Tag Archives: Low fructose

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

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

Banana Chocolate Protein Bars

Banana PB Protein Bars_6040_wm_1x1

It’s time … remember I made those Strawberry Ripe protein bars a while ago, using freeze-dried fruit?  They are the bomb.

The thing with protein bars is that you really want to be able to pack them into your lunch box or bag or wherever you keep your snacks or post workout stuff when you are on the go.  That is what makes freeze-dried fruit so amazing.  You get a big flavour punch from whole fresh fruit (no additives) and all the goodness, but they’re not perishable as fresh fruit tends to be, right?  Plus, when ground into a powder, they help make the texture of your protein bar fantabulous and your bar can travel more safely with you.

There is mounting evidence on this blog of my love adoration worship of banana and chocolate together.  I know a lot of you share this love.  So here is one of my simple, fast, but absolutely yummilicious protein bars.  Nothing fancy, just a banana bar with some oats and a dollop of peanut butter, coated in 100% dark chocolatey goodness.

I have never tried it but I would guess you could substitute banana chips for the freeze-dried banana.  Or simply use a good quality banana flavoured whey protein, although you won’t really get that real banana flavour.  I’ve actually made these bars using only unflavoured whey as well as a combination of unflavoured and banana flavoured whey.  Both are great.  I did not add any sweetener as the banana is sweet enough for my taste.  If you use a flavoured whey, it will already be sweetened so take that into account.

The small amount of peanut butter in the bar does not give the bars a strong PB flavour.  If you want a stronger flavour you can add more but you will have to add more oats to balance out the texture and use less almond milk.  Alternatively, a small amount of peanut flour (if you can get it!!) would be great.

They are sticky but that’s what makes them so awesome when you eat them.  The texture is not dry.  They are delicious and almost creamy!  If you don’t like chocolate, finely chop up some dry roasted peanuts and roll the bars in that to coat them for a Banana PB bar.  Wow.

I love using Willie’s Cacao 100% Chef’s Cacao for this, especially the Madagascan Sambirano Superior.  But a good Pralus 100% or any good 85% plus bar will do.  The intensity of the thin chocolate coating with the banana protein filling is amazing.

If you love the idea but not the fruit, substitute another favourite freeze-dried fruit or even coconut.  Just remember that all these changes will impact the macros one way or another.

I hope you love these.  They are one of my favourite post workout bars.  I gave a piece to my father to see if he could tell it was a protein bar … he thought they were banana chocolates!

That has to be worth points on some scoreboard somewhere 😀

Store them in the refrigerator or even freeze them if you are so inclined.  Wrap them up and pop into your lunch or workout bag.  I love them straight from the fridge on a hot day.

Macros are included below.

Enjoy!

Banana PB Protein Bars_6027_wm_1x1

Makes 4 bars

Ingredients
40 grams freeze-dried banana* (I used Absolute Fruitz)
70 grams unflavoured or banana flavoured whey protein isolate**
30 grams rolled oats (gluten-free, if required)
25 grams 100% peanut butter (or peanut flour
20 – 30 millilitres almond milk (I used 30 ml.  You could also substitute coconut or other non-dairy milk)
40 grams 100% chocolate, for enrobing the bars (or q.b. … this is about what I used to coat them all over)
sweetener, to taste (optional)

*If you cannot get freeze-dried banana, try using banana chips!

**I’ve tried this with 70 grams of this one and a combination of 40 grams of this with 30 grams of this one.  The latter gave an extra banana oomph.  You could substitute with peanut butter flavoured whey, if you can get that too.

Directions
Place the freeze-dried banana in the bowl of a food processor and process until finely ground.  Add the whey and rolled oats, and process until the mixture is fine.

Add the peanut butter, almond milk, and sweetener (if using) and process until the mixture comes together.   It will be fairly sticky.  Toss in a little extra whey powder or oat or peanut flour, if required.  Cover and refrigerate until it firms up.  Divide the mixture into four equal portions and form into bars.   Alternatively, you can immediately divide the mixture into four equal portions and form in to bars and then place on a tray, lined with silicone paper, in the fridge until they firm up enough to coat.  A little trickier than doing it the other way round but it’s up to you.

Place the dark chocolate into a microwave-safe plastic bowl and microwave for about one minute.  It might need another 15 seconds or so.  Stir the mixture until melted.  Keep stirring the mixture as it cools slightly.  You can also melt the chocolate in a heatproof bowl over simmering water (a bain marie).  Once melted, remove from the heat and stir until it cools slightly.

Dip or coat each bar in the chocolate and set on to a tray, lined with silicone paper, to set completely.  You can set the bars at room temperature or place in the refrigerator for ten minutes or so until the chocolate sets.

