Morello Cherry Trifle Sugar-Gluten-Dairy-Free

It is great when it is a season for Morello cherries, known under other names Sour Cherry or Tart Cherry. The superfood qualities of Morello cherries are researched in other posts, for example Cherry Clafoutis.

This Cherry Trifle summer recipe may sound sophisticated, but it is actually an easy recipe, so, please, don’t be scared by a number of ingredients and steps. The beauty of this recipe is that you can use this method with any other seasonal fruit in your region, just replace fruit and jelly. It also tastes divine with Mangoes, however please use toasted and crushed hazelnuts with Mango Trifle instead of almonds. For this post I am using Cherry Trifle, just because Morello Cherries are my favourite. Each component has a great taste, and when the trifle is constructed, the taste is unforgettable!

Cherry Trifle

Jelly Ingredients:

500ml cherry juice, at room temperature
10g Agar-Agar
500ml filtered water, warm

Custard Ingredients:

2 packs coconut milk powder (enough to make 600 ml of coconut milk)
600 ml hot water
2 eggs
3/4 cup rice flour
150 ml water
1/4 cup Birch sugar
1/2 cup Stevia and Monk Fruit sugar
50 g Ghee
1 teaspoon vanilla extract

Biscuits Ingredients:

2 eggs
1 teaspoon lemon juice
1/8 cup Stevia and Monk Fruit sugar
1/2 teaspoon vanilla exract
1/4 cup rice flour (tapioca flour for Paleo)
1/2 cup almond flour

Fruits and Nuts:

700g Morello cherries / sour cherries / tart cherries
100g sliced almonds / almond flakes

Method:

1. Jelly: mix Agar-Agar into 200ml water and bring to boil constantly mixing with a silicon spatula. Immediately add Stevia and Monk fruit sugar and stir with spatula until it dissolves and bubbles. Gradually combine with juice and the rest of water, remove from the heat, then place in the fridge to set.

2. Custard. Turn oven on at 120C. Use a tray covered with baking paper to distribute two packs of coconut powder over it and put into oven for 3-5 minutes. If needed, turn off the fan to prevent burning. It should be of light creamy colour.

3. Biscuits: Increase the oven temperature to 175C. Beet eggs and lemon juice well in a mixer until volume increases twice, add sugars and vanilla, beat further until all dissolved. Fold in flours and spread the dough in the square silicon tray, bake at 175 for 12 minutes.  When the base cake is ready, turn over on the board to cool.

4. Custard:

– Make coconut milk using only half of hot water, only 300 ml.

– Beat the eggs and mix in the flours. Add coconut milk into eggs mixture and get a consistent smooth mixture.

– Heat 150 ml water with sugar in a saucepan, stir to dissolve and get to simmering state. Add the rest of hot water (300 ml) and put the saucepan on medium flame.

– Add the eggs mixture in and constantly mix with a spatula, going through all the surfaces inside the saucepan to prevent burning or forming lumps. Once the custard thickens switch off the flame and mix well.

– If the custard formed lumps, just use a blender to smooth the custard out, it will be shiny and smooth. Combine the ghee in and put the saucepan into the fridge to cool.

5. Cut the baked base into biscuits about 18 pieces. Place them around inside the bowl vertically. When the jelly is almost set, crush the jelly into the bowl but keep all the biscuits in place. Make another layer of cherries over the jelly. Pour the cold custard over the cherries, cover the bowl and place in the fridge until serving time.

6. While the oven is hot, place almond flakes in for a few minutes until they just start changing colour. Save until serving time.

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Protein Cookies

If you want to be lean, you need protein. If you are working out in gym, you need protein. If you want energy, you need protein. Our modern lifestyle is not very convenient for making steaks every day, and if you are vegetarian your options are limited too. The recommended daily protein intake is 0.8 g per 1 kg of human’s weight. So, for someone with 60kg weight, you need to consume 48 g of protein every day for an average active life style.

So, we see more products on the shelves  that promise a quick and easy protein fix. However, if you read the ingredients you will find that they might have a high level of carbs.

The protein cookies you see on the picture are not sweet, and they are not just savoury, they have a special flavour. This recipe has about 116 g of protein in total. I love these cookies, as they can be eaten on its own for snacking or with hot beverages. The best way to enjoy these protein cookies is with Paleo broth.

Protein Cookies Recipe

Ingredients:

3/4 cup pea protein (70g)
1/4 cup hemp seed protein (12g)
1/2 cup teff flour (10gr)
1/2 cup quinoa flour (4gr)
1 tablespoon chia seeds (1.5g)
1 tablespoon turmeric (1gr)
2 tablespoon ground cumin (2g)
1/2 teaspoon Himalayan salt
1/4 teaspoon pepper
1/4 teaspoon cayenne pepper
2 egg whites (8g)
1 tablespoon sesame oil
250 ml light coconut cream (8gr)

Method:

1. Turn oven on to 175C.
2. Mix all the dry ingredients well.
3. Combine with all the rest ingredients.
4. Make 16 cookies using your palms. First, roll into the balls, then press to form a cookie.
5. Bake for 25 minutes. Cool them down at the room temperature, then store in airtight container.

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Cherrie Clafoutis

I agree, cherries are superfood, especially Morello cherries. They are also called sour cherries, and in US they are tart cherries.

Lately, I hear that Morello cherries contain melatonin. This is a very unique quality, as melatonin hormone is naturally produced in the body but many suffer from a low levels of it and, hence, lack of sleep. Then synthetic melatonin is used for adjusting the body’s internal clock for changing time zones or insomnia. Sour cherry is a natural source for melatonin, however they are very seasonal. So, I found that they are excellent berries for freezing.

Other outstanding qualities of cherries are powerful antioxidants like anthocyanins and cyanidin. Scientific experiments demonstrated that Morello cherry diet inhibited tumor development, and the ‘results suggest that tart cherry anthocyanins and cyanidin may reduce the risk of colon cancer.’

This Clafoutis recipe below does not contain cane sugar and dairy proteins. For my family, it is a perfect dish for brunch celebrations.

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Cherry Clafoutis

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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

Ingredients:

270ml coconut cream
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Date Dessert Recipe

Dates

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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Paleo Canelé (not Bordeaux) Recipe

Canelé

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

Ingredients:

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Mango Pudding Recipe

We love Australian mangoes. During the peak of the mango season, we can buy them in boxes and at a very affordable price.

This recipe is so simple and so yummy! And I think it is a perfect guilt free dessert for a hot summer because it is sugar and dairy free. Enjoy.

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Mango Pudding

Ingredients:

2 large mangoes (very ripe)
250ml light coconut cream
7g agar
120ml water
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