SUGAR FREE – Super Diet Recipes – Delicious Healthy and Easy Recipes

Sugar Free Lemon Cheesecake In A Glass

superdietrecipes — Tue, 07 Nov 2023 21:21:17 +0000

This lemon cheesecake in a glass is the perfect individual treat are quick and easy to make in under 15 minutes. This is a simple cheesecake cup that’s fresh and creamy, tangy and fruity.

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Recipe Highlights

Easier than a traditional cheesecake recipe
Make in under 15 minutes and No oven required!
Use mason jars or any cute glasses you already have
Its perfect for date night and special occasions as it serves 2
Its only 5 ingredients
2 perfect mini lemon cheesecakes full of fresh lemon flavor
No Food Processor Needed!

I make this sugar-free lemon cheesecake in a glass regularly because it’s a guilt-free and refreshing treat that satisfies my sweet tooth without the added sugar.

Check out this Chocolate Cheesecake in a Jar with Blueberries for something different.

Ingredient Notes

Cheesecake Base Layer: Typically cheesecakes in a glass would be made with graham crackers crumbled in the base of the glass, however to keep this recipe lower in sugar, I I used sugar free digestives. Substitute with any plain sugar free cookies or sugar free shortbread.

Cream Cheese: Full-fat cream cheese will yield a better result due to its higher fat content, however to keep it on the lighter side, you can substitute with low fat.

Butter: This is used in the crumb base to create a wet sand texture, similar to traditional cheesecake bases

Low Carb Sweetener: I love using monkfruit powdered sweetener as it blends in extremely well to the softened cream cheese and provides sweetness without the grittiness, and without the added calories of regular sugar.

Lemon: This recipe definitely needs fresh lemons and lemon zest.

Looking for more lemon desserts? Check out these Mini Lemon Cheesecake Bites and these No Bake Lime Cheesecake Balls.

How To Make

Step 1. Make Base by crushing digestives or other sugar free cookie in a ziplock bag with rolling pin or can. Then, add to a large bowl with melted butter, mix together until is resembles wet sand. Divide equally between two glasses.

Step 2. Make cream cheese mixture. Add softened cream cheese into a large mixing bowl with lemon juice, lemon zest and powdered sweetener. Use an electric mixer on medium speed to blend ingredients together until creamy and smooth.

Step 3. Assemble: Add cheesecake mixture on top of base layer and top with fresh berries or your choice of fruits.

Recipe Tips

Choose the Right Sweetener: make sure to use a low carb powdered sweetener, not granulated otherwise there may be a grainy texture to the cheesecake batter.
Zest for Flavor: Incorporate lemon zest into the cheesecake mixture for an extra burst of citrus flavor.
Chill Well: For the best texture and flavor, allow the cheesecake to chill in the refrigerator for a few hours or overnight. This helps it set and develop a more mousse-like consistency.

FAQ’s

How Long Does it Last?

This dessert is best eaten within 2 days

Does it work with Light Cream Cheese?

Yes it will work just fine with light cream cheese, however it won’t be as rich.

Can I Microwave the Cream Cheese to Soften It?

I wouldn’t recommend it as it may turn soft and gooey in some places and remain firm in others. The best option, is to set the cream cheese out on a bench and hour before you need it to let it soften naturally.

Dessert cups are a fun way to eat cheesecake. They don’t take long to make, and you wont be left with a whole cheesecake on your hands when you only wanted a single serving which makes it great for portion control. Not to mention this is a perfect date night dessert.

More Cheesecake Recipes:

No Bake Passionfruit Cheesecake
Lemon and Lime Citrus Cheesecake
No Bake Chocolate Tart
No Bake Chocolate Cheesecake
Sugar Free Chocolate Panna Cotta
Easy No Bake Lime Cheesecake
All Creamy Desserts!

Sugar Free Lemon Cheesecake In A Glass

Kim

Served in a glass, these no-bake cheesecakes are a delightfully creamy and decadent treat. They’re a breeze to make and guaranteed to please any crowd.

4.55 from 11 votes

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Prep Time 10

Cook Time 0

Fridge Time 1

Total Time 1 10

Course Dessert

Servings people

Calories 350 kcal

Ingredients

Base:

4 No Added Sugar Digestives Biscuits
1 tablespoon butter, melted

Filling

½ cup Cream cheese, softened to room temp
2 tablespoons Low carb powdered sweetener
2 tablespoons Lemon Juice
Zest of 1 lemon

Fruits

¼ cup fresh blueberries

Instructions

Make Base by crushing digestives or other sugar free cookie in a ziplock bag with rolling pin or can. Then, add to a large bowl with melted butter, mix together until it resembles wet sand. Divide equally between two glasses.

4 No Added Sugar Digestives Biscuits, 1 tablespoon butter, melted
Make cream cheese mixture. Add softened cream cheese into a large mixing bowl with lemon juice, lemon zest and powdered sweetener. Use an electric mixer on medium speed to blend ingredients together until creamy and smooth.

½ cup Cream cheese, softened to room temp, 2 tablespoons Low carb powdered sweetener, 2 tablespoons Lemon Juice, Zest of 1 lemon
Add berries and refrigerate for an hour or two, and enjoy.

¼ cup fresh blueberries

Notes

Cream Cheese: Full-fat cream cheese will yield a better result due to its higher fat content, however to keep it on the lighter side, you can substitute with low fat.

Butter: This is used in the crumb base to create a wet sand texture, similar to traditional cheesecake bases

Lemon: This recipe definitely needs fresh lemons and lemon zest.

Nutrition

Calories: 350kcalCarbohydrates: 45gFat: 18gSaturated Fat: 6gPolyunsaturated Fat: 10gFiber: 4gSugar: 24g

Note: Sugars contained in this recipe are from naturally occurring sugars in fruits, vegetables or other natural sweeteners.

Keyword cheesecake dessert cups

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Easy Stewed Cinnamon Apples (No Sugar)

superdietrecipes — Tue, 31 Oct 2023 12:01:45 +0000

Quick and easy stewed Apples with cinnamon, sweetened with Monkfruit. Perfect on top of your favorite yogurt, oats, or pancakes for breakfast, or as a dessert in the evening.

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Recipe Highlights

Simple ingredients, and a great way to use up leftover apples
Perfect for hitting those after dinner cravings
Sweet without added sugar
Kid-friendly and a healthy snack
Tastes great hot or cold
Add to apple muffins, on top of protein pancakes, or with sugar free custard

Ingredients

Ingredient Notes

Apples: Granny smith apples, also known as cooking apples are one of the best type of apples to use and I love them for their sharper flavor. Other apple varieties that would work just as well are Baldwin, Cameo, Cortland, Idared. These are all varieties of tart and crisp apples that hold thier shape well during cooking and baking.
Sugar Alternative: I used classic white monkfruit sweetener which is a sgranulated sweetener that measures like sugar. Granulated stevia or any other granulated sweetener that measures like sugar could also be used.
Spices: I like using ground cinnamon, with a little ground cloves and mixed spice. Alternatively you could use a cinnamon stick, ground ginger or even a dash of vanilla essence.
Lime: this balances out the sweetness and tartness of the apples. Lemon juice will also work.

How To Make

Peel apples into chunks, making sure to get all the peel off from the edges

Chop apples into bite sized chunks, about 2cm x 2 cm or ½ inch squares

Add chopped apples to a pot on stove on medium heat, along with all other ingredients. (don’t use a lid on the pan)

Cook for 10 – 15 minutes or until fragrant and apples are starting to soften. (Make sure to put a timer on). Stirring every couple of minutes to ensure apples cook evenly through.

Taste apples to see if they are cooked to your liking after 12 minutes, if not cook for another couple of minutes.

Ways to Use Stewed Apples

Breakfast: Use stewed apples as a sweet topping for oatmeal, cereal, yogurt, and pancakes.
Desserts: Serve stewed apples as a topping for ice cream or as a filling for crepes and waffles.
Apple Pie Filling: Prepare your favorite pie crust, and then use the stewed apples as the filling
Meat Sides: Pair stewed apples with pork or poultry dishes as a sweet and savory side.

Storage

Storage: Before storing, let the cooked apples come to room temperature. Then place into an air tight plastic container with lid and keep in the fridge for 2 to 3 days.

Freezing: This recipe is not suitable for freezing. Its best to eat within 2 – 3 days.

Tips

Apples cut roughly the same size will allow for more even cooking
Lemon juice or lime juice is what prevents apples from turning brown when stewing.
If apples are too mushy, then the heat is too high. I cook mine with the lid off on medium heat for 10 – 15 mins to get tender (not mushy) apples.

