Book Afternoon Tea Cookbook GAPS Paleo PDF

Strands of My Life
AFTERNOON TEA
Grain-free
Gluten-free
Dairy-free
Sugar-free
Nut-free
Suzanne Perazzini
by Suzanne Perazzini
Afternoon Tea
Grain-free, Gluten-free, Dairy-free, Nut-free, Refined Sugar-free
Written by: Suzanne Perazzini
Produced by: Suzanne Perazzini
www.strandsofmylife.com
suzanne.perazzini@orcon.net.nz
2013
Copyright
Design, Art Direction, Edited and Produced by Suzanne Perazzini
All rights reserved. No part of this publication may be reproduced or transmitted
in any form or by any means, electronic or otherwise, without prior consent
from the copyright owner and publisher of this book. All images are copyright
to Suzanne Perazzini. This cookbook is sold subject to the conditions that it will
not, by way of trade or otherwise, be resold, hired out or otherwise circulated
without the publishers prior consent in a form of binding or cover other than
that in which it is published and without a similar condition including this
condition being imposed on the subsequent purchaser.
ontents
Introduction
Ingredients
Base Recipes
Slices
Tarts
Cakes
Muffins
Cookies
Other Treats
page 4
page 6
page 9
page 18
page 33
page 50
page 61
page 78
page 95
ntroduction
with IDK or I dont know.
My name is Suzanne
Perazzini
and
this
cookbook came about as a
result of my quest for the
answer to digestive issues
which have plagued me
for a long time. I have been
thrown the diagnosis of
IBS so many times, you
would think I believed it.
But I couldnt quite accept
that my problems could
be given such an easy,
generic label. For me, IBS
has become synonymous
The Paleo diet entered my radar and, after some investigation,

I thought I would give it a try. The idea that it cut out a few
food groups like grain and legumes attracted me. That would
be a good place to start. When trying to self-diagnose ones
own food allergies, its a better idea to cut out groups of food
rather than one or two foods at a time. Its quicker.
4
I also eliminated all refined sugars and that had the almost
immediate result of evening out the sugar levels in my body.
Legumes have always been a trigger for digestive problems so
they were almost non-existent in my diet anyway and I found
it relatively easy to eat without grains. For good measure I also
reduced dairy products to butter, which has negligible lactose
because it is a fat.
Many Paleo baking recipes include nuts and nut flours like almond
flour. I soon discovered that this overload of the phytic acid and
omega-6 in nuts was doing me no favours so I have cut them out
too.
While following this regime, I continued to bake for my family
but used products that were suitable for me as well. Hence, the
creation of this book.
My journey has continued, developed and taken a new direction,
but that is material for my next cookbook.
Please do contact me if you have any questions:
suzanne.perazzini@orcon.net.nz .
I hope you enjoy making these recipes.
Best wishes,
ngredients
I have listed here the main ingredients of my recipes which are

different from those you would normally have in your pantry.
Surprisingly there are not that many and I am able to find all of them
at the local supermarket.
Coconut flour:
This is a dense, high fibre, low carbohydrate flour which behaves

differently to other flours. It soaks up liquid like crazy so you use
much less of it, which is good since it is more expensive than the
common garden wheat flour. You cannot substitute one for one with
wheat flour so you need a dedicated recipe. When you measure it,
scoop the flour out of the container with a measuring cup and run
a knife across the top to level it out. Dont pour it in or pack it tight.
A little bit more or less makes quite a difference with this flour.
cup = 1 oz/28gms. The wet ingredients in a recipe might need to be
adjusted a little depending on the size of your eggs. If the mixture
is too wet, add a very small quantity of extra flour, but if its too dry,
add a little more oil to loosen it. Though made from the coconut, it
has only a very mild coconut flavour, which, once combined with
other ingredients, is hardly discernible.
Tapioca flour:
This comes from the tapioca root and is great for thickening and
makes a wonderful, tasty grain-free bread. When heated with a little
liquid, it thickens quickly and forms a lump of pliable gloop. I love
working with it.
ngredients
contd
Honey:
This is my main sugar substitute. Raw is superior to refined, which

removes much of the goodness. I prefer clover honey for baking as
it has a mild flavour which doesnt dominate. One word of warning
if you suffer from fructose intolerance or fructose malabsorption,
dont use honey as it is high in fructose.
Date puree:
I occasionally use date puree instead of honey for variety. Date puree
is very sweet and you dont need much. To make this puree, soak the
contents of a packet of dates in hot water for at least 2 hours, then
drain them and process them in a food processor until a smooth
paste id formed. This will take a while but do persevere. I promise it
will become a paste. This also is best avoided by those with fructose
intolerance or malabsorption.
Baking powder:
To avoid the issues associated with gluten, seek out a gluten-free

one. In many cases, I use baking soda instead, perhaps mixed with
cream of tartar.
Coconut oil:
This oil is a great substitute for butter and can be used for frying
too as it has a high smoking point. Again, in its plain, unadulterated
state, it has hardly any flavour at all. It is quite unique in that above
24C/76F, it is a liquid but below that temperature, it solidifies.
However, it melts very easily with a little heat.
ngredients
contd
Coconut cream:
Keep this in the fridge so the cream, which rises to the top, thickens
and makes it easy for you to scoop off and whip. Not all coconut
cream brands are made equal and some have more additives than
others. Not all of them will whip. You will have to experiment with
the brands in your area to see which works best for you. Once you
have found the right one, use it exactly as you would cream.
Coconut milk:
Shake the can before opening to mix the cream content back into
the clear liquid. This can be used as a substitute for ordinary milk in
recipes.
Chocolate:
Whether you use sugarless chocolate depends on how set you are on
being sugar-free. 85% dark chocolate would be a suitable substitute
but it does have very little real taste. 70% gives more flavour.
ase Recipes
In any cookbook, there are base recipes that you will see repeated
throughout so I have gathered them here at the beginning for
convenience. In the next few pages, you will find:
Caramel
Lemon curd - version 1
Lemon curd - version 2
Sweet pastry
Chocolate banana frosting
Chocolate ganache
Chocolate avocado frosting
Meringue topping
9
aramel
Ingredients
1/2 cup coconut oil

1/2 cup honey
1 cup coconut milk
1/2 tbsp gelatin
Method
1. Dissolve the gelatin in a little very hot water.
2. Place the oil and honey in a saucepan and bring to the boil.
3. Boil until it reaches the soft ball stage. (Drop a little into a glass of cold
water and see if it forms a ball of set caramel).
4. Remove immediately from the heat.
5. Add the cream slowly so it doesnt splatter.
6. Beat until the caramel is smooth.
7. Add the dissolved gelatin and beat again to incorporate it.
8. Cool completely and use in your chosen recipe.
9. Place in the fridge to set.
10
emon Curd No. 1
Ingredients
1 cup water
1/2 cup lemon juice
1/3 cup honey
6 egg yolks
1 tsp gelatin
2 tbsp tapioca flour
Method
1. Beat the egg yolks together.
2. In a double boiler mix the water, juice and honey.
3. When hot, take off the heat and add a little to the eggs, beating to
blend it in.
4. Now add the eggs slowly to the hot mixture, stirring rapidly.
5. Return the pot to the heat and cook, stirring, while it thickens
slightly.
6. Dissolve the gelatin in a little hot water and add to the pot.
7. Mix the tapioca flour in a little cold water and add to the lemon curd.
8. Keep stirring until it thickens then take off the heat and let cool.
9. Use in your chosen recipe and place in the fridge where it will set
completely.
11
emon Curd No. 2
Ingredients
4 eggs
125 ml/4.5 oz coconut oil
6 tbsp honey
juice of 4 lemons
2 tsp gelatine
Method
1. Set up a double boiler with water simmering underneath and
add the oil and honey together with the lemon juice.
2. Heat until hot but not boiling and stir in the eggs, one at a time.
Keep stirring constantly. The mixture will begin to thicken after
about 10 to 20 minutes.
3. Dissolve the gelatin in a little hot water and add to the lemon
mixture.
4. Cool, use in your chosen recipe and place in the fridge to set.
12
weet Pastry
Ingredients
4 tbsp coconut oil

