Gluten-free Dairy-free Victoria Sponge Cake Recipe

A Victoria Sponge is an absolute classic – and sometimes those with a dairy intolerance want cake too! Check out this gluten-free and dairy-free recipe, which makes ample use of the fact it only needs 4 main ingredients.

Dan Lepard's Victoria sponge cake

I use Pure sunflower spread instead of butter, Supernutrients’ coconut sugar (coconut sugar has a markedly lower GI than table sugar), and coconut flour in place of plain flour. I also use Savvy spreads date spread over a strawberry jam filling as the sugar/glucose-fructose syrup content in regular jam is just far too high for me.

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Ingredients

  • 250g Pure sunflower spread
  • 250g Supernutrients coconut sugar
  • 250g coconut flour
  • 4 eggs
  • 1 tsp vanilla essence

For the filling:

  • Half a jar of Savvy Spreads date spread
  • 6 strawberries, quartered

Need to make this recipe with cups? Take a look at this easy cups to grams converter.

Method

  1. Preheat the oven to 180c and grease and line two cake tins.
  2. Cream together the sunflower spread and the coconut sugar until light in colour.
  3. Add the eggs one at a time, making sure everything is well combined.
  4. Sift in the coconut flour gradually and fold into the mixture.
  5. Add the vanilla essence (if you want a lemon cake, add the rind of one lemon).
  6. Bake for 20-25 minutes or until golden brown.
  7. Turn out the cake tins on a cooling rack for half an hour. Then spoon the date spread on the bottom of one of the sponges and sandwich the other on top. Add a few of the quartered strawberries as well if you fancy some added texture.
  8. Decorate with sifted icing sugar and serveee.
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Overcoming IBS: My Trial of The Symprove Challenge

Restore the balance of bacteria in your gut using this simple probiotic

I’m always pretty sceptic of probiotics as they tend to be over-marketed and full of weird stuff which upsets my IBS more than helping it, so when I was approached by Symprove to take on their ’12 Week Challenge’ I was intrigued to see how this probiotic might differ from the rest.

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Continue reading “Overcoming IBS: My Trial of The Symprove Challenge”

Healthy Recipes: Homemade Oatie Ice Cream Cones

Nothing brings the fine summer weather in like an indulgent ice cream, enjoyed with a crackin’ cone. Now, this might all sound like a sugary, fatty IBS hell but WORRY NO MORE. You can make this a healthy treat, and eat to your heart’s content!

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I previously made a healthy ice-cream out of frozen bananas and raw ingredients (check out the recipe here!), but what’s an ice-cream without a cone?

Sometimes eating out of a bowl is just plain wrong – try out this healthy ice cream cone recipe, made with gorgeous raw rolled oats, dates and a little water. So amazing you’ll be rushing through the ice-cream to get to the good bit!

Love nuts? Simply roll the cone in chopped walnuts when the mixture is prepped on the mould and is still sticky!

Ingredients

  • 200g rolled oats
  • 150g pitted dates
  • 1 tsp cinnamon
  • 2 tbsp water
  • ½ tsp salt

Method

  1. Mix all ingredients in a food processor. The dates should make the mixture sticky enough to form a ball. If it’s still dry, add a little more water and keep mixing.
  2. Divide the dough into 4 balls and roll out thinly on parchment paper.
  3. Cut the dough using a large cookie cutter and wrap the dough around a cone-shaped mould (you can make one your own using sturdy paper).
  4. Leave the dough on the mould in the fridge overnight.
  5. In the morning, take them off the mould (it shouldn’t be too sticky now). If it doesn’t want to come off, leave the mould on but make sure the mould is overproof.
  6. Bake for 3 hours on 160c, turning over halfway through. If the cones aren’t looking browned yet, turn up the temp slightly. You want a final oat cone which is crunchy and holds its own.
  7. Leave to properly cool so that the ice-cream doesn’t melt into it. I pop them in the freezer for about an hour so that they definitely set.
  8. Now you can dollop in your tasty banana ice-cream and enjoy!