More Apple Recipes

Sugar Free Apple Crumble
Apple Rose Pastry
Apple Muffins (no added sugar)

Easy Stewed Cinnamon Apples (No Sugar)

Kim

Whip up sugar-free cinnamon stewed apples in just 15 minutes. Perfect for breakfast, snacks, or desserts, whether served hot or cold. Top your pancakes, oatmeal, or pair with ice cream

4.86 from 14 votes

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Prep Time 5

Cook Time 15

Total Time 20

Course Dessert

Servings servings

Calories 123 kcal

Ingredients

7 large Granny smith green apples – (see note 1)
1 tablespoon Monkfruit Sweetener (White)
1 tablespoon Tap water
1 tablespoon Lime juice
½ teaspoon Mixed spice
½ teaspoon Cinnamon
½ teaspoon Ground Cloves

Instructions

Peel apples into chunks, making sure to get all the peel off from the edges

7 large Granny smith green apples
Chop apples into bite sized chunks, about 2cm x 2 cm or ½ inch squares
Add chopped apples to large pot on stove on low to medium heat, along with all other ingredients. (don’t use a lid on the pan)

1 tablespoon Monkfruit Sweetener (White), 1 tablespoon Tap water, 1 tablespoon Lime juice, ½ teaspoon Mixed spice, ½ teaspoon Cinnamon, ½ teaspoon Ground Cloves
Cook for 10 – 15 mins until apples become tender, stirring every couple of minutes to ensure apples cook evenly through. (If the pot dries out too fast before the apples become tender, add a bit more water)

Notes

Apples: Granny smith apples are a tart green apple commonly sold in supermarkets in Australia. Other apples that would work just a s well are Baldwin, Cameo, Cortland, Idared. These are all varieties of tart and crisp apples that hold thier shape well during cooking and baking.
Monkfruit: I used classic white monkfruit sweetener which is a sgranulated sweetener that measures like sugar. Granulated stevia or any other granulated sweetener that measures like sugar could also be used.
Spices: any spice combination may be used, ginger is also another popular option.
Storage: Store apples in an air tight container in the fridge for 3 or 4 days.
Serving: Serve with sugar free custard, or sugar free ice cream.

Nutrition

Calories: 123kcalCarbohydrates: 35gFiber: 11gSugar: 22g

Note: Sugars contained in this recipe are from naturally occurring sugars in fruits, vegetables or other natural sweeteners.

Keyword healthy stewed apples

Ginger Loaf Cake

superdietrecipes — Sat, 07 Oct 2023 15:40:53 +0000

This Ginger Loaf Cake is deliciously moist, soft and tender. It takes only 15 minutes of prep to put together and will stay moist for days. With ground ginger, grated carrot and crumbled walnuts and naturally sweetened, this is a perfect cake to have with coffee.

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I love ginger and this cake was inspired by a recipe from Nigella Lawson, however I made a number of adjustments to the original recipe to replace the brown sugars and syrup with natural sweeteners which has lightened it up and put a healthy twist on it.

Why This Cake Works!

There’re no brown sugar! Instead its sweetened with natural sweeteners.
Simple and easy ingredients
It makes 8 thick slices
Its light and filling
You can get it into the oven in 15 minutes
No special equipment required, just a bowl and a loaf tin

Ingredients

Ingredient Notes

Granulated Sweetener: Monkfruit Sweetener is my preferred natural sweetener for this recipe, however you could also use Natvia Stevia which is another type of granulated sweetener. Just make sure the alternative sweetener you’re using measures like sugar.
Date Syrup: this is available in the health food aisle from Woolworths and Coles in Australia and online at Amazon. The brand I use is called “Macro Date Syrup”. Alternatively, Coconut Syrup could be used, or any unrefined syrup that has a dark thick consistency.
Bicarb Soda: make sure to remove all lumps before adding to the bowl of dry ingredients. To remove lumps, push down on them with a spoon to squash them to a powder.
The cake batter will look like rich caramel sauce in colour and consistency.
Vegetable Oil: Coconut Oil, Grapseed Oil, Avocado Oil, or extra virgn Olive Oil can be substituted.

How To Make This Cake

Preheat the oven and line the loaf tin with baking paper to prevent cake sticking.
Prepare dry ingredients: Add flour, baking powder, bicarbonate of soda, ground ginger and salt to a large mixing bowl and mix together.
Prepare wet ingredients: Whisk granulated sweetener, eggs , date syrup and oil in a separate bowl until combined.
Add dry ingredients into wet ingredients: Add flour mixture into the wet mixture. Use a spatula to scrape the sides of the flour bowl, ensuring all the flour is nicely mixed into the wet ingredients.

Add carrots and walnuts: stir through.
Pour batter into loaf tin: smooth top with a spatula or spoon.
Bake: for 65 minutes. (to test if cake is cooked, insert a skewer into the centre, and if it comes out clean or with a few crumbs, it’s done).
Cool at room temperature: Leave cake in the tin to cool on a wire rack.

Remove cake from tin: peel away baking paper.
Eat and Enjoy: Serve a slice of this delicious ginger cake with some butter, or a little whipped cream. Or on its own.

My Top Tip

Make sure your ground ginger is still fresh, otherwise it will have lost its ginger flavour. If you’ve had a bottle sitting in your spice rack for a year, its probably too old, and I’d recommend buying a fresh bottle of ground ginger to get a nice ginger kick with this cake.

Your Questions Answered

What’s the best way to store the cake?

Cake should be stored in an air tight container at room temperature and will stay fresh for 3 days.

Can it be frozen?

Yes. Slice it up and pop into ziplock bags and freeze for 4 weeks.

Can more fresh ginger be added also?

No. I wouldn’t recommend it as fresh ginger has an entirely different taste to ground ginger, and once cooked will add a bitterness to the cake

What other spices can be added?

Aside from addition ground ginger, you could also add a little ground cinnamon, ground cloves, and mixed spice, however the more “other spices” you add, the more you take away from the ginger flavour.

What to use instead of carrot?

Instead of carrot you could use grated zucchini, or grated pumpkin.

What to use instead of walnuts?

Instead of walnuts, you could use crumbled pecans, or hazlenuts.

More Healthy Baking Recipes

Low Carb Carrot Cake
Sugar Free Red Velvet Cupcakes
Healthy Date Loaf
Coconut Yoghurt Cake with Coconut Glaze
Dairy Free Banana Bread
No Bake Ginger Slice
Go to All Sugar Free Baking Recipes

Ginger Loaf Cake

Kim

A deliciously light and soft Ginger cake that will stay moist for days. With grated carrot, walnuts and naturally sweetened, this is a lighter version of a classic Ginger Loaf Cake.

4.41 from 22 votes

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Prep Time 15

Cook Time 1 5

Total Time 1 20

Course Snack

Servings slices

Calories 177 kcal

Ingredients

¾ cup (190g) plain flour
1 teaspoon baking powder
½ teaspoon Bicarb Soda
4 teaspoons ground ginger
¼ teaspoon fine sea salt
⅔ cup (170g) granulated sweetener that measures like sugar – (see note 1)
3 tablespoons Date Syrup
2 large eggs – (at room temperature)
¾ cup + 2 tablespoons vegetable oil
¾ cup (190g) peeled and coarsely grated carrots
⅓ cup (80g) walnut pieces, roughly chopped or crumbled

Instructions

Preheat oven to 150 degrees C fan forced/300 degrees F. Grease and line a loaf tin with baking paper.
Add flour, baking powder, bicarbonate of soda, ground ginger and salt to a large mixing bowl. Mix together with a whisk until combined.
Whisk granulated sweetener, eggs , date syrup and oil in a separate bowl until combined.
Add flour mixture into the wet mixture. Use a spatula to scrape the sides of the flour bowl, ensuring all the flour is nicely mixed into the wet ingredients. (note: batter may appear a little firm at this stage, however the moisture from the carrots will loosen it up)
Add in the grated carrots and walnuts and mix until combined.
Pour batter into loaf tin, (greased and lined), smoothing the top with a spatula or spoon.
Bake in the oven for 65 minutes. (to test if cake is cooked, insert a skewer into the centre, and if it comes out clean or with a few crumbs, it’s done). Leave cake in the tin to cool on a wire rack.
Remove cake from tin once cooled to room temperature, peeling away the baking paper.
Cake should be stored in an air tight container at room temperature and will stay fresh for 3 days. Alternatively, slice it up and pop into ziplock bags and freeze for 4 weeks.

Notes

Granulated Sweetener: Monkfruit Sweetener is my preferred natural sweetener for this recipe, however you could also use Natvia Stevia which is another type of granulated sweetener. Just make sure the alternative sweetener you’re using measures like sugar.
Date Syrup: this is available in the health food aisle from Woolworths and Coles in Australia and online at Amazon. The brand I use is called “Macro Date Syrup”. Alternatively, Coconut Syrup could be used, or any unrefined syrup that has a dark thick consistency.
Bicarb Soda: make sure to remove all lumps before adding to the bowl of dry ingredients. To remove lumps, push down on them with a spoon to squash them to a powder.
The cake batter will look like rich caramel sauce in colour and consistency.
Vegetable Oil: Coconut Oil, Grapseed Oil, Avocado Oil, or extra virgn Olive Oil can be substituted.
Ground Ginger: Make sure your ground ginger is still fresh, otherwise it will have lost its ginger flavour. If you’ve had a bottle sitting in your spice rack for a year, its probably too old, and I’d recommend buying a fresh bottle of ground ginger to get a nice ginger kick with this cake.

Nutrition

Calories: 177kcalCarbohydrates: 42gProtein: 5gFat: 7gSaturated Fat: 1gFiber: 3gSugar: 5g

Note: Sugars contained in this recipe are from naturally occurring sugars in fruits, vegetables or other natural sweeteners.

Keyword ginger loaf cake

Orange Polenta Cake

superdietrecipes — Sat, 07 Oct 2023 15:40:03 +0000

This Orange Polenta Cake is easy to make, moist, sweet and refreshing with a lovely zesty hit of orange to remind you of summer and all things fun! It’s a simple cake and perfect if you’re not into frosting, layers, and lots of filling.

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Why You Should Make This cake!