2 tbsp honey
4 large eggs
3/4 cup coconut flour
3 tbsp tapioca
1/8 tsp salt
Method
1. Preheat oven to 350F/180C.
2. In a food processor, blend the oil, honey and eggs.
3. Sift the flours and salt into the processor and blend until it
forms a ball ready to use in your chosen recipe.
Adapted from the Pie Crust Recipe on page 98 of the e-cookbook, Indulge which you can read
about and purchase on the blog, Ditch The Wheat: http://ditchthewheat.com/indulge/
13
hocolate Banana Frosting
Ingredients
1/2 cup coconut cream

4 tbsp date puree
3 tbsp cocoa powder
pinch salt
1 large, ripe banana
1 tsp vanilla essence
Method
1. Place everything into the food processor.
2. Process until smooth and creamy.
14
hocolate Ganache
Ingredients

150g /5oz sugarless chocolate
Method
1. Heat the coconut cream gently in a saucepan.
2. Break up the chocolate into smallish pieces and place in a
heatproof basin.
3. Pour the hot cream over the chocolate and let it stand for a
while.
4. Stir vigorously to a smooth paste.
5. If there are still pieces of unmelted chocolate, place in the
microwave for 20 seconds and stir again.
6. Place in the fridge to firm up before using - about 15 minutes.
15
hocolate Avocado Frosting
Ingredients
2 large avocados
1/8 cup coconut milk
24g/1 oz sugarless chocolate (melted)
2 tbsp cocoa
1.5 tbsp honey
1 tsp vanilla
pinch of salt
Method
1. Place everything into the food processor.
2. Process until smooth and creamy.
16
eringue Topping
Ingredients
1/2 cup honey
1/3 cup water
2 egg whites
pinch of salt
1 tsp vanilla
Method
1. Heat the honey and water, simmering gently, to 235F/113C (use
a cooking thermometer).
2. Whip the egg whites until they form soft peaks.
3. Slowly pour in the hot syrup while continuing to beat until stiff
peaks form. (This takes a while.)
4. Add the vanilla essence and beat a further 2 minutes.
17
Slices
Creamy Lemon Slice
Chocolate Caramel Slice
Chocolate Meringue Slice
Jam Meringue Slice
Chocolate Marshmallow Slice
Chocolate Brownies
Clafouti Slice
18
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19
reamy Lemon Slice

A lemony delight of tartness contrasted with the
sweetness of honey, all layered on a light crumbly
base
Creamy Lemon Slice
Ingredients
For the pastry:
1 sweet pastry recipe
For the lemon curd:
1 lemon curd No. 1 recipe before it has

been put in the fridge
For the topping:
400g coconut cream

3 tbsp honey
1/3 cup lemon juice
2 tbsp gelatine
Preparation Time: 40 mins

Cooking Time: 30 mins
Makes 16 slices
Method
For the pastry:

2. Press the pastry mixture into a lined 17.5 x 27.5cm/7 x 11 baking tin.
3. Bake for 10 minutes.
4. Remove from the oven and cool completely.
For the lemon curd:
1. Pour the cooled lemon curd over the base and place in the fridge to cool
and set.
For the topping:
1. Bring the cream and honey to a boil.

2. Add the lemon juice and stir.
3. Dissolve the gelatine in a little hot water and add. Whisk.
4. Mix the tapioca flour in a little cold water and add.
5. Keep stirring until it thickens then take off the heat and let cool.
6. Pour it over the cold lemon curd.
7. Place in the fridge to set completely.
8. Once set, cut into slices.
20
C
21
hocolate Caramel Slice

A classic slice with a deep chocolate brownie base
beneath a rich caramel layer topped by a thick slab
of chocolate ganache
Chocolate Caramel Slice
Ingredients
For the base:
500g /17.5oz sugarless chocolate

6 eggs (separated)
250g/9oz coconut oil
1 tsp vanilla
24g/1oz Stevia
For the filling:
1 caramel recipe
For the topping:
1-2 chocolate ganache recipes.

Makes 16 slices
Method
2. Chop chocolate into the top of a double boiler and add the coconut
oil.
3. Place over simmering water and melt. Add the vanilla and remove
from the heat then quickly stir the egg yolks into the chocolate.
4. Beat egg whites in a bowl until stiff but not dry.
5. Beat in the stevia a little at a time until stiff peaks form.
6. Stir 2-3 tbsp of meringue into the chocolate then gradually fold the
chocolate into the meringue.
7. Turn into a greased and lined 17.5 x 27.5cm/7 x 11 baking tin and bake
for 20 mins.
8. Remove from oven and cool.
For the Filling:
1. Pour the cooled caramel onto the cooled base.

For the chocolate ganache:
22
1. Spread the chocolate ganache over the set caramel.

3. When set, remove from the tin and cut into slices.
C
23
hocolate Meringue Slice

A banana chocolate mousse topped by a generous
layer of meringue, all on a light pastry base
Chocolate Meringue Slice
Ingredients
For the base:
For the filling:
2 tbsp date puree

3 ripe bananas
2 tsp vanilla
1/4 cup coconut oil
1/3 cup cocoa powder
For the topping:
1 meringue topping recipe

Melted chocolate

Makes 16 slices
Method
For the pastry:

5. Turn the oven down to 300F/150C for the meringue.
For the Filling:
1. Place everything into a food processor and puree until smooth.

2. Pour onto the cooled base.
For the topping:
1. Make the meringue recipe and pile on top of the chocolate.

2. Place in the already heated oven for 15 minutes until toasted on top and
cooked through. Watch it doesnt burn.
3. Remove, cool and refrigerate.
4. Drizzle over some melted chocolate to serve.
24
M
25
eringue Jam Slice

Naturally sweet jam layered between
light fluffy meringue and a pastry base
Meringue Jam Slice
Ingredients
For the base:
For the filling:

Sugarless jam
For the topping:

1 meringue recipe

Makes 16 slices
Method
For the pastry:
1. Preheat oven to 350F or180C.

For the filling:
1. Spread jam over the cooled base.
For the topping:
1. Make the meringue recipe.

2. Pile on top of the jam.
4. Remove and cool.
26
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27
hocolate, Marshmallow Slice
This treat will delight with its mixture of soft

marshmallow, rich chocolate base and creamy
chocolate topping
Chocolate, Marshmallow Slice
Ingredients
For the base:
Use the chocolate brownie recipe (next

recipe)
For the marshmallow:

1 cup water
3 tbsp gelatin
1 cup honey
1 tsp vanilla
1/4 tsp salt
For the topping:
1 chocolate banana frosting recipe

Coconut

Makes 16 slices
Method
For the base:
1. Prepare the brownie recipe.

