Emma Nutrition

Simplifying the science through cooking and education. When I'm not on Mummy duties…


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Raw Blueberry Cheesecake Recipe

I just love this blueberry cheesecake. Packed full of antioxidants, fibre, healthy fats as well as being wheat and dairy free. A nutritional thumbs up!

Crust ingredients: Blueberry cheesecake
1 ½ cups pre-soaked almonds
½ cup ground coconut
½ cup dates
pinch salt

Filling ingredients:
2½ cups cashews, soaked
1½ cup blueberries
3 tbsp lemon juice
6 tbsp coconut sugar, ground
1 tbsp maple syrup
¼ cup water
1 vanilla bean, scraped
Pinch salt
1 tbsp psyllium husks (optional) *
6 tbsp coconut oil

¬ Place all crust ingredients in a food processor and grind until mixture resembles biscuit crumbs;
¬ Press mixture into 7” tart pan and place in freezer to set;
¬ Blend all filling ingredients except coconut oil in a high powered blender until fairly smooth;
¬ Add coconut oil and blend again until very smooth;
¬ Garnish with ground coconut and crushed nuts or blueberries.

Nutrition notes:

Blueberries are thought to be one of the highest level antioxidant foods; meaning they can fight cardiovascular disease, free radicals and may even reduce cancer risks. Cashew nuts are used instead of cheese or cottage cheese in this recipe making it dairy free yet high in Calcium and fibre. The crust of this is dairy free and wheat free. Coconut is a healthy fat good for nerve, skin and brain function.

Recipe courtesy of Rich Havardi – Raw Food Chef found here.

For more baking alternatives go to this chart.

PDF or Print Blueberry Cheesecake Raw – Wheat & Dairy free


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RECIPE: Healthy Brownies

I’m loving the look of these and hoping to make them very shortly!

RECIPE: Healthy Brownies.


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Recipe – Upside-down Peach Cake

Upside-down Peach Cake

Serves 8

Upside-down Peach Cake

Ingredients:

Self raising flour x 400gm

Egg x 1 

Sliced Tinned Peaches In Light Syrup 410gm x 1 tin

Caster Sugar x 75 grams

Vegetable Oil (Rapeseed) x 6 Tablespoon /15gms

Madagascar Bourbon Pure Vanilla Extract x 1 tsp

  • Drain the peaches keeping separating the peaches from the liquid but keeping the liquid
  • Oil a 9 inch cake tin with rapeseed oil
  • Place the peaches in a circular fashion around the bottom of the tin
  • Sieve and mix the dry ingredients – flour and sugar – together
  • Mix the wet ingredients – peach syrup, rapeseed oil, vanilla and lightly beaten egg – together and combine both stirring until a paste is formed and place this carefully on top of the peaches
  • Cook in a pre-heated 160 degree oven for 30 minutes

Nutritional information:

Calories

Carbs

Fat

Protein

Sodium

Sugar

Self-Raising Flour, 400 g

1,260

272

6

40

1,200

5

Egg 120 g

120

0

10

12

130

0

Sliced Tinned Peaches In Light Syrup, 410 g

240

57

0

2

0

57

Caster Sugar, 75 grams

300

75

0

0

0

75

Vegetable Oil (Rapeseed), 6 Tablespoon /15gms

810

0

90

0

0

0

Madagascar Bourbon Pure Vanilla Extract, 1 tsp

10

0

0

0

1

0

Total:

2740

404

106

54

1331

137

Per Serving:

343

51

13

7

166

17

From my personal nutrition notes:

Using rapeseed oil in place of butter reduces hydrogenised fat. Rapeseed oil is one of the healthiest cooking oils available. High in Omega 3 and Omega 6 it is great for maintaining skin, nerve, heart and brain health. The peach juice provides moisture and thickness as well as binding effects, therefore reducing the total amount of butter or liquid such as milk or oil that is required.


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Banana muffin bake-off

image

Today Master M and I made these super tasty banana muffins. They’re reasonably healthy in that they have no preservatives and natural sweetness from dried fruit. They do have caster sugar in them too.

The kids love them and Master M insisted quite sweetly that we save some for Daddy when he gets home in his helicopter (a long story!).

Because I feel that banana and chocolate are soul mates, whereas sultanas are devilish imposters I might replace the fruit with some yummy raw chocolate next time 😉