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Healthy Recipes: Sugar-free Whipped Yoghurt & Wild Berries

Natural yoghurt by itself can be fairly boring and it’s always great to spice things up with a really healthy foundation such as this. This recipe makes ample use of the yoghurt, whipping it into soft indulgent peaks and lightly sweetening with sugar-free syrup, lemon juice, and wild berries. If you like a little crunch, adding a few chopped walnuts really sets this creamy dish apart from the rest and makes for a nourishing, satisfying snack or after-dinner dessert.

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Ingredients

For the berry topping:

  • 400g frozen mixed berries (blackcurrants, strawberries, raspberries and blackberries)
  • 2 tablespoons SweetFreedom dark syrup (sugar-free)
  • 1 tsp cinnamon
  • 1 tbsp lemon juice
  • ½ tsp vanilla extract

For the whipped yoghurt:

  • 250g fat-free natural yoghurt
  • 1 tbsp SweetFreedom light syrup (sugar-free)
  • ½ tsp vanilla extract

Method

  1. In a pan, heat all the berry topping ingredients, cover and let simmer for 15 minutes. The berries should all have softened completely.
  2. Leave to cool in the fridge for around 1 hour.
  3. For the whipped yoghurt, mix the yoghurt, syrup and vanilla with a handheld mixer. Beat on low-medium speed until the mixture is thick and forms soft peaks and clings to the beater when pulled out. This should take around 5-10 minutes.
  4. Divide the yoghurt mixture into individual glasses, spoon some of the berry topping onto each and finally sprinkle with a few chopped walnuts.
  5. Dig in!

Healthy Recipes: No Cream Rice Pudding

Rice pudding is a definite comfort food which has all the indulgent credentials of creamy ice-cream, warm custard and thick rolled oats. The only bad thing with shop-bought rice pudding is it’s full of calories from all the cream and is full of sugar. That’s why this recipe is excellent for anybody with digestive ailments or are simply trying to cut the calories.

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Tastes just like shop-bought rice pudding, only it’s naturally sweetened with lime juice and honey and instead of cream, it uses lots of gorgeous dairy-free nut milks and is made just as thick and creamy with natural yoghurt.

If you want to make this completely dairy-free, drop the yoghurt. I only use natural yoghurt as it doesn’t disrupt any lactose intolerance issues due to its high bacteria content from laborious fermenting. Either way, it tastes great. Just ensure all the rice has soaked up the milk so it’s nice and thick without the use of yoghurt.

Try it out – it’s gorgeous!

Ingredients

  • 150g Arborio rice
  • 600ml almond milk
  • 400ml coconut milk
  • 3 tbsp thick natural yoghurt
  • ½ tsp cinnamon
  • ½ tsp nutmeg
  • 1 tsp vanilla extract
  • 1 tsp lime juice
  • 1 tsp honey

Method

  1. In a pan, add the rice and both milks until boiling.
  2. Reduce the heat and simmer for 15 minutes, stirring to avoid the rice sticking.
  3. Uncover after the 15 minutes and continue to simmer for a further 10 minutes. After the 10 minutes the mixture should be fairly thick with the rice having fully absorbed the water.
  4. Add the rest of the ingredients and stir into the rice mixture.
  5. Leave to cool for 5 minutes before serving. Once ready to serve, drizzle a little more of the honey on top, and a few slices of fresh or fried apple with a sprinkling of cinnamon.

Healthy Recipes: Sugar-free Gluten-free Banana Cake

This banana cake is ridiculously good and super healthy. Naturally sweetened with ripe bananas and pineapple juice, you’ll get a gorgeous taste of the exotic with the tasty spices and gooey sponge. Coconut is optional – but it is pretty special with it sprinkled on!

