5 Guilt-Free Desserts You Can Innocently Enjoy

9

September, 2018

5 Guilt Free Desserts that you can Innocently Enjoy

There is a time and place to feel guilty about reaching for desserts, but it is not now nor here – especially not if you’re mixing things up with healthy organic ingredients from our B.Organic shelves. Natural sugars are easily broken down by our digestive systems so you don’t have to think twice, just take your sweet tooth’s advice (according to us, your sweet tooth is also a wisdom tooth). Here are five dessert recipes you may want to try at home:

  1. Natural Red Velvet Cupcakes (Dye-free, Grain-free)

Recipe from Deliciouslyorganic.net

We absolutely love red velvet cupcakes, and the best thing about making them at home is the freedom to control the amount of sugar in each bite. Perfect for a cosy afternoon with a cup of tea.

Prep Time: 20 min  Cook Time: 20 min

Ingredients:

For the cupcakes:
1 cup roasted beets, chopped
2 tablespoons vanilla extract
1/2 cup buttermilk
2 cups finely-ground almond flour
1/4 cup coconut flour
1/2 cup cocoa powder (non-alkalized)
3/4 cup maple sugar or organic cane sugar
2 teaspoons baking powder
3 large eggs, room temperature
6 tablespoons unsalted butter, melted and cooled

For the frosting:
3/4 pound mascarpone or cream cheese
2 teaspoons vanilla extract
1/4 cup raw honey
1 cup heavy cream, whipped until soft peaks form
Dried raspberries, crushed (optional)

 

Instructions:

1. Preheat the oven to 180 degrees C and adjust the rack to the middle position.

2. Place the roasted beets, vanilla and buttermilk in a food processor or blender and blend until smooth. Pour the beet mixture into a large mixing bowl. Add the almond flour, coconut flour, cocoa powder, maple sugar or cane sugar, baking powder, eggs and butter. Whisk until smooth, about 30 seconds.

3. Divide evenly into a lined muffin tin. Bake for 20 minutes or until baked through. Cool completely.

4. Whisk mascarpone or cream cheese, vanilla and honey in the bowl of a standing mixer until smooth. Using a spatula, fold in whipped cream. Frost cooled cupcakes with frosting and sprinkle with dried raspberries, if using. Best served the day they are made.

  1. Vegan No-Bake Cookies (Recipe from Eatingwell.com)

These cookies are egg-free, using a mixture of almond butter and coconut oil as a binder. Feel free to experiment with different natural nut butters according to your preference.

Makes: 22 cookies  Prep Time: 25 mins Ready In: 2 hours 25 mins

Ingredients:

¾ cup almond butter or natural peanut butter

⅓ cup packed brown sugar (light or dark)

¼ cup coconut oil¼ cup unsweetened almond milk

1¾ cups rolled oats (preferably gluten-free oats)

1 teaspoon ground cinnamon

1 teaspoon vanilla extract

⅛ teaspoon salt

Instructions:
1. Heat almond butter (or peanut butter), brown sugar, coconut oil and almond milk in a medium saucepan over medium heat, stirring, until the oil and sugar have melted. Stir in oats, cinnamon, vanilla and salt. Let cool slightly.

 

2. Drop the dough by tablespoonfuls onto a parchment-lined baking sheet. Press into 2-inch circles. Refrigerate until firm, about 2 hours.

To make ahead: Refrigerate in an airtight container for up to 5 days.

  1. Dairy-Free Chocolate & Nut Cookies (Recipe from JamieOliver.com)

Jamie Oliver calls this “An amazing cross between crunchy cookies and gooey brownies” – you don’t need to say much else to get busy baking.

Total Time: 20 mins plus cooling  Makes: 20 servings

Ingredients:

150 g pecan nuts
150 g hazelnuts
400 g icing sugar
100 g cocoa powder
½ a teaspoon fine sea salt
1 tablespoon vanilla paste
4 large free-range eggs

Instructions:

1. Preheat the oven to 160ºC/325ºF/gas 3. Line two large baking trays with greaseproof paper.

2. Toast the nuts in a large frying pan over a medium heat for a few minutes, or until golden. Leave to cool, then roughly chop.