2. Turn into a greased and lined 17.5 x 27.5cm/7 x 11 loose-bottom baking tin
and bake for 20 mins.
For the marshmallow:
1. In the bowl of a stand mixer, add the gelatin with 1/2 cup of the water and
leave to soften.
2. Pour the other 1/2 cup of water in a saucepan along with the honey, vanilla
and the salt.
3. Bring the mixture to a boil. Using a thermometer, continue to boil the
mixture until it reaches 240F/115C. This should take less than 10 minutes.
Immediately remove the saucepan from the heat.
4. Turn your stand mixer on and slowly pour the honey mixture into the bowl
containing the gelatin. Continue beating the mixture until it becomes thick
(about 10 minutes).
5. Turn off the mixer and pour the marshmallow onto the base of the slice.
Smooth out the top and leave to set.
For the topping:

28
1. Spoon onto the set marshmallow and smooth the top.

2. Sprinkle over some coconut and place in the fridge to set the frosting.
C
29
hocolate Brownies
Rich flourless chocolate brownies for a decadent
afternoon tea treat
Chocolate Brownies
Ingredients
500g /17.5oz sugarless chocolate
6 eggs (separated)
1 tsp vanilla
24g/1oz Stevia
For the topping:
1 chocolate ganache recipe.

Makes 16 brownies
Method
2. Chop chocolate into the top of a double boiler and add the coconut
oil.
3. Place over simmering water and melt. Add the vanilla and remove
from the heat then quickly stir the egg yolks into the chocolate.
5. Beat in the stevia a little at a time until stiff peaks form.
7. Turn into a greased and lined 17.5 x 27.5cm/7 x 11 baking tin and bake
for 45 mins.
8. Remove from the oven and let stand for 30 minutes.
9. Tip out of the baking tin and leave until cold.
For the chocolate ganache:
1. Spread the chocolate ganache over the top.

2. Cut into squares.
3. Dont refrigerate but keep in a cool place and eat within a day or two.
30
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31
herry Clafouti
The classic alcohol-laden cherry clafouti - a dessert
or a slice to satisfy the most discerning guest.
Cherry Clafouti
Ingredients
3 cups fresh pitted cherries
1/4 cup cognac
2/3 cup coconut sugar
1 cup coconut milk
3 large eggs
2 tsp vanilla
Pinch of salt

Cooking Time: 45-50 mins
Method
32
1. Macerate the cherries with the alcohol and 1/3 cup of the sugar for
an hour.
2. Preheat the oven to 180C/350F.
3. Drain the fruit and reserve the liquid.
4. Pour the liquid into a food processor and add the remaining sugar,
milk, vanilla, salt and eggs. Blend until smooth.
5. Add the flours and mix well.
6. Spread the fruit evenly over the bottom of an oiled loaf tin (25cm x
11cm/10 x 4.5).
7. Pour the batter over the fruit.
8. Bake 45-50 minutes until a knife comes out clean when inserted in
the middle.
9. Cool on a wire rack and slice to serve with a little whipped coconut
cream.
Tarts
33
Lemon
Meringue
Tarts
Chocolate
Banana
Tarts
Custard
Fruit
Tarts
Neenish
Tarts
Banana
Mousse
Tarts
Pumpkin
Tarts
Key Lime
Tarts
Chocolate
Caramel
Tarts
L
34
emon Meringue tarts

The delicious classic recipe with all the lemon flavour
and none of the guilt
Lemon Meringue Tarts
Ingredients
For the pastry:
For the lemon curd:
1 lemon curd No. 2 recipe before it has

been placed in the fridge
For the meringue:

1 meringue topping recipe

Makes 12 tarts
Method
For the pastry:

2. Press the pastry mixture into 12 muffin tins and bake for 7 minutes.
3. Remove and cool in the tins.
For the lemon curd:
1. Spoon the lemon curd into the cooled pastry shells.
For the meringue:
1. Make the meringue topping.

2. Pipe onto the top of the tarts.
5. Remove from the muffin tins and keep in the fridge.
35
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36
hocolate Banana tarts

A delicious tart with a thick, smooth, rich chocolate
and banana filling.
Chocolate Banana Tarts
Ingredients
For the pastry:
Use the sweet pastry recipe
For the filling:
2 tbsp date puree

3 ripe bananas
2 tsp vanilla
1/4 cup coconut oil
Makes 4 tarts
Method
For the pastry:
1. Preheat 180C/350F.
2. Press into 11cm/4.25 diameter tart tins.
3. Cook 10 minutes.
4. Cool before adding the filling.
For the filling:
1. Place everything into a food processor and puree until smooth.

2. Pour into the cooled pie tarts and place in the fridge.
3. Before serving, decorate with fruit such as cherries or berries.
4. Serve with coconut cream if you like.
37
C
38
ustard Fruit Tarts

A visual delight of seasonal fruit, creamy custard
and a crisp pie crust for dessert or for a sweet treat
any time.
Custard Fruit Tarts

Ingredients
For the pastry:
For the custard:
400ml/13.5oz full cream coconut milk

4 egg yolks
3 tsp honey
pinch of turmeric
3 tsp gelatine

Makes 4 tarts
Method
For the pie crust:

2. Press the pastry out into 4 x 11cm/4.25 diameter tart dishes to form pastry
shells.
3. Bake 10 minutes then cool completely.
For the custard:
39
1. In a double boiler, heat the coconut milk, reserving a few spoonfuls of milk
for dissolving the gelatine.
2. When it is hot but not boiling, add the vanilla, turmeric and honey and stir
until dissolved. Remove from the heat.
3. Beat the egg yolks in a bowl.
4. 1 tbsp at a time, add the hot coconut milk to the eggs, all the while
whisking.
5. When it has all been added, pour back into the top of the double boiler and
heat gently on the stove, continuing to whisk until it thickens. This takes a
long time so be patient.
6. Add the gelatine to the reserved coconut milk and heat gently to dissolve
it.
7. When the custard is ready, add the gelatine mixture which will finish the
thickening when it is refrigerated.
8. Cool down almost completely before pouring into the pastry shells.
9. Place in the refrigerator to set and add the fruit just before serving.
N
40
eenish Tarts
This classic tart is made from creamy
custard, a light pastry shell and topped by
a thin layer of chocolate ganache
Neenish Tarts
Ingredients
For the pastry:
For the custard:
400ml/13.5oz full cream coconut milk

4 egg yolks
3 tsp honey
pinch of turmeric
3 tsp gelatine
For the topping:
1 chocolate ganache recipe

Makes 6 tarts
Method
For the pie crust:

2. Press the pastry out into 6 x 7.5cm/19 diameter tart dishes to form pastry shells.
For the custard:
1. In a double boiler, heat the coconut milk, reserving a few spoonfuls for dissolving
the gelatine.
2. When it is hot but not boiling, add the vanilla, turmeric and honey and stir until dissolved. Remove from the heat.
3. Beat the egg yolks in a bowl.
4. 1 tbsp at a time, add the hot coconut milk to the eggs, all the while whisking.
5. When it has all been added, pour back into the top of the double boiler and heat
gently on the stove, continuing to whisk until it thickens. This takes a long time so
be patient.
6. Add the gelatine to the reserved coconut milk and heat gently to dissolve it.
7. When the custard is ready, add the gelatine mixture which will finish the thickening
when it is refrigerated.
8. Cool down almost completely before pouring into the pastry shells.
9. Place in the refrigerator to set.
For the topping:

41
1. When the custard is set, spread the ganache over half of each tart.
2. Place back in the refrigerator.
B
42
anana Mousse Tarts

