Posts tagged fat free
Oaty squares... packed with fruit and veg and perfect for lunch boxes!

I first came across a variation of this recipe as a cookie on Deliciously Ella's blog. I made the cookie version and it was pretty good, but I then had an idea to use my juicer pulp and bake the mixture as a sheet cake that I subsequently chopped into squares.

I loved it this way, it was even better than the cookies! Soft and squishy slabs of goodness perfect for picnics, camping and now lunch boxes seeing as we've come to that point in the year again!!

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I've made these about three times in the last month, they are so crazy easy and were the perfect snack when I went to Raw Fest a couple of weeks ago and now I just tend to have a batch in the fridge at all times. The uncooked mix tasted amazing too... I ate way to much of it! 

I love the fact that they are also fat-free, not because fat is bad but because at the moment I am experimenting with reducing oils in my baking if I can and add nuts optionally that gives much more flexibility. In actual fact I reckon walnuts or almonds would be magical in these for some great texture. I'll try that in my next batch!

I used juice pulp as another genius way to use the remainder from my juicing experiments, but you could just grate carrot and apple and use the whole food. Just be aware of liquid levels as you might need a little extra oats or just squeeze out the grated fruit/veg a bit so it's less wet.

For me beetroot, carrot, apple and ginger is the perfect combination but you could try other options…

How about sweet potato or parsnip as the veg option? I think any sweet root vegetable would be a winner! 

When I originally made the cookies it was using pulp from a juice that didn't include beetroot (just carrot, apple and ginger) so they were much lighter in colour. You can omit the beetroot and use extra carrot if your prefer to get a totally delicious snack bar!

Recipe: Carrot, apple and ginger oat squares

Makes approx 12

Ingredients:

  • 3 cups (250g) oats
  • 4 bananas- mashed
  • 3 tbs syrup of choice- I used coconut syrup
  • 150g mix of dried cranberries and sultanas* 
  • 1 scant cup apple pulp (or 2 small grated apples)
  • 1 scant cup carrot pulp (or 1 large grated carrot)
  • 1/2 cup beet pulp (or 1 grated beetroot)
  • 2 tsp ground ginger (or 1 tbs fresh grated)

*I liked the bend of dried fruit as the cranberries gave a nice slightly tart flavour.

Method: 

Mix all ingredients together well but so that the mix is still coarse. Add dried fruit last. 

Spoon the mixture into a lined brownie size tin and press down firmly and evenly. (mix should be approx 2cm thick)

Bake for approx. 20 minutes at 180C until golden on top. Allowed to cool before removing from the tin and slicing into squares. These store well and stay lovely and moist for up to a week in the fridge. I haven't tried freezing yet- they get eaten too quickly!!

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Granola-cookie breakfast clusters (gf)

I'm all about grab and go snacks. Snacks that pack a punch with a dense nutritional value.

But i'll be honest, I have a sweet tooth, so i'm more likely to opt for the lightly sweetened snacks over the savoury. That's why I love my quinoa cookies and veggie infused porridges (coming soon) so much!

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I also love granola, I think it's a texture thing as I very rarely eat is as a bowl of cereal drenched in 'milk'...but I make clumpy bits and eat handfuls of it on the fly. Sometimes this can get a little out of control....hmmm.

So these are almost like a larger version of granola clusters... kind of like a granola-cookie-cross. These are also gluten free. Does that sound like your kind of breakfast?

Oh and these little nuggets are no-bake! If you are struggling with them holding together then you could try lightly baking them too.  The quantities are listed are pretty flexible, just add what you have to hand and use enough date paste to hold it together.

For more breakfasty bites...have a look here!

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Recipe: granola-cookie breakfast clusters

Makes 8-10

ingredients:

  • ¼ cup each: gluten free cereal flakes, buckwheat groats, coconut curls, goji berries
  • ¼ cup date paste
  • a pinch- 1 tsp of cocoa, maca, spices (to taste)

Method:

Make sure the date paste is fairly sticky and not firm (add a drizzle of syrup if needed). Lightly mix in the spices and then mix through the remaining ingredients to combine into chunky balls, they should hold together well.

 Refrigerate to firm and store, consume within 2-3 days.

Notes: you could use other mix-ins such as quinoa flakes, puffed rice, chia, flax, superfood powders (e.g acai, maca), dried fruits, chopped seeds or nuts. Keep all the pieces fairly small so that they bind together without falling apart.

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Melty chocolate sponge balls

Considering these little balls use oat flour, I was not entirely sure how they would turn out or hold together. I'm happy to report they are both dense but still spongey and hold together well, they didn't even split noticeably in the oven as they rose which I was also anticipating. Bonus!

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They are best served warm so that the chocolately centre oozes as you bite into it... but it;s totally your call. You could also add some dried berries in the centre here as I did in one batch I made for a little extra sweetness and texture.  Whilst there is quite a lot of cocoa and some dark choc chunks in the balls, there is no added fats or sugars (other than dates and stevia) so I think they pretty much tick all my 'healthy indulgent' boxes. 

These were a lot of fun to make and very simple, just make sure the mix is not so sticky you can't roll them! 

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Recipe: Melty chocolate sponge balls

Makes approx 10 balls

ingredients:

  • 1 cup oat flour (very finely ground oats)
  • scant ½ cup cocoa powder
  • 1 tsp baking powder
  • 1 tsp vanilla extract
  • ¼ cup date paste plus approx. 10 drops stevia (or other liquid sweetener to taste*)
  • ¼ cup non-dairy yoghurt or thin fruit puree
  • ½ cup water or fruit juice (I used orange juice to add extra sweetness)

----

  • dark chocolate chunks for centre of each (I used 1 small square from a bar for each ball)
  • coconut flakes to coat (and to mix through if desired) note: soe of my flakes were chunky but I think the fine ones work best.

 

Method:

Mix the dry ingredients in a medium bowl. Mix the wet ingredients separately and then add to the dry and mix well to achieve a firm but sticky dough. The dough should not be so sticky so that it can’t be handled- add a little cocoa to dust you hands if needed.

Using your hands make apricot sized balls formed around the chocolate chunks. Roll in the desiccated coconut and lay on a lined baking sheet.

Bake for approx 15 minutes at 180C until the coconut begins to look toasted.

Best served warm for a melty chocolate centre!

* if you use alternative sweeteners e.g agave syrup, you’ll need to slightly reduce the added liquid content accordingly.

 

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