HEALTHY GLUTEN FREE MUESLI CUPS

I found the inspiration for this recipe in a 'Who' magazine that I was reading on a plane the other day. These were initially 'Vegan Quinoa & Chia Bars' however after a few experiments in the kitchen alternating the recipe it changed. If you would like to make the recipe vegan friendly, substitute the egg white for 1 tablespoon chia seeds and whisk these with 1/4 cup water, then leave to stand for at least 10 minutes or until the ingredients have become gel like. I used egg as 1. I eat eggs, 2. when cooked chia seeds lose almost all of their nutrients, and 3. in my humble opinion I think they make the muesli cups stick together more favourably. I like using puffed rice in sweet recipes as it is so light, however you could substitute for rolled oats or quinoa flakes. Take extreme care heating the egg white and other wet ingredients on the stove, as you do not want to cook the egg! These cute little sweet cups can be stored in an air tight plastic container for seven days but I seriously doubt that they will last that long in your kitchen as they are so light and moreish! 

INGREDIENTS

• 1 egg white
• 3 generous tablespoons of honey, maple syrup or rice malt syrup
• 2 tablespoons rice bran oil
• 3 tablespoons water 
• 2 cups of puffed rice 
• 1 cup of mixed dried fruit & raw nuts
• 1 teaspoon ground cinnamon
• 1/2 teaspoon ground nutmeg
• 1/3 cup shredded coconut 
• patty cake holders- disposable or washable 

COOKING 

1. Preheat oven to 180 degrees celsius. Line a 12 hole muffin tin with the patty cake holders. 

2. Pour the egg white, whatever sweetener you are using, oil, cinnamon, nutmeg and 3 tablespoons of water into a small pan. Heat over very low heat, making sure not to cook the egg white, stirring for just a couple minutes or until the mixture is runny and warm. 

3. In a large bowl combine the puffed rice, mixed fruit & nuts and coconut and stir. Pour in the warm liquid from step 2 and stir well to combine until all the dry ingredients are wet. If this does not occur, add a splash more of your sweetener. 

4. Spoon the mixture into the prepared patty cake holders. Bake in the oven for 30-35 minutes or until the cups are brown in colour. Remove from heat and leave to cool completely. 

Makes / 12 

Total Preparation time / 10 minutes maximum 

Total Cooking time / 30-35 minutes 

x Emily 

CAROB or DARK CHOCOLATE GLUTEN FREE COOKIES

I've made this recipe five times over the past week, in an attempt to get the ingredients and their amounts exactly right. I have also served these cookies to many people over this time period, but the person who has most enjoyed these cookies is my fiancee! He has put in a request for these cookies to be baked every single week from now on. If you do not like the idea of caffeine in your cookies, opt for the carob option. If you feel cheated eating a cookie without chocolate in it, add dark chocolate chips or cacao nibs. If you do not eat eggs, replace the 1 egg with 2 extra tablespoons of coconut oil. The only problem you will face with these cookies is just eating one at a time! 

Ingredients

• 1/3 cup real maple syrup (not flavoured)
• 1/3 cup carob buttons or dark chocolate or cacao nibs 
• 3/4 cup almond meal
• 1/2 cup coconut flour
• 1 teaspoon bi-carb of soda
• 1 teaspoon ground cinnamon
• 1 free range egg
• 2 tablespoons coconut oil, in liquid form 
• pinch of sea salt

Baking

1. Preheat oven to 180 degrees celsius and line a baking tray with baking paper. 

2. Combine all ingredients in a large mixing bowl and stir well to combine. 

3. Shape the dough into 12 even sized balls, then flatten with your hand or a fork on the prepared baking tray. 

4. Bake for 20 minutes at 180 degrees, then lower the heat to 160 degrees for 5 minutes. 

5. Remove from the oven and leave to cool completely - this is the hardest step of all! 

Makes / 10 / 12
Total Baking time / 25 minutes 

x Emily 

CHOC BANANA POPSICLES / ICE CREAM

I've tweaked this recipe several times over the past few weeks and feel that the below ingredient list is at its best. Half an avocado is a necessity, as it makes the mixture creamy and smooth. A frozen banana (or 2 small) is almost a must for creating the ice cream consistency. I like to use 1/2 cup unsweetened almond milk and 1/2 cup unsweetened vanilla almond milk for a delicious flavour, however any almond milk would do. My fiancee and I love these choc banana popsicles, as they taste like a guilt-free ice cream and have been cooling us down over the past few steamy days! 

Ingredients

• 1 large frozen banana or 2 small frozen bananas
• 2 heaped tablespoons cacao powder
• pinch of sea salt
• 1/2 a medium avocado 
• 1 tablespoon organic maple syrup
• 1 cup unsweetened almond milk
• 1/2 cup water 
• 6 ice block / popsicle moulds

Method

1. Place all the ingredients in a good blender. Blend on a high setting until smooth and all ingredients are well combined. You may need to add more water if the mixture is too thick. 

2. Pour the mixture evenly into 6 ice block/ popsicle moulds and place in the freezer for a minimum of 3 hours. 

To eat- run the mould under hot water for a few seconds to loosen the popsicle. 

Makes / 6 

Total Preparation time / 5 minutes 

Total Freezing time / minimum of 3 hours 

x Emily