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Low Carb Lamington Recipe

Lamington Recipe

These delicious looking and enticing coconut dusted cakes are an Australian tradition but have steadily gained popularity in South Africa. Unfortunately, whether bought or made, they are high in processed sugar and flour without beneficial nutrients.

Daily Dietitian’s Lamington recipe uses xylitol for sweeteness and almond flour instead of refined white flour. The xylitol-sugar swop ensure stable blood sugar levels and the almonds add healthy fats and decrease carbohydrate content.

DD SUGAR-FREE, LOW-CARB LAMINGTONS

Serves: 24 squares

Ingredients

  • ½ cup butter (or coconut oil), at room temperature
  • 6 tbsp xylitol
  • 4 eggs
  • ¾ cup almond milk (unsweetened)
  • 2 tsp vanilla essence
  • 2 ½ cups almond flour Pinch of salt
  • 1 tbsp baking powder
  • 2 cups desiccated coconut

Method for the Lamington Recipe

  1. Preheat the oven to 180°C.
  2. Cream the butter and xylitol together in a bowl. Whisk the eggs into the mix. Add milk and vanilla slowly and whisk until you have a creamy texture.
  3. Next, place almond flour, baking powder and salt into a separate mixing bowl, and add the coconut. Add the wet ingredients gradually, mixing well.
  4. Pour this into a brownie pan. Bake for 18–20 mins. They are cooked when an inserted skewer comes out clean.
  5. Place on a wire rack and let cool, then cut into squares.

TYPICAL NUTRITION INFORMATION (per 1 serving)

Each serving is 1 square

Per serving

  • Energy (kJ): 594kJ
  • Protein (g): 4g
  • Total Carbohydrates (g): 5g

    — of which are sugars (g): 0g

  • Total fat (g): 12g

    — of which is trans fat: 0g

  • Total Sodium (mg): 54g

TYPICAL NUTRITION INFORMATION (per store-bought Lamington cake slice)

Each serving is 1 square

Per serving

  • Energy (kJ): 782kJ
  • Protein (g): 2.3g
  • Total Carbohydrates (g): 23.0g

    — of which are sugars (g): 17.6g

  • Total fat (g): 9.1g

    — of which is trans fat: 0g

  • Total Sodium (mg): 127g

(Information taken from www.woolworths.co.za (Lamington Cake Slices 5pk))

Enjoy baking (or let us do it for you)

x DD

Healthy “No-tella” spread

No-tella

After seeing this picture, I am sure you are as shocked as we were when seeing exactly what makes up our beloved chocolate spread.

Although we dislike all of these ingredients (except for hazelnuts), the ingredient we dislike most and which makes up almost half of the jar is sugar!

Nevertheless, our love of this chocolatey, hazelnutty blend of deliciousness meant that we had to explore a new healthier version. Try this healthy “No-tella” on hot rye toast, drizzled across a bowl of sliced banana or as a treat eaten straight out of the jar with a spoon!

Hazelnuts, which are the main ingredient, are filled with numerous vitamins, minerals, protein, fibre and heart-healthy fats, all of which are vital for supporting your body and digestion. Even better, they’re particularly rich in vitamin E which is the most important vitamin for maintaining beautifully clean and shiny skin, hair and nails. Cacao, the bean which all chocolate is made from, also has numerous beneficial nutrients in this raw, unprocessed state as it is packed with iron, fibre, calcium, zinc, potassium and antioxidants, unfortunately these benefits disappear when it is processed and refined to make conventional chocolate though, which is why this “No-tella” trumps the original version any day.

No-tella Recipe (Makes 1 jar)

  • 2 cups of hazelnuts
  • 1/2 a cup of water
  • 1/2 a cup of xylitol syrup
  • 3 tablespoons of raw cacao powder
  • 1 teaspoon of vanilla essence

Bake the hazelnuts at 180C for about ten minutes, then take them out of the oven and allow them to cool.

Once cool place them in a food processor and blend for about ten minutes, until they totally break down. Then add the xylitol syrup, vanilla essence and cacao and blend again, before gradually pouring in the water – it’s important that the first four are properly mixed before you add the water though as you may not need it all.

Enjoy x DD

TIPS FOR A HEALTHY HALLOWEEN

Healthy Halloween

By Leigh-Ann Silber RD (SA), Daily Dietitian Registered dietitian

Over the past few years, the original American celebration seems to have enticed our South African kids. Personally, I don’t ever remember celebrating it. But, I now look forward to dressing up the kids and even started stocking up on sweets to give “trick-or-treaters” that came to visit us (I tried handing out carrot sticks one year, these of course where hidden by my much embarrassed husband!).

