Cream cheese pancakes (keto + gluten free)

Makes 3 servings @ 4.7g carbs each; if cooking for the family simply scale up the recipe to suit. These are very popular with children and adults alike!

Ingredients

Directions

  1. Whizz the eggs, cream cheese, sugar free syrup, coconut flour, almond flour, and baking powder together until smooth.
  2. In a non-stick frying pan / skillet, melt a small amount of butter over a medium heat. Pour in some of the mixture and watch until it starts to bubble. Flip and cook on the other side (approx. 30 seconds).
  3. Transfer to a plate and repeat!

Tip: If you have the time, you can whizz the pancake ingredients (apart from the baking powder) and let the mixture sit in the fridge for 30-60 mins to thicken; then mix in the baking powder just before cooking.

NUTRITIONAL INFORMATION

Based on 3 servings per recipe; nutritional breakdown is approx:

Serving Size: 1 Serving

Average Quantity
per Serving
Energy1018.9 kJ (243 kcal)
Protein8.7 g
Fat, total20.4 g
– saturated10.3 g
Carbohydrate4.7 g
– sugars2.2 g
– lactose0 g
– galactose0 g
– starches1.1 g
Dietary Fibre2.3 g
Sodium360.3 mg
Calcium124.7 mg

Tip: The stated butter is included in the nutritional information; you can of course use more but I find small / medium pancakes cook and flip more easily (whereas excess butter will brown in the pan).

Tip: Although nutritional information is for 3 servings, the recipe makes either 3 medium pancakes or 6 small ones.

Yummy Chocolate beetroot muffins!

Miss 6 gave these a thumbs up! This is a versatile recipe that can be used to make moist scrumptious cupcakes, muffins, or mini-cakes.

Ingredients

  • 150g grated fresh beetroot
  • 2 eggs (whisked)
  • 1/2 cup rice bran oil
  • 1/4 cup water, rice milk, or cow milk.
  • 1 1/2 cup high grade flour
  • 3/4c sugar
  • 1/3 cup Dutch cocoa powder
  • 2 tsp baking powder
  • Optional: 2 tsp hemp seed protein powder

Allergies: dairy free*, soy free, nut free.

Directions

  1. Put oven on to pre-heat to 180’C / 375’F. Grease your muffin tray or springform mini-tins.
  2. Sift the flour, baking powder, cocoa powder, and sugar into a bowl. Add hemp seed protein powder (if using). Whisk.
  3. Add the grated beetroot, eggs, and rice bran oil. Mix to combine. It will still look a little dry. Add the water / milk and it should look just right once mixed in.
  4. Divide the mix amongst your muffin cases etc.
  5. Bake for 20-25 minutes (or until a toothpick / sharp knife comes out cleanly from the centre).

Allow to cool and then consider icing CHOCOLATE BUTTERCREAM ICING (ALLERGY FRIENDLY).

Looking for more chocolatey ideas?

HEALTHY HEART CHOCOLATE FUDGE BROWNIES

WILD BERRY CHOCOLATE CAKE (GLUTEN FREE)

MOIST & DELICIOUS CHOCOLATE CUPCAKES (GLUTEN FREE!)

CHOCOLATE IRISH POTATO CAKE (VEGAN & ALLERGY FRIENDLY)

CRAZY ONE-DISH CHOCOLATE CAKE!

CHOCOLATE PEANUT BUTTER COOKIES

CHOCOLATE AVOCADO MOUSSE

Light and fluffy Scones

These are the kind of light, fluffy, round scones that one imagines having with berry jam, clotted cream, and china cups of tea. They are made with flour and baked in the oven and rather different from the large, quartered, barley flour or oatmeal griddle scones from which they are descended.

My childhood has many pleasant memories of making scones in sunlit kitchens and they are wonderfully versatile as they can be served with everything from sweet honey to umami Marmite and cheese.

If you make kefir at home keep in mind that you can use it in baking! Although the probiotics will die in the heat, they will leave behind an enriched milk with little lactose and will add a lightness to your baking.

