Tag: No Added Sugar

Baked Rice Pudding

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Iodine is a nutrient we need to make thyroide hormones. If we don’t get enough iodine in our diets it can lead to something called goitre where our thyroid glands swell up in our necks in order to increase the capture of low levels of iodine in our diets. This was a common disease in 1950’s before iodine was used in the dairy industry to help improve sterilisation techniques for dairy cattle. Since plant-based dairy products has boomed over the years, we are starting to see the increase of this goitre again as dairy intakes are reduces. Other sources of dietary iodine include shellfish and certain white fish. For those following a fully plant-based diet it is essential that you look for alternative sources of iodine, such as fortified milk alternative products. Many products are now starting to add this nutrient back in, but not all have to be sure to carefully check the ingredients or the nutritional information chart where they will proudly state it has been added.

One delicious way I like to use iodine-fortified milk alternatives is in my Baked Rice Pudding. For the creamiest and richest rice pudding I use the barista version, very close in taste to rice pudding enriched with cream. The standard unsweetened oat milk still makes a delicious rice pudding without so much richness, and is the basis for my nutritional analysis, although most iodine containing milk alternatives are fortified to around 20μg per 100ml.

Serves 4

Ingredients

  • 5 medjool dates, pitted
  • 800ml unsweetened oat milk fortified with iodine
  • 100g pudding rice

To serve

  • 200g frozen cherries
  • 30g flaked almonds
  • 30g coconut flakes

Method

  • Preheat the oven to 130°C fan/ 140°C convection
  • Blend the dates with 400ml oat milk
  • In a large baking dish (approximately 1.3l) mix the rice, date milk and the remaining oat milk. Bake in the oven for 1 hour 45 minutes.
  • On a baking tray add the coconut and almonds. Bake for the last 10 minutes.
  • Defrost the cherries over a low heat, allowing their juices to slightly concentrate.
  • Serve the rice pudding hot with the cherries, almonds and coconut sprinkled over the top.
Baked Rice Pudding

Per serving: 399kcal/ 12g fat/ 4.8g saturated fat/ 62g carbohydrates/ 6.7g fibre/ 6.7g protein/ 45μg iodine

Omega-3 Enriched Granola

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Looking to increase your intake of omega-3 fatty acids when you don’t eat fish? Here’s an easy fix you can use to help increase your dietary omega-3 intake.

Makes 20 servings

Ingredients

  • 100g pitted dates
  • 30g chia seeds
  • 30g linseeds
  • 150g rolled oats
  • 50g rye flakes
  • 50g barley flakes
  • 50g spelt flakes
  • 100g chopped walnuts*
  • 30g sunflower seeds
  • 50g desiccated coconut
  • 50ml extra virgin olive oil
  • 100g sultanas
  • 100g dried cherries

Method

  • Preheat the oven to 120°C fan/ 130°C convection
  • Soak the dates in 200ml boiling water for 5 minutes, before adding the chia and linseeds and blending to a paste.
  • In a large mixing bowl add the oats, rye, barley, spelt, walnuts, sunflower seeds and coconut. Add the date paste and mix thoroughly before adding the olive oil and mixing again.
  • Spread the mixture out evenly on a baking tray. Bake for 30 minutes before turning the mixture, keeping large chunks. Bake again for 20 minutes, before flipping over again one last time, breaking up any very large chunks before baking for a final 20 minutes.
  • Allow the granola to completely cool before mixing in the dried fruit and storing in an airtight container.
Omega-3 Granola

Per 50g serving: 202kcal/ 10g fat/ 2.4g saturated fat/ 21g carbohydrates/ 4g fibre/ 4.4g protein/ 1.035g omega-3

Spiced Pumpkin Muffins

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No tricks, all treats here. Using dates to naturally sweeten these muffins with roasted pumpkin, autumnal spices and sultanas. Delicious as they are, they also can be topped with orange mascarpone icing for the final touch.

