AUTHOR
REBECCA PONSFORD Rebecca Ponsford is an Accredited Practising Dietitian . She works in private practice and has special interests in gut health , environmental sustainability and culinary nutrition . You can find Rebecca on Instagram
@ fodmapdietetics and
@ rebeccaponsford _ dietitian .
HEALTHY CARROT CAKE
Packed full of carrots and topped with a luscious labneh yoghurt icing , this cake is a nourishing treat . Gluten-free and low fodmap , it ’ s one the whole family will enjoy .
Serves 8-10
INGREDIENTS
} 1½ cups gluten-free self-raising flour } 150g almond meal } 1 tsp baking powder } 2 tsp cinnamon } ½ tsp nutmeg } 400g ( about 4 large ) grated carrots } 3 eggs } 60ml olive oil } ½ cup maple syrup } 2 tbsp raisins , currants or cranberries } 2 tsp vanilla extract
Labneh yoghurt icing } 400g true Greek yoghurt or lactosefree plain yoghurt } 1-2 tbsp maple syrup } ½ tsp vanilla extract } ⅓ cup walnuts
METHOD
1 . Preheat oven to 160c / 320f fan-forced .
2 . Sift flours , almond meal , baking powder and spices into a large bowl .
3 . Add the carrots , eggs , maple syrup , olive oil , raisins , sugar and vanilla . Combine ingredients together well .
4 . Line a 20cm springform cake tin with baking paper .
5 . Pour the mixture into the tin and bake for around 1hr to 1hr 15 min , or until golden and cooked through .
6 . Cool in the tin for 20 minutes , and then transfer the cake to a wire rack .
7 . Ice the cake with labneh icing and garnish with walnuts .
To make the labneh icing :
8 . Place a sieve lined with muslin cloth over a bowl .
9 . Pour the yoghurt over the cloth , fold over the cloth edges to cover and weigh down with a plate .
10 . Place in the fridge to strain overnight or for at least 3 hours ( a longer straining time will make a thicker labneh ).
11 . Transfer the thick strained yoghurt ( labneh ) to a bowl and stir through the maple syrup and vanilla until smooth .
TAHINI COOKIES
Makes approx . 16
Spiced and nutty in flavour , with a delicious chewy texture these cookies are made with tahini , sesames seeds and almonds , and pack in a nice amount of fibre and calcium .
INGREDIENTS
} 200g ( approx . 1 cup ) hulled tahini } ½ cup maple syrup } 2 tsp vanilla extract } 1½ cups almond meal } ½ cup self-raising flour * } 1 tsp cinnamon } ½ tsp cardamom } ¼ tsp salt } ⅓ cup sesame seeds } 2 tbsp poppy seeds } 2 tbsp dark chocolate chips ( optional )
* to make gluten-free , use regular gluten-free flour .
METHOD
1 . Preheat oven to 170c , fan-forced .
2 . In a small bowl , combine maple syrup , tahini and vanilla .
3 . Sift the almond meal , flour , salt and spices in a large mixing bowl .
4 . Combine the tahini mixture into the dry ingredients until it forms a smooth dough . If using choc chips , add here and mix through .
5 . Mix the seeds in a shallow bowl .
6 . Roll cookie dough into 1 tbsp balls , press to flatten , and then lightly press into the bowl of seeds to coat .
7 . Bake on a lined tray . For chewy cookies , bake for 10 minutes ; turn the heat off , sit for five minutes , then remove from oven . For crunchy cookies , bake for 12 minutes .
YMCA HEALTHY LIVING MAGAZINE 17