Oaty Seed Bikkies

These lovely bikkies are like a cross between an ANZAC and a muesli biscuit.

Just sweet enough to satisfy my husband’s sweet tooth, super easy to whip up plus they’re lunchbox and allergy friendly!

  • 1 cups rolled oats
  • 1 cup plain flour  (GF flour, spelt, wheat – all work)
  • 1 tsp GF baking powder
  • 1/2 cup pumpkin seeds
  • 1/2 cup sultanas*
  • 125g melted butter or oil (coconut oil and melted vegan butter work well)
  • 70g golden syrup/honey/maple syrup

*Chopped Dates, or dried apple, or apricots work well too

**For a Coeliac friendly version: you can replace the oats with a mix of rolled quinoa, puffed rice and shredded coconut.

Mix together  all the dry ingredients in a large bowl. (Speed 4, 10 seconds). Then set aside.

In a medium sized saucepan (or microwave), melt together the oi/butter and syrup. (Speed 2, 100C for approx 2 mins)

Add the wet mix to the dry mix and combine well (Speed 4, 8 seconds, scrape down and repeat).

On a greased baking tray place heaped teaspoon-fulls of the mixture and flatten down slightly.

Cook in a preheated oven at 170C for about 15-20 mins or until golden brown.

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When you remove them from the oven they will be fairly soft. They will harden as they cool. Leave them on the tray for 10 minutes before transferring to a wire rack to finish cooling.

Makes about 20 – store in an airtight container for up to a week.

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And watch out for the bikkie thief ….

Enjoy 🙂

Zucchini cake

Such a deliciously light and moist cake …. so good for afternoon tea, picnic and even in lunchboxes.

  • Approx 200g (combined) grated zucchini and carrot (roughly half a medium zucchini and 1 medium carrot).
  • 1/4 cup good olive oil
  • 1/4 cup apple sauce
  • 1/2 cup honey/maple/golden syrup
  • 2 eggs / 2 flax eggs / 2 tsp egg replacer whipped with 4 tbsp water
  • 1/2 cup milk of choice
  • 1 tsp vanilla bean paste
  • 1/3 cup chopped nuts or seeds (hemp seeds or walnuts go really well)
  • 1 tsp mixed spice
  • 1 3/4 cups plain flour (we do half wholemeal)**
  • 2 1/2 tsp baking powder
  • Optional extra: Top with choc chips of choice

** To make this one coeliac friendly, replace with a plain GF flour, 1.5 cups and 1 tsp of psyllium husk.

Start by grating the veg. After squeezing the moisture out of the grated zucchini you should have about 120g, and another 80g from the carrot. *If you are grating in a food processor or thermo cooker, you will need to take the zucchini out, tip out the liquid in the bottom, then squeeze the zucchini before adding it back in to the bowl.

Add all of the wet ingredients into a bowl and stir well to combine (speed 4, 6 secs).

Add in the baking powder, flour and mixed spice. Fold through gently until the flour is just combined. (Speed 3, 10 seconds)

Then add in the chopped nuts or seeds and fold through until evenly combined. (Speed 3, 8-10 seconds) Do not beat the mix.

Pour into a greased/lined loaf tin and place into a preheated 160C oven.

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Sprinkle the top with some choc chips if you like (only half of family do!)

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Bake for approximately 60minutes or until golden, well risen and a skewer comes out clean. Remember that if you are cooking with GF flour or without egg then you won’t get quite the same rise.

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Allow to rest in the tin for about 15 minutes before removing to an airing rack and allowing to cool.

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Slice and serve, warm or cold. A spread of butter on your slice is delicious too.

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Slice before freezing any left overs and wrap so it is airtight.

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Picnic time – this one with Sweet William White Chips

Enjoy 🙂

 

Salmon Tart

I love a good veg tart.

So simple to make and I love the way that you can bulk them up with whatever you had on hand – so they’re budget friendly too!

I tend to make tarts like these so I have them on hand work work lunches – delicious cold (so I don’t stink out my office colleagues!) or warm (for those days I work at home). Or if you’re in a rush, grab a couple of slices out of the freezer and steam some extra greens – speedy and filling dinner!

  • 7 medium eggs
  • 130g (approx) salmon fillet*
  • 150g broccoli
  • 3 large celery sticks
  • 20g olive oil
  • 25g milk of choice (I mostly use unsweetened high protein almond milk)
  • 1 tsp freshly chopped dill
  • salt and pepper to taste

*If you don’t have a salmon fillet, just used plain tinned salmon, and skip the cooking part.