As a mom and a dietitian with a special interest in children’s nutrition, I too am faced with the annual drama of sugar rushes and excess sweet intake that this holiday brings. But it really doesn’t have to be so bad, especially if you turn your focus on the fun of the day and not the sweets! Is indulging in the sweets the reason kids love Halloween? Or is it more about dressing up in funny or scary costumes, decorating, parties and socializing that make the day? My view is that kids love having fun and the treats and sweets are simply a bonus.

I have an American colleague that tried to prove this point:

She once used her neighborhood trick-or-treaters as a science project. In addition to offering a bowl of the smaller “fun-sized” sweets, she also offered a bowl filled with items such as stickers, pencils, colourful shoelaces, sugar free gum, bubbles, small packs of nuts, trail mix and lower sugar cereal bars. She asked the trick-or-treaters to choose one item from each bowl and kept a record of how the kids responded and how many actually took something from the non-sweet bowl. Her first trick-or-treater of the evening was so excited about the bubbles, he almost forgot to take sweets. He actually ran from my house screaming “I got bubbles!” By the end of the evening, 43 total kids had visited her house. All of them made a selection from both bowls. The young children were especially thrilled by the non-sweet “treats!

Below are a few more tricks you can try to make Halloween an opportunity to encourage healthy habits, one that incorporates the eating of sweets.

  • Make sure kids eat a balanced dinner/early meal prior to trick-or-treating. Eating sweets instead of a meal often results in upset tummies and crabby moods. Your child may be more interested in eating if you cook one if their best dishes in your “cauldron” and call it Witch’s Brew.
  • Don’t send kids out trick-or-treating with a big bag! Instead, use a smaller bag or bucket. If kids can’t lift their bag at the end of the night, that’s a sign they have too many sweets.
  • “Halloween sweets” presents a learning opportunity. Work toward having your child be able to manage his own stash. When he comes home from trick or treating, let him lay out his stash, gloat over it, sort it and choose from 2–3 sweets for that evening. Let him do the same the next day. Then have him put it away and relegate it to meal and snack-time: a couple of small pieces at meals for dessert and as well as for snack time.
  • It has also been my experience that the kids get bored and actually forget about the sweets after a few days. However, if you make a big issue over the sweets and hide them and take away the fun, it just drives them to over indulge in them!

Some Healthy Halloween Snacks

There are some fantastic healthy Halloween cookie cutters available at many retail stores. Cut out healthy sandwiches, pieces of fruit or even make low GI biscuits, with these cookie cutters. Let your kids help you make the meals/snacks. Also let the kids help make up scary names for vegetables and meals. That way they can fill up on healthy meals and snacks and it shows them that Halloween is about the fun and not about the sweets.

For more nutritional help or to get healthy, fresh personalised kids and adult meals delivered to your door, contact us on hello@dailydietitian.co.za or go to our website.

Vegan Power Protein Cookie Recipe

ProteinCookies

It’s winter, it’s cold and it’s really difficult to get up in the morning. Just a few more minutes, we think to ourselves when the alarm goes off. A few minutes turns into half an hour and before we know it we’re running late. Sound familiar?

How about making these protein packed breakfast bars on the weekend so come Monday you have a stash of ready-to-go food to munch on when you’re running late or just looking for a little extra energy.

Vegan Power Protein Cookie Recipe

Ingredients:

  • 3 tablespoons dry roasted almond butter
  • 3 tablespoons ground flaxseed
  • 1/4 cup roughly chopped raw pecans
  • 1/4 cup unsweetened shredded coconut
  • 1/4 cup  gluten-free oats
  • 1/4 cup organic coconut nectar/maple syrup
  • 1/2 teaspoon ground cinnamon
  • 1/2 teaspoon ground ginger
  • 2 scoops natural vegan protein powder (we use this one)
  • 1/4 cup fresh unsweetened almond milk (may need more to achieve desired consistency)
  • 3 tablespoons cocoa nibs (optional, but who doesn’t love chocolate…)
  • 2 tablespoons goji berries or dried raisins (optional)

Directions:

Preheat oven to 180 degrees. Mix everything in a bowl with a spoon until a thick paste forms. Divide into eight parts; then shape into bars or cookies. Place on a lightly greased cookie sheet (use coconut oil to grease) and bake for 10 minutes. Yields approximately 6-8 cookies.

Wrap individually and refrigerate. They will keep for about one week. Keep in mind, these aren’t  dessert “cookies” – they will be dense like a protein bar! But they are good for you and delicious. Eat them after a workout, as a snack, or with a green juice for breakfast.

Enjoy!

x DD