This is my favourite section, at the back of the book just for appearance’s sake to show that I’m really serious about nutrition. However, even though traditionally it’s not recommended to give children sweet things, there are many wonderfully healthy and tasty treats that won’t spoil the appetite and are very nutritious.
Sweeteners used in these recipes are honey, dates, agave syrup and molasses, which contain many minerals and nutrients, and although they do contain sugar, they can be seen as a positive addition to a meal. They may, however, just as easily be omitted or substituted with xylitol, which does not affect blood-sugar levels. The sugar debate is a big one and there is always a compromise somewhere, but I do think if children get used to fruit or natural sugars early on, they will not develop such a taste for refined sugar.
Serves 4–6
This dessert takes me back to the 70s when it was so very popular. Even its colours of cream, tan and brown are retro! My mum and dad hosted very glamorous dinner parties and it was always my job to arrange the flowers for the table and sideboard in those lovely peacock-tail fans. The food I remember most from those parties were the fascinating snacks with pre-dinner cocktails and desserts such as pavlova and crème caramel. My parents looked so splendid and the house was filled with laughter. As children, we had to stay in our rooms, only allowed two legitimate encounters with the guests: once as we greeted them on arrival and once as we bade them goodnight and got a kiss from our favourites. I would sneak into the kitchen and watch my mum and the cook preparing to serve the dishes and wait to see what was left over when the cook cleared them. Often, way after bed time, my sister Boo and I would lie in our nighties on the cool lawn with our dog, Major, just out of the pool of light from the lounge windows and listen to snatches of conversation, and dream with the stars. This dessert is the only one with sugar, but there is an alternative!
3 cups milk
1 vanilla pod
1 cup brown sugar or 4 Tbsp agave nectar (see below)
4 eggs
a pinch of salt
Preheat the oven to 160 °C.
Heat the milk with the vanilla pod until little bubbles appear. Leave to cool slightly, then remove the pod. Melt half of the sugar in a pot and when brown and runny pour it into an ovenproof dish, about 20 cm in diameter. The sugar will set immediately. If using agave nectar as a sweetener, omit this step or use the sugar for this stage and the nectar for the actual crème caramel.
Beat the eggs together, then add the remaining sugar or the agave nectar. Gently whisk in the milk and salt. Pour the mixture into the ovenproof dish (over the sugar, if used). Place the dish in a baking pan and put it into the oven. Pour boiling water into the baking pan to a height of 4 cm around the dish. Bake for about 40 minutes until you can wobble the dish and the mixture looks set. Leave to cool to room temperature or serve cold. If you think you can do so, without destroying the shape, invert the crème caramel before serving. As an alternative serving style, use individual serving bowls.
Serves 4
2 each of apples, pears and bananas, peeled and cut into small pieces
2 oranges, peeled, pith removed and segmented
pulp of 4 granadillas, sieved to de-pip
2 guavas, peeled, pips removed, and cut into small pieces
1 Tbsp grated fresh ginger
5 mint leaves, very finely chopped
juice of 1 large organic lemon
Mix all together and serve as my gran would have – with fresh farm cream (we had thick, yellow cream separated from the milk from her own dairy) poured liberally over each bowl. Alternatively, serve with yoghurt (see p. 30).
For fruit salads that really transcend the ordinary, there are a few simple things to keep in mind: combination, texture, and additional spice and flavour. Mother nature has bestowed on us a myriad of tasty fruits and berries, some of which team up better than others. You should prepare and cut the fruits to your own liking, but usually they do better in smaller pieces. Peeling, I feel, is relevant if you are not buying organic. By ‘extra flavour or spice’ I mean those little extras that utterly indulge your taste buds. A note here: I am blissfully ignorant about the rules for mixing of fruits in relation to their acidity content. I think my tummy, like its mistress, is complex enough to multitask effortlessly.
I suggest two of my favourite combinations here, then urge you to move on and surpass me in your own creations. Yes, it’s a labour of love to cut and prepare a fruit salad well, so sit down, use a clean board (I have one for fruit only; to avoid ominous onion smells!), peeler and knives. Invite a companion, then cut and chat together. If alone, meditate on how much you love those who will be feasting with you shortly.
