Tag Archives: dessert

Perfect Protein Bar

A few Saturdays ago I got together with my mum and sister, and we put our heads together to come up with something that so many of us often struggle to find. The perfect afternoon snack.

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This was our checklist:

  • healthy
  • satisfy chocolate craving
  • protein loaded
  • low sugar
  • high fibre
  • nutritious
  • delicious

I’m happy to say we ticked all of these and created the perfect protein bar from the very heart of my mum’s kitchen. We could hardly wait for the bar to cool so we could taste test it. When we did, we all nodded in agreement that this was the best we’ve tasted. Heck, even the boys that were watching rugby upstairs gave it the tick of approval. If I can get my husband to say “that doesn’t taste healthy at all” – it is probably the best complement he can give to my healthy creations!

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Ingredients:
Makes 12 slices

½ cup almond meal
⅓ cup protein powder (Sunwarrior Brown Rice Protein)
2 ripe bananas
¼ cup shredded coconut
¼ cup chia seeds
¼ cup hemp seeds (or pepitas/sunflower)
3 tablespoons cacao powder 3 tablespoons almond butter (or nut butter of choice)
1 teaspoon vanilla paste
15 drops liquid stevia
2 tablespoons raw honey

Method:

Preheat oven to 175 degrees Celsius. Combine all ingredients in a high power blender. Blend until well combined. Line a bread pan-sized baking tin with baking paper and press mixture firmly into the tin. Bake for 15 – 20 minutes. Remove from oven and let cool completely before slicing. Makes 12 slices.

Nutrition Info per slice:

470 kJ or 112 kcal
6 grams protein
9 grams carbohydrate
4 grams fibre

It is delicious with a dollop of yoghurt and some warmed berries!

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Healthy Strawberry Macaroons

I want to clear up the confusion between macaroons and macarons. Macarons is a sweet meringue-based confection made with eggs, icing sugar, granulated sugar, almond meals, and food colouring/flavour. It is usually filled with a ganache or buttercream. The macaroon is a type of light, baked confection, that can look like a small cake or meringue-like cookie. Here is an illustration provided by blogilates

It is this innocent-looking delightful treat on the high tea tiers that makes us second guess the healthy eating vow we murmur to ourselves as the tea is being poured into our fine china cup.

Not Your Typical Dietitian has developed the “Not Your Typical Macaroon” and gave it a healthy twist, without refined sugar and butter. I am not saying that this treat is that healthy that you can now gorge yourself on them, but they’re definitely a better option than the macarons you’ll find staring back at you through the glass casing at the patisserie. And they have real fresh strawberries in them!

Ingredients:
Makes ~20 macaroons

1 ½ cups almond flour
2 ½ cups organic shredded coconut
3 tablespoons raw honey
3 tablespoons cold pressed coconut oil
2 teaspoons natural vanilla extract
1 punnet fresh strawberries (250g) (finely chopped)
Pinch sea salt

Method:
Combine dry ingredients. Warm coconut oil and honey in a bowl suspended in hot water until runny, then add vanilla. Combine with dry ingredients. Once well combined, carefully mix through the strawberries. Use your hands to form into macaroon shapes and place on baking paper. Chill in fridge for around 1 hour or until firm. Keep refrigerated in an airtight container. Will keep for 1 week.

IMPORTANT: You probably noticed that these babies don’t require any baking. However, if you would like to bake these for a crunchy outer casing and soft chewy centre, then you can bake them at a very low temperature (140 or 150 degrees Celsius) for around 40 to 50 minutes. The key is not letting them brown too much – so keep an eye on them!

 

Rhubarb & Raspberry Tart

Rhubarb is really in right now. Especially since it’s winter here in Australia. So I made a rhubarb and raspberry tart to celebrate (healthy style of course!). Here’s how I did it.

