Category Archives: Low Carb

Macadamia & Wattle Seed Butter

Macadamia Wattle Seed Butter_6089_wm_1x1

I have not posted anything in a couple of weeks and for this I apologise.  I have a number of things I would dearly love to bake, make, and post for you but life has again placed itself in my path.  But I will return to baking very soon.

As some of you know, I have attended some fantastic courses in making chocolates and pralines at the brilliant Savour Chocolate & Patisserie School in Melbourne.  I have had the time of my life and I have learned so much.  It’s been so great, I have signed up for some more classes!  If you would like to see some of the amazing chocolates and pralines we made, you can view them on the Facebook page.

But it has taken me away from baking and playing in my kitchen and posting new recipes.  Over recent weeks my father has been unwell and so I’ve been distracted by that too.  But I will be getting back to business as usual this week so there should be some posts coming through very soon.

I had some wonderful ideas for recipes to post for Australia Day, which is today.  Some wickedly good and some wickedly healthy too.  But as I’ve not had time to make them in time, I thought I should at least post up something to commemorate today.

Unlike some, I do not think of Australia Day as a commemoration of our early European (English) settlers arriving by ship over 200 years ago.  I think of it as a day to celebrate the coming together of Australians as a nation.  Strictly speaking, Australia became a nation on 1 January 1901 so this anniversary is a few weeks behind, but hey, what’s a few weeks between friends?

Like any nation, there are moments in our history of which we can be proud and moments that make us hang our heads in shame.  There are some who claim that those who migrated here from other parts of the world since the 1780s are not truly Australian, that only the indigenous people of our nation have the right to call themselves Australian.  I believe that all of us who call this beautiful country home have the right to call ourselves Australian, for even our indigenous Australians crossed over from other lands, albeit thousands of years ago.  We are essentially all migrants and yet all Australian, and all fortunate to live in such a beautiful country.   As is often said, we are all different but underneath it all, we are human and we are all the same.

It occurred to me earlier today that although the recipe I’m sharing is simple, and hardly even worth a blog post … it brings together two quintessentially Australian foods.   Macadamia nuts and wattle seeds.
Both foods are indigenous to Australia.  They are both amazingly delicious as well as being healthy.  Macadamia nuts are fully of healthy mono-unsaturated fats and nutrients while wattle seeds punch above their weight in protein and micronutrients.  Together they are nothing short of divine.

Whether you process the macadamias raw or lightly roasted is purely up to you, and a matter of personal taste.  I prefer to process them raw as the flavour is delicate and beautiful, and a pinch of sea salt really adds depth.

Anyone who has trawled through the recipes on this site will know that I love roasted wattle seeds.  That magical chocolate-hazelnut-coffee flavour they impart is sublime.   They are available online for those of you outside Australia.  If you cannot find them, you could substitute a little pure vanilla.  Use vanilla seeds or vanilla bean paste for the best flavour.

This literally takes only a few minutes to prepare.  It is the shizz on toast, on vegetables, on fish, on fruit, or eaten with a spoon.  It makes a fantastic alternative to butter, or other nut butters 🙂

Wishing you all a very Happy Australia Day.  I will see you all really soon with some new recipes!

Makes 1 x 250 gram jar

Ingredients
250 grams macadamias, raw and unsalted
1 – 1 1/2 teaspoons roasted and ground wattle seeds
sea salt q.b.

Directions
If you wish to roast the macadamias first, lightly roast them for 5 – 8 minutes at 180℃.  Keep an eye on them and move them about on the tray every couple of minutes.  Allow to cool completely before proceeding.  This step is optional and unnecessary but it’s a matter of personal preference for flavour.  I like to make my macadamia butter raw as I like the flavour.

Place the macadamias in the bowl of a food processor and process until it is processed to a smooth paste.  Add a generous pinch of sea salt, to taste.  Add the wattle seeds and pulse briefly to distribute.  Transfer the butter to a clean jar.

Stored in the refrigerator, it will keep for a long time.  I doubt that will be necessary though 😉

10 Comments

Filed under All Recipe Posts, Fillings, Jams & Preserves, Low Carb, Nuts, Special Diet

Lupin Protein Bread

Lupin Protein Bread_6073_wm_1x1

Anyone who follows Chocolate Chilli Mango on Facebook, Twitter or Instagram …

wait!  hey, that’s a great idea … do it!  🙂

But, yes, if you do, you will have noticed a steady stream of photos about all the fantastic chocolates I’ve made in my chocolates and pralines classes over recent weeks.  I’ve had a blast, but I’ll leave all the gushing about chocster heaven for another time … or the Facebook page, Twitter and Instagram (see??? do it!)

