Tag Archives: Low-fat

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

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

Apricot Almond Low Carb Muffins

Apricot Almond LC Muffins_6062_wm_1x1I get so many requests for low carbohydrate recipes, I wish I had a dollar for every time I get asked.  I’d be a bazillionaire!  It does speak volumes about the popularity of low carb diets though.  For some, it’s about losing body fat and maybe some weight.  For others, it’s a lifestyle choice due to health factors like Type II diabetes, food intolerances, or carb sensitivity.  For others, it just makes them feel good.

Whatever the reason, there is no need to feel as though one has to miss out much on foods that are typically high carbohydrate.  Breads, cakes, snacks … there are so many options.  Nut flours and lower carb flours make life more nutritious and lower carb without deprivation.

One such flour that is gaining popularity but is perhaps less well-known, is lupin flour.  Lupins are a legume and popular in some Mediteranean cuisines.  Unlike many other legumes, lupins are quite low in carbohydrates while containing healthy omega fatty acids, a whopping dose of dietary fibre, and they pack a solid punch of protein.  There has been a lot of commotion about the potential for lupin flour use in breads to boost nutrition and give greater satiety thereby aiding weight loss, as well as it’s ability to help lower cholesterol and provide a range of nutrients.  Bread makers are starting to make lupin flour breads and they are gaining in popularity.  That’s all good.

But ultimately, I say yay because it’s high in protein, low in fat and carbs and high in dietary fibre.

Lupin beans are about 45% protein and 30% dietary fibre, and have negligble carbohydrate.  That is awesome.

100 grams of lupin flour contains:

1365kJ / 362kCals
39 grams protein
5.5 grams fat (0.1 gram saturated)
11.5 grams carbohydrates (2.9 grams sugars)
31.3 grams dietary fibre

It is also gluten-free.

For.  The.  Win.

Right?

On the downside, being a legume, it is likely that it may cause problems if you happen to react to FODMAPS, specifically fructans and galactans.  In particular, it’s likely to contain galactans as most legumes do.  I have yet to see it on a list of FODMAP foods, but it’s a reasonable assumption.  But that is not to say that it will cause someone a problem.  These things are highly individual.  So it might be worth checking out.

OK.  So, how does this lupin flour bake up then?  Well,  I like to go easy early on trying out a new flour so I went for muffins.  I’ve wanted to make my mum some low carb healthy muffins and these really hit the spot.  She likes her muffins fruity and is a big fan of the wheat free muffins I make for her, especially those with almond flour.  They have a lovely fall-apart, flourless texture but are not heavy or stodgy.

Apricots are in season now and apricots and almonds are a great combination.  You could substitute whatever fruit you like but be aware of the impact on the carbohydrate count.  One usually discounts fruit when thinking about a low carb option but these muffins prove you can enjoy a fruity muffin without a carbohydrate blow out.  Alternatively, you could leave out the fruit and just make them vanilla, or add some chopped up 100% chocolate or spices, or anything else you fancy that meets your low carb requirements.

Great, so where do I buy this lupin flour, CCM?  Well, I don’t know about elsewhere but here in Australia, Lotus Foods make a really good lupin flour that is widely available in health food and organic shops.  I have yet to see it in a supermarket but I suspect it’s only a matter of time.  You can also get it online.

I have used a granulated stevia based sweetener in place of sugar.  You can substitute your preferred sweetener, knowing that the amount in the recipe is equal to the same amount of sugar, so please substitute accordingly.

They are sugar-free, gluten-free, lower in fat than most muffins, and have a good dose of protein per serve, without adding any protein powders.  These are not suitable for a low FODMAP diet, however, but watch this space … I also follow a low FODMAP diet so the likelihood of a suitable version is high 🙂

They taste fantastic!  I hope you enjoy them too.

