Viewing entries tagged
baking

Raw coconut oatmeal chocolate cookies

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'Raw' Chocolate Coconut Cinnamon Oatmeal Cookies

Ingredients

  • 1 cup Oat flour (ground oats).
  • 6 medjool dates (I used dried).
  • 2 tablespoon Almond milk (add more if needed).
  • Desiccated coconut/Unsweetened cocoa powder/Cinammon powder.

1. If baking cookies, preheat oven to 250°F.
2. Place oat flour and dates in a food processor and press until dates break apart, then add in the almond milk and keep pressing until a dough starts to form. If you think it’s too dry, add more almond milk.
3. Take the dough out and place in a bowl. Divide the dough in three parts of equal or similar size. Place other two ‘dough balls’ in two separate bowls. There should be three bowls of dough in total. 
4. Put  as much (or as little) of the desiccated coconut, cocoa powder and cinnamon in the dough. Mix well.
5. Once everything is mixed, grab some of the dough and form a ball (whatever size you’d like!) with your hands, and shape them into a cookie (if using cookie sheet) or go ahead and press down the ball into the silicone mold to shape them.
6. If you’re up for a raw cookie, they’re ready to be eaten! BUT, if you feel like baking them place the cookies in your cookie sheet/silicone mold and get them in the oven for around seven minutes (if you want them chewy), or leave a little longer for a harder cookie.
7. Get them out and enjoy!

This is a recipe by PumpUp member @mariajumps. Follow PumpUp on Tumblr for more healthy food recipes!

Vegan Gluten Free Chocolate Cake Truffles

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These vegan gluten-free chocolate cake truffles will knock your socks off

Recipe courtesy of PumpUp member @ayaalamode. Check out The Healthy Appetite blog for more of her tasty creations!

The holidays are just around the corner and let’s face it: temptation is everywhere. Despite the routine gym visits, it’s really hard to say no to that slice of cake your roommate saved for you from yesterday’s office party. Or that limited edition coffee flavor that you’ll have to wait another year for (and therefore should drink as much of it now as possible). And wait, are there still leftovers in the fridge from Thanksgiving?

No doubt, the end of the year is a time for the 3 Fs: Family, Friends, and Food (4 if you count the word you shout out when trying to fit into your favorite skinnies the morning after your friend’s holiday party). But why not? ‘Tis the season, after all. And now you can also be Free of guilt with these vegan and gluten free Chocolate Cake Truffles! Perfect to make with loved ones (don’t tell me rolling cake into melting chocolate and studding them with toppings is not fun) and you won’t feel bad about eating more than one either (or two, or three … )

Vegan Gluten-Free Chocolate Cake Truffles
Makes ~28 cake balls

Cake Ingredients:
Dry:

1 cup gluten-free flour of choice

1/2 cup tapioca or glutinous rice flour
1/3 cup cocoa powder, sifted
1/2 cup unrefined raw cane sugar or 45 drops of Stevia extract
1 tsp baking powder
1/2 tsp fine sea salt
Wet:
1 cup non-dairy milk
1 tablespoon apple cider vinegar
1/3 cup canola oil (or any other neutral tasting oil)
Coating:
175 grams of semi-sweet or dark chocolate (I used a mixture of semi-sweet with 85% dark chocolate)
Preheat the oven to 350F (180C).

Measure out the dry ingredients in a bowl, making sure to mix with a wooden spoon until well combined. Add the vinegar, oil, and milk, mixing after each. When everything is combined, pour the batter into a 11” x 7” (28 x 18 cm) baking pan/dish and bake for approximately 35 minutes (the top should spring back but the center should be moist).

Take out of the oven and let cool in the pan until the pan is warm enough to handle with bare hands. Release the cake into a bowl and crumble apart with your hands. Form about 28 uniform balls (if the cake is too dry, mix 1 tbsp of non-dairy milk at a time).
Place them on a plate and let chill in the refrigerator for 1 hour.

10 minutes before taking the plate out, melt the chocolate. You can use the bain-marie/double boiler method or microwave the chocolate in 30 second intervals, making sure to stir after each round.
Prepare a baking tray with parchment paper, then prepare your toppings. Nuts, cocoa powder, shredded coconut, dried/candied fruit are all good options.

Take the balls out and immerse each one in chocolate, only doing a few at a time. Once the ball is evenly coated, fish it out with a fork and let the excess drip off. Place onto the parchment paper. You can either decorate as you go along or do it after you’ve dipped everything in chocolate. The key is to do it before the chocolate cools and hardens.

After everything is decorated and to your liking, place the tray in the fridge and let cool until the outer shell hardens. Enjoy!

Follow @ayaalamode on PumpUp and visit The Healthy Appetite Blog for more healthy recipes. 

