Fructose Free Chocolate Cake

Fructose is contained in most sweeteners that are used in traditional desserts. Refined sugar, honey, maple syrup – all contain fructose. Fortunately, it is recognised now that sugar is the main source of fat that build up in the human body. Spikes in blood sugar and insulin levels may also cause dysfunctions of organs.

Since I discovered Brown Rice Malt Syrup, I have been really enjoying it in my recipes. Rice malt syrup is fructose free, it is made from 100% brown rice. Australian brands make organic Brown Rice Malt Syrup that reduces arsenic to hardly detectable levels. This is good information to be researched for those who consume rice regularly.

The malt syrup is made through fermenting rice to break down the starches and then transforming it into syrup through cooking. The syrup contains soluble complex carbohydrates, maltose and glucose. Rice Malt Syrup is a lower GI product in comparison to fructose and it takes more than an hour to digest.

So, here you are, for milk, fructose and gluten intolerances I have a chocolate dessert for you!

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Fructose Free Chocolate Cake


270ml coconut cream
3/4 cup rice malt syrup
4 large eggs, separated
1/2 cup pure cocoa or raw cacao
2 cups white ground almonds (almond meal/almond flour)
Also required: a 20 cm removable cake tin (spring form), 2 bowls and an electric mixer.

Optional (Cherries contain low fructose): 1 cup morello cherries (frozen or fresh), stones removed.


1. Preheat oven to 180c degrees. Make a single layer a piece of baking paper for the base of the springform and a double layer wide to cover the sides.

2. Combine coconut cream, syrup and cocoa well in a bowl using a spoon to get a smooth and shiny mixture. Put aside about 1/4 cup of this chocolate mixture and save it in a fridge for later use when the cake will be ready.

3. Using an electric mixer beat egg yolks until creamy. Add all the remaining chocolate mixture and continue mixing on the medium speed until completely incorporated.

4. Place egg whites in a second bowl and let the mixer run until soft peaks form.

5. Add almond meal to the bowl with the chocolate mixture and combine to get a consistent mixture by using a large silicone spatula.

6.  Dividing into three portions, gradually and gently fold the egg whites into the prepared chocolate-almond mixture through in a figure of eight movement with a large spatula.

7. Pour the cake dough into the middle of prepared tin, and if the cherries are used, mix them in during this step. Bake for 25 mins at 180 degrees in a fan forced oven. Then turn off the fan and bake for another 15 minutes at 160c.

8.  Let it cool approximately to the body temperature before removing from the form. Once cake is on the platter, spread the saved 1/4 cup of chocolate on top of the cake. It should melt and run through the sides of the cake.

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Lemon and Cashew Dessert Recipe

Cashew tree produce cashew apples, and cashew apples have cashew seeds. The green seeds are processed, and we find them as light brown cashew nuts on the food store shelves.

From a traditional stir fry to a modern cashew milk, from breakfast to dinner, cashew nuts prove to be more versatile every day. Health benefits of the cashew nuts inspire not only many of us who experiment with home cooking but also some food manufacturers.


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Date Dessert Recipe


Dates are  delicious, and they have a caramel flavour when used in baking. If you are one of us who decided to exclude refined sugars from your diet and you still have traces of a sweet tooth, you should consider Dates, such a versatile sweetener. This fruit is very sweet but at the same time it is considered to be a functional food.

According to Critical Reviews in Food Science and Nutrition (Volume 52, Issue 3, 2012)  ‘it is apparent that the date fruits are highly nutritious and may have several potential health benefits’. Dates are a rich source of energy, fiber, vitamins and minerals. Compared to other dried fruits such as apricots and figs, dates are a good source of compounds with antioxidant activity.

The same Critical Reviews in Food Science and Nutrition published a research where ’10 minerals have been reported in dates, with the most prominent being selenium, copper, potassium and magnesium, providing more than 15 percent of the recommended intake of these minerals in 100 grams of dates, which is roughly 4 dates. As dates have a high potassium and low sodium content, they are a healthy choice for those with hypertension.’


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Blueberry Muffins Recipe


In Australia, Blueberries are my favourite berries. Every year I organise Blueberry picking trip to one of the local organic blueberry farms.


Magic Tablecloth. My daughter and a friend are picking blueberries in December 2015.

The blueberries can be stored fresh very well at low temperatures for up to 1 month. They don’t just stay fresh but they also retain all their qualities that provide health benefits. There is research just on that, and ‘The results suggested that sufficient available energy status and a stable enzymatic system in blueberries collectively contribute to improve chilling tolerance, thereby alleviating pitting and maintaining quality of blueberry fruit in long-term cold storage.’ (Food Chemistry, Volume 164, 1 December 2014, Pages 493-501). 

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Dried Nectarines Recipe


Nectarines, plums and peaches are in abundance this month. If you have a nectarine tree, for example, and you harvested buckets of nectarines, try to dry them. Then use dried nectarines throughout the year to add something unique to your recipes.

Add nectarines to your tagine while making goat or lamb along with the other spices and fruits from your recipe. If you are making veal in a creamy sauce you can try adding the dried nectarine instead of mushrooms. You can also soak the dried nectarines in boiling water to make a flavoured water, let it cool down and refrigerate before drinking. Finally, another option is to add a few pieces to your herbal tea when making a gourmet tea in a pot.


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Dried Nectarines


Nectarines (not very ripe)
*Optional: apple cider vinegar
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Apricot Paste Recipe

Beautiful apricots are now ripe and sweet across Australia. This simple delicious addition to your cheese board is full of Christmas spirit. This paste is prepared with raw apricots and takes only 10 minutes.


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Apricot Paste


500g apricots, ripe and sweet
1/8 cup semisweet or sweet white wine
1g agar (European, fine quality)
* Fine mesh sifter drum, silicone spatula, 170ml wide jar.
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Paleo Canelé (not Bordeaux) Recipe


Canelé is a small delicate French dessert from Bordeaux. They are amazing and unforgettable when prepared well. This is exactly what happened to me. I bought one small Canelé from Cumulus Inc. and I could not forget it.

Traditional Canelé is made from a combination of products, such as sugar, flour, milk and butter. That is my reason for creating this recipe.

Through many trials and errors I came up with this version of Canelé where I use Paleo friendly products. Finally, I forgot the taste of my first Canelé that I bought 🙂 Long-awaited success.


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Paleo Canelé


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