Low-Fat, Raw, Vegan, Nut-Free Chocolate Energy Balls

November 26, 2013 § Leave a comment


Yes, fruit is the ultimate fast-food sweet treat, but sometimes I just want CHOCOLATE. Keeping it low-fat I used buckwheat instead of the oft-used nuts in this recipe, and kept it as simple as possible, but feel free to play around with the ingredients to suit your taste.
Rolling them in sesame seeds or coconut or more cacao powder would be yummy too – great for the kids’ lunchboxes being nut-free, and you can use carob powder instead or just keep them plain vanilla.

Low-Fat Raw Choc Energy Balls (raw, vegan, nut-free, soy-free, low-fat)
3/4 cup buckwheat groats (either raw or sprouted and dehydrated)
1/3 cup soft pitted dates, more or less
1 tbsp cacao powder or carob powder, more or less
Pinch salt (optional – obviously choc and salt go well together but I’m trying to limit mine right now)
1 tsp vanilla powder, paste or extract
1 tbsp nutritional yeast (optional, I just like the taste with chocolate)

Place groats in food processor and process until fine but still crumby (you could use buckwheat flour, I just like mine with a bit of crunch). Add remaining ingredients and process until it forms a dough you call roll into balls. If it’s too dry add another date or two and a tiny bit of water until it’s the right consistency. Similarly, adjust the cacao and salt to taste. Roll into balls and store in fridge. Makes approx 16.


Delicious Fat-Free, Salt-Free Tomato Sauce

November 23, 2013 § 2 Comments


Brown rice bowl with tomato sauce mixed through and mountains of veg

I’ve really started digging low-fat/high-carb food lately – it makes me feel a-may-zing. And for a tired mumma who still feeds through the night this is pretty unheard of. Normally I’m just a reeeeally grumpy zombie. Sticking to lots of ripe fruit, vegetables and some cooked carbs and limiting fats and salt seems to be working. I know I have intolerances that appear to be many and varied and so far eating this way helps me avoid them.

Being the food and cooking obsessive I am, however, my biggest concern is feeling creatively restricted. Luckily within this way of eating there is much to learn and get creative with! And in the end my shonky digestion is just so much happier it’s totally worth it.

I’ve just started reading 80/10/10 and will let you know how I get on. In the meantime, here’s a freaking awesome oil-free, salt-free tomato sauce recipe that still tastes fantastic and is dead-easy to make. I’ve used it as a sauce with rice and veges, in homemade sushi and as a dip for dry-roasted kumara and potato chunks.

Easy Moreish Tomato Sauce (oil-free, salt-free, vegan, gluten free, soy free)
1 jar organic passata (pureed tomato – I used a 680ml jar)
3 tbsp apple cider vinegar
1 tbsp onion flakes
Few shakes Bragg’s salt-free herbs and spices seasoning mix (or any dried herbs etc you like)
3 soft pitted dates
4-5 drops liquid smoke (optional but makes it awesome)

Put all ingredients in a heavy-bottomed pan and bring to the boil, then turn to low and let simmer, stirring enough so that it doesn’t catch or burn, until it reduces to a thick sauce. Around 30-40 min. Store in a clean jar in the fridge. Makes about 400ml.

Two Healthy Bangin Meals You’ll Wanna Make: Cheesy Vegan Risotto Balls and Smoky Black Bean Burgers

November 11, 2013 § 4 Comments

Forgive me readers, it’s been a month since my last blog post. No good excuses, except parenting. Which is actually a pretty good excuse. Because parenting is REALLY HARD. Rewarding, joyful, hilarious, yes, but so difficult some days I’m amazed when I make it to the other side. So I have more savoury dishes for you, some easy and yummy throw-togethers perfect for busy parents and picky toddlers. My sister Rachel, who is an excellent parent, was the inspiration for the risotto balls – thanks for your risotto recipe sis.

I promise some more sweet treats soon!


Cheesy Crispy Risotto Balls (vegan, gluten free, oil free)
1 onion, diced
2 cloves garlic, crushed
1 cup arborio rice
2 cups liquid vege stock (I just put a heaped tsp dry veg stock powder into the pot with 2 cups water)
1 cup finely chopped greens (ie kale/spinach/beet tops)
1/4 nutritional yeast
Pinch dulse flakes (opt)

Preheat oven to 160degC. In an oven-friendly pot with a lid, heat a few tablespoons of water over a medium heat on the stovetop. Add onion and saute until translucent and the water has evaporated. Add garlic and rice and saute until fragrant. Add stock and bring to boil. Turn heat off and stir in remaining ingredients. Put lid on and place in oven for 20 minutes. Remove and let cool (check all the liquid has evaporated – if not, return to oven until it has). Once cooled enough, roll the risotto into balls and place in an oven dish and return to oven for a further 20-30 minutes until crispy and golden on the outside. Makes about 20 balls.


Smoky Black Bean Burgers (vegan, gluten free if using gf oats, oil free)
1 onion, diced
2 cloves garlic, crushed
1/3 cup rolled oats
1/4 cup sunflower seeds
1 can black beans, drained
1 can lentils, drained
1/2 cup frozen corn
3 tbsp chickpea flour
2 tsp ground cumin
1 heaped tsp smoked paprika
Few drops liquid smoke (opt)

In a little water, saute the onion and garlic until soft. In the food processor, combine the rolled oats and sunflower seeds and process until roughly ground. Add half the can of beans and half the can of lentils, the cooked onion and garlic, cumin, paprika and liquid smoke and process until well combined. Put this mixture in a bowl and add remaining ingredients and stir to combine. Shape into patties. We cooked these on the barbecue but you can either fry them in a frying pan (dry or with a little oil if you prefer) or possibly bake in the oven, though I haven’t tried this yet. Makes heaps! Use leftovers to make little koftas for wraps.

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