Start by pan cooking the salmon, so it is almost cooked – it will finish in the oven. Then break it in to small pieces.

Steam your broccoli – I did a couple of minutes in the microwave. And then use a knife to diced it evenly.

Finely dice your celery.

Place the broccoli, celery and salmon into a bowl.

In a separate bowl (I prefer a decent sized measuring jug because it pours well), break all of your eggs. Then add in the dill, salt and pepper, milk and oil and then whisk really well.

Pour the egg mix into the salmon and veg mix and then fold together until even.

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Pour into a lined baking dish (21cm x 21cm) and place into a preheated 180C oven.

Bake for about 25 minutes or until it is golden and the egg is mostly set …. as the egg is still hot it will continue to cook as it cools when you remove it from the oven.

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Allow to cool a little before slicing into 9 squares.

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You can gently reheat this one in a microwave from the fridge. Or if you are going to freeze it, lay it between 2 sheets of kitchen paper before you do, as this will help to absorb the ice crystals as it defrosts.

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If macros are important to you, here are the details for 1 slice (that is 1/9 of the total dish)

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If you want an easy switch to make this a vegetarian option, omit the salmon and replace with a few handfuls of sliced mushrooms – I like the swiss brown variety!

Enjoy 🙂

Sweet Potato Rolls

As are you all, we are spending a LOT more time at home at the moment.

Which, I guess, in good news – means more time for baking!

Although getting all the ingredients we normally use has been a little tricky….

But sweet potatoes are plentiful in our garden right now, so they are featuring quite a bit on our plates!

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I was thinking about making rolls to go with our soup, when I remembered that I had seen these yummy looking rolls on ‘Super Healthy kids. The original (see the link) is a sweet version that they eat in the states for Thanksgiving.

I didn’t want a sweet roll (although I’m sure I will another time!) and I needed to adapt it to our dietary requirement (no egg, or dairy). So I got experimenting.

Our family adores these rolls. Even the sworn sweet potato hater inhaled 3 before I stopped him!

Hope you enjoy them too 🙂

  • 3 1/2 cup flour (2 cup plain & 1.5 cups wholemeal) – we use spelt
  • 1 flat tablespoon yeast, active dry
  • 1 teaspoon salt
  • 1 cup, mashed Sweet potato, cooked (about 1 medium potato)
  • 1 cup milk of choice (oat milk works well here)
  • 1/4 cup olive oil
  • 1 tsp each of rosemary and thyme, finely diced (or 1 tsp dried Italian Style herbs)
  • spray olive oil
  • extra flour for rolling

Start by peeling and dicing your sweet potato. Then steam it until it is soft (approx 4-5 mins in a microwave)

While the potato is steaming, place into your bowl/machine (see instructions below for multiple machine methods), the flour, salt, herbs, oil and yeast.

As soon as the sweet potato is cooked, drain it and mash it. Measure out your 1 cup and add it to the cup of milk. The milk doesn’t need to be warmed – by adding the potato to the milk, you’ll bring both the milk and the potato to the right temperature to make sure you don’t kill off the yeast.

Whisk the milk and potato together until they are roughly combined and then pour into the flour mix.

Give a rough mix of the dough for a few seconds and allow it to sit for 5 minutes (it won’t be all combined at this stage). Use a wooden spoon in the bowl if you’re doing it by hand, or speed 3 for 5 seconds in a thermal cooker, or about 5 seconds with a dough hook in a stand mixer.

Now get kneading –

For a bread machine: Use the dough only function. Set and walk away.

For a stand mixer with a dough hook: you’ll need to mix for 6-7 minutes

For a thermo cooker: set your knead function (for a less powerful machine, like a Bellini, you might need an extra minute or two)

By hand: flour the bench and get your muscles ready! Knead until your dough is smooth and elastic.

Place the dough ball in a lightly oiled bowl, cover with a cloth and let rise in a warm area until doubled in size – about an hour, or until your machine has finished it’s rise function.