An easy, delightful banana mousse piled into crisp
pastry shells
Banana Mousse Tarts
Ingredients
For the pastry:
For the mousse:
3 bananas
300ml coconut cream
2 tsp gelatin powder
150ml water
For the topping:
Whipped coconut cream

1 chocolate ganache reacipe

Makes 4 tarts
Method
For the pie crust:

2. Press the pastry out into 4 x 11cm/4.25 diameter tart dishes to form pastry
shells.
For the mousse:
1. Heat the water in a small pot and add the gelatine to dissolve.
2. Process the bananas in a food processor until smooth.
3. Whip the cream until firm.
4. Fold in the banana mixture.
5. Once the gelatine is completely dissolved, cool a bit and then add to the
banana cream.
6. Pour into the cooled pastry shells.
For the topping:
1. Pipe a little of the whipped coconut cream into the middle of each tart.
2. Drizzle the chocolate ganache over the top of the cream.
3. Decorate with a slice of banana.
43
P
44
umpkin Tarts
Satisfy the need for the flavours of autumn with a
tart filled with a spicy pumpkin puree mixture
Pumpkin Tarts
Ingredients
For the pastry:
For the filling:

1/2 tsp ginger powder
1/2 tsp nutmeg
1/2 tsp cinnamon
450grams/16oz pumpkin puree
1/2 cup honey
3 eggs
1 tbsp gelatin
Pinch of salt
For the topping:

Makes 6 tarts
Method
For the pie crust:
2. Press the pastry out into 6 x 7.5cm/19 diameter tart dishes to form
pastry shells.
For the filling:
1. In a saucepan, mix together all the ingredients.
2. Bring to the boil.
3. Remove and cool completely.
4. Pour into the tarts
5. Cover with plastic wrap (so a skin doesnt form) and place in the
fridge to set.
45
For the topping:

1. Pipe a little of the whipped coconut cream into the middle of each
tart.
K
46
ey Lime Tarts
Theres no need to go without this favourite use the rich creaminess of avocados blended
with heaps of lime juice
Key Lime Tarts
Ingredients
For the pastry:
2 sweet pastry recipes
For the filling:
4 avocadoes
1/2 cup coconut oil
1/2 ripe banana
1 cup lime juice
1/2 cup honey
2 tsp vanilla
1 tbsp gelatin
Pinch of salt
For the topping:

Makes 6 medium tarts
Method
For the pie crust:
2. Press the pastry out into 6 x 11cm/4.25 diameter tart dishes to form
pastry shells.
For the filling:
1. Dissolve the gelatin in a little very hot water.
1. Place all the ingredients in a food processor.
2. Whiz to blend thoroughly.
3. Spoon into the tarts
4. Cover with plastic wrap and place in the fridge to set.
For the topping:
1. Pipe a little of the whipped coconut cream into the middle of each
tart.
47
C
48
hocolate Caramel Tarts
These tarts taste as good as they look with their

secret layer of rich caramel in the middle
Chocolate Caramel Tarts
Ingredients
For the pastry:
For the filling:
1 caramel recipe
For the topping:

Makes 6 tarts
Method
For the pie crust:

2. Press the pastry out into 6 x 7.5cm/19 diameter tart dishes to form
pastry shells.
For the filling:
1. Make the caramel.

2. Cool a little before pouring into the pastry shells.
3. Place the tarts in the fridge for the caramel to set.
For the topping:
1. Make the ganache and spread over the chilled tarts before
replacing in the fridge.
49
Cakes
Chocolate Carrot Cake
Chocolate Fudge Cake
Chocolate Tea Cakes
Lemon and Chocolate Cake
Pineapple Cake
50
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51
hocolate Carrot Cake

A carrot cake with all the flavour you expect from
the calorie-laden version
Chocolate Carrot Cake
Ingredients
1 cup of coconut flour
1/2 cup of tapioca flour
1 tsp salt
1 tsp baking powder
1.5 tsp baking soda
2 tsp cinnamon
1 tsp nutmeg
5 eggs
1/2 cup date puree
1/4 cup coconut oil
3 cups grated carrot
1 cup raisins
1 cup coconut cream
1/4 cup applesauce
1-2 tbsp honey (optional)

For the filling:

For the topping:
1 chocolate banana frosting recipe
Method
1. Heat oven to 325F/170C.
2. In a large bowl, combine the dry ingredients.
3. In a food processor, whiz the eggs, oil, honey (if you are using it), applesauce, coconut cream and date puree together until blended.
4. Add the wet to the dry and blend lightly until just mixed.
5. Add the grated carrot and raisins. Stir as little as possible to distribute.
6. Oil and line two 20cm/8 inch cake tins.
7. Spoon the batter into the tins and place in the oven for 35-40 minutes or
until a skewer comes out clean.
8. Cool to room temperature.
For the filling:

1. Spread over one side of the cake and place the other side on top.
52
For the topping:
1. Spread over the top of the cake. Garnish with a little extra grated carrot.
C
53
hocolate Fudge Cake

An incredibly rich , dark flourless chocolate cake
which will satisfy your chocolate cravings
Chocolate Fudge Cake
Ingredients
500g sugarless chocolate
6 eggs (separated)
1 tsp vanilla
24g/1oz Stevia
For the topping:
1 chocolate avocado Frosting

Chocolate shavings

Method
2. Chop chocolate into the top of a double boiler and add the coconut oil.
3. Place over simmering water and melt. Add the vanilla and remove from the
heat.
4. Quickly stir the egg yolks into the chocolate.
6. Beat in a little at a time of the stevia until stiff peaks form.
8. Turn into a greased and lined 23cm/9 inch diameter loose bottom cake tin.
10. Remove from oven and let stand for 15 minutes.
11. Invert cake onto a serving platter, leaving base of tin on top of the cake,
removing the outside ring. Place a weight (two dinner plates works) on top
to apply even pressure. Leave at least two hours.
12. Remove weight, tin base and paper and apply topping. Dont refrigerate but
keep in a cool place and eat within a day.
For the topping:

54
1. Spread all over the cake.

2. Top with grated chocolate and fruit if you like. (I also poured over some
melted caramel but that is optional.)
C
55
hocolate Tea Cakes

A light chocolate sponge sandwiched together with
jam and coconut cream
Chocolate Tea Cakes
Ingredients
1/4 tsp salt
1/4 tsp baking soda
1/2 cup cocoa
5 eggs
1/4 tsp creme of tartar
2/3 cup coconut oil
1/4 cup honey
1 tsp vanilla
For the topping:

Chocolate shavings
Cherries
Sugarless Cherry jam

Makes 4 cakes
Method
1.
2.
3.
4.
5.
6.
7.
8.
9.

10.
11.

12.
13.
Preheat the oven to 180C/350F.

Separate 2 of the eggs and put the whites into a chilled bowl.
Sift the dry ingredients into a bowl.
Place the oil, honey and vanilla in a food processor and combine.
Add the 3 whole eggs and 2 egg yolks and combine well.
Add the dry ingredients and blend until smooth.
Beat the egg whites with the creme of tartar until firm peaks form.
Spoon two spoonfuls of the egg whites into the batter to loosen it.
Add the batter to the egg whites and fold together gently until just
combined.
Oil and line a 19cm/7.5 inch round cake tin.
Pour the batter into the cake tin and bake about 30 minutes or until a
skewer comes out clean.
Cool for 10 minutes in the tin and then remove to cool completely.
Use a cookie cutter to cut out 8 small round shapes.
For the topping:
56
1.
2.
3.
4.
Spread some cherry jam on 4 of the rounds.