Makes 12 muffins

Ingredients

  • 200g pitted dates
  • 50ml boiling water
  • 200g roasted pumpkin flesh
  • 175g vegetable oil
  • 3 eggs
  • Zest and juice of 1 orange
  • 100g sultanas
  • 200g self raising flour
  • 2 tsp ground cinnamon
  • 1 tsp ground ginger
  • 1 tsp bicarbonate of soda
  • 1/4 teaspoon of grated nutmeg
  • 200g mascarpone

Method

  • Preheat the oven to 180°C fan/ 200°C convection
  • In a jug add the dates and boiling water. Allow to sit for 5 minutes before blending to a paste with the roasted pumpkin flesh.
  • In a large mixing bowl add the oil, eggs and date pumpkin puree. Mix together before adding the orange zest and sultanas. Mix again to combine.
  • Sieve the flour, spices and bicarbonate of soda into the wet mixture and fold in.
  • Line a muffin tray with 12 muffin cases. Evenly divide the batter between the 12 cases and bake for 25 minutes, or till a skewer inserted into the muffin comes out clean.
  • Remove from the tray and allow to completely cool on a cooling rack.
  • Just before serving mix the mascarpone and 1/2 the juice of and orange till smooth. Spoon onto the top of the muffin, and if desired decorate with more orange zest.
Spiced Pumpkin Muffins

Option to freeze the muffins once they are cooled for up to 3 months.

Per muffin: 364kcal/ 24g fat/ 6.4g saturated fat/ 31g carbohydrates/ 2g fibre/ 5.2g protein

Porridge Pancakes

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A delicious and easy way to start the day. Perfect for Pancake Day, or make a stash for on the go. Naturally sweet from the banana, these have no added sugar. You could further flavour the pancakes with fruits such as blueberries, or use dark chocolate chips for an extra sweet kick.

Use gluten-free oats to make this gluten-free, or dairy-free by using a milk alternative and yoghurt alternative (I have used soya products in this recipe).

Porridge Pancakes

Serves 2

Ingredients

  • 1 large banana
  • 1 egg
  • 100g rolled oats
  • 50ml milk of choice
  • 1/2 tsp baking powder
  • 1/2 tsp cinnamon (optional)
  • Oil for frying

To serve

  • 150g strawberries
  • 80g raspberries
  • 160g yoghurt (I have used soya yoghurt)
  • A few mint leaves

Method

  • Mash the banana in a bowl with a fork till you have very small lumps.
  • Add the remaining ingredients, except for the oil, and mix well.
  • Heat a frying pan over a low heat.
  • Wipe 1/4 tsp of oil around the pan before adding spoonfuls of the mixture, spaced out. You should be able to make 6-8 pancakes from the batter.
  • Cook for 2 minutes, before flipping and cooking for a further 2 minutes.
  • Serve in stacks with yoghurt, berries and mint.
Delicious served with fruit and yoghurt

Per serving*: 430kcal/ 11g fat/ 1.9g saturated fat/ 60g carbohydrates/ 12g fibre/ 15g protein

*Analysis based on unsweetened soya milk and unsweetened soya yoghurt

Bakewell Breakfast Bar

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Get a head start on the week by whipping up a batch of my Bakewell Breakfast Bars. Naturally sweetened using dates and cherries, these bars contain no added sugar. They also pack some wholesome goodness in the form of oats and wholemeal flour meaning they contain 5.5g of fibre per bar as well as some healthy fats from the seeds and nuts.

If you don’t have cherries you can substitute in other dried fruits such as apricots, raisins, sultanas or even blueberries – just watch out that the dried fruits don’t contain added sweeteners such as glucose or apple juice. You can also swap the almonds and almond butter for other nuts or nut butter, or top with coconut chips.

These are great for on-the-go in the morning or as an afternoon snack. Keep in an airtight Tupperware container for 4-5 days or alternatively freeze them for longer-term storage.

