Summer & Festive Eats

Source: https://www.diabetes.org.nz/recipes-index/blueberry-crumble-slice

 

Prep time: 10 mins

Cook time: 15 mins

Serves: 6 pieces

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This is thinner than your average fruit crumble and so quicker to bake.

 

Ingredients:

• 2 cups fresh or frozen blueberries

• 4 TBSP water

• 2 TBSP cornflour

• 2-3 TBSP maple syrup

• 1/2 tsp cinnamon

• 1/4 cup wholemeal flour

• 1/2 tsp baking powder

• 1/2 cup rolled oats

• 2 level TBSP olive oil or Olivani

 

Instructions:

1. Preheat the oven to 200 degrees Celsius fan bake.

2. Mix corn flour and 2 TBSP water into a paste.

3. In a pan combine blueberries, 1 TBSP maple syrup, cinnamon and water. Mix well. Bring to a boil, then reduce heat and simmer for five minutes with the lid on.

4. Take off the heat and mix cornflour and water paste through the fruit mix.

5. In a medium bowl, combine wholemeal flour, baking powder, oats, 2 TBSP maple syrup. Stir olive oil through dry ingredient mix.

6. Spoon in the berries and smooth out to cover the base of the baking dish OR individual ramekins.

7. Sprinkle dry mix over the blueberries.

8. Bake for 15 minutes or until the top is golden.

 

Serve with low fat natural yoghurt 😊

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Nutrition: Energy 210kcal, Protein 3.6g, Fat 5.3g, Saturated fat 1.1g, Carbohydrate 34g, Sugars 13.4g, Sodium 99mg​

Source: https://shuangyskitchensink.com/peanut-butter-oatmeal-balls-no-bake/

 

Prep time: 10 minutes

Cook time: 0 minutes

Serves: Makes 12 pieces

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Ingredients

• 1 heaping cup oats (quick or rolled)

• 1/2 cup smooth peanut butter

• 1/4 cup dark chocolate chips

• 1/3 cup maple syrup or honey

• 1-2 TBSP chia seeds (optional)

• 2-3 TBSP milk

 

Instructions:

1. In a large mixing bowl, combine rolled oats, chia seeds.

2. Add peanut butter and maple syrup to the bowl. Stir or work it with your hand until well combined. Add 2-3 TBSP milk if too dry or crumbly.

3. Fold in dark chocolate chips.  

4. Cover the mixture and let chill in the fridge for 20 minutes.

5. Line a cookie sheet, baking dish or large plate with parchment paper. Use a spoon to form the dough into balls. (Wet hands to form dough balls better).

6. Either freeze or fridge for 20 minutes or eat at room temperature.

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Can store in the fridge for up to 2 weeks or freezer for 2 months.

Chia seeds absorb liquids therefore if the dough gets too dry or crumbly add 2-3 TBSP of milk.

 

Nutrition per 1 ball: Energy 167kcal, Protein 5g, Fat 10g, Saturated fat 2g, Carbohydrate 17g, Sugar 8g, Fibre 2g, Sodium 75mg

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Source: https://www.gordonramsay.com/gr/recipes/chocolate-and-avocado-mousse/ and https://chocolatecoveredkatie.com/avocado-chocolate-mousse-vegan-healthy/

 

Prep time: 10 mins

Cook time: 2 mins

Serves: 4

 

Ingredients:

2 medium to large rice avocado, peeled and stoned

2 TBSP honey (Can reduce to 1 TBSP depending on taste)

1 tsp vanilla essence

50g cacao powder (or dark cocoa powder if not available)

2-3 TBSP milk (if mixture is too thick)

 

Instructions:

1. Put the avocados into a food processor and blend until smooth.

2. Add 2 TBSP honey, vanilla essence, cacao powder and blend until completely combined.

3. Spoon the mousse into small glasses and fridge for up to an hour before serving.

 

If you find the mixture is too thick you can add 2-3 TBSP of milk to make creamier.

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You can use 200g of dark eating chocolate (60-75% cocoa) and melt in microwave for 1 minute at a time.

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Nutrition per serve: Energy 146kcal, Protein 3.1g, Fat 13.1g, Saturated fat 3.3g, Carbohydrate 11.1g, Fibre 7.2g, Sugar 25g, Sodium 79mg

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