Its stays moist and won’t dry out
It tastes like summer
Its light, refreshing and with a soft crumb
Its full of fibre and one slice is all you need
There’s no added sugars or honey
Great for those who can’t tolerate flour

I have to admit making an Orange Polenta Cake wasn’t even on my radar, until I tasted one at a café with a friend. From then I knew it was something I had to recreate and make myself. Apart from sugar free chocolate cakes, orange cakes are in my top 3 favourite baked goods!

Ingredient Notes

Polenta: Buy a fine ground polenta as opposed to a more course one. I found the finer polenta has a nicer texture. The brand I use is “Sostanza Polenta”.
Sweetener: any type of natural granulated sweetener that measures like sugar would work in this recipe. I used granulated stevia (Natvia Baking Blend) in this recipe, however I also love to use monkfruit sweetener in my baking recipes as well. Both granulated monkfruit and granulated stevia for baking are sold in Woolworths and Coles in Australia and online through amazon.
Oranges: I used a large Navel orange for this recipe. Navel oranges are plump, sweet and juicy. Valencia or any other sweet juicy orange variety would be a good substitute.
Orange Blossom Water: this is like rosewater, but made from the orange blossoms on trees. Its beautifully fragrant and full of citrus. I usually find it in the baking aisle of Woolworths or Coles. If you can’t find it, zest another orange instead.
Cake Tin: you’ll need a 23cm/9 inch sized springform tin lined with baking paper.
Hand Held Electric Beaters: These also help to cream the butter and sugar

What is Polenta

Polenta is finely ground corn that is commonly used in many Italian dishes. Polenta is often used in baking and cooking and works really well when paired with almond meal or almond flour to make delicious gluten free cakes and baked goods.

As this recipe contains no added sugar, it’s a healthy polenta cake you can enjoy anytime.

How To make This Recipe

Cream Butter and Sweetener: Add the butter and sweetener to a large mixing bowl an mix with the electric beaters on medium/high until combined. (It might seem a little gritty at first, but this is normal)
Add in Eggs/Vanilla: Once the butter and sweetener is creamed, beat in the eggs one at a time, followed by the Vanilla.

Add the Dry Ingredients to a new bowl – add the polenta, almond meal, baking powder ground cinnamon, granulated sweetener and orange zest and mix to combine. Once these are combined, add to the wet ingredients and gently mix it all together
Pour Batter into cake tin and cook: Spoon the batter into the lined springform tin and bake for 160 degrees C or 320 degrees F for 50 minutes
Remove from oven and let cool: let cake cool in the tin for 5 minutes.

How To make Orange Syrup

Note that the consistency of this orange syrup is not like honey or even maple syrup. It is thinner and not really like you would expect a “syrup” to be. This is good though because it means it will easily and quickly soak into the cake and make it super moist and zesty. It also means it will stay fresher for longer and won’t dry out!

Make Syrup: Add the syrup ingredients to a medium pot and heat on medium until the sweetener has dissolved. Then bring to the boil for around 4 to 5 minutes and remove from heat. Let it sit for 5 minutes. Syrup should be thin so that it can be absorbed into the cake easily.
Add Syrup to Cake: Use a fine metal cake skewer to poke around a dozen holes in the top and pour over the orange syrup. At first, it might seem that the syrup is too much for the cake, don’t be alarmed. Just make sure you pour the syrup on no later than 5 minutes out of the oven so the syrup can sink in properly.

Timing is Important With This Cake

When you have 10 minutes left on the oven timer, start making the orange syrup. Its important to have the syrup ready and rested for the cake which will also need to cool for 5 minutes once out of the oven.

How Long Does Polenta Cake Keep?

Polenta cake will keep for 3 to 4 days in an air tight container in the fridge. When I make this cake, I like to slice it and freeze pieces in individual ziplock bags so they are easy to grab and go in the morning as I head out the door.

To eat, defrost to room temperature to 30 minutes, or zap in the microwave on medium heat for 20 to 25 seconds.

How To Serve

With a little butter
With double cream
With Greek yoghurt

This Orange Polenta Cake is gluten free, sugar free and low carb which tends to make it a foolproof winner for birthdays, mothers day, office morning teas, brunch dates, and casual family get togethers.

More Sugar Free Cake Recipes

Easy 6 Ingredient Healthy Orange Cake
High Protein Oat Flour Banana Bread
The Ultimate Sugar Free Chocolate Fudge Cake
The Best Ever Sugar Free Low Carb Carrot Cake
Sugar Free Red Velvet Cupcakes
Sugar Free Vanilla Cupcakes with Frosting

Orange Polenta Cake

Kim

This Orange Polenta Cake is easy to make, moist, sweet and refreshing with a lovely zesty hit of orange to remind you of summer and all things fun!

4.47 from 13 votes

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Prep Time 10

Cook Time 50

Total Time 1

Course Dessert

Servings slices

Calories 288 kcal

Ingredients

2 cups Almond meal
1 cup Unsalted butter – at room temperature, plus extra to grease
1 cup Granulated sweetener that measures like sugar
3 large Eggs, room temperature
½ cup Polenta
2 medium Oranges (Finely grated zest only)
1 teaspoon Baking powder
1 teaspoon Orange blossom water
1 teaspoon vanilla essence
½ teaspoon Ground cinnamon

SYRUP

¼ cup orange juice
2 tablespoons Granulated sweetener that measures like sugar
1 teaspoon orange blossom water
2 cardamom pods, – crushed

Instructions

Cake

Cream Butter and Sweetener: Add the butter and sweetener to a large mixing bowl and mix with electric hand beaters on medium/high until combined. (It might seem a little gritty at first, but this is normal)
Add in Eggs/Vanilla: Once the butter and sweetener is creamed, beat in the eggs one at a time, followed by the Vanilla.
Add the Dry Ingredients to a new bowl: add the polenta, almond meal, baking powder ground cinnamon, granulated sweetener and orange zest and mix to combine. Once these are combined, add to the wet ingredients and gently mix it all together
Pour Batter into cake tin and cook: Spoon the batter into the lined springform tin and bake for 160 degrees C or 320 degrees F for 50 minutes
Remove from oven and let cool: let cake cool in the tin for 5 minutes.

Syrup

Make Syrup: Add the syrup ingredients to a medium pot and heat on medium until the sweetener has dissolved. Then bring to the boil for around 4 to 5 minutes and remove from heat. Let it sit for 5 minutes. Syrup should be thin so that it can be absorbed into the cake easily.
Add Syrup to Cake: Use a fine metal cake skewer to poke around a dozen holes in the top and pour over the orange syrup. At first, it might seem that the syrup is too much for the cake, don’t be alarmed. Just make sure you pour the syrup on no later than 5 minutes out of the oven so the syrup can sink in properly.

Notes

Polenta: Buy a fine ground polenta as opposed to a more course one. I found the finer polenta has a nicer texture. The brand I use is “Sostanza Polenta”.
Sweetener: any type of natural granulated sweetener that measures like sugar would work in this recipe. I used granulated stevia (Natvia Baking Blend) in this recipe, however I also love to use monkfruit sweetener in my baking recipes as well. Both granulated monkfruit and granulated stevia for baking are sold in Woolworths and Coles in Australia and online through amazon.
Oranges: I used a large Navel orange for this recipe. Navel oranges are plump, sweet and juicy. Valencia or any other sweet juicy orange variety would be a good substitute.
Orange Blossom Water: this is like rosewater, but made from the orange blossoms on trees. Its beautifully fragrant and full of citrus. I usually find it in the baking aisle of Woolworths or Coles. If you can’t find it, zest another orange instead.
Syrup consistency: the consistency of this orange syrup is not like honey or even maple syrup. It is thinner and not really like you would expect a “syrup” to be. This is good though because it means it will easily and quickly soak into the cake and make it super moist and zesty. It also means it will stay fresher for longer and won’t dry out!
Cake Tin: you’ll need a 23cm/9 inch sized springform tin lined with baking paper.
Hand Held Electric Beaters: These also help to cream the butter and sugar
Storage: Store cake in an air tight container for 3 – 4 days.

Nutrition

Calories: 288kcalCarbohydrates: 8gProtein: 7gFat: 25gSaturated Fat: 8gFiber: 2gSugar: 5g

Note: Sugars contained in this recipe are from naturally occurring sugars in fruits, vegetables or other natural sweeteners.

Keyword orange polenta cake

Low Carb Carrot Cake

superdietrecipes — Sat, 07 Oct 2023 15:38:24 +0000

This Low Carb Carrot Cake is sweet and moist with luscious cream cheese frosting is easy to make with simple ingredients and its sugar free. It’s so much healthier than traditional carrot cakes, and it’s jam packed with flavour, texture and warming spices.

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And if carrot cake seems like too much effort, try making these quick and easy Carrot Cake Bliss Balls instead!

What Makes This Carrot Cake Special?