Now, you can temper the chocolate and coat the bars for a shiny finish with a nice snap to the coating, if you are like me and prefer them this way.  To do this, I generally temper a large quantity of chocolate and use a dipping fork to dip and coat the bars.  I still end up having used about 40 grams of chocolate, as you only need a think layer of chocolate.

Store them in an airtight container in the fridge.  They are great straight from the fridge.  Wrap well if packing into a lunch box or gym bag.

Banana PB Protein Bars_6039_wm_4x5

Macronutrient Profile
I’ve included macros based on the recipe as stated and using the ingredients I specified above.  If you make variations to the bars, you will have to account for those, of course.

Banana PB Protein Bars_macros

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Filed under All Recipe Posts, Chocolate, Protein, Protein Bars, Special Diet

Fresh Mint Protein Gelato

Fresh Mint Protein Gelato_5971_wm_1x1

When I posted a recipe for a fresh mint and chocolate chunk ice cream, I was blown away by how many of you really love chocolate and mint ice cream, even just mint ice cream on its own!  How good is it when you infuse the milk and cream with fresh mint, hey?  A whole other realm of heaven compared with using peppermint extract!

Well, the excitement lead to a lot of excellent questions of the “will you make a protein version?” variety.  Plus, I got a huge nudge from a few lads armed with ice cream makers 🙂

So finally, I came around to thinking “Well, why not?”  It’s not as though I will be scoffing rich ice creams all summer and a proper protein gelato would be a lovely change from my usual protein desserts.  Yes, that’s right, proper protein gelato.  Not protein powder mixed with milk and gums or gelatine and whizzed in an ice cream maker.  Go ahead and do that, if you will, but don’t call it ice cream.  Not within earshot of me 😉

In the interests of never ever “making do” or “settling for a substitute” when it comes to healthy desserts, I’ve made a real gelato that is both high in protein and low in both carbohydrates and fat.  It is a gelato style ice cream (milk-based), is made using a traditional custard method, and has all the flavour and deliciousness of real ice cream as a result.  The only difference is that it doesn’t contain anything unhealthy and it’s actually good for you.

This gelato is good for you.   

I promise.

Sound the trumpets.   No, skip that rubbish.  Just go and make this gelato.   Play a fanfare and thank me later 😀

Mint is a great choice for a protein gelato as it doesn’t add any extra sugar or fat.  This recipe can be adapted to suit other flavours, according to your whim.  You can omit the mint and substitute with vanilla, spices, cacao, fruit puree, whatever.   Just be aware that in some instances, this will affect the macros and the texture of the gelato.  For example, fruit puree contains a lot of water so will make for a more icy texture.

A word about the role of sugar and fats in ice cream … Sugar not only lends sweetness to an ice cream.  It also helps develop and keep the ice cream’s creamy texture.  Fat also gives ice cream a more intense flavour, being a flavour carrier, as well as giving it a lush creamy texture and mouthfeel.  By omitting both, it is important to include the egg yolks, which also thicken the custard and create a creamier result.   I use micellar casein for ice creams as it is a natural thickening agent and helps promote a richer, creamier texture.   You will not get this by using whey.  So, with all that in mind, this ice cream is well armed to remain creamy and delicious, despite the lack of the usual ingredients required to make it so, or with the addition of gums or gelatine.

You can substitute a non-dairy milk for this recipe very easily.  However,  I would not recommend a vegan protein powder.

Serve it immediately for a softer, gelato style dessert.  If you prefer a firmer ice cream, freeze it for an hour or two.  This gelato is best eaten fresh, soon after it is made.  The addition of protein powder to ice cream will change the texture of the ice cream if stored for long periods.  It’s still lovely, but definitely at its best in the first few hours.  As a result, the quantity made in this recipe will allow for 4-6 small serves or 2-3 large serves.

You really can’t tell the difference between this gelato and the original recipe, here.  Because this is real gelato.  I call that a win.  No.  I’m feeling a bit like a legend right now 😉

Enjoy, protein peeps!    Yes, yes, macros are provided below.  They’re fantastic … better than fantastic … shoo, go make gelato, now!

Makes 600 grams / Serves 4 – 6 (100-150 grams per serve)

Ingredients
500 millilitres skim milk
10 grams fresh mint leaves (peppermint, spearmint, whatever)
2 large egg yolks
2 large eggs (59 grams in the shell)
125 grams Natvia (or similar low-calorie sweetener like Splenda, Truvia, or Nu Via)*
60 grams Micellar Casein (I used Professional Whey MPI)**

Optional:
20 grams 100% chocolate, chopped

*You could use pure stevia extract for this recipe, however, I have found that it imparts an odd flavour in ice creams and prefer not to use it.  If you do, start with about 1/8 teaspoon and work your way up from there.  I can’t vouch for the result though.  I use a granulated stevia blend for this recipe as I have found it to work extremely well in producing a good flavour and texture.