3. Sieve the icing sugar, cocoa powder and salt into a large bowl, then add the chopped nuts and vanilla paste.

4. In another bowl, separate the egg whites (save the yolks for another day), then whisk for 3 to 5 minutes, or until soft peaks form. Fold the egg whites into the dry mixture until combined.

5. Scoop ½ a tablespoon of the mixture onto one of the prepared trays, then repeat with the remaining mixture, making sure you leave a rough 4cm gap between each spoonful (you may need to do this in batches if your trays aren’t big enough).

6. Place in the hot oven for 10 to 15 minutes, or until crisp on the outside, but still slightly gooey in the middle.

7. Leave to cool for 5 minutes before transferring to a wire rack to cool completely.

 

  1. Pear & Blueberry Crumble (Recipe from Goodness.com.au)

Warm desserts are great to follow a scrumptious dinner and work just as well as a dessert snack on its own. We can’t wait to savour the natural sweetness of the fruits used in this charming dish.

Prep Time: 15 mins  Cook Time: 20 mins
Ingredients:

Fruit Filling

4 ripe medium pears, peeled and diced
1 cup frozen organic blueberries
1 tbsp Organic Brown Rice Syrup
2 tsp fresh lemon juice
1/2 tsp Organic Cinnamon Powder
Pinch of Organic Nutmeg Powder

Crumble Topping

1/2 cup Organic Shredded Coconut
1/2 cup Organic 5 Grain Goodness
1/3 cup Pecans, roughly chopped
1/3 cup Organic Raw Almonds, roughly chopped
1/4 cup Organic Natural Almond Meal
1/4 cup Organic Coconut Oil, melted
1 tbsp Organic Brown Rice Syrup
1 tsp vanilla extract

Instructions:

1. Preheat a fan-forced oven to 170°C and place 4 standard dessert ramekins on a baking tray.
2. Place the cubed pear, brown rice syrup. lemon juice, cinnamon and nutmeg in a small saucepan over medium heat and stir well to combine.
3. Cook for around 5 minutes, stirring often just until pear has softened. Take off the heat and stir in the frozen blueberries.
4. Distribute the pear and blueberry mixture evenly into the 4 ramekins (approximately 3/4 cup each).
5. To make the crumble, add all of the crumble topping ingredients to a food processor. Process until just combined, so that the nuts have broken down a little further but are not finely ground (this is to keep a delicious chunky texture!)
6. Evenly sprinkle the crumble mixture over the top of each pear-filled ramekin.
7. Bake for 15-20 minutes in the oven, or until topping is beautifully golden.
8. Serve warm with a generous dollop of dairy-free coconut milk yoghurt.

  1. Chocolate Turmeric Caramel Cups (Recipe from Foodbabe.com)

Vani Hari a.k.a. Foodbabe is an authoritative voice on eating healthy, after having overcome personal health struggles during adolescence. She finds creative ways to incorporate healthy ingredients in her recipes, in this case the star of the show is turmeric. Enjoy the sweet satisfaction of this wholesome treat.

Prep Time: 15 mins  Cook Time: 20 mins

Ingredients:

⅓ cup cashews, soaked at least 4 hours
4 dates, pitted
1 tablespoon almond butter
3 tablespoons coconut milk
½ teaspoon vanilla extract
¼ teaspoon orange zest
½ teaspoon ground turmeric
3 tablespoons coconut flakes
6 ounces dark chocolate, melted

 

Instructions:

1. Place all of the ingredients except the chocolate in a food processor and pulse until well combined. Set aside.

2. Place 8 cupcake liners in a mini cupcake pan. Fill each liner with 1 heaping teaspoon of melted chocolate. Place pan in the freezer for 5 minutes to harden.

3. Once hardened, place 1 teaspoon of turmeric caramel in the center of each liner. Top with 1 heaping teaspoon of melted chocolate. Place back in the freezer for at least 15 minutes to harden.