Macros are provided below the recipe, as always 🙂
Apricot Almond LC Muffins_6065_wm_1x1

Makes 10

Ingredients
80 grams almond meal
100 grams lupin flour
65 grams Natvia (or substitute your preferred sweetener or sugar, equal to 65g sugar)
2 teaspoons baking powder
140 grams apricots (2 large), diced
2 large eggs
125 millilitres almond milk (or substitute your preferred milk)
1/2 teaspoon vanilla bean paste

Directions
Preheat the oven to 180ºC.  Line 10 muffin molds with muffin liners and set aside.
Mix together the almond meal, lupin flour, sweetener, and baking powder in a bowl.  Make sure you break up any lumps.  Toss in the diced apricots.

Whisk together the eggs, almond milk, and vanilla bean paste.  Add the wet ingredients to the dry mixture and mix lightly with a fork.  It’s okay if the mixture is a little lumpy as these are muffins.  Do not over mix the batter.  Pour the batter into the 10 lined muffin tins.
Bake for 25 to 30 minutes until risen, golden, and a skewer inserted comes out clean.
Cool on a wire rack before turning out.
Apricot Almond LC Muffins_6066_wm_1x1

Macronutrient Profile
I have included macros for the recipe as stated above.  Any variations and substitutions will, of course, vary the macros to some degree.

Apricot Almond LC Muffins_macros.jpg
Apricot Almond LC Muffins_183928_wm_1x1

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Filed under All Recipe Posts, Breakfast, Fruit, Muffins, Nuts, Protein, Protein Muffins, Special Diet

Coconut Protein Bread

Coconut Protein Bread_6050_wm_1x1

More protein bread.  More protein recipes.  Well, yes.  Part of me getting off to a good start in 2013.  This is good, yes? 🙂

Also, there are likely to be some traditional dessert type recipes cropping up here soon, what with the merry-go-round of birthdays and such that will start in a few weeks here at home.  Plenty of time for that … so for now, I’m going to share with you some more of what forms part of my daily repast.

Coconut bread.  Coconut Protein Bread to be precise.  A low-fat and moderate carbohydrate bread that is both high in fibre and protein.   It is great with both savoury and sweet toppings so a good basic protein bread to have on hand.  Easy to make, you just throw in all your ingredients and off you go.

This bread does contain protein powder and I know some of you have asked “Well, I don’t use protein powder so can I substitute more flour or something else in its place?”  The answer is YES, YOU CAN.  In this bread you can substitute more coconut flour for the protein powder and still have bread that is relatively high in protein and delicious.

This is great toasted and spread with some coconut butter or fresh butter.  It also makes a lovely French toast, topped with Greek yoghurt and fresh fruit, made into sandwiches, and is amazing topped with your favourite healthy chocolate spread or some melted and drizzled 100% chocolate.   Serve it with fish or chicken dishes or your favourite curry, anything that loves coconut.  It has a distinctive coconut flavour and a light texture.

Coconut Protein Bread_6058_wm_1x1

Served warm, with coconut butter 😀

It is a proper bread though, not a cake baked in a loaf tin, OK?  This is not cake, people.  So for those of you who want something sweet instead, I have included the Sweet Coconut Bread version as well.  For those of you who want a gluten-free bread to eat as proper bread, make toast and bread shenanigans, this is for you.

The macros are included below the recipe as usual.   It is gluten-free and suitable for anyone following a low fructose and fructan diet.  If you substitute for the protein powder, it will also be lactose free.

Ignore the photography as I’ve had to take these photos at night and we all know that always ends in tears, mostly mine 😉

Enjoy!

Makes 1 small loaf  (21cm x 10cm loaf tin)

Ingredients
156 grams egg whites (or 3 large eggs)
156 grams whole eggs (3 large eggs)
55 grams coconut flour
20 grams unflavoured whey protein isolate (I used Professional Whey NZ WPI or rice protein)*
20 grams unflavoured micellar casein (I used Professional Whey Micellar Casein or rice protein)*
1 teaspoon baking powder
1/2 – 3/4 teaspoon sea salt

*If you prefer to make this bread without protein powders added, simply omit the whey and casein powders from the recipe.  Substitute an extra 25 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.   Transfer to the prepared loaf tin and bake for 25 to 30 minutes until risen 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.

