Life is sweet; her new book, Sarah Flower shows us how to make sugar-free versions of our favourite cakes and sweets.
5. Place in your muffin cases before placing on the middle shelf 6. Bake for 20 minutes, or until firm and golden.
WHETHER you are taking part in Cancer Research UK's fundraiser Sugar Free February or just trying to cut down on your intake of the white stuff, Sarah Flower is here to help.
In her The Sugar Free Family Cookbook, the nutritionist explains how you can have your cake and eat it whilst being sugar-free.
It is packed with family favourites including lemon drizzle cake, chocolate brownies, chocolate torte, biscuits, desserts and even confectionery. All have no added sugar and are low in fructose (so no honey, maple syrup or dried fruit).
Here are some to try at home: warm chocolate brownies INGREDIENTS (Makes 9, 242kcals per serving) 100g butter, melted 80g erythritol blend, xylitol or stevia to taste 2 eggs 1/2tsp. good quality instant coffee 1tbsp cocoa or raw cacao powder, heaped 2tbsp Greek yoghurt 1tsp sugar-free vanilla extract (optional) 150g wholemeal flour, spelt or buckwheat 1tsp baking powder, heaped 100g dark chocolate (must be at least 80% cocoa content) METHOD 1. Preheat your oven to 190degC. 2. Place the butter, erythritol blend or xylitol in a bowl and whisk until light and fluffy. 3. Add the eggs, yoghurt and vanilla extract before adding the sifted flour. Mix the coffee and cocoa powder with three tablespoons of hot water. 4. Once combined, melt the dark chocolate in the microwave (gently for 30 seconds until melted) or in a bain marie, and stir into the batter.
5. Place the batter in a lined, greased baking tray - I use a brownie tray, which is approximately 16cm square. 6. Place in the oven and cook for 20 minutes. You want it to be a little bit gooey in the middle - don't overcook as it can go quite dry.
7. Serve warm with a handful of raspberries.
coconut ice INGREDIENTS (Makes 30 squares, 221kcals per serving) 400g of coconut milk 150g of coconut oil 100g of erythritol blend or xylitol 600g desiccated coconut METHOD 1. Place the milk and coconut oil in a pan and heat until melted and combined well. 2. Add the sweetener and stir until it is dissolved.
3. Remove from heat and add the desiccated coconut, stirring well to ensure it is evenly coated in the milky mixture. 4. Place in your lined baking tin (I use a brownie tin that is 9ins square). 5. Place in the fridge for at least three hours to set before slicing. 6. You can colour half the mixture to create traditional pink and white coconut ice.
chocolate torte INGREDIENTS (Serves 8, 378kcals per serving) 275g at least 85% dark chocolate 5 eggs, separated 150g erythritol blend or xylitol (or stevia to taste) 140g almond flour or ground almonds METHOD 1. Oil and line a 20cm round tin.
Preheat the oven to 180degC. 2. Melt the dark chocolate over a bain marie or very carefully in a microwave (this takes seconds) 3. In a clean bowl, whisk the egg whites until they form soft meringue.
4. In another bowl whisk the egg yolks with the xylitol until light and fluffy.
5. Carefully fold in half the meringue mix to the egg yolk, gently add the chocolate, then the rest of the meringue mixture - carefully not to deflate any air. Finally fold in the ground almonds.
6. Pour this mixture into the tin before placing in the oven. Bake for 30 minutes. Turn off the oven and keep in for another 10 minutes. 7. The torte will be cracked on top but this is as it should be. You can sprinkle with some cocoa.
The Sugar Free Family Cookbook, left, by Sarah Flower is out now, published by Robinson and priced PS12.99. See everydaysugar free.co.uk for more of Sarah's recipes and for more on Sugar Free February go to cancer researchuk.org
Nutritionist Sarah Flower
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|Publication:||Sunday Mercury (Birmingham, England)|
|Date:||Feb 18, 2018|
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