A perfect snack for toddlers as they have no added sweeteners and get their flavour from fruit and vegetables. A quick and easy recipe which is just what busy mums need. Simply pop all the ingredients into a blender and whiz. They have a moist and fudgy texture, and by adding dark chocolate chips or blueberries, the older kids will love them in their school lunchboxes.
* Please click on the green icon next to the ingredients listed below for extra details and helpful information.
Preheat oven to 180c (fan-forced). Grease a mini muffin tin well, with coconut oil or use a good quality silicon mini muffin tray (I find they pop out easier from a silicon tray).
Add all the ingredients into a high-speed blender and blend on high for 8 seconds. Scrape down the sides of the jug and blend for a further 8 - 10 seconds or until you have a smooth batter with no lumps.
Spoon the batter into the mini muffin tray (if using silicon, place on a baking tray) and smooth over the tops. If you would like to add dark chocolate chips or blueberries, I find it's easier to push them into the batter by hand once I've filled the muffin cups.
Bake for 20 - 25 minutes depending on the size of the mini muffin cups or until the tops are lightly browning and firm to touch (I make 14 and they take 25 minutes). Allow to completely cool before removing from the muffin tray.
Store in a sealed container in the fridge and suitable to freeze.
Sweet potatoes are a nutrient-dense root vegetable, naturally sweet and high in fibre. They are a rich source of beta carotene (vitamin A), on average one medium sweet potato provides more than 100% of the Recommended Dietary Intake (RDI) for vitamin C. Also high in vitamin E and potassium. Store in a cool place but not in the fridge.
In a paleo diet it's best to eat bananas in moderation. They are excellent to use to naturally sweeten a recipe and then you can reduce or eliminate other sweeteners. Bananas are a very good source of vitamin B6, manganese, vitamin C, potassium, dietary fiber potassium, copper, so you can see they are healthy but I find it's best just no in large qualities due to their high natural sugars.
Purchase organic if possible or make your own. Choose a brand that contains only toasted sunflower seeds, with no sugar or vegetable oils added. This is perfect to use in place of nut butters. When baking with sunflowers use baking powder (gluten-free), as baking soda (bicarb) reacts to the sunflowers and turns green (it will taste the same but your baking won't look as pleasant to the eye).
Coconut flour is made by drying and grinding the meat of a coconut to a fine texture. Coconut flour is an excellent source of dietary fibre and protein. It's a good grain-free and nut-free alternative but does require a larger amount of liquid than normal when used for baked goods. When replacing in a recipe that calls for wheat flour (or almond meal), use this guide; 1 cup of regular flour = 1/3 cup coconut flour, add an extra egg and an extra 1/3 cup of liquid. There are now quite a few brands of coconut flour available and they all seem to perform differently depending on how coarse the texture is. In my recipes I have used Organic Coconut Flour from 'Let's Do Organic', I like its finer texture (I purchase from iherb.com).
I have used large free range or organic eggs from a 700g carton in my recipes. Eggs are one of the few foods considered to be a complete protein because they contain all 9 essential amino acids, also studies have shown that lutein (yellow colour) in egg yolks protects against the progress of early heart disease.
I am sure you will notice as you read my recipes that cinnamon appears quite frequently. It lends itself to savoury and sweet dishes. I have used ground cinnamon in my recipes if not stated otherwise. The best cinnamon to use is Ceylon (Verum). It has huge health benefits in regulating blood sugar levels. Cinnamon has antifungal properties and candida (yeast overgrowth) cannot live in a cinnamon environment. Added to food it inhibits bacterial growth, making it a natural food preservative and these are just a few of the benefits.
Baking Powder is a rising agent for baked goods. If substituting for baking soda you will need 4 times the quantity. Ensure you purchase a gluten free, no aluminum brand. Alternatively, you can make your own baking powder; 1 teaspoon of baking powder is equal to 1⁄4 teaspoon of baking soda and 1⁄2 teaspoon of cream of tartar. Note, that they should only be combined when preparing your recipe.
Use an organic vanilla extract (not an essence) or vanilla powder. Vanilla makes a big difference to the flavour of a recipe, I recommend keeping to the quantities I have stated in a recipe. I prefer Madagascar pure vanilla extract manufactured by ‘Simply Organic’ and for powder, Vanillamax 100% pure, finely ground Madagascar vanilla beans produced by Bulletproof.
Organic unbleached, unrefined organic Celtic sea salt or pink Himalayan salt is my salt of choice as these contain healthy minerals and trace elements that our body needs. Regular table salt has been bleached, refined and processed leaving minimal health benefits. If you choose to use regular table salt in my recipes you will need to reduce the quantity or the end result will be to salty.