Spread 1/2 the coconut cream on top of the jam.
Place the other 4 rounds on top and cover with the rest of the cream.
Top with chopped grated chocolate and a fresh cherry.
O
57
range & Chocolate Cake

Beautiful as well as tasty with its layers of chocolate
and orange sponge topped and filled with coconut
cream
Orange & Chocolate Cake
Ingredients
1/4 tsp salt
1/4 tsp baking soda
5 eggs
1/2 cup + 2 tbsp coconut oil
1/4 cup honey
1 tsp vanilla
zest of 1 orange
1/2 cup cocoa
For the topping:

Chocolate shavings
Mandarin segments
Melted chocolate

Method
1.
2.
3.
4.
5.
6.
7.
8.
9.
10.

11.
12.
13.
14.
Preheat the oven to 180C/350F.

Sift the dry ingredients except the cocoa into a bowl.
Place 1/2 cup oil, the honey and vanilla in a food processor and combine.
Add the batter to the egg whites and fold together gently until just combined.
Divide the batter into two lots and add the sifted cocoa and 2 tbsp of oil to one
lot and orange zest to the other.
Oil and line 2 x 19cm/7.5 inch round cake tins.
Pour the orange batter into one cake tin and the chocolate into the other.
Bake about 25 minutes or until a skewer comes out clean.
Cool for 10 minutes in the tins and then remove to cool completely.
For the topping:

1.
2.

58
Spread 1/2 the cream on the chocolate layer and place the orange layer on top.
Top with the rest of the cream, the chopped grated chocolate, mandarin

sections and drizzle with melted chocolate.
P
59
ineapple Cake
A naturally sweet, moist cake with the addition of
pineapple, iced with coconut cream
P ineapple Cake
Ingredients
1/4 tsp salt
1/4 tsp baking soda
5 eggs
1/2 cup coconut oil
1/4 cup honey
1 tsp vanilla
1/3 cup chopped pineapple
For the topping:

Extra pineapple
Grated chocolate

Method
2.
3.
4.
5.
6.
7.
8.
9.
10.

11.
12.

13.
Sift the dry ingredients into a bowl.
Place the oil, honey and vanilla in a food processor and combine.
Add the chopped pineapple.
Add the batter to the egg whites and fold together gently until just
combined.
Oil and line a 19cm/7.5 inch round cake tin.
Pour the batter into the cake tin and bake about 30 minutes or until a
skewer comes out clean.
Cool for 10 minutes in the tin and then remove to cool completely.
For the topping:

1.
2.
60
Spread the coconut cream all over the cake.

Top with chopped pineapple and grated chocolate.
Muffins
61
Double
Chocolate
Chocolate Cherry
Muffins
Muffins
Banana
Blueberry
Muffins
Ginger
Orange
Muffins
Strawberry Carrot
Muffins
Cake
Muffins
Kiwifruit
Muffins
Carrot
Zucchini
Muffins
D
62
ouble Chocolate Muffins

Rich chocolate muffins with the surprise of a
hidden lump of pure chocolate and topped by
melted marshmallow
Double Chocolate Muffins
Ingredients

6 tablespoons cocoa powder
1/4 tsp salt
1/4 tsp baking soda
1/2 cup coconut oil
1/3 cup honey
1 teaspoon vanilla extract
2 tsp white vinegar
6 large eggs
tsp crme of tartar
For the topping:
100g sugarless chocolate, broken up

8 marshmallows
(see blueberry marshmallow recipe)

Makes 8 large muffins
Method
2.
3.
4.

5.
6.

7.
8.
9.

10.
11.

12.

Line a set of muffin tins with paper cups.

Combine the dry ingredients together.
Place the coconut oil, honey, vanilla and vinegar in a food processor
and whiz until well combined.
Separate 3 of the eggs, placing the egg whites in a separate bowl.
Add the 3 egg yolks and other 3 eggs one at a time into the processor
and blend well.
Add the wet ingredients to the dry ingredients and blend until just wet.
Beat the egg whites with the crme of tartar until stiff peaks form.
Add the blended mixture into the egg whites and fold carefully until
completely mixed.
Fill the prepared muffin tins with about 1/2 the mixture.
Place pieces of broken chocolate in the middle of each one and fill with
the rest of the mixture. (Reserve some chocolate for the topping).
Bake 18 minutes or until the tops spring back when pressed or a
toothpick comes out clean.
For the topping:
63
1.
2.
3.
4.
Place a marshmallow on top of each.

Place under the grill for about 15-30 seconds to soften them.
Allow the muffins to cool for at least 15 minutes.
Melt the remaining chocolate in the microwave and drizzle over the top.
C
64
hocolate Cherry Muffins

Light but rich chocolate muffins with the secret
discovery of a buried cherry
Chocolate Cherry Muffins
Ingredients
6 tbsp cocoa powder
1/4 tsp salt
1/4 tsp baking soda
1/2 cup coconut oil
1/3 cup honey
1 tsp vanilla extract
2 tsps white vinegar
6 large eggs
tsp crme of tartar
12 fresh cherries
50g/2 oz sugarless chocolate

Method
65

2. Line a set of muffin tins with paper cups.
3. Combine the dry ingredients together.
4. Place the coconut oil, honey, vanilla and vinegar in a food processor and
whiz until well combined.
5. Separate 3 of the eggs, placing the egg whites in a separate bowl.
6. Add the 3 egg yolks and other 3 eggs one at a time into the processor and
blend well.
7. Add the wet ingredients to the dry ingredients and blend until just wet.
8. Beat the egg whites with the crme of tartar until stiff peaks form.
9. Add the blended mixture into the egg whites and fold carefully until
completely mixed.
10. Fill the prepared muffin tins with about 1/2 the mixture.
11. Place a full, pitted cherry in the middle and fill with the rest of the mixture.
12. Bake 18 minutes or until the tops spring back when pressed or a toothpick
comes out clean.
13. Allow the muffins to cool for at least 20 minutes.
14. Cut out a shallow shape from the top of the muffin (heart or star shape).
15. Melt the sugarless chocolate in a microwave and cool a little.
16. Pour into the top of the muffins.
17. Place half a cherry in the centre.
B
66
anana Blueberry Muffins

Moist, light muffins with the added goodness of
banana and blueberries
Banana Blueberry Muffins
Ingredients
4 eggs, separated
1 tsp cream of tartar
2 tbsp extra virgin coconut oil
1 tbsp honey
1 tsp vanilla extract
1 banana, well mashed
1/4 cup coconut flour, sifted
1/4 tsp baking soda
1/8 tsp of salt
1/2 cup fresh blueberries

Method
67
1.
2.

3.
4.
5.
6.

7.

8.

9.
10.
11.

Preheat oven to 350F/180C.