Summer berry salad
Serves 4
800 g mix of your choice of berries (strawberries, raspberries blackberries, blueberries, red and black currants), washed
200 g roasted almonds, chopped
2 bananas
2 tsp vanilla powder
100 g fresh coconut flesh, grated
If using strawberries, hull and slice them. Mix all the ingredients together and serve with a good-quality dairy vanilla ice cream or cream, or Greek yoghurt.
Serves 4
When apples are baked they become all frothy and the texture is amazing combined with the chewiness of the skin. It’s best to serve them warm, so bake them the way my gran did – while we were eating dinner.
8 Granny Smith apples, cored
± 150 ml raisins
± 150 ml pecan nuts or almonds, chopped
zest of 1 organic lemon
2 tsp ground cinnamon
4 Tbsp honey
juice of 4 organic oranges
Preheat the oven to 180 °C. Arrange the apples in an ovenproof dish large enough for them all to stand upright.
Mix together the raisins, nuts, lemon zest and cinnamon, then stuff the apples with the mixture. Gently spoon the honey over the apples, followed by the orange juice. Bake for 45 minutes, or until the apples are soft and fluffy. Wonderful served hot with yoghurt (see p. 30).
I love making pastry. If you don’t like squidging butter and flour together, I’ll bet you there is an eager, small person in your home, with skills honed from hours at the play dough, just aching to do justice to your pie pastry. With their abundant energy, they can whip the cream too! And if they are still on fire after that, give them your hand washing ...
150 g butter, at room temperature
zest of 1 organic lemon
400 ml barley flour
1–2 Tbsp cold water
3 egg yolks
50 ml honey
zest and juice of 1 organic orange
3 organic oranges, peeland pith removed, and cut into 5mm-thick rounds
Rub together the butter, lemon zest and flour until they resemble breadcrumbs. Add 1 tablespoon of water. If the dough does not bind sufficiently, mix in another tablespoon of water. Wrap in clingwrap and place in the fridge for 30 minutes. In the meanwhile, preheat the oven to 200 °C.
Roll out the pastry and line a regular 23 cm- diameter pie dish with baking paper. Let the pastry hang 1 cm over the sides to allow for shrinkage. Bake the pie case in the oven for 10 minutes. Leave to cool slightly.
Whisk together the egg yolks, honey and orange juice in a pot. Keep stirring slowly over a low heat until the sauce begins to thicken, but don’t allow it to boil. Remove from the heat and stir in the orange zest. Pour the mixture into the pie dish over the pastry, then arrange the orange slices attractively on top. Bake the pie at 200 °C for 15–20 minutes. Serve warm with whipped cream or Greek yoghurt.
Fried bananas
Serves 1
Oh the syrupy softness of a fried banana! All the fruit sugars are intensified and merge so perfectly with cinnamon and cool yoghurt. We have enjoyed this for breakfast on more than one occasion.
1 banana, peeled
coconut oil or butter for frying
Fry the banana in a little coconut oil or butter. Turn on all sides until golden brown. Serve with homemade yoghurt (see p. 30) and seed and nut blend (see p. 25), cinnamon and honey. Pair them up with French toast (see p. 96) or flapjacks (see p. 29). A variation is to pour coconut milk into the pan with the fried bananas and add cinnamon or ginger to make a lovely warm sauce.
Fruit egg custard
Serves 4
3 eggs
3 cups milk
1 cup peeled, chopped and de-pipped pears, guavas or peaches
1 Tbsp raw honey
Preheat the oven to 160 °C. Grease 4 individual porcelain baking dishes.
Blend all the ingredients together and divide the mixture into the prepared baking dishes. Bake for 15 minutes until set.
Serves 2
A lovely, simple dish that many Swedish children eat as a mid-afternoon snack. They add sugar, but I urge you to test the sweetness of the fruit you are using first. Add a little honey if necessary.
