Quite possible the easiest and healthiest chocolate muffins you will ever make!
Makes 12 mini muffins or 7 large muffins
Ingredients 1 cup all-purpose flour 1 cup unsweetened apple sauce 1/2 cup to 1 cup sugar or preferred sweetener equivalent, depending on taste 3/4 cup (plant) milk of choice 1/4 cup cacao or cocoa 2 tsp baking powder dash of vanilla pinch of salt
Note: You will need a silicon mould as they will stick to paper muffin cups due to their low fat content.
Preheat oven to 180 °C. Dump all ingredients (no particular order needed!) in a large mixing bowl and mix with a whisk or wooden spoon until you obtain a smooth and pourable batter. This should not take long at all. Evenly distribute into the muffin moulds. Bake for 15-20 minutes. Turn off the oven and let them rest in the hot oven for 5 minutes, then take them out and let them rest on the bench for 10 minutes. Only remove them from the mould once they have cooled as they will stick.
Ingredients 260g self-raising flour (gluten free if required) 40g plain flour (gf if required) 500g overripe bananas, well-smashed/pureed 2 eggs or egg replacer pinch of sea salt vanilla essence 100g sugar of choice 1tsp cinnamon half cup milk or dairy alternative of choice half a cup of apple sauce
Method Preheat oven to 180°C. Line a loaf pan with baking paper, allowing it to overhang. Sift the flours, salt and cinnamon into a large mixing bowl. Stir in the sugar and make a well in the centre. Add mashed bananas, apple sauce, egg replacer, vanilla and milk. Stir until well combined. Spoon batter into prepared pan Bake for 45 minutes. Let cool on a wire rack and cut into slices. Keeps well in the fridge for at least 5 days.
Who doesn’t love Japanese curry? That burst of Umami just always seems to hit the right spot. Unfortunately, store bought Japanese curry relies on roux made with butter so it is never a light meal. But what if you could create a Japanese curry in your own kitchen without all the added fat from butter and oil?
Now, I will not call this an “authentic” Japanese curry because it isn’t, but if you’re craving that umami flavour without fat, oil, onions, garlic, dairy, and gluten, then this recipe is for you! Needless to say, it is quick and easy like all my recipes.
It is also very customisable – while I consider carrots and peas somewhat crucial you can absolutely use up any vegetables that are lingering in your fridge. Obviously regarding the protein, the options are endless. The version pictured has marinated tempeh, but please feel free to use any protein you/your family like. My kids love it with chicken nuggets (a kind of cheat’s katsu curry!), but beef, tofu, chickpeas would also be great options.
4 cups of vegetables (I recommend peas, carrots, and potatoes, but broccoli, cauli, zucchini and pumpkin would also be great options)
1-2 apples (Fuji or Pink Lady are great)
4 cups of vegetable or chicken stock
2 tbsp ketchup
1 tbsp (vegan) Worcestershire sauce
1 tbsp rice wine vinegar
1 tbsp soy sauce or tamari
2 tbsp curry spice
3 tbsp cornstarch/cornflour
Bring stock to boil in a large pot/saucepan, add vegetables, apple, and condiments (Ketchup, Worcestershire sauce, vinegar, soy sauce, curry spice) and cook on low to medium until potatoes are tender.
In a separate small saucepan, mix cornstarch/flour with the same amount of water until all the lumps are gone, then add about a cup of the curry liquid and stir until thick and viscous. This is your fat-free roux. Add the roux into the curry and cook for another 20 minutes.
Meanwhile, cook rice for serving as well as your protein of choice.
Now this is a real game-changer. If you are sick of rancid-tasting store-bought microwave popcorn and the idea of an oil-free healthy crunchy snack sounds good to you, look no further than this easy recipe for oil free healthy microwave popcorn.
Oil free healthy microwave popcorn
1/4 cup popcorn kernels
1/4 tsp salt (more or less to taste)
2 tbsp water
In a heat-proof glass pyrex dish, mix all ingredients. Cover with an old dish towel (it might get stained) and microwave for two rounds of 3-4 minutes each, around 7 minutes in total, until popping slows down.
You might need more or less time depending on your microwave. Be careful when opening the microwave door as the bowl will be very hot.
Gluten free, vegan and much lower in fat than traditional caramel slice – what’s not to love?
Making healthier, allergy-friendly versions of old favourites is definitely a hobby of mine. And caramel slice is no exception!
Just look at it – wouldn’t you think it’s the real deal?
Traditional caramel slice comes with a buttery shortbread, but you won’t find any butter or margarine in my version. For the caramel, I used a store-bought vegan condensed milk which is quite low in fat, but you can also make your own. I used dark chocolate for the topping so this is not a “fat-free” caramel slice, but it is much lighter and healthier than the original. And because there is a lot less sugar in it, it is also more satisfying!
