Tag Archives: Fruit

Tangy Lime and Coconut Crumble Bars

Lime & Coconut Low Fodmap Bars_6107_wm_4x5

It can sometimes take a long time to come full circle on a promise.  Sometimes, it can take a full fifteen months before you make good and deliver … *whistles as she looks around aimlessly, avoiding eye contact with the computer screen*.  Remember those yummy Coconut & Lime Bars I posted in October 2011?  I mentioned then that I usually make two kinds. The kind I posted then and a more tangy version, where the lime is the star of the filling.  I kept meaning to post the tangy one … but … ummmm … *looks away again, whistling nervously*

So here I am, fifteen months have flown by, and we’re all of us a little older.  I’m still making lime and coconut bars from time to time, but am finally posting the recipe.    With a bit of luck on my side, I managed to get a few minutes to take some snapshots of said bars before they started to disappear.  Literally.  Two to three minutes :-/  They are popular in this household.  Which is rather flattering, I know, but it was also a little annoying today.   You see, I made them for me this time.  I have gone back to the beginning with a low FODMAP elimination diet as I have had some random flare ups and just wanted to know why.  Having an intolerance to fructose, fructans, and polyols is a harsh restriction on one’s diet (especially when one loves mangoes so much one uses the word in the name of her blog, right?).

Most of the time, I am happy to bake up a storm, knowing I can have a small amount and let others reap the benefit of my labours.  Today, I needed to bake a treat that I could enjoy, due to the frustration of having another food intol fail, despite adhering to strict elimination diet guidelines.  Well, I guess, I may just be reacting to something that others generally tolerate well.  Frustration is a good thing to work off in the kitchen and tomorrow is another day, so the upside of this story is that

WE HAVE LIME AND COCONUT CRUMBLE BARS!!!

These bars are very different to the standard sturdy citrus bar.  The crust is quite soft and thinner than your usual bar.  Much more like a soft pastry crust.  The filling is curd-like in texture and tangy with lime juice and zest.  You don’t have to top it all off with the coconut crumble but it adds another dimension and more texture to the bar, especially as the crust is so thin.  This is more a dessert than a snack bar … fabulous with a dollop of Greek yoghurt, crème fraîche, cream, or ice cream, or just on its own.

The coconut sugar gives the crumble and crust a lovely toffee-like flavour.  You don’t have to use coconut sugar.  If you prefer, this recipe works well with granulated white sugar for the crumble and crust, and icing sugar in the filling.  In truth, that is how this recipe began.  I just made the coconut sugar variation today … looking at the bars when cut, I was reminded of hazel eyes … all green and golden brown.

You can make the coconut crumble topping ahead of time.  Cover and refrigerate it until ready to use.

These bars are gluten-free and low FODMAP, except for anyone with a lactose intolerance, as butter is an ingredient of the crumble and crust layers.  I have suggested coconut butter as a substitute, or use whatever you love best in place of the butter.  They are also tree nut free.

I hope you enjoy these … despite the very very long wait!

Makes 12

Ingredients
Coconut Crumble
25 grams unsalted butter, softened*
15 grams coconut flour
25 grams granulated coconut sugar OR granulated white sugar

Crust
110 grams unsalted butter, softened*
75 grams granulated coconut sugar OR granulated white sugar
50 grams coconut flour
1/8 teaspoon salt

*If you are lactose intolerant, substitute coconut oil for the butter.  Make sure the coconut butter is solid at room temperature before using.

Lime Filling
235 grams whole eggs (about 5 x 50g in the shell)
125 grams icing sugar OR granulated coconut sugar
80 millilitres lime juice (about 4 limes)
4 grams lime zest, finely grated (from 4 limes)
30 grams coconut flour
green food colouring (optional)

Instructions
Coconut Crumble
Rub the butter into the flour until the mixture resembles coarse breadcrumbs.  Stir through the sugar until well combined.  If making ahead, cover and refrigerate until ready to use.

Crust
Line a 20cm square cake tin with silicone baking paper.  Use a shallow pan or one with removable sides for easier removal of the bars.  Set aside.

In the bowl of a mixer, beat together the butter and sugar until light and the sugar is dissolved.  Add the coconut flour and salt, and mix until it comes together.  Press the dough into the base of the prepared tin.  Dust your fingers with coconut flour as the dough is soft and slightly sticky.  The crust layer will be quite fine.  You could roll it out but I have found it easier to press into the tin as the dough does not roll out easily as it is quite soft.  Chill for 20 to 30 minutes and preheat the oven to 180℃.