Makes 9 squares

Ingredients

  • 100g pitted dates
  • 25g linseeds
  • 60g dried unsweetened cherries
  • 50g skin-on almonds
  • 75g butter or vegan butter
  • 25g almond butter
  • 100g wholemeal flour
  • 100g oats
  • 15g sliced almonds

Method

  • Preheat the oven to 180°C and line a 25x25cm baking tin with baking parchment.
  • Soak the pitted dates in 50ml boiling water and the linseeds in 50ml tap water for 5 minutes.
  • Meanwhile, roughly chop the almonds and cherries by hand or using a food processor. If using a food processor remove once chopped.
  • After the dates have soaked for 5 minutes transfer them to the food processor and blitz to a paste*
  • Add the butter, almond butter and soaked linseeds with the water and blend together.
  • Add the flour to form a sticky dough.
  • Add the oats and chopped almonds and cherries and pulse until it just comes together. If you want a smoother consistency pulse for longer.
  • Press into the lined tin and top with flaked almonds before baking for 20 minutes.
  • Remove from the oven and allow to cool before slicing.
Bakewell Breakfast Bars

Watermelon Ice Lollies

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A super fun way of getting one of your 5-a-day in! “Watermelon” ice lollies made for a selection of fruits, are the perfect way to say cool in the summer, and if you have kids you can get them to help make them with the blending and pouring.

Using frozen strawberries helps cool the first mixture, making it slightly quicker to add the second layer. Additionally, using the frozen strawberries means you will get slightly smaller ice crystals, as it is semi-frozen, giving a slightly better mouthfeel when you come to eat it.

You can use whatever yoghurt you like, making it vegan or dairy-free if you wish to.

Makes 4 lollies

  • 100g frozen strawberries
  • 200g watermelon
  • 8 teaspoons of yoghurt of choice
  • 1 kiwi, peeled
  • 1/2 a splice of Galia melon

Method

  • Blend the strawberries and watermelon together till smooth. Pour into lolly moulds, filling them up to 3/4 full.
  • Freeze for 30-45 minutes.
  • Layer 2 teaspoons of yoghurt over the watermelon layer.
  • Freeze for 30 minutes
  • Blend the kiwi and Galia melon till smooth. Layer onto the yoghurt to the fill line.
  • Inset the lolly mould and freeze for at least 8 hours or overnight.
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Pineapple, Lime and Coconut Ice Lollies

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Feeling hot in this heatwave? Me too! So here’s one of my fun ways to help you keep cool this summer, and the good news is it’s good for you! Blended fruits with coconut milk make the perfect frozen popsicles. You could play around with the flavour combinations, but for me this is the summery flavour I’ve been craving to quench my thirst!

I’ve used a dairy free coconut milk alternative, but you could keep it vegan by using coconut milk from a tin. This might just make the popsicles a little creamier, so if you want to keep them as light and refreshing as possible, try the milk alternative drink.

These are suitable for all ages, including kids and younger children (they may like a little less lime so it’s not quite so sharp on the tastebuds), why not make a batch for the whole family to enjoy on a hot day.

Makes 6 100ml popsicles

Ingredients

  • 300g fresh or frozen pineapple
  • 250ml coconut milk alternative
  • Zest and juice of 2 limes

Method

  • Put the ingredients into a blender and blend till smooth.
  • Pour into your popsicle moulds and freeze for at least 8 hours.
  • Enjoy!
Pineapple, Lime & Coconut Popsicles

Per ice lolly : 43kcal/ 0.8g fat/ 0.5g saturated fat/ 8.8g carbohydrates/ 0.8g fibre/ 0.5g protein

Smokey Baked Beans

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Making your own baked beans can be so satisfying and give you greater control over what goes into them. A quick investigation into baked beans sold in UK supermarkets shows that the average 200g portion of standard baked beans will contain 1g of salt (ranging up to a staggering 1.6g).