In a bowl, whip the egg whites and cream of tartar until they
form stiff peaks.
In a separate bowl, whisk together the coconut oil and honey.
Add egg yolks and vanilla and whisk until mixed.
Add the banana into the mixture and beat together.
Add the sifted flours, baking soda and salt to the egg yolk

mixture. Mix until smooth.
Add a heaped spoonful of egg white to the egg mixture to
loosen it.
Now slowly add the egg yolk mixture to the whipped egg
whites.
Fold in the blueberries.
Fill 6 cupcake liners to the top.
Bake for 20 minutes until the tops are firm to the touch and a
toothpick can be inserted and comes out dry.
C
68
arrot Zucchini Muffins

These rustic muffins which are full of vegetables
arent sure if they are sweet or savoury.
Carrot Zucchini Muffins
Ingredients
1/2 cup of coconut flour
1/4 cup of tapioca flour
1 1/2 tsp baking powder
1/2 tsp ground cinnamon
1/4 tsp salt
1/2 cup honey
1/2 cup coconut oil
3 eggs
1 cup grated carrot
1 cup grated zucchini
1 tsp vanilla

Makes 12 muffins
Method
1. Preheat the oven to 350F/180C.
2. In a small bowl, mix the flours, baking powder, cinnamon and salt.
3. In a large bowl, whisk together the oil, honey, vanilla and eggs until
smooth.
4. Add the milk to the wet ingredients.
5. Add the carrot and zucchini and mix.
6. Combine the wet and dry ingredients.
7. Grease a 12-cup muffin tin and scoop the batter into them or use cupcake papers.
8. Place in the oven and cook for about 30 minutes until golden brown.
9. Leave in the muffin tins for 10 minutes then remove to a rack and let
cool completely.
69
G
70
inger, Orange, Apricot Muffins

A delightful combination of flavours with the spice of
ginger, the sweetness of apricots and sweet tartness of
orange
Ginger, Orange, Apricot Muffins
Ingredients
6 small eggs
1/2 cup coconut oil
1 tsp vanilla
1/3 cup honey
1/2 tsp baking soda
pinch salt
1 tsp ginger powder
A handful of dried apricots, chopped
Zest of 1 orange
For the topping:
1 chocolate avocado frosting recipe

Method
1.
2.

3.
4.

5.

6.
7.

8.
9.
10.


Beat the coconut oil, vanilla and honey together in a food
processor.
Add the 3 egg yolks and other 3 eggs one at a time into the
processor and blend well. Pour into a mixing bowl.
Sift together the flour, baking soda, ginger and salt in another bowl
and fold into the wet mixture.
Beat the egg whites until stiff peaks form.
Add the blended mixture into the egg whites and fold carefully
until completely mixed.
Gently stir in the apricots and zest of the orange.
Spoon the mixture into oiled muffin tins or cupcake papers.

For the topping:
1. Pipe onto the top of the cooled muffins.

2. Sprinkle over a little grated orange zest.
71
K
72
iwifruit Muffins
Filled with Vitamin C in the form of
kiwifruit - a lovely tangy addition to a light
muffin
Kiwifruit Muffins
Ingredients
6 small eggs
1/2 cup coconut oil
1 tsp vanilla
1/3 cup honey
1/2 tsp baking soda
pinch salt
1 kiwi fruit, chopped up
For the topping:

Makes 6 big muffins
Method
1.
2.

3.
4.

5.

6.
7.

8.
9.
10.


Beat the coconut oil, vanilla and honey together in a food
processor.
Add the 3 egg yolks and other 3 eggs one at a time into the
processor and blend well. Pour into a mixing bowl.
Sift together the flour, baking soda and salt in another bowl and
fold into the wet mixture.
Beat the egg whites until stiff peaks form.
Add the blended mixture into the egg whites and fold carefully
until completely mixed.
Gently stir in the kiwifruit.
Spoon the mixture into oiled muffin tins or cupcake papers.

For the topping:
1. Pipe a little onto the top of each muffin.

2. Top with a segment of kiwifruit.
73
S
74
trawberry Muffins
Delicious moist muffins with the wonderful
addition of seasonal strawberries
Banana Strawberry Muffins
Ingredients
6 small eggs
1/2 cup coconut oil
1 tsp vanilla
1/3 cup honey
1/2 tsp baking soda
pinch salt
12 fresh strawberries, chopped up
For the frosting:
400g/14oz can of coconut cream/milk (use

the thick cream at the top)
8 strawberries, chopped up
1 tbsp pureed dates

Makes 6 big muffins
Method
1.
2.
3.
4.

Beat the coconut oil, vanilla and honey together in a food processor.
Add the 3 egg yolks and other 3 eggs one at a time into the processor and blend
well. Pour into a mixing bowl.
5. Sift together the flour, baking soda and salt in another bowl and fold into the
wet mixture.
6. Beat the egg whites until stiff peaks form.
7. Add the blended mixture into the egg whites and fold carefully until completely
mixed.
8. Gently stir in the strawberries.
9. Spoon the mixture into oiled muffin tins or cupcake papers.
10. Bake for 18 minutes until the tops are firm to the touch and a toothpick can be
inserted and comes out dry.
For the frosting:
75
1. Whip the coconut cream until firm peaks appear.

2. Puree the strawberries in a mini food processor and add to the coconut cream,
but preserve a little to drizzle over the frosting at the end. Whip a little longer.
3. Add the date puree and beat again until blended.
4. Pipe onto the muffins and drizzle over the remaining strawberry puree.
C
76
arrot Cake Muffins

Grated carrots and raisins add up to a classic carrot
cake mixture in a muffin with a surprise chocolate
topping
Carrot Cake Muffins
Ingredients
6 medium eggs
1/2 cup coconut oil
1 tsp vanilla
1/3 cup honey
1/2 tsp baking soda
1 tsp cinnamon
pinch salt
1/2 cup coconut
3 cups grated carrot
1/2 cup raisins
For the topping:

Makes 6 big muffins
1 chocolate avocado frosting recipe

Shredded coconut
Method
2. Beat the eggs, coconut oil, vanilla and honey together until well
mixed.
3. Sift together the flour, baking soda, salt and cinnamon and fold
into the wet mixture.
4. Add the grated carrots, the raisins and coconut.
5. Mix until just combined and spoon into oiled muffin tins or
cupcake papers.
6. Bake for 18 minutes until the tops are firm to the touch and a
7. Leave to cool completely.
For the topping:

77
1. Pipe over the top of the cooled muffins and sprinkle with
coconut.
Cookies
78
Coconut
Chocolate
Whoopie
pies
Ginger
Raisin
Cookies
Jam
Cookies
Kiwifruit
Shortbread
Orange
& Fig
Drops
Lemon
Curd
Cookies
Avocado
Chocolate
Cookies
Coconut
Cranberry
Cookies
C
79
oconut Chocolate Whoopie Pies
Soft, delicious cookies filled with chocolate

ganache to make wonderful whoopie pies
Coconut Chocolate Whoopie Pies

Ingredients
1/2 cup oil
2-3 tbsp date puree (depends how
sweet you want your cookies)
1 ripe banana
2 eggs
1 tsp cinnamon
1 tsp vanilla
pinch salt
1/2 tsp baking soda
1 cup of coconut
Filling:

Makes 4 whoopie pies
Method
1.
2.
Heat the oven to 350F/180C.

Mix the dry ingredients, oil, banana and date puree in a food
processor.
3. Add the eggs and vanilla and mix.
4. Remove the mixture from the food processor to a bowl and add
the coconut.
5. Place a sheet of baking paper on an oven tray.
6. Drop big spoonfuls of the dough onto the paper and shape
them into circles.
7. Bake about 10 minutes until they are golden but still soft.
8. Remove from the oven and leave to cool on the tray for half an
hour so they firm up a little.
For the filling:
1. Pipe the chocolate ganache onto half the cookies and cover
with the remaining cookies.
80
G
81
inger Raisin Cookies
Comforting cookies with the spice of ginger and

sweetness of raisins
Ginger Raisin Cookies
Ingredients
1/2 cup oil
1 ripe banana
2 eggs
1 tsp ginger powder
1 tsp vanilla
pinch salt
1/2 tsp baking soda
1 cup of coconut
1/2 cup raisins

Makes 14 cookies
Method
1. Heat the oven to 350F/180C.
2. Mix the flour, baking soda, ginger, salt, oil, banana and date
puree in a food processor.
the coconut and raisins.
6. Drop big spoonfuls of the dough onto the paper and shape
them into circles.
hour.
82
J
83
am Cookies
A sandwich of crisp cookies filled with sugarless jam
Jam Cookies
Ingredients
2 tbsp olive oil
1/3 cup water
1 egg
1 tbsp honey
1 tsp vanilla
1 cup tapioca flour
2 tbsp coconut flour
1/2 tsp baking soda
Pinch of salt
4 tbsp sugarless jam

Makes 6 large cookies
Method
84
1.
2.