It’s deliciously moist and light
It’s high in protein
It’s naturally sweetened with no added sugars
It’s nutritious and low in fat
It has lashings of lemon cream cheese frosting (yum!)
Makes 15 generous slices
Its the perfect snack to have with your morning coffee
Healthy comfort food you can eat every day
Perfect for those looking for sugar free dessert options
You can make it as cupcakes or a cake
Perfect for all seasons, like my Chocolate Coffee Cake

Ingredients

Ingredient Notes

Almond Flour: Blanched or unblanched almond flour will work. Sometimes almond flour is also called almond meal depending on where you live and for this recipe, almond flour and almond meal can be used interchangeably.
Coconut Flour: Coconut flour helps to give the cake more bulk and fibre.
Granulated Sweetener: Its important to use a granulated sweetener that measures like sugar. I love use granulated monkfruit sweetener, however granulated stevia would also work. I wouldn’t recommend using liquid sweeteners for this recipe as they would require different ratios.
Spices: The spices used in this low carb carrot cake are combination of ground cinnamon, ground ginger, ground nutmeg, and all spice
Cream Cheese: Its important to use the cream cheese that comes in blocks as opposed to the spreadable cream cheese. I like the creaminess of the full fat cream cheese, but using a low fat or light cream cheese is an option to keep it lower in calories.
Powdered Sweetener: using a powdered sweetener in the cream cheese is better than using a granulated sweetener which may result in a slight grittiness if not mixed properly. Powdered sweeteners are easily available in the supermarket with granulated sweeteners. If all else fails, use a mortar and pestle to grind down granulated sweetener into a fine powder.
Baking Powder: If you haven’t used your baking powder in the last 6 months, I’d suggest buying a new one as it looses its effectiveness as a rising agent over time. Using old baking powder may mean your cake doesn’t rise.

How To Make

Cream sweetener and butter: Add softened butter and granulated sweetener into a large bowl and mix until creamy.
Add Eggs and Vanilla: Then incorporate one egg at a time, mixing well after each addition. Add vanilla extract and combine.

Add Carrots: Add two cups of shredded carrots and stir to combine.
Add Dry Ingredients: Then add dry ingredients: almond flour, coconut flour, baking powder, salt, and spices. Stir until well combined.

Add Nuts: Then add roughly chopped pecan nuts, stir to incorporate into the batter.
Mix and Pour: Pour the batter into the prepared baking tray, extend evenly.
Bake: Bake the sheet cake for 25 to 30 minutes in a preheated oven or until lightly golden in the edges.

FAQ’s

Can I Use Stevia?

Yes. Granulated stevia will work just fine. My favourite brand of stevia is Natvia as it measures like sugar.

Should the Carrots be Peeled Before Grating?

Yes. Its good to remove the outer skin of the carrot, but that’s just my preference. Leaving the outer skin on, may make for some firmer carrot pieces in the cake once it’s cooked.

How Long Does It Last?

The cake will last 3 to 4 days.

Does It Need To Be Refrigerated?

Yes. Because it has cream cheese frosting on it, it’s best kept in the fridge in an air tight container.

Recipe Tips

Don’t skip lining the tin with baking or parchment paper as this will make it much easier to get the cake out and prevent it from sticking.
If you don’t have a rectangle pan, using a round springform tin is also another option. Make sure to line the base and sides with paper before pouring the batter in. The cooking time should be about the same.
Let cake cool completely to room temperature before adding the cream cheese frosting as it will probably slide off otherwise.

Carrot Cake Variations

Add half a cup of drained, tinned pineapple along with the carrot
Add half a cup of dried blueberries to the batter and stir in by hand
Add ¼ cup peanut butter to the batter and mix in with the carrot
Instead of the lemon cream cheese frosting, try swapping espresso for the lemon juice

I never tire of carrot cake and this is one I make time and time again as it’s such a classic cake, one of my favourite comfort foods. It’s light, but filling, with lots of flavour and texture and has the right amount of spice.

More Sugar Free Baking:

Oat Flour Banana Bread
One Bowl Coconut Yoghurt Cake
Sugar Free Ginger Biscuits
Sugar Free Lemon Loaf
Red Velvet Cupcakes
Chilli Chocolate Cheesecake with double cream and fresh raspberries.
Go To: All Sugar Free Baking Recipes

Low Carb Carrot Cake

Kim

This Low Carb Carrot Cake is sugar free, yet sweet and moist with lots of warming spices, nuts and a lush creamy frosting thats also sugar free..

4.10 from 31 votes

Recipe Tags: Grain Free, Low Carb, Sugar Free

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Prep Time 30

Cook Time 1 30

Total Time 1

Course Snack

Servings squares

Calories 220 kcal

Ingredients

¾ cup butter – softened
½ cup granulated sweetener that measures like sugar
4 large eggs – at room temperature
1 ½ teaspoon vanilla extract
2 cups finely shredded carrots
3 tablespoons coconut flour
2 ½ cups almond flour
½ teaspoon ground ginger
2 teaspoon ground cinnamon
¼ teaspoon ground nutmeg
¼ teaspoon all-spice
2 teaspoon baking powder
½ teaspoon salt
1 cup roughly chopped pecans

Frosting

1 ½ cups /12 oz cream cheese
⅓ cup butter – for a very cheese frosting, I would use ⅓ cup, softened
⅓ cup powdered sweetener
Optional: ½ teaspoon vanilla extract

Instructions

Pre-heat the oven to 350F and prepare a 9’’ x 13’’ baking tray with baking paper. Set aside.
Add softened butter and granulated sweetener into a large bowl. Mix until creamy. Then incorporate one egg at a time, mixing well after each addition. Add vanilla extract and combine.
Add two cups of shredded carrots and stir to combine. Then add dry ingredients: almond flour, coconut flour, baking powder, salt, and spices. Stir until well combined.
Then add roughly chopped pecan nuts, stir to incorporate into the batter.
Pour the batter into the prepared baking tray, extend evenly.
Bake the sheet cake for 25 to 30 minutes or until lightly golden in the edges. When inserting a toothpick, this should come out clean.
Let the cake cool for 10-15 minutes before unmolding.

Frosting

Meanwhile, prepare the cream cheese frosting. Add cream cheese and softened butter into a bowl and use an electric mixer to combine them. Once the mixture is very creamy, add powdered sweetener and mix again. Start with ¼ cup and adjust sweetness to taste. *Optional: add ½ teaspoon vanilla extract.
Once the cake has cooled down, spread the frosting on top. Refrigerate for ½ hour before serving. *Optional: add some chopped pecans, pumpkin seeds, and orange zest as a garnish on top of the frosting.
Divide your cake into 15 squares and serve.

Notes

Almond Flour: Blanched or unblanched almond flour will work. Sometimes almond flour is also called almond meal depending on where you live and for this recipe, almond flour and almond meal can be used interchangeably.
Coconut Flour: Coconut flour helps to give the cake more bulk and fibre.
Granulated Sweetener: Its important to use a granulated sweetener that measures like sugar. I love use granulated monkfruit sweetener, however granulated stevia would also work. I wouldn’t recommend using liquid sweeteners for this recipe as they would require different ratios.
Spices: The spices used in this low carb carrot cake are combination of ground cinnamon, ground ginger, ground nutmeg, and all spice
Cream Cheese: Its important to use the cream cheese that comes in blocks as opposed to the spreadable cream cheese. I like the creaminess of the full fat cream cheese, but using a low fat or light cream cheese is an option to keep it lower in calories.
Powdered Sweetener: using a powdered sweetener in the cream cheese is better than using a granulated sweetener which may result in a slight grittiness if not mixed properly. Powdered sweeteners are easily available in the supermarket with granulated sweeteners. If all else fails, use a mortar and pestle to grind down granulated sweetener into a fine powder.
Baking Powder: If you haven’t used your baking powder in the last 6 months, I’d suggest buying a new one as it looses its effectiveness as a rising agent over time. Using old baking powder may mean your cake doesn’t rise.
Nutritional information includes frosting
CARROT CAKE VARIATIONS
1. Add half a cup of drained, tinned pineapple along with the carrot
2. Add half a cup of dried blueberries to the batter and stir in by hand
3. Add ¼ cup peanut butter to the batter and mix in with the carrot
4. Instead of the lemon cream cheese frosting, try swapping espresso for the lemon juice

Nutrition

Calories: 220kcalCarbohydrates: 10gProtein: 10gFat: 16gSaturated Fat: 2gFiber: 3gSugar: 3g

Note: Sugars contained in this recipe are from naturally occurring sugars in fruits, vegetables or other natural sweeteners.

Keyword Low Carb Carrot Cake with Frosting

Date Nut Bars

superdietrecipes — Sat, 30 Sep 2023 15:01:57 +0000

These easy no bake old fashioned homemade Date Nut Bars need just 4 ingredients, and you can make them in under 15 minutes. They’re sweet, chewy and nutty and chocolatey all in one and they have no added sugars. Perfect for morning snacks, after a workout, and to cure after dinner cravings.

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Recipe Highlights

A quick and simple date sweetened dessert or snack
No Honey or Maple Syrup
High in fibre and protein from the dates and nuts
Will keep you fuller for longer
Way better for you than store bought nut bars
They keep in the fridge for a week
Easy to customise with extra add in’s
Makes 12 generous sized bars
They no bake and perfect for making in summer when you don’t want to turn the oven on
They’re the ultimate portable snack

Ingredients

Date nut bars are a delicious and healthy snack made from dates, nuts, and coconut. The mixture is blitzed in a food processor and pressed into a pan, then no added sugar dark melted chocolate is poured over, covering the entire base. Then it’s chilled until firm and cut into bars. They’re easy to make, require no baking, and can be customized to your liking.

Yes, you can even eat them for breakfast along with these No Bake Chocolate Oat Bars and Healthy Choc Chip Granola Oat Bars. Or maybe check out these decadent Chocolate Coconut Bars for a more of a healthy after dinner dessert.

Ingredient Notes

Dates: Fresh, soft dates are the best for this recipe as they are easier to mix with the other ingredients (medjool dates are my favorite). If your dates are dry and hard, soak them in warm water for about 10 minutes to soften them.

Mixed Nuts: You can use any combination of nuts that you like, such as almonds, walnuts, pecans, cashews, etc. Nuts add crunch and flavor to the bars.

