

Gut Gummies

 

‘Healing Gracie’s Gut’ is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to Amazon.com.

Healthy Treats

Tahini Shortbread

Tahini Shortbread

I’m always looking for ways to boost Gracie’s calcium levels, so when I came across this recipe from Jessica Sepel I HAD to make them!

They’re dairy and gluten free.

Original recipe can be found here

Tahini Shortbread

Print Recipe
Serves: 15-18 shortbreads Cooking Time: 15 minutes

Ingredients

  • 2/3 cup coconut flour
  • 4 tbsp chia seeds
  • 2/3 cup desiccated coconut
  • 2/3 cup raw almonds
  • 4 heaped tbsp. hulled tahini
  • 3-4 tbsp maple syrup/raw honey
  • A big pinch of celtic sea salt
  • 1 tbsp cinnamon
  • 1/2 tsp ground ginger
  • 1/2 tsp nutmeg
  • 1/2 cup warm water
  • Extra almonds, cinnamon and tahini to dust

Instructions

1

Preheat oven to 180C/350F

2

Add all ingredients into a food processor and process until it comes together – the mixture should be sticky enough to hold its shape when pressed. If it’s too dry, try adding a touch more water.

3

Roll 2 tbsp of mixture into a ball and press onto a lined baking tray until 1 cm thick. Using a star-shaped cookie cutter, cut the circle into a star, returning the surrounding mixture to the food processor. Repeat with remaining mixture until all shortbread is shaped into stars. Top with an almond.

4

Bake for 10-12 minutes until golden around the edges.

5

Drizzle with extra tahini and sprinkle with cinnamon.

Notes

This recipe calls for almonds, I replaced with Macadamia nuts to fit in with Gracie's special dietary requirements.

Healthy Treats

Raw Chocolate Healthy Treats

Chocolate Raw Treats

Raw Chocolate Treats

Once you try these ‘chocolates’, you will never reach for the refined sugar, preservative laden type again!

These are such a fun thing to make with children and I have a collection of cute moulds that Gracie loves.

So simple to make and you can pick and choose if you want to add different things to the mixture.

You can purchase the moulds to make these eggs here and here.

Raw Chocolate Treats

Print Recipe
Serves: 12

Ingredients

  • ½ cup cacao butter
  • ½ cup cacao powder
  • 1/8 cup honey
  • Optional: Nuts and/or dried fruit dependent on intolerances (let your imagination go wild)

Instructions

1

Melt all ingredients together gently then add whatever mixture you like. Our favourites are chopped macadamia nuts with finely desiccated coconut and orange essence with finely desiccated coconut

2

Put into either chocolate molds or loaf tin

3

Put in fridge or freezer until hardened (if in loaf tin, cut into squares)

4

Store in airtight container in fridge....if it lasts that long!!!

Notes

Dependent on allergies/intolerances you can use maple syrup or rice malt syrup as natural sweetener.

 

Raw Chocolate Treats

 

‘Healing Gracie’s Gut’ is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to Amazon.com.