3.
4.
5.

6.

7.

8.
9.
10.
11.
12.
13.
14.
Preheat oven to 180C/350F.

In a saucepan, mix 1/3 cup tapioca flour, the water and 1 tbsp olive
oil. Mix well.
Heat on low, stirring until the mixture comes together as a gel.
Let it cool.
In a bowl, mix the rest of the tapioca flour, the coconut flour,

baking soda and salt.
Add the slightly beaten egg, 1 tbsp olive oil, honey and vanilla

essence. Mix well. It will be quite dry at this point.
Add the tapioca gel and knead well together. Add a little more
coconut flour if its too wet or a little water if its too dry.
Roll out between two layers of baking paper.
Use a cookie cutter to shape the cookies the way you want them.
Gently place on a sheet of baking paper on an oven tray.
Bake 5 minutes, turn over and bake 2 minutes.
Remove and cool completely.
Spread the jam on half the cookies and cover with the rest.
Eat while fresh as they will absorb moisture from the air and soften.
K
85
iwifruit Shortbread
Classic shortbread cut into shapes with the

surprise addition of kiwifruit
Kiwifruit Shortbread
Ingredients
1/4 cup tapioca flour
1/2 cup coconut oil
2 tbsp honey
Pinch of salt
1/2 kiwifruit, chopped
Makes 24 small cookies
Method
1.
2.

3.

4.

5.

6.

7.

8.

9.
86

Place everything in a food processor and mix until it forms a
dough.
Place the dough on a sheet of baking paper and place another
sheet over the top.
Get a rolling pin and roll out to the thickness you want, taking
into account they wont rise.
Use a cookie cutter to cut the shapes you want and transfer
them to a baking tray lined with baking paper. (The dough is
fragile so be careful.)
Gather up the remaining dough and knead together and roll
again, repeating the steps until no more dough remains.
Bake for about 6 minutes, watching carefully that they dont
burn.
Let cool for 10 minutes before transferring them to a cooling
tray. Let cool completely and they will firm up well.
Eat as they are or half dip in some melted sugarless chocolate.
10. Eat while fresh as they will absorb moisture from the air and soften.
O
87
range Fig Drops
Lovely lunchbox cookies with the delicious

combination of orange and fig
Orange Fig Drops
Ingredients
1/2 cup oil
1 ripe banana
2 eggs
1 tsp cinnamon
1 tsp vanilla
pinch salt
1/2 tsp baking soda
Grated rind of 1 orange
7 figs, chopped up

Makes 30 drops
Method
2. Mix the flour, baking soda, salt, cinnamon, oil, banana and date
puree in a food processor.
the rind and figs.
6. Drop spoonfuls of the dough onto the paper, making sure they
are rounded and not messy.
hour so they firm up.
88
L
89
emon Curd Cookies

Shortbread cut out and sandwiched together with a
tangy lemon curd
Lemon Curd Cookies

Ingredients
1/4 cup tapioca flour
1/2 cup coconut oil
2 tbsp honey
Pinch of salt
Lemon Curd:
1 lemon curd recipe.

Makes 10 cookies
Method
90
1.
2.
3.

4.

5.
6.

7.

8.

9.
10.

11.

12.


Place everything in a food processor and mix until it forms a dough.
Place the dough on a sheet of baking paper and place another sheet
over the top.
Get a rolling pin and roll out to the thickness you want, taking into
account they wont rise.
Use a cookie cutter to cut the dough into circles.
With a star cookie cutter, cut out a star from the centre of half the
circles.
Transfer them to a baking tray lined with baking paper. (The dough
is fragile so be careful.)
Gather up the remaining dough and knead together and roll again,
repeating the steps until no more dough remains.
Bake for about 6 minutes, watching carefully that they dont burn.
Let cool 10 minutes before transferring to a cooling tray. Let cool
completely and they will firm up well.
Spread lemon curd on the complete circles and place a cut out
cookie on top of each one.
Eat these while fresh as they will absorb moisture from the air and
soften.
A
91
vocado Chocolate Cookies

An unusual cookie with avocado as the
binding fat - healthy and surprisingly tasty
Avocado Chocolate Cookies
Ingredients
1/2 cup coconut flour minus 1 tbsp
1 tsp baking soda
1/4 tsp salt
1 cup sugarless chocolate chips
1 soft avocado
2/3 cup coconut sugar
1 egg
For the topping:

Makes: 12 cookies
Method
1. Heat oven to 325F/170C.
2. In a food processor, whizz the avocado, sugar, vanilla and egg
together until a smooth paste.
3. Sift the dry ingredients together and add to the food processor.
4. Combine thoroughly.
5. Mix in the chocolate chips.
6. Plop 12 spoonfuls of the mixture onto baking paper on a baking tray.
7. Wet your fingers, flatten the mounds a little and smooth them into
circles.
9. Leave to cool before applying the ganache.
For the topping:
1. Spread the chocolate ganache over the cooled cookies.

2. Decorate with fruit and coconut if you wish.
92
C
93
oconut Cranberry Cookies

A simple, soft cookie, bursting with the flavour of
and goodness of coconut and cranberries
Coconut Cranberry Cookies
Ingredients
1/2 cup oil
3/4 cup shredded coconut
1 ripe banana
2 eggs
2 tsp cinnamon
1 tsp vanilla
pinch salt
1/2 tsp baking soda
3/4 cup dried cranberries

Makes 10 cookies
Method
2. Mix the oil, banana and date puree in a food processor.
3. Add all other ingredients except the coconut and cranberries.
the coconut and cranberries.
6. Drop tablespoonfuls of the dough onto the paper, making sure
they are rounded and not messy.
hour so they firm up.
94
Other Treats
95
Blueberry
Marshmallows
Rum & Raisin

Truffles
Pumpkin Loaf
Coconut
Banana
Loaf
Strawberry
Coconut
Macaroons
Orange
Chocolate
Macaroons
B
96
lueberry Marshmallows
Soft, fluffy marshmallow with the flavoursome
addition of pureed blueberries
Marshmallow
Ingredients
1 cup water
3 tbsp gelatin
1 cup honey
1 tsp vanilla
1/4 tsp salt
2 tbsp blueberry puree
2 tbsp tapioca flour (for dusting)
Method
1. In the bowl of a stand mixer, add the gelatin with 1/2 cup of the
water and leave to soften.
2. Pour the other 1/2 cup of water into a saucepan along with the
honey, vanilla and the salt.
3. Bring the mixture to a boil. Place a thermometer in the saucepan
and continue to boil until it reaches 240F/115C. This will take less
than 10 minutes. Remove from the heat.
4. Turn your stand mixer on. Slowly pour the honey mixture into the
bowl combining it with the softened gelatin and continue beating
the mixture until it becomes thick (about 10 minutes).
5. Add the puree, sieved to make sure there is no excess liquid.
6. Beat again to blend in the puree.
7. Turn off the mixer and pour the marshmallow into a greased 17.5 x
27.5cm/7 x 11 baking tin.
97
8. Smooth out the top and leave to set.