Coconut Protein Bread_6053_wm_1x1 Coconut Protein Bread_6051_wm_1x1

Variation: Sweet Coconut Bread
This is a more cake-like bread and is richer from the addition of fats and sweetener.  You can add chocolate chips or chunks to this sweet bread, shredded coconut, or some fresh berries, banana, mango, or passionfruit, or any fruit that goes well with coconut for you.

Ingredients
As per the recipe for Coconut Bread but with the following additions and substitutions:

125 millilitres extra virgin coconut oil, melted
65 grams coconut sugar (or honey, coconut nectar, or your preferred sweetener, to taste)
1/2 teaspoon sea salt only
1/2 teaspoon vanilla or 2 teaspoons lemon or lime zest (optional)

Add these ingredients along with the others to the mixing bowl and blend until smooth.  Proceed as per the recipe above.  This bread does not need to be stored in the refrigerator although I would recommend you do this in warmer weather.  It should otherwise keep well for several days if stored at room temperature, in an airtight cake tin.

Macronutrient Profile
I have included macros for both the Coconut Bread and Sweet Coconut Bread recipes, using the ingredients specified above.

The macros for the sweet version do not include any extra additions such as fruit or chocolate.  They just include the addition of coconut oil and coconut sugar and other basic ingredients specified.

Coconut Protein Bread

Coconut Protein Bread

Sweet Coconut Protein Bread

Sweet Coconut Protein Bread

 

 

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

Cauliflower Protein Bread

Cauliflower Protein Bread_5936_wm_1x1

If you dislike cauliflower, I suggest you move right along … there is nothing for you in this post.  Don’t make this bread because you’ll be all “oh, I hate this bread.  I can taste cauliflower!”.    Well, yes, that’s kind of the point 😉  Perhaps scan through some past offerings on the blog and find another recipe you might like … because this post is all about cauliflower and its awesomeness as the basis for a healthy grain-free bread!  So, if you love your cauli, as do I, then read on … 🙂

Many of you know that there are some awesome cauliflower and cheese based pizza crust recipes on the interwebs.  There are also some related cauliflower bread recipes.  But here’s the thing.  I don’t like my bread to fall apart so I can’t slice it … and invariably, many of these do.  Because they’re mostly the pizza crust baked as a flat bread.  Taste great, but not very practical, unless you like to eat your bread with a spoon.  I do not.

So my challenge is, how do I make a cauliflower bread that is still mostly cauliflower and lovely and moist, and doesn’t rely on lots of added flour for structure and body.  My goal was to make a cauliflower bread that was low in both fat and carbs but high in protein and fibre and that allowed me to have my extra serve of vegetables in a different form.  I like variety.  I love protein breads.   It’s a gimme.

You don’t care about my craziness though … so here we go.   This bread is delicate, because it is like a serving of cauliflower in bread form.  When still warm, it’s lovely with a little butter melting into it.  Yum.  So much for the low-fat criteria … 😀  It’s obviously great with cheese and pickles, but also served alongside soup, or any meat or vegetarian based meal.

I have added a little Grana Padano (or you could use Parmigiano Reggiano) but please use the real thing.  There aren’t many things as horrible as faux Parmigiano cheese.   Alternatively, use a little really sharp cheddar or other hard cheese.   The subtle but sharp hint of the Parmigiano is great with cauliflower.  I’ve also added a little chilli to my bread.  Then again, I like to add chilli to almost everything.  Honestly, the possibilities are huge.  You can add some smoked or sweet paprika, finely chopped fresh herbs, or finely sliced olives … pretty much whatever you like.  Keep it simple though as too much clutter in your bread makes it difficult to slice and less versatile.  You will also tire of it very quickly.  Keep it simple.