Ingredients

  • 75g butter
  • 3 cups plain flour
  • 6 tsp baking powder
  • 1/4 tsp salt
  • 3 Tbsp wheat germ
  • 1 Tbsp sugar
  • 1 to 1/2 cups milk (or 3/4 cup milk kefir + 3/4 cup milk)

Directions

  1. Start oven pre-heating to 220’C / 428’F. Grease a baking tray or line with baking paper.
  2. Measure and cut butter into a mixing bowl.
  3. Sift in flour, baking powder, and salt. Add wheat germ and sugar.
  4. Rub the butter into the flour until it resembles golden breadcrumbs.
  5. Add 3/4 cup of milk (or kefir). Mix to combine.
  6. Slowly add up to 3/4 cup of additional milk; stop to knead as you add the extra liquid. You want to draw all the dry ingredients into the mix without it getting too wet and sticky.
  7. Pull off the dough into approximately 12 pieces. Roll into rough balls in your hand and then flatten slightly. Place on prepared baking tray.
  8. Bake at 220’C / 428’F for 10 minutes. The scones should rise a great deal. Check if they are cooking evenly (and adjust their placement in the oven if not). Reduce the heat to approximately 180’C / 350’F and bake for another 5-6 minutes until golden.

Caramel Crunch Cookies

Caramel Crunch Cookies

These delicious crunchy cookies are also a great opportunity to discuss science in the kitchen! STEM discussion points follow after the recipe 🙂

Ingredients

  • 125 butter
  • 1/2 brown sugar
  • 1 Tbsp maple syrup or golden syrup
  • 1 Tbsp milk
  • 1 1/2 cups plain flour
  • 1 tsp baking soda

Allergies: soy free, egg free, nut free.

Directions

  1. Start the oven preheating to 180’C / 350’F.
  2. Have a grown up mix the butter, sugar, maple syrup, and milk in a pot. Heat until the butter is melted and the mixture is almost boiling – you’ll be able to see the surface tension change as it begins to think about bubbling. Make sure that you stir constantly so that it doesn’t stick or burn.
  3. Remove from heat and allow the caramel to cool to lukewarm.
  4. Sift the flour and baking soda into the pot and mix into the caramel.
  5. Stir well and it will turn into a caramel coloured cookie dough.
  6. Roll the cookie dough into balls and flatten on a baking tray (either greased or lined with baking paper).
  7. Bake for 10-15 mins or until golden brown.

Science in the Kitchen (STEM)

  1. Gravity & Weight: When you’re using kitchen scales to measure out the butter, take a few moments to talk about why things have weight and why we weigh them. That butter would weigh about 20g on the Moon and about 315g on Jupiter.
  2. Solids, Liquids, Gas: It’s a good idea to have a grown up do the stirring with the caramel mixture as it gets very hot; keep young helpers interested by helping them to safely view the way the ingredients change. Ask them if the butter and sugar going into the pot are liquids or solids (the latter); then show them what happens when heat is applied (becomes liquid); as the mixture cools and is combined with the flour it’s state changes again (solid).
  3. Gassy Bubbles: Ask young helpers what’s different about the ingredients in this recipe. The answer is that it uses baking soda rather than baking soda. The baking soda causes small carbon dioxide gas bubbles in the cookie mix causing it to rise when it goes into the hot oven. Tip: Get the cookies in the oven quickly as the longer the mix is left at room temperature, the less the cookies will rise.
  4. Sweet Surprise: A great way to see baking soda in action is to make a candy version of these cookies. Have a go at making Hokey Pokey!

Chocolate Peanut Butter Cookies

Chocolate Peanut Butter breakfast cookies


These are more of a crisp or crunchy cookie that can be eaten on the run or dipped in yoghurt as a breakfast cookie; or topped with a thin layer of Nutella for the lunchbox. They are comparatively low in sugar with good amounts of fat, fibre, and protein. For a soft and chewy version, try these vegan Peanut Butter Cookies.


I note that the peanut butter used contains only two ingredients: peanuts + salt. It’s also easy to make peanut butter at home as an alternative to commercial brands containing sugar, molasses, and hydrogenated oils.

