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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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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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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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


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

No wonder this long winter 2015 in Melbourne feels unusually cold. They say it is the coldest winter in 25 years, and I say it is long enough to exhaust all ideas for various soups. If you are one of us who might be feeling a desire for a simple and comforting soup, here I am again with the quick and simple delicious recipe where you will need only ordinary ingredients. Also, kids love it!


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Cannellini Soup

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Vegan Muesli Bites Recipe

Barley vs Oats

Barley and oats have a range of healthy cholesterol-lowering properties as was discussed in the Barley Risotto post. There is an important difference between barley and oats, it is that the oats are gluten free. Oats are gaining increasing scientific and public interest for their potential antioxidant-associated health benefits as well as anti-inflammatory compounds.

If you cook porridge in the morning, use the ones that take longer to cook. Also you could buy oat bran (an excellent source of fibre) separately and add some to the breakfast or smoothies. Oats are rich in folate but the folate content is the highest in the whole oat.

If you have an unexpected guest and your guest happened to be a vegan, I have a recipe for you that is quick (will take less than 30 minutes), simple (no experience or skills required) and healthy (no sugar, no gluten, no bad fat). My non-vegan degustators got excited too!


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