A serving of two slices (based on twelve slices per loaf) will yield about 110kcals, 15.1g protein, a low 2.7g fat (1.4g sat), only 5.1g carbohydrates (2.7g sugars), and a whopping 4.2g of dietary fibre.  I dare you to hate those macros!

This bread is naturally gluten and tree nut free.  While it is not low FODMAP, if you do not have an issue with galactose or lactose, then it is OK for you too.  If you prefer to make it dairy free, or do not use protein powder, substitute the protein powder with extra coconut flour instead as indicated in the recipe.

It bakes up well as a loaf but you could also make this as mini loaves or muffins so you don’t have to slice them up.

Enjoy!

Cauliflower Protein Bread_5933_wm_1x1

Makes 1 x 21cm x 10cm loaf or 12 muffin-sized breads

Ingredients

  • 575 grams chopped cauliflower (about 1 medium cauliflower)
  • 25 grams coconut flour
  • 45 grams unflavoured micellar casein* (substitute whey or rice protein isolate or 30 grams coconut flour)
  • 25 grams Grana Padano or Reggiano cheese, grated
  • 1 teaspoon sea salt
  • 1 teaspoon bicarbonate of soda
  • 1 large egg (52 grams, shelled)
  • 198 grams liquid egg whites (about 6 large egg whites)
  • 1 teaspoon fresh lemon juice
  • 1 teaspoon chilli, smoked paprika, roasted garlic, or some finely chopped fresh herbs (optional)

*You can omit the casein powder if you like and just add another 25 grams of coconut flour.

Directions
Preheat the oven to 200℃.

Line the loaf tin with non-stick silicone paper.  It pays to use a double thickness of paper for this.  Set aside.

Place the cauliflower in to the bowl of a food processor.  Pulse a few times, until chopped finely.  It will resemble cauliflower rice.   Add the remaining ingredients and pulse until smooth.  If you are adding chilli, paprika, garlic, or herbs, to the bread, add them with the other ingredients.  Adjust the seasoning, if desired.

Transfer to the prepared tin and smooth the top.  If you prefer to sprinkle some chilli or herbs on top, do it now.

Lower the oven temperature to 190℃ and bake the bread for 10 minutes.  Reduce the temperature to 180℃ and bake for a further 50 minutes, or until risen and golden and cooked through.

Remove from the oven and cool on a wire rack, in the tin.  When cool, carefully remove the bread, and serve.

Store, wrapped in foil in a freezer bag, in the refrigerator.   It will keep fresh for several days if stored this way.

Cauliflower Protein Bread_5939_wm_1x1

Macronutrient Profile

I have provided macros as per the recipe above.  If you substitute other ingredients, you will have to account for these changes.  Further, you will have to account for any extra ingredients you add to the bread, in terms of flavourings.

Cauliflower Protein Bread_macros

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Filed under All Recipe Posts, Protein, Protein Bread, Savouries, Special Diet

Yuzu & Wattle Seed Protein Cheesecake

Wattleseed Yuzu Protein Cheesecake_5904_wm_4x5

I am running a seven-day diet challenge for myself.  It’s not that much of a challenge, to be honest, but the idea is to set me up so I can enjoy Christmas Day with the family and indulge in a bit of what is really not good for me, without fearing spending Boxing Day feeling below par.