Ingredients

  • 2c flour
  • 1/4 cup almond meal
  • 1/4 cup fine oats (i.e. Milk Oaties or Instant Porridge)
  • 1/2 cup crumbled Weetbix
  • 3 Tbsp Dutch Cocoa
  • 1/2 tsp salt
  • 1 tsp Baking Powder
  • 1 tsp Baking Soda
  • 1 Tbsp apple cider vinegar
  • 2 eggs
  • 1 tsp vanilla essence
  • 1/2 cup coconut oil
  • 3/4 cup brown sugar
  • 3/4 cup smooth peanut butter
  • 1/4 cup milk (or rice milk)

Allergies: soy free, dairy free*.

Directions

  1. Preheat oven to 180’C / 360’F.
  2. In a large mixing bowl, combine all ingredients. I prefer to add all the dry ingredients, and then in mix in the wet ingredients.
  3. Knead everything together. It will gradually turn to a soft cookie dough. 
  4. Roll the dough into small balls and lightly flatten (with a fork or fingers).
  5. Place cookies on a baking sheet / lightly oiled baking tray.
  6. Bake for 15-18 minutes or until cookies begin to brown.

Peanut Butter Cookies (Vegan)

Peanut Butter Cookies (Vegan)

Peanut Butter Cookies (Vegan). Free from dairy, egg, and soy.

These are a soft chewy peanut butter cookie with a hint of chocolate that went down very well with an audience of young taste testers. They are comparatively low in sugar with good amounts of fat, fibre, and protein. For a crunchier cookie try these Chocolate Peanut Butter breakfast cookies.

I note that the peanut butter used contains only two ingredients: peanuts + salt. It’s also easy to make peanut butter at home as an alternative to commercial brands containing sugar, molasses, and hydrogenated oils.

Ingredients

  • 2c flour
  • 1/4 cup almond meal
  • 1/4 cup fine oats (i.e. Milk Oaties or Instant Porridge)
  • 2 Tbsp Dutch Cocoa
  • 1/2 tsp salt
  • 1 tsp Baking Powder
  • 1 tsp Baking Soda
  • 1 Tbsp apple cider vinegar
  • 2 Tbsp Orgran egg replacer + 4 Tbsp water
    • OR: 2 flax eggs
    • OR: 2 eggs
  • 1 tsp vanilla essence
  • 1/2 cup coconut oil
  • 3/4 cup brown sugar
  • 3/4 cup smooth peanut butter
  • approx. 100g apple puree
    • TIP: baby food pouches or tins are an easy way of adding fruit puree to baking recipes.

Allergies: soy free, dairy free, egg free.

Directions

  1. Preheat oven to 180’C / 360’F.
  2. In a large mixing bowl, combine all ingredients. I prefer to add all the dry ingredients, and then in mix in the wet ingredients.
  3. Knead everything together. It will gradually turn to a soft cookie dough. 
  4. Roll the dough into small balls and lightly flatten (with a fork or fingers).
  5. Place cookies on a baking sheet / lightly oiled baking tray.
  6. Bake for 12-15 minutes or until cookies begin to brown.

Apple Nut Muffins

Apple Nut Muffins

Apple Nut Muffins

These sweet treats are high in natural goodness and fruit fibres, do not contain refined sugar, and contain valuable trace minerals from the almond, brazil, and cashew nut butter.

There are a few different ways that you can make this recipe and I have endeavoured to include options without over-cluttering. Keep in mind when subbing ingredients whether it will impact the recipe overall; i.e. coconut oil or butter will solidify in cold temperatures and hold a gluten free version together better than rice bran oil; using almond meal rather than flour will give a substantially different texture. Similarly, you can create a different texture by mashing the banana by hand + grating the apple; (for our family a smooth texture is imperative for sensory reasons).

For three energetic young taste testers, I made these containing gluten but free from soy, dairy, and egg. Feel free to adapt the recipe so that it works for you and your family.