 

Remove from the bowl and knock down the dough.
Cut it into two and roll each one into a circle – like you’re making a pizza base.
Cut each circle in to 8 wedges (again, like a pizza).
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Then start at the outside edge (where the the pizza crust would be) and roll toward the point to make your crescent shape.
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Little rolls, ready to start the second rise
Place on a lined baking dish, spray lightly with olive oil and then allow to rest in a warm place until the have doubled in size again (roughly another hour)
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2nd rise complete – into the oven they go
While the dough is doing it’s second rise, preheat your oven to 180C degrees.
When the second rise is complete, place into the preheated oven. Bake for 12-15 minutes or until golden brown. The bottom will sound hollow when you tap it.
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Delicious perfection!
Remove from the oven and cool for just a couple of minutes before you dig in!
Makes 16 rolls.
Enjoy 🙂

Baked Cauliflower, Broccoli, Miso ‘Bread’

I think will be a recipe that divides you!

I adore it and my husband is totally won over (despite the way he looked at me when I first told him about it!). But I think it might be the worst thing he’s ever heard of, according to my dad!

Where will you sit I wonder? Are you game to give it a try?!

Lots of people choose not to eat traditional bread, because they are wary of carbohydrate levels, or their bodies don’t respond well through either allergies or intolerances.

Me? I love bread. I don’t eat it often, but when I do, I relish it! Seeded sourdough rye is my favourite!!! Especially with avo ….yuum!

So why this recipe then? Well I have seen recipes around for wraps or bread sticks or pizza bases using cauliflower (like this one …  but too much dairy for us) and you know that I LOVE anything that involves cauliflower!

I love to include a variety of veggies in our meals and since there is more and more information around about the potential benefits of fermented food, I’ve been playing more with Miso paste.

I think it’s quite possible that the outrageous health and healing claims that abound about the miracle properties of fermented food could be over-stretching it! But it does seem likely that there is certainly some health benefit to these foods. Since, due to allergies, cabbage is right out for us (no kimchi or sauerkraut here!), yoghurt and miso are our go-to ferments.

The recipe isn’t going to replace your morning toast but it is a great option if you need a naan bread type option for curries or if you want to change up your lunches a bit.

  • 350g cauliflower
  • 150g broccoli
  • 1/2 cup (20g) Nutritional yeast
  • 40g white miso paste
  • 2 medium eggs

Wash the cauliflower and broccoli and let it drain before patting it dry – you don’t want any extra moisture in this recipe.

Put it in to the food processor/blender/thermo machine and process until fine (Speed 4, 10 seconds, scrape down and repeat)

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Add in the nutritional yeast and miso and process again until the miso is well combined (Speed, 4, 6 seconds)

While the machine is still processing add in the 2 eggs through the top chute and continue to process.

It won’t initially look like enough egg … but keep processing (on Speed 4 or 5) for a little longer – it will come together!

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Spread the mixture out onto a large, lined baking tray. It needs to be even and fairly thin spread – about 3 to 4mm thick. Then place in to a preheated 180C oven

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Cook for about 20 minutes before removing from the oven and gently scoring into 8 pieces – this make it much easier to flip and helps with even cooking.

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Flip the pieces over and return to oven for a further 10 minutes. Until golden brown.

Remove from oven and allow to cool on tray for 10 minutes.

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Serve warm or cold.

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Our favourite way to eat it is slightly warm, and layered with a bit of tinned salmon or topped with some avocado and tomato. Yum!

If you aren’t using this all straight away, it does not freeze well, but it does keep well in the fridge for a couple of days – place some kitchen paper in the air tight container to help absorb any moisture and then reheat gently.

**If you don’t have a food processor, or similar: Grate the veg as finely as you can, mix the yeast and miso well, then whisk the eggs well before adding in and keep stirring until you bring it all together

If Macros are important to you, here are the details for 1 slice, that is 1/8th of the recipe:

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Enjoy …. and let me know if you were brave enough to try!!

 

J

Egg Wraps

A couple of months ago I saw Dr Michael Mosely’s idea of using what is essentially a very thin spread omelette base to use as a substitute for a grain based wrap.

Pretty cool if you need to avoid gluten (several of us). Or if you need to keep an eye on your carbohydrate intake (Me thanks to PCOS).

Except 1 single egg wasn’t really enough for a meal for my husband or I so, to make a more filling option that gives a decent vegetarian source of protein with your meal … this is how we make ours:

  • 2 medium eggs
  • 1 tsp hemp seeds
  • 2 tsp nutritional yeast
  • pinch flaked pink salt
  • 1/2 tsp Italian style herbs, or 1 tsp fresh chopped thyme
  • optional: small spray of olive oil

Whisk the eggs together, then add in all the other ingredients and whisk again until well combined and frothy.