9. Once set, cut into squares, dusting each piece with a little tapioca
flour.
R
98
um & Raisin Truffles

Rich, sweet chocolate bites with the delight of
a hint of rum
Rum & Raisin Truffles
Ingredients
10oz/140gm sugarless chocolate
1 tbsp dark rum
1/4 cup chopped raisins
Cocoa for dusting

Makes 24 truffles
Method
1. Break the chocolate up into a bowl.
2. Heat the cream in a saucepan until almost boiling and pour over
the chocolate.
3. Let it sit for a while until the chocolate starts to melt.
4. Whisk it all together with the rum until well combined and add
the raisins.
5. Press cling film over the top of the mixture so no air can enter
and place in the fridge for several hours until very firm.
6. Use a small scoop to scoop out the chocolate and roll in cocoa.
7. Refrigerate to firm up again before serving.
8. Keep them in the fridge.
99
P
100
umpkin Ginger Loaf

A flavour-filled pumpkin loaf with a hint of ginger
to satisfy the need for comfort food - this will fill
you up
Pumpkin Ginger Loaf
Ingredients
1/2 tsp baking soda
Pinch of salt
1 tsp cinnamon
1/2 tsp nutmeg
1/4 cup sugarless chocolate chips
1.5 tbsp coconut oil
1/3 cup honey
6 eggs
1 cup pumpkin puree

Method
1.
2.
3.
4.

5.

6.

7.
8.

9.

101

Sift all the dry ingredients into a big bowl.
Add the chocolate and mix.
Place the honey and oil in a food processor and process to

combine.
Add all the eggs, vanilla and pumpkin and process until
smooth.
Add the wet ingredients to the dry and just combine without
overmixing.
Line a loaf tin (25cm x 11cm/10 x 4.5) with baking paper and
spoon the mixture into the loaf tin.
Place in the oven and bake for 35-40 mins or until a skewer
comes out clean.
Cool for 20 minutes in the baking tin and then remove to cool
completely.
C
102
oconut Banana Loaf

A filling and moist loaf with the great combination
of banana and coconut
Coconut Banana Loaf
Ingredients
1/2 tsp baking soda
Pinch of salt
1 tsp cinnamon
1/2 tsp nutmeg
1/2 cup shredded coconut
1/2 raisins
1.5 tbsp coconut oil
1/3 cup coconut sugar or honey
6 eggs
2 bananas

For the topping:

8 strawberries
1 tbsp honey
Method
2. Sift all the dry ingredients except the sugar together into a big bowl.
3. Add the raisins and coconut and mix.
4. Place the sugar/honey and oil in a food processor and process to combine.
5. Add all the eggs, vanilla and banana and process until smooth.
6. Add the wet ingredients to the dry and just combine without overmixing.
7. Line a loaf tin (25cm x 11cm/10 x 4.5) with baking paper and spoon the
mixture into the loaf tin.
8. Place in the oven and bake for 35-40 mins or until a skewer comes out
clean.
9. Cool for 20 minutes in the baking tin and then remove to cool completely.
For the topping:
103
1. In a small food processor, puree the strawberries, honey and a spoonful of

the whipped coconut cream to loosen it.
2. Add half the puree to the whipped coconut cream and beat a little more.
3. Serve the loaf alone or with whipped coconut cream and strawberry puree.
C
104
oconut Macaroons
A simple, elegant macaroon recipe with few
ingredient, which can be varied by the use of
different fruits
Coconut Macaroons
Ingredients
2 large egg whites
3 tbsp honey
1 pinch salt
2 cups of shredded coconut
3/4 cup strawberries

Makes: 20
Method
1. Preheat oven to 180C/350F.
2. Line a baking tray with baking paper.
3. In a bowl, whip the egg whites to soft peaks.
4. Add the honey, vanilla and salt and keep whipping until soft peaks
form.
5. Fold in the coconut and chopped up strawberries.
6. Place the mixture in the fridge for at least 30 minutes to set.
7. Place spoonfuls of mixture onto the baking paper and shape to form
small compact mounds.
8. Bake 12-15 minutes.
9. Remove from the oven and leave to cool completely before handling
them.
105
Adapted from the Coconut Macaroons Classic & Raspberry recipe on page 124 of the
e-cookbook, Indulge which you can read about and purchase on the blog, Ditch The
Wheat: http://ditchthewheat.com/indulge/
O
106
range, Chocolate, Coconut Cookies

A simple flourless recipe bursting with coconut,
enriched with chocolate and topped with decadence
Orange, Chocolate, Coconut Cookies
Ingredients
3 cups dried coconut flakes
3 eggs
3/4 cup honey
1 orange, zest of
For the topping:
A small bar of sugarless chocolate

Method
Preheat oven to 180C/350F.
2. Line a baking tray with baking paper.
3. In a bowl, combine coconut flakes and cocoa powder. Mix well.
4. In another bowl, lightly beat the eggs. Stir in honey and orange
zest.
5. Combine wet and dry ingredients.
6. Place lumps of the mixture on the baking paper and spread
them out to the size of the cookies you want. They dont spread
out much further.
7. Bake for 18-20 minutes.
1.
For the topping:
1. Pipe the whipped coconut cream onto the cookies.
2.

3.
107
Place the chocolate, broken up, into a small bowl and place in
the microwave for 20 seconds, mix, then 15 seconds more, mix,
then 10 seconds until it is melted.
Drizzle the topping over the topping.

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Strands of My Life

with IDK or I dont know.

The Paleo diet entered my radar and, after some investigation,

I have listed here the main ingredients of my recipes which are

This is a dense, high fibre, low carbohydrate flour which behaves

This is my main sugar substitute. Raw is superior to refined, which

To avoid the issues associated with gluten, seek out a gluten-free

1/2 cup coconut oil

emon Curd No. 1

emon Curd No. 2

4 tbsp coconut oil

hocolate Banana Frosting

1/2 cup coconut cream

1/2 cup coconut cream

hocolate Avocado Frosting

Chocolate Caramel Slice

Chocolate Meringue Slice

Jam Meringue Slice

Chocolate Marshmallow Slice

reamy Lemon Slice

Creamy Lemon Slice

1 sweet pastry recipe

For the lemon curd:

1 lemon curd No. 1 recipe before it has

For the topping:

400g coconut cream

Preparation Time: 40 mins

1. Preheat oven to 350F/180C.

For the lemon curd:

For the topping:

1. Bring the cream and honey to a boil.

hocolate Caramel Slice

Chocolate Caramel Slice

500g /17.5oz sugarless chocolate

For the filling:

For the topping:

1-2 chocolate ganache recipes.

Preparation Time: 40 mins

For the Filling:

1. Pour the cooled caramel onto the cooled base.

For the chocolate ganache:

1. Spread the chocolate ganache over the set caramel.

hocolate Meringue Slice

Chocolate Meringue Slice

1 sweet pastry recipe

For the filling:

2 tbsp date puree

For the topping:

1 meringue topping recipe

Preparation Time: 40 mins

1. Preheat oven to 350F/180C.

For the Filling:

1. Place everything into a food processor and puree until smooth.

For the topping:

1. Make the meringue recipe and pile on top of the chocolate.

eringue Jam Slice

Meringue Jam Slice