It’s Salt Awareness Week (8th-14th March 2021), which aims to highlight the reduction of salt intakes. The UK recommendation is a maximum of 6g salt per day. However, the National Diet & Nutrition Survey showed that the average person was eating 8.4g salt in 2018-2019.

The greatest contributors to salt in our diet comes from processed foods and includes bread, cheese, and meat products such as bacon. Around 8% of our salt intakes comes from pre-prepared vegetables such as frozen chips, mashed potatoes and tinned produce. Watch out for tinned beans, pulses and vegetable is water with added salt. Additionally, watch out for tinned tomato products which add salt in. While salt is a preservative, it is not really needed in these products.

If you are looking to reduce your salt intake, you might find things taste a little bland at first. After a few weeks your tastebuds will become more sensitive to salt. You can always add other flavours to food to help in this transition period; try adding herbs, spices, lemon/lime juice or pepper to your meal.

These homemade baked beans contain a fraction of the salt content of their tinned counterparts, containing just 0.14g per 200g serving. Not only that, but you’ll also benefit from 8.7g of fibre and 11 different plant foods for fibre diversity. In addition, my baked beans are naturally sweetened using a carrot and smoked paprika, meaning there’s no added sugar to these beans either.

Store any leftover beans in an airtight container in the fridge for 3-4 days, or alternatively freeze in handy portions ready for a quick and easy meal.

Makes 7 portions

Ingredients

  • 2 large garlic cloves, roughly chopped
  • 1 large carrot (100g), grated
  • 1 tbsp extra virgin olive oil
  • 500g passata
  • 2 tsp smoked paprika
  • 1/2 tsp ground white pepper
  • 1/4 tsp mixed herbs
  • 1/2 tsp white wine vinegar
  • 2 tbsp tomato puree
  • 1 tin of haricot beans in water
  • 2 tins of mixed pulses in water

Method

  • Add the garlic, carrots and oil to a large pan and cook over a gentile heat for 5 minutes till softened.
  • Add the passata, herbs and spices, vinegar, tomato puree and 100ml water. Cook for a further 15-20 minutes over a low heat till the carrots become soft.
  • Blend to a smooth sauce and add the beans.
  • Cook over a low heat with the lid on for 15 minutes, stirring occasionally.

Per 200g serving 163kcal/ 3.4g fat/ 0.6g saturated fat/ 19.9g carbohydrates/ 8.7g fibre/ 9.5g protein/ 0.14g salt

Microwave Cocoa and Banana Cake

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The easiest (and quickest) way to use up some brown Fairtrade bananas from the bottom of your fruit bowl. These little cakes make the perfect pudding in a hurry. There’s also no added sugar thanks to the natural sweetness of the extra ripe bananas, and the addition of a date.

Each cake provides you with 4 different plant points for your weekly tally. If you can resist eating it straight out of the ramekin (be careful as it’s super hot!!) you can turn it out onto a plate and serve it with your choice of toppings. It’s the perfect brunch served with plain yoghurt and berries, but you could always opt for something more indulgent such as custard or ice cream if eating it for dessert.

Sourcing both Fairtrade bananas and cocoa means that those working in the food chain will get a fair wage; from the farmers who grow the produce, to those who process it into the final product so they can have a better standard of living. Fairtrade Fortnight 2021 runs from 22nd February to 7th March. Look out for the Fairtrade logo on popular items such as bananas, chocolate, coffee, tea, flowers and clothing.

Serves 2

Ingredients

  • 60g butter
  • 2 very ripe Fairtrade bananas (total weight 175-200g)
  • 1 egg
  • 1 Medjool date, finely chopped or 20g chopped dates
  • 60g self-raising flour
  • 15g Fairtrade cocoa powder

To serve (optional)

  • Yoghurt
  • Defrosted frozen berries

Method

  • Melt the butter in the microwave for 30 seconds till very soft. Add the bananas and mash into a lumpy paste.
  • Mix in the egg and chopped date.
  • Add the flour and cocoa powder and mix till just combined.
  • Pour into 2 large ramekins. Cook each cake for 90-100 seconds in the microwave (900 W) till puffed up and cooked. If you still have raw batter keep microwaving 10 seconds at a time till cooked.
  • Leave to cool for 30 seconds before turning out onto a plate and serving with yoghurt and berries.