Peppermint Black Bean Brownies

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Hello PumpUp readers! I’m back for another monthly blog post. It’s been super fun getting to know the PumpUp community and reading and watching your inspiring stories. I’m so happy that The Healthy Maven and PumpUp are able to collaborate!

With the holidays just around the corner, I thought I would share a healthy Christmas recipe with you. I know how tough it can be to enjoy the holidays while also trying to live a healthy and active lifestyle. All the holiday decadence and drinks are not exactly conducive to meeting your health goals.

That’s why I’ve devised a plan of action. Bring your own healthy treats! BYOHT if you will. What’s my go-to healthy treat? My Peppermint Black Bean Brownie recipe! It’s always a crowd-pleaser, is high in protein and has no refined sugars or flour. Best part is that no one will know they’re eating beans! I’ve tricked many people into eating these brownies and not one has guessed the secret ingredient.

So for the next holiday party you’re attending or hosting try making these Peppermint Black Bean Brownies. I’d love to know if any of your friends or family can figure out there’s beans hidden in them!

Happy Holidays!

-The Healthy Maven 

Check out the full recipe on The Healthy Maven and follow Davida on PumpUp @thehealthymaven

Healthy Holiday Cookies

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You’ll love our healthy holiday cookie swap

Post your healthy holiday desserts all December long! PumpUp member @kieferjasmin starts us off with some simple and scrumptious coconut macaroons and sand tarts! Tag your pictures and write the recipe in the caption with #CookieSwap and #SpreadPositivity!
Coconut Macaroons 
  • 2 egg whites
  • 100g coconut flakes
  • 1/2 tsp cinnamon
  • honey or stevia to sweeten
Directions:
Preheat the oven to 180°C/350 F.
Whisk egg whites into stiff peaks.
Mix the coconut flakes with the egg whites.
Next, add cinnamon and as much sweetener as you want and shape macaroons with a spoon onto a baking sheet.
Bake for about 10 minutes or until the top of the macaroons turns golden brown like the picture shows.
Sand Tarts (in a slightly different shape)
  • 60g coconut oil
  • 100g ground almonds
  • 130g coconut flour
  • 150g greek yogurt
  • A few drops vanilla extract or one vanilla bean
  • Almond milk 
Directions:
Preheat the oven to 180°C/350 F.
Melt the coconut oil first, then combine with all the other ingredients.
Use as much almond milk as you need to make the dough a good consistency, not too sticky and not too liquid, so it’s easy to roll out.
Use a cookie cutter afterwards or just create a typical sand tart shape. Again place the cookies on a baking sheet and bake for about 10 minutes. Of course that time can vary from oven to oven, so keep an eye on cookies while they bake. When the sand tarts are ready to take out, add some dark chocolate if you want to or enjoy them as they are.

This is a post by PumpUp member @kieferjasmin. Follow her on YouTube: Jasmin Kiefer and on Instagram @jasmin1693.

The most delicious jam tart ever

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The most delicious jam tart ever

Happy National Dessert Day! Here’s a resplendent recipe from @lovelystrawberry, PumpUp’s resident baking expert. Check out her Instagram @claudiazamboni!
I’ve always loved jam tarts, because I think they are way healthier than chocolate cakes and creamy cakes, so I decided to make one of my own.
I guarantee this cake is delicious, also my grandmother Vittoria appreciated it. 

Ingredients:
  • 250 g flour (about 2 cups)
  • 50g ground almonds 
  • 8 g baking powder
  • 100 g powdered sugar (I used powdered sugar because it makes the cake more soft)
  • Pinch of salt
  • Lemon zest (about half Lemon)
  • 1 egg
  • 80/100 g (about 1/3 cup) melted butter
  • 250 g of jam (I used the apricot one, from Zuegg, 100% fruit)
Process
Put the flour, ground almonds, baking powder, sugar and a pinch of salt into a bowl and blend it all.
Put the lemon zest, the egg and the butter and blend it all with the help of your hands until you create a ”ball” of pastry.
Now line a cake tin with some baking paper and put 3/4 of the pastry into the cake tin.
Put all the jam on the pastry and leave a small border around the cake.
Now, with the 1/4 of the pastry, create long strips and arrange them as you like over the jam.
Put the cake into the oven for about 30 minutes at 180 degrees. 
Hope you like it, and ‘buon appetito’ (the italian way to say enjoy your meal).

These Gluten-Free Pumpkin Spice Muffins Will Give You Life

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This post is part of Zoë Desborough’s September Recipe Roundup. Follow Zoë’s blog, her PumpUp account (@zoedesborough), and check out the rest of her recipes here

So around this time last year, I was looking for some form of gluten free fall dessert I could make for myself that wasn’t so horrible.