Chocolate: Look for sugar free dark chocolate chips, buttons or a bar in the supermarket baking aisle. There are many brands that now offer sugar free options and some of my favorite are Natvia and Noshu. If you can’t find sugar free chocolate the next best thing is a high-quality dark chocolate with at least 70% cocoa content for the best flavor.

Coconut: Opt for desiccated or shredded coconut. The bugger the coconut pieces the more texture the bars would have. Desicated coconut does tend to disappear a little too much for my linking so I use shredded.

How to Make

Make Base: Using a food processor, blend the pitted dates with the nuts and the shredded coconut until small pieces of nuts are visible and the mixture is sticky.

Transfer Base to Tin: Line a 7×11 loaf pan with parchment paper. Transfer the mixture to the prepared pan, using the base of a measuring cup or your hands to press evenly into all corners and flatten the surface.

Melt Chocolate: For a smooth and creamy texture, melt the chocolate in a glass bowl over a pot of water on low heat on the stovetop. Stir frequently to avoid burning and to ensure the chocolate is fully melted.

Pour Chocolate: Once melted, pour the chocolate over the bars and spread evenly to create a chocolate layer.

Chill: To set the chocolate layer, place the bars in the fridge for 60 minutes. Use a sharp knife to gently slice the bars into the desired size.

Optional Add In’s

Spices: A quarter teaspoon of spices such as ground cinnamon, ground ginger, or mixed spice can add additional warmth.
Seeds/berries: a tablespoon or two of pumpkin or sunflower seeds, or even goji berries will add extra texture.
Sea Salt: add sea salt flakes sparingly at the end, on top of the chocolate just before chilling. Just a very small pinch scattered over the top should be enough.
Nut Butter: Add a tablespoon of nut butter (slightly melted) and use a toothpick to swirl through the chocolate top before putting in the fridge to chill. Or you can try my other tried and true Chocolate Peanut Butter Bars recipe.
Extra chocolate chips: for more texture and crunch scatter a couple of tablespoons of chocolate chips through the chocolate before chilling. Or add them to the melted chocolate before pouring onto the base if you want them completely covered in chocolate.

Recipe Tips

Soak the dates: Soaking the dates in warm water for 5 minutes will help to soften them and make them easier to blend into a smooth paste.
Nuts: Pulse the nuts in a food processor to chop them coarsely, but not too finely, to add texture to the bars.
Adjust the sweetness: You can control the sweetness of your bars by adjusting the number of dates used. If you prefer sweeter bars, add more dates. If you prefer a less sweet taste, use fewer dates or add more nuts.
Pressing the Base: Firmly press the mixture into the pan to ensure that the bars hold together well.
Line the pan: Line your 7×11 inch baking pan with baking/parchment paper to prevent sticking and make it easier to remove the bars from the pan.
Chill the bars: Once the bars are finished baking, let them cool completely in the pan before cutting them into squares. Chilling them in the refrigerator for at least 60 minutes will help the bars hold their shape and make them easier to slice.
Cutting: for clean cutting lines, use a sharp knife dipped in hot water and wiped dry. Clean, rinse and run the knife under hot water in between each cut to achieve those perfectly smooth clean

Keeping the calories low

Nuts and dates can contain a lot of calories but that doesn’t mean they are bad or unhealthy. Nuts and dates contain healthy fats and fibre which keep us fuller for longer and help to keep sugar cravings at bay.

But if you are looking for a low calorie date nut bar, here are my suggestions for keeping it as low as possible while still keeping the texture and flavor.

Use a sugar free dark chocolate as opposed to a regular dark chocolate as the sugar free version will have less calories
Halve the amount of chocolate. Instead of covering the base entirely, drizzle the melted chocolate loosely over so that some of the base is left exposed.
Reduce the size of the bars. Instead of slicing into 12 regular sized bars. Make 24 mini bars.
Skip the add ins. The more you add to the bars the more calories they will have.
Include almonds in the nut mix as they are lower in healthy fats. Although I wouldn’t use all almonds as that would not give it a lot of texture. A combination of 3 nuts is a good ratio.

Storage

This recipe for date nut bars will keep in the fridge in an air tight container for 7 days. I wouldn’t recommend freezing with the chocolate top.

Common Questions

How many calories are in Date Nut Bars?

My recipe for date nut bars makes 12 portions and each portion is 376 calories.

Will it taste good with Milk Chocolate on top?

You can certainly use a sugar free milk chocolate for the top, however I find that a dark chocolate pairs better with the nuts and makes for a richer more indulgent treat.

Many store-bought date and nut bars can be high in added sugars or unhealthy fats, while homemade date nut bars are made with healthier ingredients, are naturally sweetened, and are nutrient-dense which means they will keep you fuller for longer and keep cravings at bay.

Date Nut Bars

Kim

These easy no bake old fashioned homemade Date Nut Bars need just 4 ingredients, and you can make them in under 15 minutes. They’re sweet, chewy and nutty and chocolatey all in one and they have no added sugars.

5 from 8 votes

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Prep Time 10

Cook Time 5

Chilling Time 1

Total Time 15

Course Dessert

Servings Bars

Calories 376 kcal

Equipment

Food Processor

Ingredients

11-12 large Medjool Dates, (380 grams) – pitted and soaked for 5 minutes, drained
1½ cup Mixed Nuts, (255 grams)
¾ cup Shredded coconut, (100 grams)
1⅔ cup Sugar Free Dark Chocolate Chips, (300grams)

Instructions

Line a 7×11 inch loaf pan with parchment paper for easy removal, or use a silicone pan for a non-stick surface and place it on a baking sheet for stability.

Base

Using a food processor, blend the pitted dates with the nuts and the shredded coconut until small pieces of nuts are visible and the mixture is sticky.

11-12 large Medjool Dates, (380 grams), 1½ cup Mixed Nuts, (255 grams), ¾ cup Shredded coconut, (100 grams)
Transfer the mixture to the prepared pan, using the base of a measuring cup or your hands to press evenly into all corners and flatten the surface.

Melting Chocolate

For a smooth and creamy texture, melt the chocolate in a glass bowl over a pot of water on low heat on the stovetop. Stir frequently to avoid burning and to ensure the chocolate is fully melted. (See tips below for alternative methods for melting chocolate)

1⅔ cup Sugar Free Dark Chocolate Chips, (300grams)
Once melted, pour the chocolate over the bars and spread evenly to create a chocolate layer.

Chilling

To set the chocolate layer, place the bars in the fridge for 60 minutes.
Use a sharp knife to gently slice the bars into the desired size.

Notes

Dates: Fresh, soft dates are the best for this recipe as they are easier to mix with the other ingredients.
- Soak the dates: Soaking the dates in warm water for 5 minutes will help to soften them and make them easier to blend into a smooth paste.
Mix Nuts: You can use any combination of nuts that you like, such as almonds, walnuts, pecans, cashews, etc. Nuts add crunch and flavor to the snack. If you have any nut allergies, you can substitute with dried fruit or seeds.
Sugar Free Dark Chocolate: Sugar free dark chocolate chips or a bar will both work. If using a bar, dice chocolate before melting.
- Can’t find sugar free chocolate? Look for a high-quality dark chocolate with at least 70% cocoa content for the best flavor. Dark chocolate provides a rich, intense flavor that pairs well with the sweetness of the dates and nuttiness of the mix nuts.
Melting Chocolate: If you don’t have a glass bowl to go over a pot on the stove, chocolate chips can be melted in the pot alone, just be extra careful to keep watch on it so it doesn’t burn. Or, Chocolate can be melted in the microwave, on medium heat in 30 seconds bursts, stirring in between until “just” melted.
Optional ingredients: You can also add spices, such as cinnamon or nutmeg, for extra flavor, or add a sprinkle of sea salt for a touch of saltiness.
Adjust the sweetness: You can control the sweetness of your bars by adjusting the number of dates used. If you prefer sweeter bars, add more dates. If you prefer a less sweet taste, use fewer dates or add more nuts.
Line the pan: Line your 7×11 inch baking pan with parchment paper to prevent sticking and make it easier to remove the bars from the pan.
Chill the bars: Once the bars are finished baking, let them cool completely in the pan before cutting them into squares. Chilling them in the refrigerator for 60 minutes will help the bars hold their shape and make them easier to slice.

Nutrition

Calories: 376kcalCarbohydrates: 43gProtein: 6gFat: 12gSaturated Fat: 6gFiber: 3gSugar: 16g

Note: Sugars contained in this recipe are from naturally occurring sugars in fruits, vegetables or other natural sweeteners.

Keyword Date Nut Bars

Blueberry and Lemon Crumb Bars

superdietrecipes — Sat, 30 Sep 2023 15:00:58 +0000

These Blueberry and Lemon Crumb Bars are sweet and nutty with a thick luscious berry jam sandwiched between a homemade base and crumbly crispy top. Just 7 simple ingredients are needed to make these healthy berry crumble bars that naturally sweetened with no added sugar.

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Recipe Highlights

Makes 9 generous sized portions
Naturally sweetened with Monkfruit
So much healthier than other versions that are loaded with added sugars
Perfect as a dessert served with sugar free custard or sugar free ice cream
Keeps in the fridge for upto 5 days
Ideal to make ahead of time for dinner parties and BBQ’s
No fussing around with gelatin to thicken the jam
The jam filling is sweet, sticky and naturally thickened using chia seeds
It looks impressive, but it deceptively simple to make, just like this healthy no added sugar Apple Crumble.