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Ingredients

  • 75g coconut flour
  • 50g almond butter
  • 50g dessicated coconut (optional)
  • 2 eggs
  • 2 ripe bananas
  • 1 tsp vanilla extract
  • 1 tbsp pineapple juice
  • ½ tsp almond extract
  • ¼ tsp ginger
  • ¼ teaspoon cinnamon
  • ½ tsp gluten-free baking powder

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Method

  1. Preheat your oven to 180c and line a baking tin with parchment paper
  2. Beat the eggs, bananas and pineapple juice until well combined.
  3. Add in all the other ingredients, folding the flour in in sections. Keep mixing until the mixture is thick. If you need more thickness, add in a little more flour.
  4. Pour the mixture into the baking tin and bake for 30 minutes or until golden brown.
  5. Once cooled, scatter with the coconut and drizzle a little of the pineapple juice over the top and allow to soak through.

How to use the Glycemic Index chart to curb sugar cravings

The GI Index chart is something I absolutely abide by and deeply consider it one of my most profitable tools when it comes to my health.

Since referring to the GI chart, I’ve managed to reduce the most disruptive symptoms of my IBS, all by cutting out my sugar cravings. It also answered me tonnes of food-related questions which I never understood before… like:

Why does peanut butter on toast make me feel better than a ham sandwich?

“Why does a stir fry with noodles & veg make me fuller than Sweet & Sour pork with boiled rice?”

and “How come Cornflakes never satisfy me for more than an hour or two?”

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Continue reading “How to use the Glycemic Index chart to curb sugar cravings”

Healthy Recipes: Gluten & Dairy-Free Low Sugar Doughnuts

This healthy doughnut recipe is baked, not fried and made without dairy, gluten and is naturally low in sugar. Instead of flour, I use bananas and protein powder for the base for a satiating none-bloating doughnut! Delicious. Serve up with the low-sugar frosting, have them plain or even drizzle with a little date syrup (I use it here in my Chunky Monkey ice-cream recipe). Give it a go – you’ll be amazed that you can actually eat & enjoy a doughnut… guilt-free.
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Okay… maybe I’m a little obsessed with protein stuff at the moment. Anything Quest, I’ll eat it. Hand me an egg and I’m happy. Give me a protein-rich doughnut recipe and I will sell my house for more of that sweet stuff.

So it was a happy day when I stumbled across a protein-rich cake batter recipe. It got me thinking… if you can make cake batter to be full of protein and not a whole lot of sugar, surely you can make other cakey foods in a similar way?

After a few failed attempts, I managed to make what I think is the ultimate doughnut recipe. It even comes 2nd to my other favourite recipe – homemade Tootsie Rolls, see the recipe here. These are great because they’re gluten-free, perfect for vegans, paleo eaters, sugar-conscious consumers and make for a wholesome post-workout snack which isn’t going to see you piling on the pounds!

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Ingredients

  • 200g ripe bananas
  • 5 tbsp protein powder (any)
  • 1 tsp baking powder
  • 2 tbsp coconut oil

For the frosting:

  • 4 tbsp protein powder (any)
  • 1 tbsp coconut oil
  • 1 tbsp maple syrup
  • 1 tbsp cacao powder
  • 2 tbsp unsweetened chocolate chips (alternatively you can use chopped nuts for this)

Directions

  1. Chop the bananas and blend with the coconut oil. Puree in a blender until smooth.
  2. Add in the rest of the ingredients and blend until smoother still.
  3. Grease a doughnut or muffin pan (of course you won’t get the hole with these) with coconut oil, add the mixture ¾ of the way full in each case, and bake for 15 minutes at 180c.
  4. For the frosting, add the protein powder, oil, cacao powder and syrup in a large bowl and mix. As you mix, add a tablespoon of water each turn until the desired frosting consistency is reached.
  5. Spread onto the doughnuts once they’re golden brown and cooled down. Sprinkle the chocolate chips or chopped nuts on top.