Spending all day slaving over a tank of chocolate, sometimes several, making fillings, molding and dipping does not make you crave chocolate.  It leaves you seriously hungry for some substantial healthy fare.   So I’m still eating healthy and making my protein breads every few days.   I was so taken by the success of making muffins with lupin flour and I’m still getting requests for low carb baking that I thought, why not a full on, no holds barred, take no prisoners lupin bread?   Would it work?  Would it be better than those wimpy attempts at adding lupin flour to wheat bread you can buy in the supermarket?

Would it also be gluten-free?  Yeast free?  With no added vegetable oils or icky ingredients?

Would it be high in dietary fibre?  High in protein?  Low in fat just as a bonus?

Could I possibly make it delicious?

Is brilliant too strong a word?  I’d be going for genius but hey, let’s be humble.  This is brilliant!

The lupini bean is a legume and has been identified as a potential allergen, as are peanuts and other legumes.  If you have a peanut or legume allergy, you might want to exercise caution.  However, if you are OK with lupini beans and lupin flour, this bread is fantastic.

It’s got a light open texture and a lovely sweet nutty flavour.  The colour is amazing, almost as golden as polenta!  I used egg whites in the recipe, but if you use whole organic free-range eggs, you might want to don a pair of sunglasses before slicing into this yummy loaf.

This bread is fantastic with both sweet and savoury foods.  I’m currently enjoying it with cheese, both hard and soft cheeses, including ricotta and cottage cheese and sharp grana padano.  It is delicious topped with butter, nut butters, jams, yoghurt and fresh fruit, salad and chicken, mustard, salmon, grilled vegetables, bacon, eggs, anything.

As I’d just opened a fresh pack of hemp seeds, I threw a few in to the loaf.  OK, now we’re tipping the scales into genius territory … it works.  It is sensational to be honest.  I’m guessing you could use chia, pumpkin, flax, or any seeds you like and it would work.  Just for extra goodness and some texture and flavour.

If you are low-carbing, and I know many of you are in your quest to lose body fat in 2013 (don’t cave, it’s only January!), then this bread could be for you.

I hope you enjoy it.  I’m loving it.

Seriously, I’m never buying bread again.  It’s just too easy and delicious to make a gluten-free loaf full of goodness at home.

Go ahead, make this bread!

Lupin Protein Bread_6075_wm_1x1

Makes 1 loaf  (21cm x 10cm loaf tin)

Ingredients
315 grams egg whites (or 6 large eggs)
110 grams lupin flour (I use this one)
35 grams unflavoured whey protein isolate (I used Professional Whey NZ WPI or substitute whey concentrate, or rice protein)
15 grams coconut flour
1/2 teaspoon baking powder
1 teaspoon bicarbonate of soda
1/2 teaspoon sea salt

Optional Additions:
20 grams hulled hemp seeds or substitute about two tablespoons of chia, flax, pumpkin, or sesame seeds, or whatever you like.

*If you prefer to make this bread without protein powders added, simply omit the whey protein from the recipe.  Substitute an extra 35 grams of lupin flour or 12 grams of coconut flour instead.

Directions
Preheat the oven to 180℃.

Grease a loaf tin lightly with coconut oil spray (or PAM) or line the tin with silicone paper, if not using a silicon mold.

Add all the ingredients to a large mixing bowl and mix or whisk together until blended and the batter is smooth.   The batter will be fairly thin but the whey and coconut flour will absorb a great deal of moisture during baking.

Transfer to the prepared loaf tin and bake for 25 to 30 minutes until risen and golden and a skewer, inserted into the centre, comes out clean.  Do not over bake this bread or the loaf will dry out.

Remove from the oven and cool on a wire rack.  Store, well wrapped, in a freezer bag in the fridge or freezer.  It will last for up to a week, stored in the refrigerator.  It will last longer if you slice it and store, wrapped, in the freezer.

Lupin Protein Bread_6076_wm_1x1

Macronutrient Profile
I have included macros for both the plain and hemp seed versions, with all macros based on the ingredients as stated.

I used egg whites for this recipe, but obviously whole eggs will work extremely well.  Whole eggs would also provide a host of more micronutrients and make this bread even more golden, if that is possible!

Lupin Protein Bread_macros_plain version

Plain Version

with Hemp Seeds

with Hemp Seeds

25 Comments

Filed under All Recipe Posts, Breads & Quickbreads, Low Carb, Protein, Protein Bread, Special Diet