300 ml cold water
4 tsp potato flour
100 ml puréed fresh fruit (pear, apple, strawberry, guava, mango)
Place the water in a saucepan and whisk in the flour. Bring to the boil for 1 minute, whisking continuously. Remove from the heat and leave to cool slightly. Stir in the fruit purée. Serve on its own or with milk or yoghurt (see p. 30).
Rice pudding
Serves 6
2 cups cooked brown or basmati rice
350 ml homemade plain yoghurt (see p. 30)
40 ml honey
3 eggs, beaten
1 tsp ground cinnamon
½ tsp grated nutmeg
1 cup seedless raisins (optional)
Preheat the oven to 180 °C. Grease an ovenproof dish well.
Gently combine all the ingredients and transfer to the prepared dish. Bake for about 1 hour (cover the dish for the first 40 minutes) until set. Serve with fruit compote (see p. 30) or fresh sliced fruit (berries are lovely).
Coconut rice pudding with stewed apricots
Serves 4
Oh this is a luxury! Perhaps it should read for two portions as people tend to become greedy with this little beauty. So double the recipe now. It’s fabulous cold too.
1 x 400 ml can coconut milk
300 ml milk (or another can coconut milk)
100 g Arborio rice
3 cardamom pods
honey or agave syrup (± 3 tsp or to taste)
½ tsp grated nutmeg
200 g dried apricots, soaked in rooibos tea or hot water with 1 – 2 star anise for 1 hour)
Combine the milks in a saucepan, then bring to just below boiling point. Add the rice, cardamom pods and star anise, and stir over a low heat for 20 minutes, or until the rice is tender. If it looks as though the rice is becoming dry, ensure that the heat is low and add a little milk each time you stir. Add the honey or syrup and gently stir in the nutmeg and apricots. Serve with toasted nuts if you like.
Serves 6
If you want to be more decadent here, spread the bread with butter and your favourite jam. If you eat only rye bread or a gluten-free variety, feel free to substitute.
8 slices brown bread
butter
100 ml raisins
425 ml milk
2 eggs, beaten
¼ tsp ground nutmeg
½ tsp ground cinnamon
Preheat the oven to 180 °C.
Spread the bread with the butter and place 4 slices, buttered side up, in an ovenproof dish. Sprinkle the raisins over the bread. Place the last 4 slices on top, buttered side up.
Whisk together the milk, eggs and spices. Pour the mixture slowly over the bread and let it soak in for 1 hour. Bake for 45 minutes. Serve with fresh fruit.
Banana muffins (wheat-, dairy- sugar- and egg-free)
Makes 12
Guilt-free, but by no means taste-free ...
1 cup oat flour
1 cup brown rice flour
2 tsp baking powder
a pinch of salt
175 ml milk
2 bananas, mashed
4 Tbsp apricot kernel oil
1 grated carrot (optional)
Preheat the oven to 180 °C. Grease a 12-cup muffin tray well.
Sift the dry ingredients together. Mix the wet ingredients together, then stir into the dry, but do not over-stir. Spoon the mixture into the muffin tray cups and bake for 20 minutes. Turn out onto a wire rack to cool.
Date and nut muffins (wheat-free)
Makes 12
4 Tbsp ground sesame seeds or peanut butter
120 ml rice flour
160 ml barley flour
200 ml oat flour
2 tsp baking powder
200 g dates, chopped
200 g chopped pecan nuts
1 egg
4 Tbsp sunflower or apricot kernel oil
50 ml honey (optional)
130 ml milk
Preheat the oven to 180 °C. Grease a 12-cup muffin tray (unless using a non-stick tray).
Combine the dry ingredients. Beat the wet ingredients together, then add to the dry ingredients, stirring as little as possible. Divide the batter into the muffin tray cups and bake for 20 minutes. Turn out onto a wire rack to cool. For extra fibre, add grated apple, carrot, courgette or butternut to the mix.
Orange and lemon polenta cake (gluten- and sugar-free)
Makes 1 cake
150 g butter or coconut oil
1 Tbsp olive oil
100 g honey
2 eggs, separated and whites beaten
100 g polenta
1 tsp baking powder
200 g ground almonds plus a few whole almonds to decorate
zest and juice each of 1 organic lemon and 1 organic orange
Preheat the oven to 190 °C. Line a cake tin with baking paper.