**I use unflavoured casein.  If you prefer to use a mint or choc-mint flavoured casein, go right ahead!  Remember, though, that flavoured protein powder will have gums and sweetener added.  The gums will add to the texture of the ice cream, which is good.  You will have to adjust down the amount of sweetener you add though.

Directions
The first step is to infuse the milk with the mint.  I prefer an overnight infusion, but you will get a great flavour in a minimum of about two hours.  Wash the mint leaves if required and gently pat dry on paper towels or a clean dish towel.  Place into a bowl or jug and pour over the milk.  Cover with cling film and refrigerate for a minimum of two hours and up to eight hours or overnight.

Combine the egg yolks, eggs, and sweetener in a bowl and whisk until light and creamy.   Transfer the milk and mint mixture to a saucepan over a low to medium heat.  Bring to simmering point and then slowly strain the mixture into the egg mixture, whisking continuously.  This can be tricky so you might find it easier to strain the cream into a jug or container and then add it in a slow stream to the eggs as you whisk.

Place the custard back into the saucepan and cook over a low heat until the custard thickens slightly.  Stir continuously and do not allow the mixture to boil.  I prefer to use a whisk for this as it helps prevent lumps forming as I whisk.  The custard will not thicken a great deal if using skim milk but this is OK.

Remove from the heat and transfer to a bowl, and place the bowl on or in an ice bath.  This will cool the custard quickly.  Whisk until cooled to barely warm to touch. Once cooled, add the micellar casein and mix well by whisking until smooth.  Cover and refrigerate for two to eight hours or overnight.  I left it overnight.  When ready, churn in an ice cream maker, according to the manufacturer’s instructions.   It took all of 20 minutes to achieve a creamy gelato texture.  If you want chocolate chunks added, chop the chocolate into uneven pieces.  I chop them quite small, but it’s up to you, about how you like your chocolate chunks distributed!  Fold the chocolate through the mint ice cream.

If you want a lovely gelato texture, serve immediately.  If you prefer a firmer ice cream, place into an airtight container and freeze for an hour or two until ready to serve.

If you do not have an ice-cream machine, place the custard into the freezer instead of the fridge.  When it’s partly frozen, remove and whisk briskly to distribute the ice crystals.  Return to the freezer and repeat 2 or 3 times until the ice-cream is well churned and ready.  At this point, fold in the chopped chocolate.  Serve or place into an airtight container and freeze until ready to serve.

If you prefer, omit the chocolate and serve with a low fat, low carb chocolate sauce.  MMMM

Fresh Mint Protein Gelato_5981_wm_1x1

Ideas for Variations
Cheater’s Mint:  omit the fresh mint leaves and substitute with a little peppermint extract.  Use 1/8 teaspoon and adjust to suit your preference.  Add the extract to the egg mixture before adding the milk.  This is nowhere near as fantastic as the fresh mint infusion.

Vanilla:  omit the mint and add 1/2 to 1 teaspoon pure vanilla extract, bean paste, or the beans scraped from 1/2 vanilla pod to the egg mixture before adding the milk.

Spiced:  Add 1/2 teaspoon of cinnamon, or other spice mix.  This is also great with the chocolate, nuts, or the vanilla version.  A little chilli would be awesome with a chocolate version.  Just sayin’ 😉

Chocolate or Choc-Mint: Either leave in the mint or omit it, as desired.  Add 15 grams of pure cacao to the egg mixture and whisk until smooth, before adding the milk.    Add some chopped 100% chocolate for a chocolate chunk version.

Fruit:  Add up to 125 millilitres (1/2 metric cup) of pureed fresh fruit.  Be aware that this will create a slightly icier texture, unless you use a fleshy fruit such as banana.

PB or nuts:  Add some peanut butter or other nut butter, to taste.  This will increase both fat and carbs but also the protein content.  Or simply add some chopped dry roasted nuts to a vanilla, spiced, or chocolate version.

Macronutrient Profile
The macros provided here relate to the recipe as stated above, for both the plain mint and chocolate chunk versions.  Substitutions of other ingredients will change the macros, of course.  Please account for any changes you make, or ingredients you include.

Fresh Mint Protein Gelato_macros

Fresh Mint Gelato Version

Fresh Mint & Choc Chunk Protein Gelato_macros.jpg

Fresh Mint and Chocolate Chunk Version with 100% Chocolate

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Filed under All Recipe Posts, Protein, Protein Desserts, Protein Gelato, 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

Lemon Poppy Seed Proughnuts

I’m overdue with a recipe for a low-fat proughnut (aka protein doughnut) so here it is!  I should also have posted something wicked and sweet as I’m overdue for that too but hey, one thing at a time 🙂

There’s a very inspirational gal out there who loves the combination of lemon and poppy seed.  She’s made some amazing changes in her life in the last year or so, not least of which, is her own physical transformation.  She’s not finished yet but so far she’s inspired a considerable number of people with her determination, consistency, and joy de vivre, despite a number of setbacks and interruptions.  Including me.

