Fructose Free Biscuits

Here it is...magic fructose free biscuits ;)

A little note first - since quitting sugar I find that I can taste sweetness in many more foods and I only need around half the amount of sweetener in baking. If you are still eating sugar or still cutting back, you may find you want a little more sweetness - my advice is to try it as is and add a little more if you feel it needs it.

This was my first batch, but I've listed some variations below that I think would work really well.

3/4 cup almond meal
3/4 cup plain wholemeal flour
pinch salt
1/2 teaspoon cinnamon
1/4 cup extra virgin coconut oil
1/4 cup rice malt syrup

Combine dry ingredients,  add coconut oil & rice malt syrup and combine to a dough. I do this very quickly in my food processor.

Form into a log, wrap and refrigerate for 30 mins to firm up.  Slice into rounds, flatten slightly & bake in a moderate oven for 10-15 mins until golden.  Cool on a wire rack.

* Check the ingredients on your rice malt syrup - the only ingredient should be brown rice.

Variations:

Swap the cinnamon for other spices - mixed spice, ginger etc

Swap the cinnamon for the zest of an orange or lemon

Add some cacao powder for chocolate biscuits - add a splash of cold water if the dough is too dry

Make a double batch and freeze one of the logs. When you want biscuits,  simply slice & cook from frozen!

Enjoy!

Vegetable & Prawn Fried Rice

Recipe on request :)

This recipe changes slightly depending on what I have. Lots of prep but then it all comes together really quickly. I usually prep earlier in the day and store in containers in fridge (as grouped below).

PREPARATION

Peel & de-vein prawns

Whisk 2 eggs & 1 teaspoon of tamari (or soy sauce)

Peel & grate a knob of ginger,  finely chop 1 small red chilli (or to taste), finely chop 1 brown onion, finely dice 2 rashers of bacon.

Dice 1 red capsicum & 1 large carrot (or other veges of choice).

Finely chop 3 stalks spring onions.

Wash rice & add to rice cooker with water as per instructions for rice/grain of choice. Cook rice and allow to cool in fridge if preparing earlier or turn on rice cooker 30 mins before cooking (depending on rice & cooking method).

COOKING

Heat a little olive oil in pan, add egg & swirl pan. When almost cooked, tip onto a plate & slice.

Add a little more olive oil to pan. Add ginger, chilli, onion & bacon. Cook for a couple of minutes to soften. Add veges & toss.  Allow to cook a further couple of minutes.

Add rice, prawns & 1/4 cup of tamari (or soy sauce). Prawns should only take a couple of minutes to cook depending on size.

Finally add spring onions, egg, a handful of cashews & a good sprinkle of sesame seeds.

Serve with a wedge of lemon.

Enjoy!

Dinner Meal Plan

Another week, another meal plan! Thought I would just share our dinner meal plan this week, hopefully it will help inspire some new ideas :)

I will also just mention that I'm currently on a bit of a fitness kick so our dinners are generally low carb, high protein, low fat options.

'Fried Quinoa' with Prawns & Veges (a take on Fried Rice)
Mountain Bread Chicken Sausage Rolls with Salad (2 nights)
Steak with Veges & Cauliflower Sauce
Chicken Meatloaf with Veges & Salad (2 nights)
Almond & Parmesan Crumbed Fish with Oven Baked Sweet Potato Chips

Happy Meal Planning! :)

Sample Meal Plan

Eating real,  quality food doesn't have to be expensive. In fact, it can actually be cheaper (and so much tastier in my opinion!).

My shopping budget for a family of 2 adults and 2 children is $150 per week.  This includes all meals & snacks including meat & produce. Almost no preservatives or additives and organic where possible.

Here is a sample meal plan for our family for this week:

BREAKFAST
Me:
Homemade muslei

Dad & Kids:
Weetbix & milk
+ Toast & eggs on weekends

LUNCH
Me:
Salad leaves with bacon, walnuts & lemon
Vegetable stir fry with almonds
Scrambled eggs/omelette with spinach

Dad:
Chicken & salad or peanut butter sandwiches
Leftover dinners

Kids:
Peanut butter, jam or honey on bread or toast
Mini Pizzas

DINNERS
Cauliflower 'Alfredo' with wholemeal fettuccini
Chicken with Lentils & Chorizo with green salad
Calamari with Herb & Chilli spiked quinoa stuffing with green salad
Chicken & Mushroom Pie with homemade pastry & steamed veges (2 nights)
Kangaroo mince hamburgers on homemade wholemeal breadrolls with corn on the cob(2 nights)

SNACKS (all homemade)
Crunchy baked chickpeas
Honey Spiced Trail Mix
Raw vegetable sticks
Bliss balls
Roasted Vegetable Chips
Fruit

Kids:
Wholemeal Cinnamon Rolls
Muslei Bars
Chocolate Crepes
Choc Chip Oatmeal Cookies
Fruit
Crackers

It does seem like a lot of cooking, but none of it is very time consuming - in fact a lot only takes 5 mins and cooks itself while I am off doing other things. Most of my dinners can be done in under 30 mins.

Hope this provides some inspiration!