My whole family approved of these (which is rare!) and they would be perfect for school’s cake stalls as they come without dairy, eggs or nuts!
Makes 24
One cup gluten free flour One cup apple sauce One cup desiccated coconut
Preheat oven to 180°C and line a slice tin (20x30cm) with baking paper. Combine flour, coconut and apple sauce in a large bowl until mixed well. Press into tin and bake for 15 minutes until golden brown. Pour condensed milk over base and bake for another 10 minutes. Allow to cool Melt the chocolate and pour over base. Let set in the fridge, then slice into squares.
These freeze very well – but I am sure they will be gone before you have a chance to freeze them!
Gluten free, vegan and fat free are usually not attributes that come to mind when hearing “Stollen” – I show you that the impossible is possible!
Tastes just like traditional Stollen – but without butter, egg, oil or wheat!
Today I got a real treat for you! Most of you would be familiar or would have at least heard of “Stollen”, a very dense traditional German spiced loaf typically eaten in the weeks leading up to Christmas.
Behold all this spicy, Christmas-y, fruity deliciousness!
It is basically our version of Christmas pudding and it is certainly never a light dish! Traditional Stollen is made with lots of butter (in the store-bought version often replaced with cheap margarine) as well as nuts and marzipan, none of them recommended if you are watching your waistline or are struggling with autoimmune issues (me).
Now, there is no shortage of recipes for gluten-free Stollen out there and there is even store-bought gluten free Stollen these days. Making it vegan is already a bit more of a challenge as Stollen relies heavily on milk, butter, and eggs. However, you do find recipes for vegan Stollen on the net. Problem is, even the vegan versions use lots of oil or margarine. I am presenting you here a completely fat-free version of this delicious treat that also happens to be vegan and gluten free!
It is so fluffy, juicy and delicious, you won’t miss a thing. It is comforting and perfect with a cup of hot latte or tea on a chilly afternoon. So now matter if you are vegan, want to lose weight or suffer from allergies, fear not – the perfect Stollen is awaiting you!
One loaf
454g gluten free flour (I use a self-made mix of buckwheat flour and a store-bought gf flour mix) 14g dried yeast 130ml almond milk, luke-warm 120g raw sugar 1 cup apple sauce 3tsp mixed spices (cinnamon is mandatory, everything else is up to you – I recommend ginger, cardamom, cloves, nutmeg) almond extract 250g mixed dried fruit (sultanas etc.) and orange peel
Soak dried fruit in some hot water (or orange/apple juice) to soften. Dissolve yeast in the milk, add a tsp of sugar and stir until completely dissolved. Add the flour, spices and remaining sugar to a large bowl, add the yeast-milk mixture and apple sauce, mix well, cover with a dishcloth and let the dough rise in a warm spot for 15 minutes. Add the almond extract and drained soaked fruit and knead well. Let rest for another 2-3 hours. Preheat oven to 180°C. Fill the dough in a loaf tin and bake for 45 minutes. For a more authentic Stollen, you can sprinkle with icing sugar after baking but it is not necessary.
For a super quick and easy yet healthy and delicious salad which is also great for meal-prepping try this recipe for my cauliflower super salad!
It takes next to no effort, is incredibly versatile, delicious hot or cold and delivers healthy plant protein to fuel your afternoon. You can use whatever veggies, legumes and grains you have at hand. My secret is to use a tin of chickpeas and use the chickpea juice (ie. aquafaba) to coat the vegetables in before roasting. They get nice and crispy and any spice sticks to them much better. Aquafaba also eliminates the need to use oil.
Healthy, easy, yummy and of course vegan, gluten free and oil free – my Cauliflower Super Salad
Serves 3
3 medium potatoes, washed and cubed or cut into wedges 1 medium head of cauliflower, cut into small florets optionally any other vegetables such as kale or pumpkin grains of choice (I use a pre-cooked mix of brown rice and quinoa) 1 tin of chickpeas, drained (but reserve liquid!) and rinsed well favourite spices/sauce (e.g. cajun spice, curry mix, bbq sauce)
Method
Preheat oven to 240 °C. Mix the potatoes, cauliflower and chickpeas (or any other legumes and vegetables) in aquafaba and spices.
Bake on a lined sheet until cooked to your liking (about 20-30 minutes). Add precooked grains, mix through and serve with your favourite dressing!
Whether you are veteran vegan, someone who is new to the plantbased lifestyle or just looking for a meat-free staple recipe for lent and beyond, this superb vegan mushroom bourguignon is for you!