Which one of the above is your favourite? Gather all your organic ingredients from the B.Organic section, where you’ll find a range of ingredients with similar uses that can be substituted for a different flavour, eg. use Gula Mets Coconut Nectar in place of organic cane sugar. Have fun shopping! Visit www.big.com.my/latest for featured organic products.

Experience a complete grocery adventure through our impressive array of specialised ingredients and gourmet products at Ben’s Independent Grocer today!

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6 Superfoods you should know about

8

March , 2018

6 Superfoods You Should Know About

A term that is now almost as commonly used as the word ‘selfie’, superfoods have gained mass popularity over the past few years due to their high nutrient content. Most health advocates swear by their daily dose of spirulina, acai, or goji berries that make them feel healthier and more energetic, with some even managing to cure long-standing ailments.

The healthy goodness of superfoods affect everyone individualistically, therefore the trick is to find the ones that suit your body well as part of a balanced lifestyle. So fear not if you don’t immediately feel as  ‘super’ as your favourite fitness influencer – consuming superfoods is highly likely to do wonders for your health over time. Will superfoods save the world? It certainly looks that way, but for now let’s get to know a few of them better.

https://www.fona.com/protein-health-wellness-alternative-sources-and-innovation/

Pea Protein

Pea protein is a wonderful source of plant-based protein, and a strong contender against whey or casein as an effective protein for muscle-building. It’s also among the most hypoallergenic (unlikely to cause allergic reactions) of all protein powders as it’s gluten-free and dairy-free. Gym-goers have found it to be much easier to digest without experiencing a bloated feeling, a common side effect of many other protein powders. Apart from muscles, this superfood is great for kidney and heart health too!

https://www.superfoods-for-superhealth.com/camu-camu.html


Camu Camu Powder

The camu camu superberry is the fruit of the camu camu shrub, which grows abundantly in the flooded areas of the Amazon jungle that covers Peru, Brazil, Colombia and Venezuela. Rich in phytochemicals and essential minerals, camu camu contains the highest source of Vitamin C amongst all food products in the world! A teaspoon of the powder gives you 240% of the average daily intake of Vitamin C (that’s equivalent to more than 4 oranges!) Vitamin say what! This could alleviate common symptoms of the flu and improve eyesight, while giving your immune system a boost. A word of caution, over-consumption may lead to complications due to its highly dense nutrient content, therefore it is advisable to consult a professional on the safest way of incorporating it into your diet.

https://www.superfoods-for-superhealth.com/camu-camu.html

Cacao Nibs

Ahoy chocolate lovers, meet chocolate in its purest form! Cacao comes from the seed of the cacao fruit and is known for having a myriad of healthy minerals, vitamins and flavonoids. It is a particularly rich source of magnesium, a vital mineral for over 300 biochemical reactions in our bodies. Cosying up on a cold day with a mug of steaming hot chocolate seems much more inviting now doesn’t it? You could also sprinkle it over smoothies or add them to yogurt and granola.

https://beardoholic.com/coconut-oil/

Coconut Oil

The rockstar of superfoods, coconut oil has almost too many health benefits to list down. Some healthy highlights include an abundance of naturally saturated fats which not only increase healthy cholesterol (HDL) but also help convert “bad” cholesterol (LDL) into good cholesterol, like any true superhero would do. Beneficial for cancer prevention, reducing inflammation, boosting immune system and brain function and lifting your energy levels (amongst many others), you’d be nuts to exclude this from your daily diet.

http://servingjoy.com/health-benefits-of-goji-berries/

 

Goji Berries

Affectionately known as ‘Happy Berries’ for all the joy and well-being they provide, goji berries have been used in ancient Chinese medicine to support general health and longevity. It tastes like a mix between a dried cherry, a raisin, and a cranberry. This superfruit contains a high level of anti-inflammatory compounds and is a great advocate of skin and eye health. See, mummy dearest was right when she said eating goji berries will help with your eyesight! Snack on them just on their own or add them to salads, oatmeal, granola, and even your favourite baked treats.