If you’re not sure about how non-stick your frying pan is, then give it a little spray of olive oil and set to a medium heat.

Pour in the egg mix and swirl around the pan until it is evenly distributed over the whole base.

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Allow to cook gently for about a minute, then test that the side of the egg are well cooked, slide a spatula underneath to the centre and then flip it over to briefly cook the other side.

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Remove from heat and lay on plate. Eat warm or cold.

Treat it like a normal wheat based wrap – We fill ours with a variety of salad and it keeps us full of ages – plus … it’s really delicious!

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You can make several in advance and store them in the fridge for a couple of days – lay a paper towel between each one for storage.

Enjoy!

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If Macros are important to you … are are the details for just the wrap – you will need to account for your own fillings:

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Enoki Miso Soup … Cheating style!

So … I’m clearly not of Asian descent and I certainly did not grow up eating Miso in any form!

As such, I make absolutely NO claim to this being an even vaguely authentic (or even correct?!) way to make Miso soup 😆

However, it was delicious, easy, comforting and nutritious so I’m running with it!

Actually, if I’m honest, the first time it wasn’t quite as delicious … I waaaay overdid the chilli and I couldn’t feel my lips 😬 that is fixed now!

If you haven’t used Miso before, it is a rich, fermented soy bean paste with a deep savoury or umami flavour. It is also thought to be a great gut health food, being rich in fibre and high in protein and antioxidants. You can find it in big supermarkets, Asian grocery stores and health food shops.

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To make the soup you’ll need:

  • 1 tbsp garlic infused olive oil
  • 70g white miso paste
  • 1 heaped tbsp fresh grated ginger
  • 1 tbsp coconut aminos (or soy sauce)
  • 1/4 tsp dehydrated chilli flakes (check their heat!)
  • 250g Enoki mushrooms (cut their gritty ends off before you weigh them)
  • 4 cups hot veggie stock
  • 6 cups hot water
  • A good handful of diced sugar snap peas, snow peas or green beans per serve

In a large saucepan over medium heat, heat the oil, then add in the miso paste, ginger, aminos and chilli.

Cook, stirring for a few minutes until well combined and fragrant.

Add in the mushrooms and stir them through the miso mix so they are well coated. Cook for a further 2 minutes.

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Add in the stock and water then stir well and bring to a gentle simmer.

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Place your fresh, chopped peas or beans in a bowl and top with the very hot soup.

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Serve immediately.

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Serves 4.

I freeze the leftovers of the soup for lunches, but I don’t add the peas or beans to the freezer – they keep their crunch best when you add them in fresh.

Enjoy 🙂

 

 

 

Moroccan Black Bean Chicken on Seared Eggplant

This is such a simple meal – quick to throw into the slow cooker in the morning and then a few extra minutes to finish in the evening when you get home from work. But it is delicious and filling – I guess ‘hearty’ is a good way to describe it!!

It makes a large batch too which is great for big families and for the freezer 🙂

5 out of 6 thumbs up at my place (number 6 is waaay over tired and went to bed so I’m not sure that I’m counting his vote this time 😉 )

  • 8 chicken thighs, skinless & boneless (approx 1.2kg)
  • 2 tbsp Moroccan spice blend (I make this one)
  • 2 x 400g tin black beans, drained and rinsed
  • 800g tin diced tomatoes
  • 1/2 cup hot chicken stock (Massel for store bought)
  • 1 rounded tbsp tomato paste
  • Eggplant (aubergine) slices, Approx 200g per person
  • Olive oil
  • Pink salt flakes
  • Grated cheese of choice to top

Place chicken in the bottom of the slow cooker, sprinkle the seasoning over the top.

Add in the black beans and tomatoes.

Stir together the tomato paste and stock before pouring it over the contents of the slow cooker.

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Place lid on slow cooker and cook on low for 7-8 hours.

Lift lid and use a couple of forks to shred the chicken.

Slice eggplants long ways (I cut a medium one into 4 slices) then pat dry of any water.

Spray with a little olive oil and place into a hot frying pan. Cook each side for a couple of minutes until soft and golden.

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Sprinkle eggplant with a little salt, then transfer to a lined baking tray.

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Top the eggplant with the slow cooked chicken mix and a little grated cheese (dairy or plant based). Put under a hot grill for a few minutes until the cheese is melted and golden.

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Serve immediately.

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SO very full after dinner!

