Fruit and Nut Bar

Sous Chef J has been losing weight... not a good thing when you're "a growing lad" so, in conjunction with a trip to the dentist who said "don't eat sugar" and the GP who said "eat healthy fat and calorie containing foods" we needed ideas.  Calorie filled food, that's not bulky, has the 'right' texture and doesn't have too much (if any) sucrose within.  Nut bars came to mind... with fruit... and perhaps a drizzle of dark chocolate.

We assembled 200g mixed nuts, 100g mixed fruits, 75g dessicated coconut, 90ml apple juice, some pumpkin seeds and a sprinkling of sunflower seeds.

The nuts we used were pecans, walnuts, flaked almonds and hazelnuts.

It was a simple matter of putting all the dry ingredients in the food processor, pulsing til chopped and then adding half the apple juice and blending.  Once the mix was starting to come together, it was turned out into bowl and mixed, by hand, with the remaining apple juice.

A ready greased baking sheet was then covered with the mix, it was flattened out as evenly as possible, scattered with flaked almonds and sunflower seeds.  The bars were marked out into the mix before the tray was placed in a 180ºC oven to bake for 10-12 minutes.  The length of time it will take to bake depends on the size of tin used/thickness of your mix so you'll need to check.  If you add nothing more to than this to the bars then, when they come out of the oven, they make a good sugar free snack.

However, Sous Chef J liked the idea of drizzling chocolate over the top.  So he melted a handful of dark chocolate pieces in a bowl and then 'artfully' covered the top of the bars, whilst still on the baking tray, with the chocolate.  The bars were left to cool on the tray for 10 minutes before being moved to a cooling rack to cool completely.

YUM!

The cooled bars were stacked in an airtight container and will last for a few days - assuming Sous Chef J doesn't eat them all before then.

You can make these bars using your choice of nuts, fruits and liquid - you can use nut milk, coconut milk or other fruit juice to make the dough... it's up to you.  Have fun, try different mixes and see which you like the best. 

Almond Fruit Cake

This is a recipe from when we started on the GAPS Diet 6+ years ago. There have been a number of 'adjustments' we've made over the years but the following is what we started out with!

Almond fruit cake

Makes 2, 7" round cakes.

6 large eggs

0.75kg Butternut squash, peeled, seeded and chopped finely in food processor (can also use other squash or courgette)

1 Tablespoon coconut oil - add to chopped butternut squash and blitz for a short time in processor

Dried fruit (any combination)

Ground Almonds - enough to make a porridge like consistency (amount needed will depend on freshness of eggs)

Flaked Almonds - handful (as topping)

Pre-heat oven to 170-180C.

1. Whisk eggs well.

2. Add Butternut squash mixture to eggs and mix thoroughly.

3. Add sufficient ground almonds so mixture has a porridge-like consistency.

4. Line cake tins and sprinkle bases with dried fruit.

5. Pour in cake mix and then top with flaked almonds.

6. Bake for 30-45 minutes until skewer inserted in middle comes out clean.

7. Allow to cool and store in airtight container in fridge or freezer.

Making it today, however, we used 3 extra large eggs, added about 100g of sultanas and 7 Tablespoons of ground almonds.  Also, we baked the cake in one, lined, 8" round springform baking tin.

To start, the butternut squash was peeled and chopped roughly before being placed in the large bowl of our Braun multiquick and whizzed for a few minutes... ending with evenly sized pieces.  The blitzed butternut squash then had the coconut oil added to it, mixed through and then this was all added to the whisked eggs.  

After mixing the butternut squash and the eggs together, ground almonds were then incorporated until the mix was a little firmer and at this point the sultanas were added.  Next, the mix was put in the lined baking tin and some flaked almonds were sprinkled on top.  

Finally, the cake was put in a preheated (170ºC) oven and baked for 40 minutes. To test it was cooked, a knife was inserted and, as it came out clean, the cake was removed from the oven and left to cool in the tin.

This cake cuts well once cool, can be frozen if needed and is good with creme fraiche as a pudding.


Give it a go... and let us know what you think!

Nut Butter Cookies

 

This recipe is one I found a while back on Annabel Karmel's website when searching for a Gluten Free Cookie Recipe.

 

To make 18 cookies, we needed

  235 g (8 1/4 oz) smooth peanut butter, at room temperature
165 g (6 oz) caster sugar
1 medium egg
1/4 tsp bicarbonate of soda
a large pinch of salt
165 g (6 oz) milk chocolate chips (or milk chocolate, chopped) 

The ingredients are quite limited but, as is usual, we did make a few changes!  Normally, we use any kind of nut butter instead of the peanut butter the recipe suggests - this week it was the turn of almond butter.  Also we only use 100g of chocolate drops plus ours were plain/dark ones (from Doves Farm.)

Having mixed the majority of the ingredients together, which was quite a work out for sous chef J as it's quite a dense blend, the chocolate chips were added...

 ...and then the mix was rolled into small, walnut sized balls and placed on a non-stick baking tray.  Before being flattened slightly and placed in the oven at 180ºC before being checked after 10 minutes.  The recipe states 12-15 minutes but experience has taught us not to wait that long, as nut butter can burn quite quickly... and as all ovens vary, we like to keep an eye on things!

 

Sous chef J declared that the cookies were done, so they were removed from the oven and left to cool on the tray for 10 minutes (remember to set the timer... you need to move them before they become too cold) and then put on a wire rack to completely cool.

A few of the cookies were packed and frozen for later consumption.... they're great for grabbing from the freezer and adding to a bag of picnic goodies as they'll be defrosted in time for lunch!

They freeze well and, as they have a high sugar content, they are good as a once in a while treat.  Made with dark choc chips like we do, they're also Dairy Free....