Bake the crust for about 10 minutes, until golden.  Remove from the oven.

Lime Filling
In the bowl of a mixer, whisk together the eggs and sugar (whichever one you use) until light.  Add the lime juice and zest, and the coconut flour.  Whisk until smooth.  The filling is quite fluid.  If you wish to add a little food colouring, do so now.  I don’t add it, but it’s a matter of preference.

Pour the filling over the crust as soon as it comes out of the oven.

Sprinkle the coconut crumble over the top as evenly as possible.

Return to the oven and bake for a further 12 to 15 minutes, until the filling is set.  Remove from the oven and allow to cool in the tin.  You can cut the bars when cool but it is much easier to chill the bars before slicing.  Use a pallet knife to lift them gently off the base of the pan, as the crust is very soft.

Store in an airtight container, in the refrigerator, for up to five days.

Lime & Coconut Low Fodmap Bars_6106_wm_5x7
Lime & Coconut Low Fodmap Bars_6109_wm_1x1

9 Comments

Filed under All Recipe Posts, Bars & Slices, Fruit, Special Diet

Fruity ProFroCho Pops

It’s beginning to feel a lot like summer … at least here in Australia.  The days are longer, definitely warmer and sunnier, and summer fruit and vegetables are just bursting out of the ground.   It’s all so colourful and enticing, isn’t it?  Looks like a breakfast bowl from heaven but hey, I prefer to have my fruit at night-time.  Mainly because carbohydrates seem to agree with me more if I have most of them in the evening.   Strictly speaking, I should be giving mango a wide berth due to that pesky fructose intolerance issue but nobody gets between me and my mango 😉

So of course one’s mind turns to frozen desserts.  Well, my mind turns to frozen desserts.  Doesn’t yours?  But they’re usually loaded with sugar and fat and kinda low in protein.  They don’t have to be though, do they?  Nope.

Time for some protein frozen yoghurt.  Some pro-fro-yo … well, that’s what I like to call it 😀

A few things to remember about frozen yoghurt … if you use non-fat yoghurt and lots of fruit, it will be somewhat icy in texture.  I’m OK with that.  Just make sure you churn it well to achieve a lovely creamy consistency and you will minimise the iciness as much as possible.  To avoid an icy texture you will need fat and sugar.  Both of these will help maintain a creamy soft texture after the frozen yoghurt is churned.  Frankly, though, my family has enjoyed this as the frozen yoghurt popsicle goodness that it is.

You can substitute other fruit combinations for the ones listed in the ingredients here.  In that respect, there are endless possibilities.  Get creative!

You can make individual serve popsicles, or set the yoghurt in a mold for a lovely dessert, topped with more fresh fruit or some dark chocolate drizzled on top, or whatever you fancy.  Alternatively, set in a tub and scoop it out to serve.

It is not necessary to chop and freeze the fruit before mixing all the ingredients but it speeds up the churning process.  If you get a sudden urge to make some frozen yoghurt but haven’t frozen any fruit, just use it fresh.

This frozen yoghurt is gluten and tree nut free and has no added sugar.  It can be made suitable for anyone with a fructose intolerance if you use a different fruit in place of the mango.

I have used casein powder to boost the protein content.  Don’t be tempted to add too much casein to increase the protein content … too much protein powder will adversely affect both the texture and flavour of the froyo.

I have used Chobani yoghurt for this as it has about twice as much protein as other yoghurt and it has a lovely extra thick texture and a great flavour.    This is why I’ve called this ProFroCho 😀   Oh, humour me a little, please?

If you use a yoghurt that isn’t particularly thick, strain it beforehand through a lined colander or sieve.  You will need about 1 1/2 the amount of yoghurt as specified in the recipe.

I hope you enjoy this one!  Macros are all included below the recipe, as always.   I know the serving sizes specified below are modest … some of you will likely consume three to four servings in one sitting.  In that case, awesome macros 🙂

Makes 1 x 1440 gram tub or 12 servings (120g) or 20 small popsicles (72g)

Ingredients
Mango Vanilla Protein Frozen Yoghurt*
400 grams mango flesh, chopped and frozen
450 grams thick 0% plain Greek yoghurt (I used Chobani 0% Plain Greek Yoghurt)
20 grams unflavoured micellar casein (I used Professional Whey Micellar Casein)
1 teaspoon vanilla bean paste
Strawberry Banana Protein Frozen Yoghurt*
150 grams strawberries, hulled and frozen
100 grams banana flesh, sliced and frozen
300 grams thick 0% plain Greek yoghurt (I used Chobani 0% Plain Greek Yoghurt)
15 grams unflavoured micellar casein (I used Professional Whey Micellar Casein)

* I did not add any sweetener because the fruit was so sweet and fresh, it was more than sweet enough.  However, feel free to add a little stevia or your preferred sweetener and account for it in the total macros.

