Sweet Treats

Quinoa Dessert Pudding

Source: Recipe from American Diabetes Association 

Prep time: 5mins

Cook time: 35mins

Servings: 9- (1/3 cup per serve)

Ingredients:

• 1 cup Quinoa

• 1 1/2 cup Skim Milk

• 1 1/2 cup Greek yoghurt

• 1/4 cup Stevia sweetener

• 1 tsp Vanilla Extract

• 1/2 tsp Cinnamon

• 1/4 tsp Nutmeg

• 1/2 cup Pumpkin Seeds

Instructions:

1. Rinse quinoa under cold water for 2 minutes.

2. Whisk together milk, yoghurt, brown sugar blend, vanilla, cinnamon, and nutmeg in a medium saucepan over medium heat. Bring to a simmer.

3. Once the milk mixture is simmering, stir in quinoa and reduce heat to a low simmer. Partially cover the pan and cook 20 minutes, stirring every 10 minutes.

4. Add a baking sheet on a tray and spread pumpkin seeds to toast for 10 minutes.

5. When quinoa is done cooking, stir in toasted pumpkin seeds and serve.

Nutrition Info per serve: 120 calories, 6g protein, 24g carbohydrates, 2g fibre, 4g sugar, 2g added sugar, 3g total fat, 40mg sodium, 0.3g saturated fat, 5mg cholesterol 

Cool Weather Cobbler

Source: Recipe from Diabetes Food Hub 

Prep time: 20mins

Cook time: 45mins

Servings: 18

Ingredients:

• 6 medium apple and/or pears (peeled, cored, and sliced)

• 1 cup cranberries or pitted cherries (fresh or frozen)

• 1 tbsp arrowroot powder

• 2 tsp ground cinnamon

• 1 tsp fresh ginger (grated)

• 1 tsp orange zest (grated)

• 1 cup almond flour

• 2 cups rolled oats

• 1/4 cup pumpkin seeds

• 1/4 cup raw almond slices

• 1/4 tsp iodised salt

• 1 tbsp olive oil

• 1/3 cup sugar free maple syrup

Instructions:

1. Preheat the oven to 180°C.

2. To make the filling, toss together all the fruit, the arrowroot powder, 1 tsp cinnamon, ginger, and orange zest in a medium bowl. Spread the filling in the bottom of an 8 x 12-inch baking dish.

3. To make the topping, stir together the almond flour, oats, pumpkin seeds, almond slices, 1 tsp cinnamon, and salt in another medium bowl. Drizzle in the olive oil, maple syrup and mix until evenly combined.

4. Crumble the topping over the filling and bake for 40 minutes, or until the topping is brown and the fruit is bubbling. Remove cobbler from the oven and set aside to cool for 10 minutes before serving.

Nutrition Info per serve 3/4 cup: 170 calories, 4g protein, 25g carbohydrates, 4g fibre, 11g sugar, 4g added sugars, 8g total fat, 0.5g saturated fat, 35mg sodium, 180mg potassium

Carrot Cake Sandwich Cookies

Source: BBC Good Food Website

Prep time: 10 mins

Cook time: 20mins

Servings: 24 pieces

Ingredients:

• 3/4 cup wholemeal flour

• 1 tsp baking powder

• 1/2 tsp baking soda

• 1 tsp ground cinnamon

• 1/2 tsp ground ginger

• 1 1/2 TBSP desiccated coconut

• 1/4 cup walnuts, finely chopped

• 2 medium carrots, grated

• 1 large egg

• 1/4 cup extra virgin olive oil

• 2 1/2 TBSP maple syrup

• 1 tsp vanilla essence

Ricotta mixture:

• 1/2 cup ricotta (reduced fat if available)

• 1 tsp vanilla essence

• 1 1/2 tsp orange zest

• 1 tsp honey

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Instructions:

1. Heat oven to 180C. line an oven tray with baking paper.

2. Mix together in a large bowl the wholemeal flour, baking powder, baking soda, cinnamon, ginger. Stir through walnuts, coconut, grated carrots.

