Tag Archives: No-Fructose

Protein Cookies

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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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Cashew Feta Vegan Cheese

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Cheese lovers might not approve my post.

I consider myself lucky as I am well with goat or sheep dairy products whereas cow milk products don’t agree with me. A friend of mine, who is vegan, introduced me to an almond feta cheese and I loved it.

After a few experiments, I found that a texture of cashews are more to my liking for the vegan feta cheese option. I have other recipes with cashew as an ingredient and you can find more information on this product there, for example lemon and cashew dessert .

Here I am, publishing the final version of my new recipe, please enjoy!

Magic Tablecloth

Vegan Cashew Feta Cheese.

Ingredients:

2 cups raw cashews
1/2 teaspoon table salt
lemon juice

Dressing:
3/4 cup virgin olive oil
3 cloves garlic, finely sliced
2 soft rosemary, chopped
a few dill, chopped
1/4 lemon, juice separated and put aside.
1 teaspoon pepper corns

*a glass jar min 400ml; a tray or a container about 30cm x 40cm.

Method:

1. Overnight, soak the cashews in the filtered water, also infuse the oil with all the dressing ingredients.
2. On the next day, rinse and process cashews in the food processor with salt and the lemon juice saved from last night until smooth and fine.
3. Place baking paper on the tray or container, transfer processed cashews and make an even layer about 1.5-2 cm thick, cover airtight and refrigerate for a few hours.
4. Cut the whole cashew layer into the cubes or ‘fingers’.
5. Place the herbs from the infused oil into a glass jar and stack the cashew feta pieces on top, then pour the oil over it. Refrigerate for 2- 3 days before consuming.

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Cloudy Spinach Soup

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Spinach is very versatile and it is easy to incorporate spinach into a diet. That is great because spinach has so many health benefits. Vitamin C, or ascorbate, is chemically the simplest vitamin. Unlike humans, plants can synthesise ascorbate, accumulating it up to 10% of the total water-soluble ‘carbohydrates’, according to research findings. The washing process of pre-packaged spinach, which uses circulating water with chlorine-based sanitiser, “can be a potential source of ascorbate loss and younger plant tissues often have higher ascorbate concentrations than older ones, e.g. in spinach.” (Food Chemistry 233 (2017) 237–246) So, if you are buying spinach for a salad, try the baby spinach that is sold unpacked and wash it yourself.
The following is very interesting too:
“Dark green leafy vegetables are primary food sources for lutein and b-carotene, however these bioactives have low bioavailability… Lutein liberation and in vitro accessibility were three-fold higher from spinach puree compared to whole leaves. Results for b-carotene liberation were similar, whereas that of b-carotene accessibility was only about two-fold.” (Food Chemistry 224 (2017) 407–413) This is good to know, well supports my recipe for Tabouleh. They call lutein ‘eye vitamin’.

Spinach can be added to many savoury dishes, raw or cooked. I prefer cooked spinach in winter and raw in summer. We are in the middle of the winter right now in Australia. And, here I am again with a new soup recipe. Please enjoy!

Cloudy Spinach Soup

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Millet bread

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Millet is an ancient grain that is gluten free and has less starch than wheat and rice. Millet has a high anti-oxidant activity and it contains multiple vitamins and minerals, also contains higher levels of protein.

In eastern Europe, they make porridge from millet, in central and west Asia they fry the grain and use them in the tea or consume as a cereal.

My great-grandmother used to make a millet bread for my mother when she was a child during the hungry post-war years. She remembers that bread as one of the most delicious treats of her childhood. So I decided to make a millet bread of my own and share with you.

Magic Tablecloth

Millet Bread Recipe

Ingredients:

1 1/4 cup warm milk (cow, goat, almond, cashew, soya, any)
1 egg
1/4 cup oil
2 tablespoon honey
1 cup millet flour or 3/4 cup dry yellow millet
1/4 cup white rice flour
1/4 cup almond flour
1/2 teaspoon Himalayan salt
1 teaspoon Bi-Carb soda
1 tablespoon apple cider vinegar
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Fructose Free Chocolate Cake

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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!

Magic Tablecloth

Fructose Free Chocolate Cake

Ingredients:

270ml coconut cream
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Marinated Zucchini Salad

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Courgette (Zucchini) is a simple and affordable fruit that is harvested immature. Some information about zucchini was collected in the other post for Zucchini Patties recipe. Young zucchini have a subtle taste and they are perfect for being used raw in salads. If you like cucumbers try to substitute them with young zucchini and you will increase your vitamin intake. Below recipe uses uncooked zucchini but not completely raw!

Magic Tablecloth

Marinated Zucchini Salad

Ingredients:

 5 small zucchini
100g soft goat cheese

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Sesame Tuna

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This is a very simple and easy way to enjoy a fresh, high quality piece of tuna. I find, it is a perfect entrée meal to share or a snack for two on the weekend.

I was served a similar dish in one of the Melbourne’s restaurants years ago and since, I have been using this idea to experiment with different coatings and sauces. This method is so versatile. So, next time you see a beautiful piece of tuna in the shop, get it and have a try.

Magic Tablecloth

Sesame Tuna

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