Ingredients

What to do with a lot of berries? If you have a bag of frozen berries stuffed in the back of your freezer, this is a great recipe to make

This recipe replaces many of the ingredients traditionally found in berry crumble bars, like white flour, brown sugar, white sugar, and cream cheese with healthier options without compromising on taste, flavour or texture.

There are considerably fewer calories in this blueberry crumb bar thanks to it being naturally sweetened with monkfruit. Each generous sized serving is less than 200 calories. Using regular sugar could easily put this decadent dessert treat upwards of 400 calories.

Swapping out regular sugar for healthier substitutes is a smart and easy way to still enjoy sweet comfort foods and satisfy sweet cravings without the after effects.

Check out my Chocolate and Coconut Bars, Chocolate Oat Granola Bars, Easy Lemon Bars and No Bake Chocolate Peanut Bars for more no added sugar treats.

Ingredient Notes

Almond Meal/Almond Flour: The packet I used for this recipe had Almond Meal on the label and, however sometimes it can be called Almond Flour. I think its best to use the variety that is more coarsely ground as opposed to the more finely ground flour types as it gives more texture and nutty flavour.
Granulated Sweetener: I used granulated monkfruit sweetener that measures like sugar in this recipe. It blends in perfectly with the base, filling and crumb topping to create the perfect level of sweetness with no bitter aftertaste. Alternatively you could also use Stevia, or any other sweetener that measures like sugar.

Berries: I used a combination of frozen raspberries and blueberries to create that gorgeous deep reddish/purple jam. I love using a mix of berries as it gives different textures to the jam, however using just blueberries or raspberries on their own is also a great option that would work equally well.
Chia Seeds: The chia seeds act as a natural thickener for the jam so there is no gelatin or other jam setting agent required. Thickening the jam to the perfect consistency is as easy as soaking the chia seeds in water so they double or triple in size the add them to the berry mixture! I used black chia seeds as they are the most common, but feel free to use white if that if what you have on hand.

Lemon: Just the zest of the lemon is used in this recipe as it has lots of flavour helps to balance out the sweetness and the tartness or the berries to create a taste that is just right. I don’t use the juice of the lemon and find that its not needed. Make sure to buy lemons with a good clean skin since this is part you’ll be using.
Butter: this is essential to create the base as it acts as a binder bring the ingredients together, and for the crumb topping to create those little mountains of crunch that make the crumb topping so delicious. Whilst full fat butter will provide more flavour, to make it the healthiest possible, you could use a low fat butter.
Coconut: Coconut is used in the crumble top to add texture and volume and it provides a lovely coconutty flavour to contrast with the nuttiness of the almond meal and the sweet and tart berry filling.

How To Make

Base

Mix: Mix almond flour, lemon zest, granulated erythritol and melted butter for the crust.
Layer: Next, place the grainy mixture into the prepared tray and press it down evenly.
Bake: Bake the crust for 7 to 8 minutes or until the sides are getting brownish.

Filling

Prepare: Prepare the jam by activating the chía seeds with ½ cup of water. Let the seeds release their mucilage for about 30 minutes. The result will be a gelatinous paste.

Make: Place the chía paste and the rest of the ingredients of the jam into a blender or food processor and pulse to combine. Different berries will have different levels of “tartness”. Therefore I recommend tasting the jam at this stage for sweetness and adjust to your taste by adding a little more granulated sweetener in if required.
Transfer the jam to a pan over medium heat. Without stirring, wait until the jam thickens. The excess liquid needs to evaporate, so there’s no need to stir, however do keep an eye on it to make sure it doesn’t burn. The jam will develop its thickest consistency when cold. Let it cool while you make the crumble.

Crumble Top

Mix: Mix all crumble ingredients except butter. Add butter chopped into cubes. Use your hands to combine the ingredients until a crumbly consistency.

Next, spread the jam onto the base, and crumble on top of it.
Bake these bars at 160 C/350F for 15 minutes or until the crumble is golden.
Remove from heat and let it cool to room temperature for the jam to completely set, about two hours is ideal. You can speed up this process in the fridge.

Recipe Tips

Frozen Berries: they don’t need to be defrosted before making the jam as they will go into a blender or food processor to be blitzed.
Fresh Berries: Fresh berries can also be used instead of frozen and to use fresh ones, follow the steps.
Jam: Make sure that the Jam has cooled before assembling. This ensure that any excess liquid is soaked up and the jam has thickened properly.
Alternative Topping Idea: Swap the almond meal in the crumb topping for oats for a different more chewy texture
Storage: Store bars in the fridge in an air tight container for upto 5 days

Serving Options

Sugar Free or Low Sugar Vanilla Ice Cream
Sugar Free or low sugar Custard
Crème Fraiche or Double Cream
Thick and creamy Vanilla yoghurt
Or enjoy on its own with those berry, nutty and coconut flavours shing through

Theses Blueberry and Lemon crumble bars are often served as a dessert in our house, but there’s no reason why it can’t also be a snack to enjoy with your morning coffee or as an after lunch treat.

These bars keep their shape when stored in the fridge and the jam won’t leak out or disappear into the base. These healthy berry bars are so good and easy to make ahead, you’ll be wanting to keep a stash of them permanently on hand to satisfy those after dinner cravings.

Blueberry and Lemon Crumb Bars

Kim

These Blueberry and Lemon Crumb Bars are sweet and nutty with a thick luscious berry jam sandwiched between a homemade base and crumbly crispy top.

4.75 from 4 votes

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Prep Time 40

Cook Time 25

Waiting Time 2

Total Time 3 5

Course Dessert

Servings squares

Calories 182 kcal

Ingredients

Base

1 ½ cups Almond meal or Almond flour
3 tablespoons Butter – melted
¼ cup Granulated sweetener that measures like sugar
1 teaspoon Lemon zest

Filling

2 cups berries – I’ve used 1 cup of blueberries and 1 cup of raspberries
2 tablespoon Black Chía seeds
⅓ cup Granulated sweetener that measures like sugar
½ cup water

Crumble

1 cup Almond meal or Almond flour
4 tablespoons Butter – 1 stick or 4 oz
⅓ cup Granulated sweetener that measures like sugar
¼ cup Desicated or shredded coconut
2 teaspoons Lemon zest

Instructions

Preheat the oven to 160C/350F and then, prepare a 20cm / 8inch’ square baking tray with baking/parchment paper. Set aside.

Base

Mix: Mix almond flour, lemon zest, granulated erythritol and melted butter for the crust.
Layer: Place the grainy mixture into the prepared tray and press it down evenly. Bake the crust for 7 to 8 minutes or until the sides are getting brownish.

Filling

Prepare: Prepare the jam by activating the chía seeds with ½ cup of water. Let the seeds release their mucilage for about 30 minutes. The result will be a gelatinous paste.
Make: Place the chía paste and the rest of the ingredients of the jam into a blender or food processor and pulse to combine. Different berries will have different levels of “tartness”. Therefore I recommend tasting the jam at this stage for sweetness and adjust to your taste by adding a little more granulated sweetener in if required.
Thicken and Cool: Transfer the jam to a pan over medium heat. Without stirring, wait until the jam thickens. The excess liquid needs to evaporate, so there’s no need to stir, however do keep an eye on it to make sure it doesn’t burn. The jam will develop its thickest consistency when cold. Let it cool while you make the crumble.

Crumble Top

Mix: Mix all crumble ingredients except butter. Add butter chopped into cubes. Use your hands to combine the ingredients until a crumbly consistency.
Layers: Spread the jam onto the base, and crumble on top of it.
Bake: Bake these bars at 160 C/350F for 15 minutes or until the crumble is golden.

Notes

Almond Meal/Almond Flour: The packet I used for this recipe had Almond Meal on the label and, however sometimes it can be called Almond Flour. I think its best to use the variety that is more coarsely ground as opposed to the more finely ground flour types as it gives more texture and nutty flavour.
Granulated Sweetener: I used granulated monkfruit sweetener that measures like sugar in this recipe. It blends in perfectly with the base, filling and crumb topping to create the perfect level of sweetness with no bitter aftertaste. Alternatively you could also use Stevia, or any other sweetener that measures like sugar.
Berries: I used a combination of frozen raspberries and blueberries to create that gorgeous deep reddish/purple jam. I love using a mix of berries as it gives different textures to the jam, however using just blueberries or raspberries on their own is also a great option that would work equally well.
Chia Seeds: The chia seeds act as a natural thickener for the jam so there is no gelatin or other jam setting agent required. Thickening the jam to the perfect consistency is as easy as soaking the chia seeds in water so they double or triple in size the add them to the berry mixture! I used black chia seeds as they are the most common, but feel free to use white if that if what you have on hand.
Lemon: Just the zest of the lemon is used in this recipe as it has lots of flavour helps to balance out the sweetness and the tartness or the berries to create a taste that is just right. I don’t use the juice of the lemon and find that its not needed. Make sure to buy lemons with a good clean skin since this is part you’ll be using.
Butter: this is essential to create the base as it acts as a binder bring the ingredients together, and for the crumb topping to create those little mountains of crunch that make the crumb topping so delicious. Whilst full fat butter will provide more flavour, to make it the healthiest possible, you could use a low fat butter.
Coconut: Coconut is used in the crumble top to add texture and volume and it provides a lovely coconutty flavour to contrast with the nuttiness of the almond meal and the sweet and tart berry filling.