3. Whisk in the egg, oil, 1teaspoon of vanilla essence and maple syrup and mix until well combined.

4. Using a spoon, scoop out the mixture and place on baking tray, rounding slightly.

5. Make for 10 minutes.

6. In a smaller bowl mix together ricotta, honey, 1 teaspoon of vanilla essence and orange zest.

7. When cookies have cooled down, sandwich the cookies with the ricotta mixture.

Nutritionper cookie: Calories 140kcal, carbohydrates 12.8g, sugar 7.1g, fibre 2.3g, total fat 8.3g, saturated fat 1.7g, protein 2.9g

Almond flour cake 

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Source: https://thebigmansworld.com/almond-flour-cake/#wprm-recipe-container-39398

Prep time: 15 mins

Cook time: 50 mins

Servings: 12 pieces

Ingredients:

1 1/2 cups almond flour

4 large eggs (separated)

1/2 cup sugar

1TBSP vanilla essence

1/4 cup sliced almonds (optional)

Instructions:

1. Pre-heat the oven to 180c. Line and grease an 8-inch cake pan and set aside.

2. In a bowl beat together your egg whites until a stiff peak forms.

3. In separate larger mixing bowl, combine your almond flour, egg yolks, sugar and lemon zest and mix well.

4. Fold through your egg whites until combined. Transfer the cake mixture into the greased cake pan and top with sliced almonds.

5. Bake the cake for 50 minutes, or until tender on top. Remove the cake from the oven and let cool for 15 minutes, before carefully invert onto a plate and sprinkling with powdered sugar.

Nutrition: Serving 1 slice, Carbohydrates 3g, Fibre 2g, Protein 5g, Fat 9g, Sodium 24mg

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Black Bean Brownie

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Source: Nadia Lim recipe

Serves: Makes 21 pieces

Prep time: 10 minutes

Cook time: 20 minutes

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Ingredients

• 1/4 cup melted margarine

• 1 can of black beans, rinsed and drained

• 1 teaspoon baking powder

• 2 eggs

• 4 TBSP sugar-free maple syrup  

• 100g dark chocolate (70%)

Instructions:

1. Preheat oven to 150 degrees Celsius on fan bake setting.

2. Lightly grease 18-21cm baking tin with margarine, line with baking paper.

3. Add black beans, baking powder, eggs in a blender. Scrape down the sides of the blender until mixture is well combined and smooth.

4. Pour mixture from blender into the baking tray.

5. Bake for 20 minutes if you prefer a fudgey texture or 25 minutes for a firmer texture.

6. In a pan, add margarine, sugar-free maple syrup, dark chocolate over medium heat until well mixed. Stir frequently.

7. Take brownies out of the oven. Cool for 5 minutes.

8. Put brownies into fridge for 20 minutes to set.

9. Spread icing on top of brownie mixture. Cut into 15 pieces.

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Peanut Butter Oatmeal & Chocolate Chip Cookies

Source: https://www.ambitiouskitchen.com/peanut-butter-oatmeal-chocolate-chip-cookies-flourless-no-butter/

Prep time: 5 mins

Cook time: 10 mins

Serves: 18

Ingredients:

1 cup natural creamy peanut butter

1/2 cup or 2/3 cup packed dark brown sugar

1tsp vanilla extract

2 large eggs

3/4 cup rolled oats

1/2 tsp baking soda

1/2 cup or 2/3 cup chocolate chips

Instructions:

1. Preheat oven to 175 degrees. Line a baking sheet with baking paper.

2. In a small bowl mix together the oats and baking soda, set aside.

3. In a large bowl mix together peanut butter, brown sugar, eggs and vanilla until smooth. Mix in dry ingredients with a wooden spoon, then gently fold in chocolate chips.

4. Roll cookies into 2 inch dough balls and place 2 inches apart on prepared baking sheet.

5. Bake cookies for 9-12 minutes and remove when edges barely begin to turn a golden brown. The cookies may look a little underdone, but they will continue to cook once you remove them from the oven.

6. Cool for 5 minutes on the cookie baking sheet then transfer to a wire rack to cool completely.

Nutrition facts: serving 1 cookie, carbohydrates 17.4g, sugar 13g, fibre 1.8g, protein 4.8g, fat 10.2g.

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