It is easy and economical to make yet refined and elegant, looks fancy enough for a dinner party, it is comforting and warming and with its meaty texture will convince even the staunchest meat eater! It is the perfect dish on a gloomy autumn night – and actually for any other night as well!
Mushrooms are a rich, low calorie source of fiber, protein, selenium, and antioxidants. This recipe does without any oil, butter, cream or other fat sources and is therefore low in fat and calories and suitable for pretty much any diet!
It freezes well and is therefore suitable for meal prep.
Mushroom Bourguignon for Meal Prep
4 garlic cloves, minced 2 onions, peeled and finely chopped 3 carrots, finely sliced 3 stalks celery, finely sliced 480g mushrooms, brushed and sliced (any type is fine) 120ml (half a cup) tomato paste dried thyme and rosemary 1-2 tsp cornstarch or tapioca starch 1 cup vegetable broth 1 cup red wine salt (or soy sauce) and pepper to taste
Sear garlic, onions, carrots, and celery in a bit of water or broth in a heavy pot until softened, add mushrooms, thyme, rosemary. Add one cup red wine and broth and let cook until reduced and alcohol smell has evaporated (about 25-30 minutes). Add tomato paste and salt or soy sauce and pepper. Dissolve cornstarch or tapioca in equal amount cold water and add to the bourguignon while vigorously stirring. Let simmer until thickened. Serve with mashed potatoes or alternatively over pasta or rice.
Who doesn’t love bliss balls? They are a healthy afternoon treat with your cuppa, the perfect pick-me-up for that dreaded afternoon slump, a beloved addition to school lunchboxes or even an energizing breakfast on the run!
Alas, most bliss ball recipes on the nut contain nuts or nut butters, which not only makes them unsuitable for people with allergies, but also unnecessarily high in fat. Here, I present my staple recipe with 5 pantry ingredients!
1 cup (certified gluten free) oats, preferably ground to a coarse flour 1 cup packed (approx. 20) dried dates, pitted, chopped (and soaked in hot water if not using Medjool) 1/4 cup protein powder of choice (vanilla or chocolate works best) 2 tbsp cacao 3 tbsp desiccated coconut (optional) cinnamon to taste pinch of sea salt
First, blend the soaked and drained dates in a high-powered blender until you get a smooth date paste. Add the rest of the ingredient and blend until a smooth doughy ball forms. Shape approx. 24 small bliss balls and refrigerate.
Quick, easy, healthy and yummy pumpkin spice bars – a great breakfast or snack!
Looking for a quick easy and healthy recipe to have at hand when the 3pm slump strikes, the kids come home hungry from school or you need a quick breakfast on the run that doesn’t weigh you down? Then look no further than these pumpkin spice bars!
I have made and perfected this recipe countless times over the years and let me just reassure you that these pumpkin spice bars don’t need to be pumpkin spice bars at all. You can replace the pumpkin puree with apple puree and have apple bars (my favourite!) or replace it with banana and have banana bars etc. This recipe is veeery forgiving – you can play around with different grains, different sweeteners (or omit sweetener altogether) and it will always work!
Ingredients: 3 flax eggs (3 tbs ground flaxseed dissolved in 9 tbs water or plant milk and left to thicken) 3 cups rolled oats 3/4 tsp baking powder 1 cup pumpkin puree (or apple sauce or other fruit/veg puree) cinnamon and other spices to taste pinch of salt 1 cup soy milk or other plant milk 1/4 cup coconut sugar or other sweetener (may be omitted) sultanas or other dried fruit and seeds (half a cup)
Method: Preheat fan-forced oven to 180°C. Line or grease a 20×30 cm baking tin. Stir all ingredients together and let rest for 20 minutes – the longer the better! Pour into prepared tin and bake for 20 minutes or until golden on top. Let cool completely before you slice into squares.
Substitutions and adjustments:
As for oats, you can use quick or rolled oats, the rolled oats give a better texture though.
Sweetener: I have made these many times, including with raw sugar, coconut sugar, stevia, honey, and maple syrup and they all work well. As the oats, apple sauce and dried fruit are naturally sweet you can even omit sweetener altogether.
Milk: You can use any plant milk you like. I used soy milk to keep it nut free, but feel free to use nut milks if you don’t need the bars to be nut free.
Add-ins: These bars are very low in fat as they are free of oil, butter and eggs. The fat only derives from the natural fat in the oats and the seeds. If you follow a very low fat diet, omit the seeds and just add dried fruit.
Flax eggs: If you eat eggs, you can use 2 whole eggs instead of the aquafaba.
Pumpkin puree/apple sauce: mashed banana works well if you don’t have apple sauce, or any type of “baby food” purees. I’ve made these with pumpkin purée with great results.
Nat's Ladle 