Directions
Mango Vanilla Protein Frozen Yoghurt
Place the pre-frozen mango in the bowl of a food processor or a blender and process or blend until smooth.  Transfer to a bowl and add the yoghurt, casein powder, and vanilla.  If you are using sweetener, add it now.  Whisk together until smooth and thick.

Process in an ice cream machine until ready or do it the old-fashioned way and freeze for 30 – 60 minutes.  Whisk or blend the mixture to distribute the ice crystals evenly and return to the freezer.  Repeat one or two more times until ready.
Strawberry Banana Protein Frozen Yoghurt
Place the pre-strawberries in the bowl of a food processor or a blender and process or blend until smooth.  If you prefer, strain the berry puree to remove seeds.  I did not bother.  Add the banana and process until smooth.  Transfer to a bowl and add the yoghurt, and casein powder.  If you are using sweetener, add it now. Whisk together until smooth and thick.

Process in an ice cream machine until ready or do it the old-fashioned way and freeze for 30 – 60 minutes.  Whisk or blend the mixture to distribute the ice crystals evenly and return to the freezer.  Repeat one or two more times until ready.

If making popsicles, add some of the strawberry banana frocho to each popsicle mold.  Top up with the mango vanilla frocho.  Make sure there are no air pockets and tap the molds lightly on a bench.  Place the stick base into the frocho, seal and freeze for six to eight hours until ready to serve.     I used my cute little Chobani popsicle molds 🙂

If making a molded frozen yoghurt dessert, line a large mold with cling film.   Layer the different flavoured frozen yoghurt in the mold or, swirl them in patterns, as you wish.  Cover with cling film and freeze for six to eight hours until ready to serve.

Decorate with fresh fruit to serve.

Tip: to achieve clean slices, dip a knife in hot water before carefully slicing into the frozen yoghurt.

Macronutrient Profile
I have provided macros based on the recipe, as specified above.  Note that Chobani yoghurt generally has about twice as much protein as most Greek yoghurt.

Each slice is about 120 grams for 12 servings.  Each small Chobani popsicle is about 72 grams.

12 Comments

Filed under All Recipe Posts, Fruit, Protein, Protein Desserts, Special Diet

Orange & Rosemary Butter Cake

Hello there!  Anyone still around???  I feel like I’ve gone AWOL again.  Would be lovely if I could have this blog as my full-time occupation.  Some of you do the blogger thing full-time out there … what’s the secret???  I’ll figure it out, eventually …  😉

I’m very excited as I’m working with some very talented people to  overhaul this blog and redesign the site!  At last!  The aim is to give it a whole new look and feel that fits with what this blog is all about and separate out the protein cookery section and make it all easier to navigate and a whole bunch of other stuff.   So watch this space, CCMers 😀

Right now, though, I’m thinking oranges.  Why?  It’s not part of the new blog colour scheme, if that’s what you’re thinking.  The reason is that navel oranges are coming back into season here in Australia, specifically Victoria.  We grow awesome oranges locally.   But it irks me that in the warmer months we import Navel oranges because everyone seems to want Navels.  In summer, we have the most wonderful Valencia oranges that always seem to be cast aside, into the shadows, with Navels always getting the limelight.  Or orangelight in this case.  Whatever.   I love using fruit and vegetables in season.  They are so much better – sweeter, juicier, and at their peak nutritionally.  I bought quite a few this week.  Fragrant, perfect, juicy and sweet.  Locally grown Navels, because their season has begun and the Valencias have disappeared.  At least from my local market.

I’ve barely baked anything at all lately aside from essentials like my protein bread.  I’ve simply neglected proper baking altogether.  Working long hours and not having any time out, even on weekends and public holidays, eventually takes its toll.  I’m not fishing for sympathy, mind you.  Just a stress buster.  The other night, I grabbed my apron, and walked purposefully into the kitchen.

“I’m baking a cake.  A proper butter, sugar, eggs, and flour, bona fide cake”, I declared … and so I did.