So I’m kind of eating clean, whatever that means 😉

Well, in practice, all that means for me is that I stick to my low fructose and fructan diet 100%, without any random challenges.  I usually run random challenges where I introduce food that I know causes me GI distress, just to see if my situation has improved.  It has, by the way, so I’m happily and, so far, successfully doing science on myself to beat that sucker 😀

But, for at least a week (or until Christmas Day) I want to be 100% on the straight and narrow and along with that, I’m pretty much avoiding even an infrequent treat.  Wait on, that depends on what you consider to be a treat …

I’m still having dessert, people.   I’m even having cheesecake for pity’s sake …

I’m just having healthy desserts and that means another protein cheesecake.  Dare I say, the BEST protein cheesecake ever.   Why?  Let me count the ways … in a truly non-exhaustive list …

  1. It is light and creamy and sweet but has a beautiful tang from the citrus.
  2. It has a wonderful and unusual flavour combination that I’m sure you have not seen in a protein cheesecake before.
  3. The macros for this cheesecake are so freaking fantabulous, I had to quadruple check them this time because I found it so hard to believe.  Looking at the macros, you’d think it should be just rubbish.  It is the opposite of rubbish.  Manna from heaven, that’s what it is 🙂
  4. My mother hates cheesecake.  Perfect test subject.  Loves it.  This cheesecake can win over the cheesecake haters.  Trust me.
  5. Yuzu and wattle seeds are AMAZING.  Alone.  Together.  Yep.  Totally.

I’ll leave it there, shall I?

Some of you would be wondering what the hell is yuzu?

Or you might be thinking I hate yuzu / I can’t buy yuzu juice anywhere / I’m totally indifferent to yuzu and just don’t care.

Yuzu is a wonderful citrus fruit that has a lovely flavour reminiscent of lemons, mandarin and orange, possibly a tang of grapefruit.  It is sweeter than a lemon but still has a lovely astringent finish.  It originated in China but is widely used across Asia, especially in Korea and Japan.    I have not been able to source fresh yuzu fruit so I usually buy imported 100% yuzu juice, made from fresh fruit (not concentrate).    I highly recommend it.  In fact, I’ve used it in several recipes on this blog and many many more.  I love yuzu.  If you cannot find it, simply substitute fresh lemon juice or a combination of lemon and orange or mandarin juice in about a 3:1 ratio.  If you don’t like it, does this mean we cannot be friends anymore? 😉

The other ingredient is another I have used a few times here and many more times besides.  Beside my large stash of cinnamon that I barrel through at a rate of knots, is my trusty jar of ground wattle seeds, an Australian native seed.  Lightly roasted and ground, it has a wonderful aroma and flavour that has hints of hazelnut, coffee and chocolate.  It has to be a pretty perfect food because it’s also packed with nutrients and fibre.    You can buy wattle seed in specialty food shops and some supermarkets in Australia and online, if elsewhere.

Yuzu and wattleseed are a lovely flavour pairing.  Yuzu has a natural affinity for hazelnuts and dark chocolate … come to think of it, those three together are a particular favourite of mine.  It also goes really well with berries and summer stone fruit.  Don’t worry if you substitute lemon … the result will still be amazing.  It also goes rather well in this combination.

If you don’t have any wattle seeds handy and want to make this cheesecake now (of course you do!), it will also be fantastic with poppy seeds.

This is another dessert that you don’t have to make on the side because I can’t have the normal dessert everyone else is having.  When I make this cheesecake, everyone eats it because it’s just as good, if not better.  If you don’t care about making it healthy, feel free to use sugar in place of the stevia sweetener and a full-fat cottage or ricotta cheese along with a full-fat yoghurt or crème fraîche.  You will have yourself an amazing rich and luscious cheesecake.

Serve it with fresh berries, raspberries in particular, or stone fruit, mango, whatever.  Turn that fruit in to a fruit coulis and pour over the top.  Drizzle a little dark chocolate on top, if you like or some crushed roasted hazelnuts, or both.  It makes a great healthy dinner party dessert. 

Never ever make do when it comes to dessert.

On that note, let’s get to that cheesecake.