Ingredients – Makes one delicious tart

Base
1 ½ cup oatmeal
½ cup shredded coconut
½ cup almonds or macadamia nuts
3 tablespoons coconut oil (or 2 ½ tbsp. almond/macadamia/olive oil)
2 tablespoons maple syrup

Filling
5 stalks rhubarb (chopped)
1 cup frozen raspberries
1 large pear (chopped)
3 tablespoons honey/maple syrup/agave (or stevia equivalent for sugar-free diets)
2 tablespoons arrowroot
1 teaspoon vanilla extract

Topping
¼ cup shredded coconut
2 tbsp. coconut sugar
2 tbsp. chopped walnuts

Method
Preheat oven to 200 degrees Celsius.
Using a food processor, lightly process the oatmeal, coconut, and nuts until the nuts are just broken. Add the oil and syrup and pulse until the mixture is combined enough to stick together. Press the mixture firmly into a tart tin using clean fingers. Place in a hot oven and bake for 8 to 10 minutes or until slightly golden.Meanwhile, heat a saucepan on medium heat and add raspberries and chopped pear. Using a potato masher, squash the fruit to release juices. Stir in the syrup and vanilla until combined. Add the rhubarb and cook for approximately 10 minutes, stirring the contents to prevent it from burning. Once the rhubarb becomes soft and starts to disintegrate take off heat and add the arrowroot to thicken the mixture. Cool slightly.

Pour rhubarb mixture into tart base and spread evenly to cover pastry. Place in the oven and reduce heat to 180 degrees Celsius. Combine the ingredients for the topping and sprinkle over tart after 20 minutes of baking. Bake for another 5 to 10 minutes. Remove from oven and eat warm with coconut ice cream. Heaven!!

This one was eaten with Greek yoghurt, crushed berries and honey, but the flavours in your mouth turn into a party when paired with some homemade or store-bought coconut ice-cream.

Are you licking your screen yet? Go and make it NOW! :)

 

Baked Pears with Banana & Almond Butter Ice Cream

This dessert is satisfying, warming, and delicious – everything you want in a winter dessert. This is my kind of food, because it tastes naughty but is actually VERY healthy. And who doesn’t want guilt-free indulgences right? Especially when the weather is getting chilly!

The main feature of this dessert is the pear. I am a bit obsessed with pears at the moment. They are really cheap at my local farmers market and I love how versatile they are. You can use them in smoothies, grate them into bircher muesli, add thin slices to a lunchtime salad, or even as a marinade for meat (think Korean food….yummmm). They’re delicious added to freshly squeezed green juices too (I love kale, cucumber, lemon, and pear).

And of course, as a dietitian, I love pears for their high fibre content – a whopping 7g of fibre in one pear! We all need at least 30 grams of fibre per day, so you can see that eating a pear a day pushes things along nicely (literally)!

Ingredients for pears (makes a large batch)

5 ripe fresh pears
cinnamon
1 cup of warm water
~ 10 drops Organic liquid stevia drops (~ 3 teaspoons of powdered stevia)
1 tablespoon honey
Natural vanilla extract

Method

Pre-heat oven to 200 degrees Celsius. Wash pears, cut into quarters, and remove core. Set aside. In a bowl, combine warm water with stevia, honey, and vanilla extract. Add pears and mix to coat pears with syrup. Place the mixture onto a roasting tray and sprinkle liberally with cinnamon (about 2 teaspoons all together). Bake for 20 minutes and then turn pears so the skin faces out (this is to get that crispiness). Bake for another 10 to 15 minutes or until skins are crispy and golden. Serve warm (or cold) with ice cream.

Ingredients for ice cream (for one serve)

1 frozen banana
1 teaspoon of almond butter
1/2 teaspoons vanilla extract
1 teaspoon maple syrup for drizzling

Method

Place frozen banana and vanilla extract in a high-power blender and blend until you reach a creamy consistency. Add almond butter and blend until well incorporated. Use an ice cream scoop to serve, and drizzle with a little maple syrup.

What is your favourite pear recipe?

Link of the day:
Why not make this Maple Brown Rice Pudding with pear?
Maple Peach Brown Rice Pudding 1