Per serving: 499kcal/ 29.1g fat/ 18.0g saturated fat/ 31.9g carbohydrates/ 6.3g fibre/ 9.2g protein

Apple and Cinnamon Granola

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A winter version of my no added sugar granola is sure to please in the cold weather; warming cinnamon is paired with sweet apples making for the perfect pick-me-up for dark mornings.

Cinnamon is a spice containing lots of polyphenols, a type of plant chemical which is thought to be beneficial to health. In total, this granola is packed full of 16 different plant foods, providing you with just over half of your weekly diversity goal in just the granola on its own.

If you don’t have all the specific ingredients, try swapping them to maintain fibre diversity. You could use alternative grains to those listed, or use different nuts which can change the healthy fat profile of this granola.

Makes 16 servings

Ingredients

  • 100g stoned dates
  • 150g oats
  • 50g barley flakes
  • 50g rye flakes
  • 50g spelt flakes
  • 15g ground sweet cinnamon
  • 75 mixed seeds (I have used 15g each of chia, linseed, sesame, sunflower and pumpkin seeds)
  • 80g almonds, roughly chopped
  • 50g unsweetened desiccated coconut
  • 50g extra virgin olive oil
  • 30g coconut flakes
  • 70g dried unsweetened apple
  • 70g sultanas

Method

  • Preheat the oven to 120°C fan/ 130°C convection
  • Soak the dates in 150ml boiling water for a few minutes before blending into a smooth paste.
  • Meanwhile, mix the cereal flakes, cinnamon, seeds, almonds and coconut together.
  • Add the date puree and mix everything together.
  • Pour the oil in, mix, and then spread out onto a tray.
  • Bake for 90 minutes, stirring at minutes 30, 50 and 70.
  • Add the coconut flakes in for the last 20 minutes, before removing and allowing to cool.
  • Mix in the dried fruit and store in an airtight container.

Per 50g serving: 196kcal/ 6.4g fat/ 3.3g saturated fat/ 22.3g carbohydrates/ 5.8g fibre/ 5.4g protein

Seeded Beetroot Cake

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This recipe was inspired by a recipe by Nigel Slater which I started making after growing beetroots for the first time (and rather successfully I might add). We had so many beetroots to use up I had to try to find new recipes to use them in. I thought this recipe was so delicious and was an easy way to use the rapidly growing beetroots.

I decided to make my own version of this cake seeing as there is so much added free sugars in the original recipe. While sugar is sugar at the end of the day, swapping dates in the place of sugar doesn’t make this cake much healthier than the original, but it is a nice twist which adds a little extra fibre diversity into the mix.

It’s also worth point out that while this recipe was going through the developmental stages I learnt that you cannot blend the dates directly with the oil as you would with water. It makes the most sticky mess and I almost gave up! So trust me on this one, blend with the water first and the mix in the oil at the end. That way there won’t be any frustrated cake tears.

