Guilt Free Avocado Chocolate Cake

FinishedWhat would it mean to sink your teeth into a moist, warm piece of chocolate heaven knowing that every bite contains only healthy ingredients? Imagine leaving the dinner table feeling full and not bloated?

This cake is amazing. It is moist, chocolaty, naturally sweet and packed full off great ingredients – and I felt great after eating it (where I usually would feel heavy and, yes, guilty!).

Gluten free, egg free, refined sugar free…. How you ask, will that EVER be tasty? So simple.

Bananas, avocado, cocoa powder, honey or agave syrup, oats (yes, my favourite ingredient in most things), rice flour (or gluten free alternative), coconut flour, coconut oil, vanilla, pinch of salt – and Bob’s your uncle. Enjoy – and please let me know how much you enjoyed it!

Guilt Free Avocado Chocolate Cake

  • 1 ripe avocado
  • 1.5 ripe bananas
  • 2 teaspoons vanilla extract
  • 1/4 cup (60ml) honey (agave syrup/maple syrup can be used instead)
  • 1/4 cup (60ml – when dry) coconut oil, melted
  • 1 cup (250ml) unsweetened almond milk + 1 tbsp white vinegar
  • 2 tsp bicarbonate of soda
  • 2 tsp baking powder
  • 1/2 cup oats
  • 1/2 cup (125ml) gluten free flour
  • 2 tbsp (125ml) coconut flour
  • 1/2 cup (125ml) cocoa powder
  • Good pinch of sea salt
  1. Pre-heat oven to 175C – grease/line a baking tray – what ever shape you like really.
  2. In a large bowl, mush up the bananas and avocado well
  3. Add vanilla, honey (or syrup) and melted coconut oil and stir well
  4. Pour the almond milk into a cup and add the table spoon of vinegar – let it sit there for a minute or two – then add to the large bowl and stir well
  5. Tip in salt, baking powder and bicarbonate of soda as well as the two kinds of flour, oats and cocoa powder. Give it all a really good mix to combine.
  6. Pour into your prepared tin/tray and place in the oven – leaving it to cook for roughly 45 minutes – a skewer inserted should come out clean. The cake will crack and that is great. Not a problem.
  7. Once cooked leave to cool – and serve with natural yogurt or plain.
  8. Scrumptious!

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Simplicity of Tomatoes

Tomato

“Once you have de-seeded the tomatoes then proceed to…..” – do these words make your stomach turn? 🙂

For some reason the de-seeding of tomatoes had become a horrible task in my mind; something cumbersome and difficult. Something to avoid. Any recipe that required this method was, well, adapted…

Then the other day I realised what many of you probably already are aware of; de-seeding tomatoes is so very simple. So simple.

As I sliced open the tomato, the light pink inner flesh revealing itself I took a few minutes to actually observe the tomato – to marvel at how it is composed and to see the intricate details of the flesh, the seeds and the skin. Suddenly the de-seeding process was very clear.

A tomato has clever departments, if you will, and when you slice it in half, or in quarters, you notice pockets within it. Each pocket is full of seeds and you can slip a little finger into each pocket and gently scoop out the seeds. Very pain-free, very quick and beautifully simple.

When I told my daughter, of 10 years, she laughed and said “Did you not know that mum? I always use my tongue and suck them out of the pockets”… Made me smile. Children have an amazing gift; exploring while keeping things simple.

Morale of the story: Slow down and enjoy every element of cooking – especially  exploring and learning about your ingredients.

What was I cooking? A cold tomato salsa – de-seeded and chopped tomatoes, finely chopped red onion, garlic, chilli, olive oil and salt.Cool in fridge and dollop generously either onto   burgers or on grilled ciabatta bread that has been rubbed with fresh garlic. On top of the salsa you can then throw some buffalo mozzarella and scatter some basil. Perfect summer BBQ starter (no pictures as it was all eaten way too quickly!)

Take a look at the tomato pictures below and enjoy the next time you are advised to de-seed a tomato!

Pocketspockets

Banana and Oat Pancakes

DSC_0067

People always laugh at my putting oats into everything – but I do.

I add it to savoury dishes, to desserts, in drinks and, as this recipe will show, in breakfast or brunch pancakes. Why? Well, rather than using flour which leaves me feeling bloated and uncomfortable most of the time, oats fill me up, leave no nasty side effects and have very little flavour which means they can be used in most recipes. Oats are high in fibre and antioxidants however they do contain gluten, unless you buy gluten-free oats. The gluten content is very low though.

Eating oats carries many benefits, amongst others:

– stabilising blood sugar
– enhancing immune system
– removing cholesterol from the blood system

(read more here)

Bananas are, like oats, a great source of fibre and naturally sweet which means no added sugar is needed.

This recipe developed because we, as a family, had the habit of always eating pancakes together on a Sunday morning. Life is so busy, especially with three children and all that comes with them, and Sunday mornings were our quiet time. Our family time. But it was very sugar filled and ultimately we agreed that this must change. So the challenge was to create a treat, in the children’s eyes, that would be healthy. Banana and oat pancakes were born!

Banana and Oat Pancakes (makes three small, round pancakes)

1 ripe banana (the more ripe, the sweeter the pancakes)

1 egg

2 tbsp whole rolled oats (or any oats you have)

Coconut butter for frying (coconut butter is magic! Read more here)

  • Mash the banana in a bowl with a fork
  • Crack the egg and add it to the banana – stir the two together
  • Add the oats – if you prefer more dry pancakes you can add three tablespoons
  • Heat a teaspoon of coconut butter in a frying pan
  • Once melted and the pan is hot, add the pancake batter creating three round pancakes using a large spoon
  • Fry for a few minutes then flip over and fry for a further minute or so.
  • Transfer to a plate and eat either as they are or drizzled with Greek yogurt, honey and some goji berries (or any berries for that matter).
  • They will be fluffy, sweet and keep you satisfied for many hours. Enjoy.

Coconut butterRaw pancakesready

Yum - a sprinkle of shredded coconut.