Nutrition

Calories: 182kcalCarbohydrates: 9gProtein: 3gFat: 16gSaturated Fat: 7gFiber: 2gSugar: 2g

Note: Sugars contained in this recipe are from naturally occurring sugars in fruits, vegetables or other natural sweeteners.

Keyword Blueberry and Lemon Crumb Bars

Coconut Protein Balls

superdietrecipes — Tue, 05 Sep 2023 06:29:45 +0000

These Coconut Protein Balls are sweet, chewy and nutty. Made from a blend of coconut, cashews, vanilla protein powder, and dates, they are perfect for on the go, after workouts and even after dinner to satisfy those sweet cravings!

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Recipe Highlights

Quick to make: done in under 10 minutes
Breakfast on the run!
Low Calorie: just 100 calories per protein ball
High fibre: stay fuller for longer and keep cravings at bay
Naturally Sweet: no added sugars, instead nly the sweet caramel flavor and texture of medjool dates
Freezer Friendly: the coconut balls freeze well and when defrosted naturally taste just as good as when they were made
Portable: great for work or school lunchboxes, picnics, or after your workout
After dinner dessert alternative: a small but mighty ball of sweet, chewy, coconutty goodness that hits that dessert craving without the sugar high, just like these Chocolate Date Protein Balls.
Makes 12!

Ingredients

Choosing a Protein Powder

You could use vanilla or unflavoured whey protein powder for this recipe. The vanilla nicely complements the coconut flavor. This recipe has been tested with whey protein powder only. My biggest tip is to use a whey protein powder you like to drink or use in smoothies.

If you’re using plant based protein powder, more moisture may be needed, such as adding additional water to achieve the right wet consistency.

Check out these protein pancakes and these homemade no bake protein bars for another high protein breakfast option!

How To Make

Prepare dates: Remove seeds from dates and soak in hot water for 10 minutes. Drain water and squeeze excess water from dates. Set Aside.
Blitz Cashews: Add cashews to food processor and blitz until they resemble a crumb
Mix: Add Dates, coconut and protein powder to food processor and blitz for a minute or so until the ingredients are combined and the texture is sticky and clumps together when pressed

2. Blitz Cashews

3. Add Dates, coconut and Protein Powder

Roll: Remove blade from food processor and roll mixture into 12 balls, slightly smaller than golf ball size.

3. Blitz Mixture until it clumps together

4. Roll into evenly sized balls

These coconut protein balls are one of my favorite protein snacks, along with these chocolate weetbix slice which I grew up eating and still love!

Recipe Tips

Chill the Mixture: After mixing your ingredients, refrigerate the mixture for 5-15 minutes. Chilling the mixture helps it firm up, making it easier to shape into balls and preventing them from becoming too soft or sticky. This will definitely help if the mixture is warm from soaking the dates.

Use Damp Hands to Roll: if the mixture is sticking to your hands, dampen your hands slightly.

Test: before removing the blade from the food processor, test the consistency of the mixture by pressing a clumps between your fingers. If it sticks together easily it should be fine

Mixture Too Dry: a 1 tablespoon of water at a time and blitz, then text the mixture for consistency to see it it holds together.

Mixture to Wet: add additional coconut or cashews a little at a time, blitzing, until the right consistency is achieved.

Double the protein: Add an extra scoop of protein powder and if mixture is too dry, add 1 tablespoon of water.

Common Questions

How do I store coconut protein balls?

Store them in an airtight container in the refrigerator for up to two weeks, or freeze for longer-term storage.

Add In’s

There are a few different ways to customise these coconut protein balls and here are a few of my favorite:

Chocolate: Add 1 tablespoon of unsweetened cocoa powder to the food processor and blitz.
Fruit: Adding freeze dried mango to the mixture
Coffee: Soaking the dates in espresso or strong instant coffee to soften them, instead of just soaking in hot water.

More Energy Balls

Healthy Chocolate Weetbix Bliss Balls
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Coconut Protein Balls

Kim

Sweet and chewy coconut protein balls made with just 4 ingredients. Perfect for morning or afternoon snacks and after workouts.

5 from 4 votes

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Prep Time 10

Total Time 10

Course Snack

Servings Balls

Calories 100 kcal

Ingredients

1 cup Cashews – unsalted
1 cup Shredded or desiccated coconut
200 grams Medjool dates – approx. 12 – 14 dates
¼ cup Vanilla Whey protein powder – 30 grams

Instructions

Remove seeds from dates and soak in hot water for 10 minutes. Drain water and squeeze excess water from dates. Set Aside.

200 grams Medjool dates
Add cashews to food processor and blitz until they resemble a crumb

1 cup Cashews
Add Dates, coconut and protein powder to food processor and blitz for a minute or so until the ingredients are combined and the texture is sticky and clumps together when pressed

1 cup Shredded or desiccated coconut, ¼ cup Vanilla Whey protein powder
Remove blade from food processor and roll mixture into 12 balls, slightly smaller than golf ball size.

Notes

Protein Powder: You could use vanilla or unflavoured whey protein powder for this recipe. The vanilla nicely complements the coconut flavor. This recipe has been tested with whey protein powder only and if using plant based protein powder, more moisture may be needed, such as adding additional water to achieve the right wet consistency.
Adding an extra scoop of protein powder: this will work and will increase the level of protein per ball. Add a tablespoon of water for extra moisture if mixture is too dry.
Storage: Store protein balls in the fridge for upto 1 week
Freezing: store in an air tight container for 1 month. To defrost, put them in the fridge overnight to thaw, or leave out on bench to come to room temperature naturally. I don’t recommend microwaving.

Nutrition

Calories: 100kcalCarbohydrates: 11gProtein: 6gFat: 4gSaturated Fat: 2gFiber: 3gSugar: 6g

Note: Sugars contained in this recipe are from naturally occurring sugars in fruits, vegetables or other natural sweeteners.

Keyword Coconut Protein Balls

Banana Carrot Muffins

superdietrecipes — Sat, 18 Feb 2023 16:49:13 +0000

Banana Carrot Muffins that are deliciously moist, soft and fluffy. They’re naturally sweetened from the banana and carrot and you can’t even see the carrot. Minimal ingredients, 10 minutes of Prep, and 22 minutes in a hot oven and your house will be filled with the aroma of healthy sweet muffins. They’re also dairy free!

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Recipe Highlights:

These muffins are naturally sweetened and contain no added sugar
They’re high in fibre so they are more filling
Only 10 minutes of prep
8 simple ingredients
No food processor or blender required
The recipe makes 10 regular sized muffins and can easily be scaled to make a double batch or mini muffins
They are delicious on their own, or with a little butter
The freeze for upto 2 months

Looking for something quick, easy and bit sized? Try these Carrot Cake Bliss Balls. Super easy, healthy and filling.

Ingredients

Ingredient Notes:

Bananas: Don’t attempts to make this recipe with bananas that aren’t ripe or have any green bits on them. They will not be sweet enough. The riper the bananas the better, and the sweeter your muffins will taste.
Carrot: Use fresh peeled carrots that have been grated with a box grater. Avoid buying the pre shredded carrot as it tends to be hard and wiry and not soft and juicy when you grate them fresh at home
Granulated Sweetener: Monkfruit is my preferred natural sweetener for this recipe, however you could also use Natvia Stevia which is another type of granulated sweetener. Just make sure the alternative sweetener you’re using measures like sugar.
Spelt Flour: Spelt flour works well in baking and is a wheat free flour and I find it produces lighter baked goods. Alternatively could use the same quantity of plain or all purpose flour.
Olive oil: keeps them moist and fluffy
Vanilla: Vanilla extra or vanilla bean extract will work.

How To Make

Add flour, baking powder and granulated sweetener to a bowl and stir to combine
In a separate bowl, peel and mash bananas.

Add grated carrot to the banana, along with the oil and vanilla and mix together. Whisk the egg separately in a small bowl and add to the bowl, stirring together until combined into a wet batter.
Add the banana mixture to the flour bowl, and gently stir together until its just combined

Using either a silicone muffin mold, or paper inserts into a metal muffin tin, spoon the muffin mixture evenly across 10 regular sized muffin cases, filling each one to about ⅔.
Bake for 22 minutes in oven at 180 degrees C, or 350 degrees F. To test if they are cooked, insert a cake skewer or toothpick into the center. If it comes out clean, they are cooked.

Let muffins cool for 5 to 10 minutes in the muffin tray, then gently remove them and set on a wire rack to cool to room temperature.

Recipe Tips

How to ripen bananas quicker

The more bananas are exposed to heat the more they ripen. Putting bananas into a paper bag in a dark cupboard overnight will allow them to ripen.

How to mash bananas

Mash 1 banana at a time – peel the skin off, and break it into small chunks. Place into a bowl and use a fork to mash. Empty the bowl, and repeat. Trying to mash 3 bananas at once can be a challenge, especially if they are big.

Can a different oil be used?

Vegetable oil, grapeseed oil, or sunflower oil can be used instead of olive oil.

Does the carrot need to be peeled before being grated?

Yes, I think it makes for a better end result. The outer skin of the carrot is harder than the inside and you don’t want any hard carrot skin in your muffin.

How to Store Muffins Properly

Its best to let muffins completely cool to room temperature before storing, otherwise the muffins will “sweat” inside the container and create moisture causing them to not last as long. Sitting muffins on a wire rack, covered with a kitchen towel/tea towel is best to let them cool.