Having a gluten intolerance by itself, it’s manageable honestly. It’s not that hard to avoid nowadays. But add in life-threatening egg and nut allergies. It’s like a pyramid, either you remove two and you’re still stuck with one, or you try to make up for one, and you have two you can’t handle. It’s a pain in the ass, especially when it comes to baking. You can easily remove gluten from your baking recipes, but you’re going to have to double up on binding agents (enter eggs), or use a different type of flour (enter almond flour). You see what I mean? There are plenty of substitutes for each of these allergens, but all of them combined in a recipe usually calls for disaster… I just have a memory of trying to make chocolate brownies once with rice flour and using a potato flour egg substitute… it looked like a pan of soil. Seriously.

Ok, so that was a depressing intro, but don’t fear! All that sadness had to be put out there so I could cheer you up! I have for you a gluten free, nut free and egg free donut/muffin recipe! Now, the original recipe intended for you to make donut holes, but depending on the type of flour you use, your batter may or may not have enough consistency to be shaped into a ball. So we’re going to go with muffins!

Homemade Pumpkin Spice mix (you probably have all these ingredients on hand so don’t go out and buy a pre-made mix)

-        3 tbsp. ground cinnamon

-        2 tsp. ground ginger

-        2 tsp. nutmeg

-        1 ½ tsp. ground allspice (also called Jamaican spices)

-        1 ½ tsp. ground cloves

Mix all together and store in container!

Pumpkin Spice Muffin/donut holes

For the muffin/donut holes

-        1 ¾ cups of rice flour (any other gluten free flour is fine EXCEPT FOR QUINOA)

-        2 tsp baking powder

-        ½ tsp. salt

-        2 tsp. pumpkin spice

-        ½ tsp. xanthan gum… most GF flour mixes have it already as an ingredient, so omit it… my grandfather is coeliac and my grandmother NEVER uses xanthan gum in her baking so its quite optional according to me.. but may explain why I couldn’t roll my dough in balls… to be determined

-        1/3 cup vegetable oil (walnut oil is a good substitute)

-        2 heaping tbsp. (1/4 cup) plain yogurt (vanilla is ok but NOTHING FRUITY)

-        1 tsp. vanilla extract

-        ¾ cup pumpkin puree (NOT PUMPKIN PIE FILLING)

-        ½ cup milk

Preheat your oven at 350 and line a mini-muffin tin (mine holds 24) with those paper cups, or grease it. In a large mixing bowl, combine all your wet ingredients and combine. In a smaller bowl, combine all your dry ingredients and combine.

Slowly combine the dry ingredients to the wet ones, and stir to make sure there are no air pockets or dry bits. Spoon your batter into the muffin molds. If your batter holds, you can roll them into balls and plop them in the paper cups.

Now they go in the oven for 15 minutes. Remove and let cool on a rack… Take time to inhale the amazingness they produce… My apartment smelled like a Starbucks Pumpkin Spice Latte for a few hours after I made these babies the other day.

If you made balls, you can dip them in melted butter then roll them in a mix of cinnamon and white sugar and let them sit. I am debating on making these for a Halloween party, but dipping them in chocolate to make like Pumpkin Cake pops kind of things. Yes?

Those who are used to baking gluten free, you’ll get used to the texture fast enough. If it’s your first time subbing eggs, well you’ll notice that these will be a little denser than what you are used to.

Secret. The recipe actually called for 1 egg. But I cheated ;)

I wanted to take the time to thank the PumpUp management for this opportunity, and also take the time to thank all of you lovely people, my PumpUp family, for encouraging me and pushing me to get up and get out on the days I really don’t want to do it!

Oh and if you happen to try any of my recipes, tag them with #healthyhungrystudent I want your feedback!

Follow Zoë’s blog and check her out on PumpUp @zoedesborough!!!

5 Ingredient substitution tips every allergy-conscious cook needs

This post is part of a monthly series by Zoë Desborough. Follow Zoë on PumpUp (@zoedesborough) and on her blog

Zoë’s blog features recipes that are all egg, nut and gluten free.

Before I get into my recipes, I wanted to take this chance to give you guys a few of my food tips when it comes to substituting ingredients in recipes and what you can do to make your life easier.

Gluten Free Flours: A comparison

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If you need to find gluten free flour, check the ingredients out. I have been surprised too many times by additives and sweeteners that aren’t necessary

  • Personally, I avoid Robin Hood’s gluten free flour… It’s sweetened with beet sugar, and I swear I can taste the beets., regardless of what I add to the mix
  • Quinoa flour is great if you’ll be baking breads, or want something with a whole-wheat taste… Otherwise, I don’t suggest baking with it, since it is quite bitter and overpowering.  I do have a recipe for quinoa muffins on my blog (Pumpkin Chai Muffins) where it works well.
  • Rice flour is good, but you need to make sure that you have ingredients that will keep it from crumbling (especially if you’re not using eggs)… I only use it if I’m making carrot cake/muffins, zucchini chocolate cake, or my surprise recipe below…
  • Mixed flours are great. My two favourite are Bob’s Red Mill (THEY EVEN HAVE A PIZZA CRUST MIX…and it’s awesome) and Metro’s (brand of Canadian superstore) in-house brand, Irresistible, GF flour mix. Price wise, I go with the Irresistible since its 1kg for about 8$ instead of the pricy BRM for a small amount (I do treat myself from time to time when I can get my hands on it)  
  • Oat flour… make your own! Buy bulk old fashion oats (less processed) and blend them in your food processor or blender until you get a flour texture.