This quantity of chicken mix makes about 12 adult serves. If you’re not serving 6 like me, a half batch cooks exactly the same.

We portion out and freeze the left-overs ready for another easy family meal – just need to cook the fresh eggplant each time.

Full disclosure ….. 3 of my 4 kids cried on being told that they were having eggplant  – they had theirs on a little GF pasta instead!!!

P.S. I have been asked about the macros of this recipe – so if you need them: The serve as pictured above is 1/12 of the mix, roughly 1 ladle, with 2 x 100g slices of eggplant and 15g total of Tasty cheese. It is 282 calories, 10g fat, 30g protein and 20g carbs.

P.P.S I haven’t made a vegan version yet, but next time I intend to give it a go and I’ll update. I think I’ll use 2 cans of cannellini beans to replace the chicken and use stock paste or powder for the flavour, but not use the water.

Pear, Pomegranate & Date Overnight Oats

Every year in January our extended family gathers at the beach for breakfast to remember my Grandad on his birthday.

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It’s always a bring and share affair; fruit, savoury muffins, bacon and eggs, pancakes … And I’m pretty well not allowed to attend without bringing some form of fruity overnight oats.

This is the one I took this year.

It’s a super simple way to make a delicious, filling, summer breakfast when you are short on time in the mornings (ok – so every morning then?!).

  • 2 cups rolled oats
  • 2 cups unsweetened almond milk (or other milk of choice)
  • 1 tsp ground cinnamon
  • 1 large very ripe green pear, grated
  • 1 pomegranate, seeded
  • 6 medjool dates, quarted
  • Small handful of dry roasted almonds (or sunflower seeds), roughly chopped
  • 1 heaped tbsp each pumpkin seeds and hemp seeds
  • Several mint leaves, torn

Place the oats, milk and cinnamon in a bowl and mix together. Cover and place in the fridge over night, or for at least 2 hours.

In the morning, fluff up the oats with a fork, then grate the pear and stir it though.

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Top with the fruit, nuts and seeds and then mint and serve.

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Add a spoon of your favourite yoghurt (dairy, soy or coconut) if you’d like too.

Serves 8

Enjoy 🙂

Fragrant Stewed Apples (and the best ever apple sauce!)

Such simple comfort food!

We often wind up making this recipe when the apples (or pears!) we’ve bought are really floury or soft but we don’t want them to go to waste. My biggest little one is very excited whenever this recipe appears. He has Oral Allergy Syndrome and reacts quite badly to raw apple, but cooked he can handle it!!

Like most of my recipes I take the simple (lazy?!) option!

As well as taking less time, leaving  the skin on the fruit is terrific for the added fibre and nutrients. Very simple, and you don’t need to add any extra sweeteners.

  • 6 apples (whichever kind you like)
  • peel of 1 lemon
  • 1 tsp of ground cinnamon
  • 6 cloves
  • 1/4 cup water

Thermal Cooker Method: Core and slice the apples, place them in the machine, sprinkle over cinnamon and cloves. Then use a peeler to remove the yellow layer only of the lemon. Add the strips to the top of the apples.

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Add in the water and set for 15 minutes, speed 1, ST.

Stove top method: place all of the ingredients into a large sauce pan, cook, stirring frequently, with the lid on in between stirring. Will take about 15-20 minutes on the stove.

If you want a sweeter fruit desert, add in a handful of sultanas during the last few minutes of cooking.

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Place in an air tight container in the fridge and use for up to a week. Remove the peel and cloves before serving.

If you want a most delicious, fragrant, thick apple sauce instead, follow the same steps as above, then remove the lemon rind and either transfer to a blender or set a speed 4 for 15 seconds, scrape down and repeat.

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How can I use stewed apples?

  • Eat them on their own!
  • Mix it with yoghurt for breakfast or dessert
  • Use it as a topping for your soaked overnight oats
  • Add it to your cereal
  • Add in some roasted, crunchy nuts and have it for an afternoon ‘pick-me-up’
  • Serve it as a side to a soft tea cake

And the sauce?

  • Perfect if you’re doing baby food
  • Mix it through yoghurt
  • Use it as an egg or sugar replacer in cakes and baking (check out my Apple, Pumpkin and Oat muffins, or my Maple Cinnamon Weet-bix slice)
  • Use it with you next pork roast or pulled pork burgers.
  • Freeze it in ice cube trays so you can grab it out at short notice
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Delicious with yoghurt for dessert!

Enjoy 🙂