Tag Archives: dietitian hamsphire

Homemade “healthier” raw chocolate

I went on a conference a whilst ago and was served the most amazing RAW chocolate. It completely intrigued me so I of course asked for the recipe and then promptly filed it away for a later inspired moment. That moment came when I wanted to make some yummy, healthy inspired treats for my Pilates with Priya: “Pimp Your Pelvic Floor” course. Yes really. 

OH MY DAYS. This may mean I don’t buy chocolate every again. 

Well that’s a bit ambitious but it really is a great replacement for the bought version. I love 70%-85% dark chocolate. This bites the bullet. 

Nutritionally this isn’t that different to other shop bought high quality dark chocolate brands. However it is easy, therapeutic and fun to make, plus you can make it your own adding in flavours ….. the perfect gift for friends or a treat at the end of a dinner party perhaps?

Is it healthy? Well I rank it as healthier than milk chocolate and a little of what you like is definitely good 🙂 Cacao is a good source of antioxidants and contains magnesium. So as an alternative to chocolate this is a good way to go. Remember… all things in moderation 😉

 

DSC_6309

RAW Healthier Chocolate
Serves 6
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141 calories
6 g
36 g
14 g
0 g
9 g
24 g
2 g
6 g
1 g
5 g
Nutrition Facts
Serving Size
24g
Servings
6
Amount Per Serving
Calories 141
Calories from Fat 119
% Daily Value *
Total Fat 14g
21%
Saturated Fat 9g
43%
Trans Fat 1g
Polyunsaturated Fat 1g
Monounsaturated Fat 4g
Cholesterol 36mg
12%
Sodium 2mg
0%
Total Carbohydrates 6g
2%
Dietary Fiber 0g
0%
Sugars 6g
Protein 0g
Vitamin A
8%
Vitamin C
0%
Calcium
0%
Iron
0%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 100g/1cup Raw Cacao Powder
  2. 100g Cacao Butter
  3. 2 tbsp honey
Instructions
  1. Place the chopped cacao butter and powder in a bowl over a pan of hot water.
  2. Stir and allow it to melt gently and slowly.
  3. Add the honey in and stir well.
  4. Add in any additional flavours and stir.
  5. Pour into a baking tray, lined pot or small moulds and leave in the fridge to set for a couple of hours.
Try adding
  1. a twist of sea salt
  2. dried cranberries
  3. ginger
  4. raspberries
beta
calories
141
fat
14g
protein
0g
carbs
6g
more
Dietitian UK https://www.dietitianuk.co.uk/

 

Blackberry Scones (no added sugar, wheat free, gluten free)

It’s Blackberry season. Earlier than last year but then all fruit seems to have been. I love a bit of free food (who doesn’t) so myself and the kids have been off foraging. This typically leads to some very purple fingers, a few prickles and lots of eating  but a few blackberries have made it home. I have many memories of picking blackberries as a child, my parents had a hotel and we used to go foraging for berries to add to the desserts. Now it’s my turn to forage and use the proceeds.

After having blackberries on our porridge and with yoghurt I decided it was time to get baking. Miss K wanted to make blackberry biscuits. In her words you “mix porridge (oats) with butter, no wheat flour, blackberries, apples and biscuit”.  As much as I loved her inventiveness I decided to go with blackberry scones. We made ours without sugar which has worked perfectly as a snack for the kids and the adults can add a little jam if wanted.

The colour of these really made me smile. I love purple so purple scones are perfect. We all need food that makes us smile in life.

Dietitian UK:  Blackberry Scones

Blackberry Scones
Yields 10
No added sugar blackberry scones that are wheat free and gluten free.
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Prep Time
15 min
Cook Time
10 min
Prep Time
15 min
Cook Time
10 min
120 calories
18 g
0 g
4 g
2 g
1 g
45 g
3 g
2 g
0 g
3 g
Nutrition Facts
Serving Size
45g
Yields
10
Amount Per Serving
Calories 120
Calories from Fat 38
% Daily Value *
Total Fat 4g
7%
Saturated Fat 1g
4%
Trans Fat 0g
Polyunsaturated Fat 1g
Monounsaturated Fat 2g
Cholesterol 0mg
0%
Sodium 3mg
0%
Total Carbohydrates 18g
6%
Dietary Fiber 1g
5%
Sugars 2g
Protein 2g
Vitamin A
4%
Vitamin C
4%
Calcium
3%
Iron
2%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 200g gluten free plain flour (I used Doves Farm Plain Flour)
  2. 1 tsp baking powder
  3. 50g butter/margarine
  4. 100g sultanas
  5. 100g blackberries
  6. 100ml natural yoghurt
Instructions
  1. Preheat the oven to Gas Mark 7.
  2. Mix the flour and baking powder together.
  3. Weigh out the butter and rub it in, I use my fingers for this.
  4. Mix in the sultanas and blackberries.
  5. Add the yoghurt a bit at a time until it comes together into a dough.
  6. Flour a surface and gently roll it out to 1 1/2 inch thick. (You may need to add more flour and knead a little).
  7. Cut out and place scones on a greased baking tray.
  8. Bake for 10 minutes.
Notes
  1. This recipe will work well with blueberries too.
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calories
120
fat
4g
protein
2g
carbs
18g
more
Dietitian UK https://www.dietitianuk.co.uk/