Serves 10

Ingredients

  • Butter or oil, for greasing
  • 125g dates
  • 2 eggs, separated
  • Zest and juice of half a lemon
  • 180g self-raising flour
  • 1/2 tsp bicarbonate of soda
  • 1 tsp baking powder
  • 1/2 tsp ground cinnamon
  • 120ml extra virgin olive oil
  • 170g/5oz raw beetroot, peeled and grated
  • 75g/3oz sultanas or raisins
  • 75g/3oz mixed seeds (such as sunflower, pumpkin and linseed)
  • 10g coconut flakes

Method

  • Preheat the oven to 180°C fan/200°C convection.
  • Line a 1lb bread tin with baking parchment and grease the sides lightly.
  • In a jug, blend the dates and 50ml boiling water to a thick paste consistency. Add the egg yolks and lemon juice and mix before adding the oil and grated beetroot.
  • In a separate bowl, sieve the flour, bicarbonate of soda, baking powder and cinnamon together. Add the lemon zest, sultanas and seeds, mixing to evenly disperse them.
  • In a clean bowl, beat the egg whites to a soft peak consistency.
  • Mix the beetroot mixture with the dry ingredients, mixing to a batter before gently folding the egg whites in.
  • Pour into the lined tin, top with coconut flakes and bake for 40-45 minutes, covering with foil after 20 minutes. The cake is cooked when a skewer inserted into the middle of the cake comes out clean.
  • Leave to cool in the tin for 20 minutes before turning out onto a wire rack to cool completely.

Per slice: 291kcal/ 16.6g fat/ 2.9g saturated fat/ 28.9g carbohydrates/ 2.8g fibre/ 5.8g protein

No Added Sugar Berry and Coconut Granola

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Granola doesn’t last long in my house. Whenever I make a tray, it will be gone within a few days. Seriously. It’s such a delicious way to get a variety of plant-based foods into the diet. In fact, the below recipe contains 15 plant-based foods, that’s half of your weekly recommended target. So this granola is really a winner!

In addition, each portion of granola contains 5.7g fibre. It also had another bonus of no added sugar. Instead, I used dates and blend them with hot water to create a sweet puree which helps the clusters form together. This also means it’s not overly sweet and feels much lighter than other generic granolas.

Using a variety of different cereal flakes also helps increase diversity; these are widely available at your local supermarket or health food shop. I’ve used jumbo oats with some rye, spelt and barley flakes which help increase the fibre content as well as the diversity of my weekly plant food intakes.

I’ve have used freeze-dried fruits in this granola. This means that they have been dried under cold conditions which are thought to help maximise the retention of heat-sensitive nutrients such as vitamin C, some B vitamins as well as phytochemicals and antioxidants. If you don’t have these to hand you can use other dried fruits such as raisins or apricots, or try adding some dehydrated vegetables for an extra fibre kick.

Makes 15 servings

Ingredients

  • 100g pitted dates
  • 150g oats
  • 50g rye flakes
  • 50g barley flakes
  • 50g spelt flakes
  • 50g desiccated coconut
  • 75g mixed seeds (chia, pumpkin, sunflower, sesame, and linseed)
  • 80g almonds, roughly chopped
  • 50ml Extra Virgin Olive Oil (EVOO)
  • 40g coconut chips
  • 35g freeze-dried raspberries
  • 35g freeze-dried blueberries
  • Pour in the EVOO
  • Mix
  • Pour onto a baking tray
  • Press down to help for clusters

Method

  • Preheat the oven to 120°C Fan/130°C convection or Gas Mark 1/2.
  • Pour 150ml boiling water onto the dates and allow them to soak.
  • Meanwhile, mix all the oats, flakes, desiccated coconut, seeds, and nuts in a bowl.
  • Using a hand blender or a food processor, blend the dates in the water to a puree. Empty into the dry ingredients and mix.
  • Add the EVOO and mix together. Pour onto a large baking tray and, using the back of a spoon, press the granola down to form clumps.
  • Cook in the oven for 90 minutes in total, gently turning the granola at 30, 50, and 70 minutes.
  • At 70 minutes add the coconut flakes to the mixture before cooking for the final 20 minutes.
  • Remove from the oven and allow to cool fully before adding in the freeze-dried raspberries and blueberries and storing in an airtight container.

Per 50g serving: 206kcal/ 7.8g fat/ 4.4g saturated fat/ 21.3g carbohydrates/ 5.7g fibre/ 5.7g protein