Storing Gluten-Free Flours

Make sure you store them in hermetic, preferably glass, containers (label them properly as well… you don’t want to go through the pain of mistaking chipotle chili power for paprika like I did last time I was in my mom’s unlabelled spice cupboard).

Making the most of your bananas

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When you’ve got bananas you know you won’t use, just pop them in the freezer! They make super good post-workout treats cut up with a dollop of nutbutter/sunbutter (sunflower seed butter), super good “ice cream”, and great to add to any baked goods or smoothies!

  • Leave them in their peels, so when you take them out of the freezer, let them thaw out a bit and then just squeeze them out!
  • Chop them up and divide them in portions in little baggies so you don’t need to fuss around with frozen bananas (It won’t require an electric chainsaw to cut a piece off either)

Baking with oils

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In general, it is not suggested to use olive oil when baking baked goods since olive oil has a distinctive and overpowering taste that can mask more subtle flavours in your recipe

  • Use Canola/vegetable oil, coconut oil, and even sometime nut oils (walnut preferably)

Butter vs. Margarine: The Great Debate

  • I never, ever, ever, use margarine (WE ARE NEVER, EVER, EVER, EVER, GETTING BACK TOGETHER….sorry….doesn’t that ever happen to you? You start a sentence and it reminds you of a really popular, or in this case annoying, song?)
  • There is a lot of debate about the two; I usually opt for unsalted organic butter. It is more expensive, but I rarely use it, other for cooking or for when I make popcorn.

Eggcellent substitutes for eggs

If you need to substitute eggs (1 to 2 eggs) you can

  • Use apple sauce
  • Greek yogurt / plain yogurt
  • Chia seed “egg” (1 tbsp. chia seeds + 3 tbsp. water)
  • Flax seed “egg” (1 tbsp. flax seeds + 3 tbsp. water)
  • Milk (if it’s a runny recipe)

My Story

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I have the great honor to be featured for this Foodie Friday! I first starting blogging about the recipes I made because my best friend was tired of eating frozen pizzas and take out sushi and needed some inspiration. I’ve always had a great passion for food and fitness, and even more so since I moved out and had to really start looking out for myself.

When I was a few months old, my parents discovered I had a life-threatening allergy to eggs. When I was 20, I discovered I was allergic to many different nuts/tree nuts, as well as certain fruits that have a similar protein buildup, such as cherries and stone fruit (plums, peaches, and nectarines). Last fall, I suspected I had a gluten intolerance, so I cut out gluten from my diet while being followed by a dietician. It is important to note that being intolerant to gluten and coeliac are two different things, and it is suggested to not stop consuming gluten if not necessary. Many studies have been written about this, and I am no expert, but it’s important that we all do our homework when it comes to our health!

If you’ve ever stumbled onto my blog page, you’ll know that I post recipes that are all egg, nut and gluten free. However, not all of these are originally free of these allergens, and I usually indicate it so everyone can make these yummy recipes!

This week, I will be giving you recipes that are all gluten free, but if you’re one of the lucky ones that don’t need to avoid gluten, I have included options for you!

  • First up, a healthy alternative for breakfast, or as quick snack in the middle of the day, this Oat Flour Banana Coconut Date and Cranberry loaf will become your best friend.
  • Second, tired of that old Chicken Noodle Soup? Well I’ve got a spin on a traditional Pho soup, which is just as comforting as it is delicious.
  • Third, you’ll know (if you’ve read my blog, or peeked in my freezer) that I have probably around 3 to 4 different frozen meals in my freezer for the sake of practicality and laziness. As I am writing this, I realized that both my lunch (frozen portion of Chickpea and Spinach Masala) and my supper (Sicilian Chickpea and Squash Stew) will have been out of my freezer. So, I am offering you a version of my all-time favourite Jamie Oliver recipe, his Vindaloo (you can make it vegan or full o’ meat), which is an excellent recipe to freeze off some portions for quick lunches and dinners.
  • Finally, I have a fall treat for y’all with a sweet tooth but that can never find a recipe that caters to your allergies… You’ll have to scroll down to see what it is!

Read Zoe’s blog for more healthy, allergy-conscious recipes and keep clicking through the PumpUp Daily for Zoe’s September Recipe Round-Up!