Chia Seed

 Originating in Mexico, chia seeds are highly regarded for their medicinal and nutritional value. The word ‘chia’ means strength in the Mayan language, and it is no wonder that Aztec soldiers loaded up on this superfood before going into battle, as do some modern athletes before competitions. A great source of protein, omega 3s, vitamins and a whole host of minerals, add a spoonful to your smoothies, breakfast bowls, or yogurt to reap the benefits of this versatile superfood.

With all the health-boosting superpowers these foods have to offer, the future of medicine may no longer involve many pharmaceutical drugs. Keep in mind that we are all built and wired differently, so drop by Ben’s Independent Grocer to find the combination of superfoods that work best for you (maybe call it your Jus-taste League?) and get ready to make a B.I.G. positive impact on your health.

 

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How to shop healthy at B.I.G. with Daily Muscle

1

March , 2018

How to Shop Healthy at B.I.G. by Daily Muscle

The key to a healthier lifestyle lies in the food you eat. Considered to be the ‘Father of Medicine”, the ancient Greek physician Hippocrates said “Let food be thy medicine and medicine be thy food.” So it only makes sense to shop for your own ingredients to prepare meals at home. It’s a simple step you can take to start eating better. However, if you’ve been to the supermarket recently, you’d agree that shopping for fruits and veggies isn’t very appealing.

This is why shopping from a grocer that emphasises the presentation of fresh vegetables, fruit, seafood, and meats can not only encourage you to make healthier choices, but make your shopping experience a pleasant one that you’ll look forward to. Here’s a pro tip: eat a healthy snack before going food shopping. Research has proven that you make healthier food choices while grocery shopping after a light, healthy snack.

A Colourful Diet is Key

When choosing fresh veggies and fruit, aim to ‘taste the rainbow’ and get a variety of colours in your trolley. This will help you to consume a wide array of veggies, fruits, and even different grains and reap a variety of health benefits. In addition to essential vitamins and nutrients, many fruits and vegetables provide phytochemicals — chemical compounds found in plants — that may help reduce the risk of heart disease.

What to look out for at the B.Organic Section

If you’re looking to ease into trying out organic food, this is the place to do it. At our B.Organic section, you can stock up on organic items and superfoods to add to your diet. Superfoods are foods that are good for your overall health when incorporated into a healthy diet.

You’ll also find a variety of nuts, legumes, and seeds which are great sources of protein and healthy fats (when eaten in moderation). Unsalted almonds, peanuts, pistachios and walnuts are a great snacking option when you’re feeling peckish. The American Heart Association (AHA) recommends getting four servings of nuts and seeds a week.

Be Prepared

Isn’t it interesting how we plan our finances, our holidays, and our tasks at work, but fail to plan for what we put into our body? Time to change that! Get into the habit of prepping a list before you go shopping so you don’t miss out on any essentials and save time. While preparing your shopping list, consider how many meals you’ll be having at home and how many people you are shopping for. Planning ahead for your week and meals helps you avoid overeating or resorting to last-minute unhealthy takeaways.

Little Habits That Make A Big Difference

It’s not just about what we eat, how we eat is equally as important. Always remember to eat slowly and sip water between bites. We tend to overeat when we are distracted or we may even eat in a rush. If you’re serving yourself a meal, take no more than you know you can finish because you can always go back for seconds. Being mindful while eating can make the experience a lot more enjoyable.

Healthy Self, Heal Thy Self

Being healthy isn’t about ‘clean eating’, or being on a ‘diet’. It’s about making better food choices daily for yourself, your household, and your loved ones. Having a grocer you’re familiar with, feel comfortable visiting, and find most convenient, plays a role in your healthy eating journey. Here’s to the beginning of a healthy new you!

Join us at B.I.G. for our Health & Wellness Fair from 1st to 11th March to kick start your healthy shopping habits! Check out our event page here: http://bit.ly/BIGHealThySelf

Noel Chelliah is Malaysia’s 1st Precision Nutrition Certified Coach (Pn1) and helps people make better food and lifestyle choices to improve their health, fitness, eating habits and relationship with food.

Check out his Instagram page DailyMuscle over here

 

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