Lemon and poppy seed generally imply wickedly sweet concoctions … cookies, pound cake, muffins, sugary buttery goodness.  It’s what makes lemon and poppy seed so fabulous in sweets.  The combination comes alive with butter and sugar as its canvas.  Well, sure, but I swear you can still have something healthy and enjoy that lemon poppy seed deliciousness.  Even in a doughnut.  So this is for Bella, because I know you don’t indulge in cake and sweet treats too often!

It’s also for the guys on AUSBB and for everyone on the Chocolate Chilli Mango Facebook page who responded with a resounding YES when I asked if you’d like a lemon and poppy seed recipe.  I promise I’ll post another lemon and poppy seed recipe with butter, sugar, and all that bad good stuff next week.  I have one I want to make in the next few days … ooh la la, c’est française 🙂

I originally made some low-fat proughnuts with pureed fruit but I just didn’t like them at all.  I know it’s because of my food intolerance as everything that makes me react seems to put me off a bit these days.  Which is just as well, I guess.  But I’m wanting to make mango proughnuts … of course … so watch this space :p

These doughnuts are very delicate and have a light and open texture.  They’re more cakey than the average baked doughnut.  They are low in fat so are best served warm from the oven or gently reheated in a microwave before serving, if you have leftovers.  Otherwise, they can seem dry once cold and stored.  They taste great on their own or served with a big dollop of yoghurt in the centre … or possibly some lemon and poppy seed casein pudding, or protein fluff, or ice cream.  For the win!

OK I sprinkled a little icing sugar over these, but that’s purely for artistic reasons.  Let’s face it, that’s as much artistry as you get in my photos so I think it’s defensible, yeah? 😀

Don’t have a doughnut pan?  Bake them in cupcake or muffin tins, or make a small loaf.  You will need to adjust the baking times, but just watch the carefully.

They are gluten-free if you choose your oats as such, and they are free of tree nuts and added sugars.  They are also suitable for anyone on a low fructose (fructan) diet.  Macros are sensational and you’ll find them below the recipe.

I hope you enjoy these!  They’re a great post workout treat.

My mother scoffed most of the first batch so I’m taking that as a bona fide endorsement.  🙂

Makes 6 – 8 large or 18 mini doughnuts

Ingredients
100 grams gluten-free oat flour (or regular oat flour)
40 grams unflavoured micellar casein (I used Professional Whey Micellar Casein or substitute rice protein)
90 grams granulated stevia blend sweetener preferred sweetener)
1 teaspoon gluten-free baking powder
1/2 teaspoon bicarbonate of soda
1/4 teaspoon sea salt
10 grams (1 tablespoon) poppy seeds
1 large egg
125 grams 0% thick Greek yoghurt (I used Chobani Plain 0%)
65 millilitres non-fat milk (or non-dairy milk)
15 millilitres (1 tablespoon) macadamia nut oil
1 medium lemon, zested and juiced

Directions
Preheat the oven to 180℃.

Grease the doughnut molds, place them on a tray, and set aside.  I simply use a light olive oil spray as my molds are not of the non-stick variety.

Measure out the dry ingredients and place in a large mixing bowl.  In a smaller bowl, combine the wet ingredients from the egg through to the zest and juice of the lemon. Whisk the wet ingredients together with a whisk or a fork.  Add the wet mixture to the dry mixture and beat on low to medium speed until the batter is smooth.

I find it easiest to pipe the mixture into the molds.  To do this, fill a disposable piping bag with the doughnut batter and snip the end to allow a reasonably large opening, and pipe the mixture evenly between each mold.  Alternatively, spoon the mixture carefully into each mold with a spoon.

Bake for about 12 to 15 minutes until gold and cooked through.  Take care to not over bake them.  They will deflate slightly when you remove them from the oven but don’t worry!  They are quite delicate in texture.

Let them cool slightly before serving.  These are best eaten, served warm from the oven.  If storing leftovers, keep them in an airtight container in the refrigerator.  Warm through for 10 seconds or so in a microwave before serving.

Top with a protein frosting of your choice or enjoy plain or with some almond butter!

Check out the light, open texture 🙂

Macronutrient Profile
I’ve included macros as per the ingredients used in the recipe above.  As usual, if you deviate from the recipe, you will need to account for some variation in macros.

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Filed under All Recipe Posts, Protein, Protein Doughnuts, Special Diet