Wattleseed Yuzu Protein Cheesecake_5902_wm_4x5

Check out the macros.  Yes, they are indeed beyond awesome.  Total fluke, to be honest, but who’s complaining? 😉

Makes 1 x 20cm cheesecake (serves 8)

Ingredients

  • 500 grams low-fat cottage cheese
  • 250 grams thick non-fat Greek yoghurt (I used Chobani 0%)
  • 156 grams eggs (shelled weight, about 3 large)
  • 120 grams stevia blend sweetener (I used Natvia, or substitute your preferred sweetener)
  • 60 grams unflavoured micellar casein (I used Professional Whey)
  • 1 tablespoon fresh lemon zest, finely zested
  • 80 millilitres 100% yuzu juice OR fresh lemon juice
  • 8 grams (2 teaspoons) ground wattle seeds

Substitutions:

  • You can substitute ricotta, quark, or cream cheese for the cottage cheese.  I prefer the cottage cheese as it gives a lovely light, creamy texture.  I think ricotta makes the best substitution, if you feel you must.
  • If you wish to use poppy seeds, substitute 10 grams of poppy seeds and omit the wattle seeds.
  • To substitute for the yuzu juice, use all lemon juice or a mix of 60mls lemon juice and 20mls orange or mandarin juice.
  • I used Chobani Greek yoghurt, which is especially high in protein and very thick.  If using a different Greek yoghurt, make sure it is thick or strain the yoghurt before using.  You will need about 375 grams of yoghurt to get about 250 grams of yoghurt after straining the liquid.
  • For a rich, indulgent cheesecake, substitute 125 grams sugar for the Natvia, and substitute equivalent quantities of full-fat ricotta or cream cheese for the cottage cheese and full-fat yoghurt or crème fraîche for the non-fat yoghurt.  The rest of the recipe remains the same.

Directions
Preheat the oven to 150℃.

Line a 20 centimetre springform tin with non-stick silicone paper or grease and dust with a little flour (wheat, oat, corn, as desired).  I prefer to line the tin with non-stick paper.  Set aside.

Place the cottage cheese in to the bowl of  a food processor and blend until smooth.  Add the remaining ingredients, except the wattle seeds, and process until smooth.  Add the wattle seeds (or poppy seeds) and pulse for a few seconds only to distribute.

Alternatively, blend the cottage cheese until smooth and transfer to the large bowl of a mixer.  Add the remaining ingredients and mix with the paddle attachment until the batter is smooth.

Transfer the cheesecake batter to the prepared tin and smooth the top.    Bake for 60 to 70 minutes, until set and starting to colour around the edges.  Switch off the oven and leave the cheesecake in the oven, with the door slightly ajar, for a further 20 to 30 minutes, to allow the cheesecake to settle.

Wattleseed Yuzu Protein Cheesecake_5881_wm_4x5

A lot of people get worked up about a slight crack on the surface of the cheesecake.  Seriously, I do not.  I’d probably get cranky if it domed or worse, fell, in the centre and cracked in a bid to erupt its contents as it baked.  But a small crack on a level smooth top?  I’m not that fussed.  I think it adds character. 🙂

Remove and allow to cool to room temperature.  Refrigerate for several hours, covered, before removing from the tin and serving.   It is best served chilled.  Serve with fresh berries or a berry coulis.  Raspberries are particularly lovely with this cheesecake as they match lemon, yuzu, and the wattleseed so well.  Mango would also be lovely and it goes without saying that a little dark chocolate grated on top or in a light chocolate sauce would be awesome.

Store leftovers, covered, in the refrigerator for up to two to three days.

Wattleseed Yuzu Protein Cheesecake_5892_wm_1x1

Macronutrient Profile
The macros provided here relate to the recipe as stated above, for both the yuzu and lemon versions.  Substitutions of other ingredients will change the macros, ranging from a negligible amount (e.g. lemon juice instead of yuzu juice) or dramatically (e.g. using full-fat cream cheese instead of cottage cheese).

Yuzu Wattle Seed Protein Cheesecake_macros

Lemon Wattle Seed Protein Cheesecake_macros

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