These banana carrot muffins are easy to make and you don’t need any special appliances. They are so moist and fluffy thanks to the oil, and they are full of banana flavour. They are a perfect snack size and great for lunchboxes and healthy treats. They’re also dairy free, high in fibre, and are naturally sweetened like these Oatmeal Blueberry Banana Muffins.

More Sugar Free Baking Recipes

Easy Oat Flour Banana Bread
Moist Dairy Free Banana Bread
The Best Ever Chocolate Avocado Cake
Simple Low Carb Carrot Cake
Dairy Free Chocolate Brownies
Peanut Butter Date Cookies

Banana Carrot Muffins

Kim

Soft and moist Banana Carrot Muffins that are easy to make and full of nutrition, also high in fibre and naturally sweetened with no added sugar.

4.39 from 13 votes

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Prep Time 10

Cook Time 22

Total Time 32

Course Snack

Servings muffins

Calories 178 kcal

Ingredients

1 ½ cups Spelt Flour – (see note 1)
2 teaspoons Baking Powder
¾ cup Granulated sweetener that measures like sugar – (see note 2)
3 medium Ripe Bananas (or approx 1 cup, mashed) – (see note 3)
1 cup Grated carrot
1 medium Egg
⅓ cup Olive oil
1 teaspoon Vanilla extract

Instructions

Add flour, baking powder and granulated sweetener to a bowl and stir to combine
In a separate bowl, peel and mash bananas.
Add grated carrot to the banana, along with the oil and vanilla and mix together. Whisk the egg separately in a small bowl and add to the bowl, stirring together until combined into a wet batter.
Add the banana mixture to the flour bowl, and gently stir together until its just combined
Using either a silicone muffin mold, or paper inserts into a metal muffin tin, spoon the muffin mixture evenly across 10 regular sized muffin cases, filling each one to about ⅔.
Bake for 22 minutes in oven at 180 degrees C, or 350 degrees F. To test if they are cooked, insert a cake skewer or toothpick into the center. If it comes out clean, they are cooked.

Notes

Spelt Flour: this is a wheat free flour available from supermarkets. Can be substituted with regular Plain Flour.
Monkfruit Sweetener: this is my preferred natural sweetener for this recipe, however you could also use granulated Stevia which is another type of granulated sweetener. Just make sure the alternative sweetener you’re using measures like sugar.
Bananas: Don’t attempts to make this recipe with bananas that aren’t ripe or have any green bits on them. They will not be sweet enough. The riper the bananas the better, and the sweeter your muffins will taste.
Olive Oil: can sub with grapseed oil, sunflower oil or vegetable oil, or you can also use butter.
Carrot: Make sure to peel them before grating on a box grater. I find 2 medium carrots makes about 1 cup.
Vanilla: Vanilla extra or vanilla bean extract will work.

Nutrition

Calories: 178kcalCarbohydrates: 34gProtein: 4gFat: 8gSaturated Fat: 6gFiber: 14gSugar: 5g

Note: Sugars contained in this recipe are from naturally occurring sugars in fruits, vegetables or other natural sweeteners.

Keyword banana carrot muffins

Low Calorie Energy Balls

superdietrecipes — Sun, 29 Jan 2023 17:09:39 +0000

These low calorie naturally sweetened energy balls are easy to make, use just 5 ingredients and are sure to keep cravings at bay during the day. Perfect for lunchboxes, to keep the 3pm munchies at bay, as a pre workout snack, or as a sweet treat after dinner.

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Recipe Highlights

They are under 120 calories per serve, made form all natural ingredients
Naturally sweetened from the dates, so no added sugars
Make them in 15 minutes
You can freeze them and they taste just as good when defrosted
Its the perfect portable snack (or breakfast!)
Ideal for lunchboxes, or to grab and go in the mornings
Goes well with your morning coffee
Will satisfy those 3pm munchies

For something a little more indulgent yet still healthy with no refined sugars, check out these simple homemade Date Snickers.

What You Need

Dates: Medjool dates are best as they are big, plump and have a soft outer skin. They also have a soft and chewy centre and a perfect level of sweetness for healthy energy balls. If you can’t find medjool dates, just use whatever you can find, or alternatively you could use raisins or sultanas

Nuts: I used macadamia nuts for these low calories energy balls. Alternatively you could use cashews, almonds, walnuts or pecans.

Nut Butter: An all natural peanut butter provides plenty of flavor and helps the balls stick together. Cashew butter or almond butter can be substituted.

Cocoa Powder: this provides extra chocolate flavor and I recommend not leaving it out. Also use unsweetened cocoa powder as they dates provide all the sweetness needed.

Cinnamon: just a little ground cinnamon provides an extra hint of warmth. It can be left out or substituted with a little ground nutmeg, ground ginger, or a small amount of vanilla essence.

How To Make

There’s no getting away from needing a food processor to make these energy balls. Blitzing the dates and nuts will be done in seconds in a food processor and will save a ton of time.

Once the energy ball mixture is formed, remove the blade carefully. Use a dessert spoon and roll into 12 evenly sized balls

Store energy balls in the fridge in an air tight container and you’ll have easy sugar free snacks on hand for the week.

Common Questions

Can you freeze Energy Balls?

YES! I often freeze the energy balls I make. There are two ways I do it. I’ll make 12 balls, and freeze half, or I’ll make a double batch (24 balls), freeze 12, and keep 12 in the fridge if I know they will be in demand by other members of the household.

Silicone ziplock bags, or even regular ziplock bags would work. Just be sure to lay them flat in the freezer, and that nothing is put on top of them until they are frozen.

The other thing to use are glass or plastic containers with a sealable lid to avoid them getting squashed.

To defrost energy balls, get them out and let them come to room temperature naturally, or put them in the fridge overnight to thaw out.

Do Energy Balls need to be refrigerated?

No, but I prefer them to be kept in the fridge as they are firmer and I think they’re nicer to eat when they’ve been in the fridge. I think its really just a matter of personal preference.

Do you have to use Medjool Dates?

No, but I think they are better because they are sweeter and juicer and help to bind all the ingredients together. You might pay a little more for medjool dates but the end result is better. If you’re using regular dates, you may need to add in a tablespoon of tap water to help bind the balls together they tend to be more fiborous and not as soft.

These low calorie bliss balls really are a winner. If you have 10 minutes you can easily whip these together and then you have healthy sugar free treats on tap for the rest of the week.

Energy Ball Variations

Instead of using the cocao powder in these low calorie bliss balls, swap it out for your favourite protein powder in the same quantity.

Instead of using medjool dates, use a combination of dried figs and apricots in the same quantity.

Instead of using macadamias or cashews, swap them out for either pecans or walnuts. If using walnuts, you could lightly toast them beforehand for a richer flavour.

Making low calorie energy balls is easy once you have a base recipe to work with. If you love the idea of healthy portable snacks you can take with you, this recipe is a great one to keep on hand to use as is, or to mix it up when you feel like a change.

These low calorie bliss balls have all natural ingredients and good natural sugars and fiber from the dates, protein from the nuts and good fats from the natural peanut butter.

I used to be addicted to store bought bliss balls because they were convenient to buy, and I needed snacks to grab and go. But they were loaded with sugar and they weren’t cheap. Making them at home isn’t just more cost effective, they taste better too!

More Energy Balls

Lemon Cheesecake Bliss Balls
Chocolate Peanut Butter Bliss Balls
Coconut Bliss Balls
Date Free Bliss Balls
Mango Bliss Balls
Cocoa Bliss Balls
Apricot and Coconut Bliss Balls

Low Calorie Energy Balls

Kim

These low calorie naturally sweetened energy balls are super easy to make, use just five ingredients and are sure to keep cravings at bay.

4.67 from 21 votes

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Prep Time 15

Cook Time 0

Total Time 15

Course Snack

Servings Balls

Calories 116 kcal

Ingredients

1 ½ cups/ 12 Oz. Medjool Dates
⅓ cup/ 2.5 Oz. Macadamia nuts – (see note 3)
1 tablespoon Natural peanut butter – (see note 4)
1 tablespoon Unsweetened Cacao Powder
¼ teaspoon Ground cinnamon – (optional)

Instructions

Remove the seeds from the dates. If they are already soft and pliable they are ready to go. If they are hard or firm from being in the fridge or cold weather generally, then soak them in hot tap water for approx 10 minutes until they become soft, but not falling apart. * Important* Use hands to squeeze any excess water from the dates before adding to food processor. If dates are to “wet” it will make the mixture harder to roll into balls.
Add all ingredients to a food processor or high speed blender and blitz for a minute or two until all combined into a crumb like mixture.
Using slightly damp hands (to avoid mixture sticking) roll into 12 equal sized balls. (I like slightly smaller than golf ball size)
Put into an air tight container to set in fridge for a couple of hours before eating.
Bliss balls will keep for upto 4 days in an air tight container in the fridge.

Notes

Freezing: freeze energy balls in ziplock bags or containers for upto 8 weeks
Defrosting: let energy balls thaw naturally (avoid microwaving). Refrigerate overnight to thaw, or get out a couple of hours and set on bench at room temperature to defrost.
Nut alternatives: cashews, almonds, walnuts, pecans
Nut Butters to Try: Natural peanut butter, cashew butter, almond butter
The ground cinnamon is optional and can be left out.

Nutrition

Calories: 116kcalCarbohydrates: 22gProtein: 2gFat: 4gSaturated Fat: 1gSugar: 16g

Note: Sugars contained in this recipe are from naturally occurring sugars in fruits, vegetables or other natural sweeteners.

Keyword low calorie energy balls

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