Ingredients

  • 1 cup flour + 30g fine instant oats
  • 1 tsp baking powder
  • 1 tsp baking soda
  • 1/4 tsp salt
  • 1 1/2 ripe bananas (= 150g frozen sliced banana)
  • 2 apples peeled and quartered (= 350g intact apples)
  • 1/4 cup Almond Brazil Cashew nut butter (or almond butter).
  • 2 tsp Orgran egg replacer + 4 Tbsp water
    • OR: 2 flax eggs
    • OR: 2 eggs
  • 2 Tbsp coconut oil (melted)
    • OR: 2 Tbsp rice bran oil
    • OR: 2 Tbsp butter (soft)
  • 1/4 cup maple syrup
  • 1 Tbsp apple cider vinegar
  • Optional: 1 tsp cinnamon

Allergies: This recipe can be made gluten free, soy free, dairy free, egg free, peanut free. Contains tree nuts.

Directions

  1. Preheat the oven to 180’C / 350’F. Grease a muffin tray or cupcake liners.
  2. In a food processor, blend the banana and apple until smooth. (If you prefer a rougher texture, grate the apple instead and mix in at the end).
  3. Add the egg replacer (or eggs), coconut oil, ABC nut butter, and maple syrup. Pulse to combine.
  4. Add the flour, oats, baking powder, baking soda, salt, cinnamon (if using), and apple cider vinegar. Gently pulse to combine.
  5. Spoon your batter into the muffin trays and place in preheated oven.
  6. Cook for about 35 minutes. Check after 25 minutes (you may want to add tinfoil as a cover for the remainder).
  7. Take out of the oven and allow to cool for 10 minutes.

Easy Breakfast Muffins

Breakfast Brunch Muffin

Breakfast Brunch Muffin

I made mine in the Kmart Pie Maker but you could also make these in greased metal muffin tins and bake in the oven. Also, although these ones are ham and cheese based you can easily adapt them to use up last night’s leftovers – chicken & roast pumpkin, lamb & feta, etc.

Breakfast Brunch Muffin

Ingredients

  • BASE RECIPE:
  • 2 cups flour
  • 3 tsp baking powder
  • 1 Tbsp sugar
  • pinch salt
  • 1 Tbsp chia seeds (or ground linseed, or LSA)
  • 1/4c wheat germ (for protein and fibre)
  • 3 eggs (whisked)
  • 1 Tbsp apple cider vinegar or a squeeze of lemon (the acid helps activate the baking powder for the fast cook in the pie maker),
  • YUMMY EXTRAS:
  • 1 Tbsp chopped parsley from the garden
  • 1 finely chopped ripe tomato
  • 50g finely chopped ham
  • Large handful of grated cheese (about 1/2 cup)
  • Last of the frozen corn (about 1/4 cup)
  • 1/4 to 1/2 cup milk

Allergies: soy free, nut free.

TIP: Since cooked tomato is rather moist, I would use garden tomatoes for immediate eating and finely diced sundried tomatoes for school lunches.

Directions

  • In a mixing bowl: combine flour, baking powder, sugar, salt, chia seeds, wheat germ.
  • Make a well in the dry ingredients and add: eggs, parsley, tomato, ham, cheese, corn. Mix.
  • Slowly add a small amount of milk to make a smooth, thick batter. Add the apple cider vinegar or lemon juice last and give a final mix.
  • Bake in Kmart Pie Maker for 8 minutes. Makes 3 batches (12 muffins). Alternatively, bake in oven at 375’F / 180’C for about 20-25 mins (or until skewer comes out clean).

Gluten Free American-style jam donuts

I finally made the leap and purchased an NZD$29 Kmart Pie Maker. They are quite the internet phenomenon in part because they can be used for so many things other than pies. We decided to celebrate the purchase with family by making coealiac friendly american style donuts! They are delicious!

Allergy friendly jam donuts

Ingredients

  • 1 1/2 cup Healtheries Gluten Free Bread Mix
  • 1/2 cup rice flour
  • 3 tsp Baking Powder
  • 3/4 cup sugar
  • (Pinch salt)
  • 1 tsp ground cinnamon
  • 1 cup rice milk
  • 1 tsp vanilla essence
  • 2 eggs (beaten)
  • 30g Nuttelex or 1/4 to 1/2 cup rice bran oil
  • Squeeze of lemon (or 1 Tbsp apple cider vinegar).
  • Filling: jam, or maple syrup, or honey.