Cream together the butter or coconut oil, with the olive oil and honey, until light and creamy. Add the egg yolks, polenta, baking powder and ground almonds. Mix in the lemon and orange zest and juice. Finally, gently fold in the egg whites. Spoon into the cake tin and bake for 40 minutes or until a metal skewer inserted into the middle comes out clean. Leave to cool, before turning out. Decorate with whole almonds.
Delicious served with whipped cream or creamed cottage cheese.
Date and nut loaf (wheat- and sugar-free)
Makes 1 loaf
50 g butter
100 ml molasses
1½ cups oat flour
2 tsp baking powder
a pinch of salt
1 tsp cinnamon
150 g dates, chopped
150 ml chopped pecan nuts
1 egg, beaten
130 ml milk
Preheat the oven to 180 °C. Grease and line a loaf tin.
Gently melt the butter and molasses together. Mix the dry ingredients, together with the dates and nuts. Add the milk and butter mixture and the beaten egg. Spoon into the loaf tin and bake for 40–50 minutes, until a metal skewer inserted in the middle comes out clean. Turn out onto a wire rack to cool. Serve with cottage cheese or grated cheese.
Apple and almond slices (wheat- and sugar-free)
Serves 8
2 eggs
1 Tbsp honey
3 Tbsp oat flour
180 ml milk
300 g chunky cottage cheese
100 ml ground almonds
2 Granny Smith apples, peeled, cored and thinly sliced
Preheat the oven to 175 °C. Grease an ovenproof dish.
Whisk the eggs and honey together. Add the flour, milk, cottage cheese and almonds and mix to a smooth batter. Pour half the batter into the prepared dish, arrange the apple slices over the batter and pour the rest of the batter over the slices. Bake for 45 minutes. Leave to cool and cut into slices. Serve with fruit.
Awesome chocolate cake (wheat- and sugar-free)
Makes 1 cake
I developed this recipe out of a need to feed my craving for chocolate and my need to bake for therapeutic purposes. And voilà, a star was born!
300 ml boiling water
200 g dates
2 tsp bicarbonate of soda
1 tsp vanilla powder
100 g butter
1 banana
3 eggs
1½ cups barley flour
5 Tbsp raw cocoa powder
Preheat the oven to 180 °C. Grease a cake tin.
Pour the boiling water over the dates, bicarbonate of soda, essence and butter, and leave for 5 minutes. Purée the mixture. Add the banana and eggs and purée. Gently mix in the flour and cocoa. Pour into the prepared tin and bake for 30 minutes.
A fabulous carrot cake (wheat-, sugar- and egg-free)
Makes 1 cake
This can even pass as a luxury Christmas cake, its that good. Promise!
4 Tbsp honey
300 ml fresh orange juice
zest of 1 organic lemon and 1 organic orange
100 ml water
150 g carrots, grated
100 g butter
100 g seedless raisins
100 g dates, chopped
3 Tbsp desiccated coconut
1 tsp ground cinnamon
½ tsp ground nutmeg
2 eggs, beaten (optional)
250 g barley flour
a pinch of salt
2 tsp baking soda
175 g (at least!) pecans, macadamias and/or almonds, chopped
Topping
300 g cream cheese
zest of ½ organic lemon
5 Tbsp honey
Preheat the oven to 180 °C. Grease and line a 28 cm cake tin. (If you are in a hurry, use a muffin tray and they will bake in a third of the time.)
In a saucepan, heat the honey, orange juice and zests, water, grated carrot, butter, raisins, dates, coconut, cinnamon and nutmeg and gently boil for 5 minutes. Leave to cool to lukewarm. Stir in the eggs, if using.
Mix together the flour, salt, baking soda and nuts lightly, then blend into the carrot mixture. Turn out into the prepared tin and bake for 1 hour, or until a skewer inserted in the middle comes out clean. Leave to stand for 10 minutes, then turn out to cool.
For the topping, combine all ingredients well and spread over the cooled cake.