Of course, there would be oranges.  Given my rosemary bush is just beautiful now and you can smell its fragrance in the garden, I just had to use that too.  Lemon and rosemary are a very common combination in breads and cakes but orange and rosemary is fairly traditional in Italy too.  It smells like heaven … sharp rosemary mixed with the sweetness of the orange … wrapped up in a classic butter cake.

I hope you love this cake.  It’s very simple and a little rustic but rather sophisticated too.  It’s lovely served on its own with a cup of tea or an espresso.  It also makes an interesting dessert, served with a generous dollop of thick Greek yoghurt or créme fraîche.  A few orange segments alongside would not go astray.  Use oranges in season! 🙂

Enjoy!

Makes 1 x 18cm – 20cm cake / Serves 8 – 10

Ingredients
150 grams unsalted butter, at room temperature
150 grams sugar
3 large eggs
1 large orange
185 grams plain flour
2 teaspoons baking powder
5 grams / 1 generous tablespoon finely chopped fresh rosemary

Directions
Preheat the oven to 180°C.
Line the base and sides of a 18 – 20cm round cake tin with baking paper (unless using the non-stick variety).

Beat the butter and sugar together until light and creamy.  Add the eggs and beat until smooth.  Finely grate the zest of the orange and add to the egg and butter mixture.  Juice the orange and set aside.

Sift the flour and baking powder together.  Add half to the batter and beat until smooth.  Add the orange juice and mix well.  Add the remaining half of the flour and beat until smooth.  Finally, add the chopped rosemary and fold in.

Transfer the batter to the prepared tin and bake for 40 to 45 minutes, or until a skewer inserted into the centre comes out clean.  The top of the cake should be light golden.  Set aside to cool in the tin.

This cake keeps well, stored in an airtight container for several days.  If it lasts that long.

27 Comments

Filed under All Recipe Posts, Cakes, Fruit

Crostata di Fichi Freschi e Ficonero

Ah, the onset of autumn.  It’s arrived here in Melbourne, but it’s not yet fully arrived.  It doesn’t quite feel final yet.  We have that mish-mash of weather that’s downright confusing but also comforting in that we can enjoy a few more warm, sunny days before the summer is truly over.

What does this mean?  Fig season is in full swing.  This year figs are abundant and literally dropping off their trees … well, there are plenty of them about, at any rate.  Who can resist a perfect, ripe fig?  Not me.  Probably not you.  Figs are a wonderful fruit!  It’s possible there is no culinary feat that could not accommodate a delicious fig to make it better.

So I thought it high time I share my fave fresh fig tart with you.  Smack in the middle of fig season.  OK, for some of you, there’s another five or six months to wait, but hey, better early than late or not at all.  Something delicious to plan and look forward to, with anticipation 🙂

A while ago, the amazing folk over at the live with ILVE blog invited me to contribute a guest post.

Say what?   Huh?   Exactly.

How totally cool?  If you haven’t checked out their blog, and you are somewhat obsessed by major kitchen appliances (aren’t we all?), you should.   They make the most amazing stovetops and ovens, don’t they?  Totally schmick and covetable.  Lots of news and information as well as featured recipes from some well-known chefs and gorgeous cookbooks … and now Chocolate Chilli Mango!

When you post your recipes on your blog, you do it to share the love you have for, in my case, baking, patisserie, chocolate, and some crazy detours into the experimental world of protein cookery.  It’s fantastic to get comments back from you about recipes you’ve tried, loved, maybe even hated ( :-/ ), or improved upon for the benefit of us all.    To be noticed in the huge sea that is the blogging community is then always rather humbling.  Especially by a crowd that usually feature only proper chefs and their amazing recipes on their own blog.   What? This little blog?  But …  but it turns out ILVE took a shine to the recipes here at CCM.  So, with a happy dance and a little humble pride, the fig tart is the recipe I thought would be a great one to feature on my guest post there.

If you’d like the recipe for this delectable and luscious fresh fig tart, head straight on over to  live with ILVE for all the post and recipe details.

You can also find details on the ILVE Facebook page  and on Twitter.

Disclaimer:  I do own an ILVE oven however the people at the live with ILVE blog were not aware of this fact.   The views expressed here are my own and I have not been asked to provide any reviews nor have I been remunerated in any way by ILVE or any other party.