Allergies: gluten free, dairy free, soy free, nut free

Note: Although I made 12 in the pie maker (3 rounds) you could bake them in the oven in muffin trays instead. You’d probably want 375’F / 180’C for 20-25 mins.

Directions

  1. Mix the dry ingredients.
  2. Make a well in the middle. Add milk, vanilla, eggs, rice bran oil, lemon juice. Mix well.
  3. Allow mix to stand for a few minutes (the gluten free flours will thicken)
  4. 3/4 fill each space in the pie maker. Put a teaspoon of jam in the middle. Put a little more mix over the top.
  5. Cook for 8 minutes. Remove and place on cooling rack. Put the next batch on to cook. (Makes 12 donuts) .

Healthy hearts chocolate fudge brownies (Gluten Free)

Healthy Hearts Chocolate Fudge Brownie

Healthy Hearts Chocolate Fudge Brownie Free from dairy, gluten, and soy.

I wanted to make something that tasted decadently chocolatey but without a lot of added sugar and minimizing ingredients that are common allergies. It can easily be adjusted to make it suitable for any food restrictions in the family, daycare, or school. Lentils contain a wide range of nutrients and are made up of over 25% protein!

Healthy heart Chocolate Fudge Brownies

Ingredients

  • 2 x 400g tin lentils (approx. 2 cups of drained lentils)
  • 1 cup chopped dates
  • 1/2 cup brown sugar
  • 1 Tbsp maple syrup
  • 1 egg
  • 1/2 cup rice bran oil
  • 1/2 cup almond meal + 1/2 cup fine rice flour
    • (or substitute 1 cup plain flour)
  • 1 cup dutch cocoa
  • 1/2 tsp salt
  • 1 tsp Baking Powder
  • 2 Tbsp chia seeds
  • Optional: 90g pureed green vegetables (spinach, peas, courgette)

Allergies: gluten free, dairy free, soy free, peanut free.

What type of lentils to use?

There are many types of lentils and many online recipes suggest using red lentils. This is probably because they are split, skinless, and can have a sweet nutty flavour. To be honest, I went with what what was affordable and convenient – tins of brown lentils!

How can I replace egg?

I used egg as I wanted the protein but for an egg free alternative, you could pre-soak the chia seeds in 6 Tbsp boiling water for 15-20 minutes or use something like Orgran’s Egg Replacer.

Directions

  1. Put oven on to pre-heat to 180’C / 375’F. Grease your brownie tray (I use rice bran oil).
  2. Rinse lentils thoroughly. The lentils will need to be cooked and their cooking time is going to depend on what form you’re using (i.e. dried lentils will need to be simmered for 15-20 minutes).
  3. Put the kettle on to boil while you chop up the dates (the measurement of 1 cup is after they’ve been cut up).
  4. The dates need to be soaked in boiling water until soft. Personally, I took a big pyrex dish, put in my (rinsed) soft brown tinned lentils + my roughly chopped dates + a small amount of water. I then put it in the microwave on High for 2 minutes, stirred, and then put back in the microwave for another 2 minutes.
  5. Pour the hot date / lentil mix into a food processor and blend till smooth.
    • A metal blade is ideal for smoothness but then you’ll need to change to a plastic blade (or wooden spoon) for combining the rest; if you’re not worried about a perfect puree then you can just use a plastic blade throughout.
  6. Mix in sugar and maple syrup. Taste test for sweetness.
    • Note: instead of sugar, you could just use 1/3 cup maple syrup. The dates will also add natural sweetness.
  7. Mix in egg and oil.
  8. Mix in almond meal, rice flour, dutch cocoa, salt, baking powder, chia seeds, and any optional ingredients. (I went for green veggies, someone else might go for chopped walnuts).
  9. Bake for 30-35 mins.

The gluten free version comes out as a soft, fudgey, chocolate slice; with normal flour it will probably be higher and a bit firmer. Blind taste testing by neighbour was successful both for approval rating and not guessing the lentils.

Recommended topping: a spoonful of Nature’s Charm Coconut Chocolate Fudge Sauce. It tastes amazing while also being vegan, dairy free, and soy free.