4 Comments

Filed under All Recipe Posts, Desserts, Fruit, Tarts & Patisserie

Berry Protein Coppa Gelato

Well, it’s time to bring some ying to the yang, balance to The Force … let’s get some PROTEIN on the DESSERT TABLE.  It’s summer here and we should all be able to have gelato.   No fear, no favour, no guilt.  Just plenty of protein and fruity goodness.  Heck, even if it isn’t summer …

There are lots of protein ice-cream recipes around.  Really really good ones!  But I prefer Italian gelato to creamy ice-cream.  Must be in my genes.  Frankly, whey and casein just don’t taste so right for ice-cream, as they have very dominant flavours.   In my humblest opinion.  The texture is never quite right for gelato, either.  I don’t want to have to use an ice-cream scoop to make round balls of ice-cream.  I want to have to use  a flat spatula like a proper gelateria.  So it has to have that soft-serve gelato texture.

I may forego the waffle cone, but nobody can deny me a coppa gelato, maybe topped with some fruit … an umbrella?  OK, I left out the umbrella.  Too tacky.  I added frangipane blossoms instead.  On the side.  Sure you don’t care, but it’s summer and my frangipane tree is in full bloom and I’m proud 😀

Egg white protein powder just doesn’t get enough air time and accolades.  It is perfect for making protein gelato and so it’s also great if you have this for dessert as your last meal of the evening.  Slow digesting protein and yada yada … you know the drill.  You could make it with casein, but I swear it’s better with the egg white powder.  Hands down.

I’ve been making this repeatedly over the last couple of weeks, mostly with berries.  It’s also fabulous with mango, but I’ve been on a red theme for the last few posts so why stop now?  My personal favourite is raspberry (but yes, I love mango).  I love the tartness of raspberries in a cool gelato.  You can add some stevia or sweetener of your choice, if you like.  I only add a little if I’m making it to share.

Whatever fruits you use, make sure they are ripe and full of flavour.  Delicate fruits won’t necessarily work as well as the flavour can be bland.  Berries, cherries, mango, banana, passionfruit, yellow peaches are all good examples of fruit that would work.  I tend to use berries mostly in summer.  Lighter in sugar and other carbs and full of amazing goodness.  There is no berry badness.

This gelato is so easy to prepare.  You don’t need any mad kitchen skills, candy thermometers (no added sugar), fancy appliances (unless you have them and like to wield them), or qualifications from culinary academies.

It’s light but punches above its weight on protein, has only good carbs from the fruit, and you’ll need a scanning electron microscope to find the fat molecules cos there’s hardly any.   You’re also getting the bonus of some serious fibre.  Just check out the macros below the recipe.  Whoaa.

Importantly, this?  This is GELATO.  It makes you feel like you’re in Italy in the summer.  Where’s my Vespa?

Power to lift, energy to move … enjoy!

Serves 1 – 2  (recipe can be doubled or scaled for multiple servings)

Ingredients
100 grams low-fat cottage cheese (I use Elgaar Farm Organic, 1% fat)
60 grams non-fat plain/Greek yoghurt (I use Elgaar Farm Organic, 0.1% fat)
25 grams egg white protein powder (I use Professional Whey Egg White Protein)
150 grams fresh or frozen berries (raspberries, blackberries, cherries, mixed berries, snozzberries* :-D), or other fruit
stevia to taste (optional)

*OK snozzberries are a Willy Wonka reference.  I’ve been sans chocolate and cacao for 5 days and it’s taking its toll :-/

Instructions
Blend together all ingredients using a stick blender or in a food processor.  That was hard, wasn’t it?  Maximum points for saving effort.

If you have an ice-cream maker, you can churn the gelato according to the instructions before serving.

Otherwise, place the gelato into an airtight container and place in the freezer for about an hour.  Remove and blend the gelato again.  Use a stick blender or a hand-held whisk or even a fork.  Make sure you mix it well so the ice crystals disperse evenly.  Repeat this once or twice before scooping out to serve.

Bonus, you got a bit of an arm workout and lowered your carbon footprint in the process if you opted for a whisk or fork.

If you use frozen berries or fruit, you could even serve it immediately.

How hard was that?  😀

Macronutrient Profile
I have provided macros based on the ingredients I’ve used.  If you use different cheeses or yoghurt, there will be some variation.  I would suggest you use a high protein yoghurt (Greek yoghurt in some countries has a higher protein content but not here in Australia necessarily).

I’ve also based it on using raspberries as the fruit.  It’s the one I’ve made most often and they are great in having fewer carbohydrates/sugars but are really high in fibre.  They also taste amazing.

7 Comments

Filed under All Recipe Posts, Desserts, Fruit, Ice cream & Sorbet, Protein, Protein Desserts, Special Diet