I Quit Sugar for Life (41 page)
Read I Quit Sugar for Life Online
Authors: Sarah Wilson
I’ve remodelled these very sugary snacks into less crappy versions, getting the caramely, marshmallow effect from the nuts and the rice malt
syrup.
1 cup (225 g) macadamia nuts
4 cups (50 g) low-sugar puffed rice cereal or sugar-free puffed brown rice or popped corn
½ cup (125 ml) rice malt syrup
1 teaspoon vanilla powder
1½ teaspoons sea salt (optional, for salted caramel flavour)
Line a 20-cm square baking tin with baking paper. Process the macadamias in a blender or using the chopper attachment of a stick blender for 3 minutes, or until the nuts form a
smooth paste. Measure out ½ cup (125 g) of the macadamia paste and put in a large saucepan. (Any leftover macadamia butter will keep in an airtight container or jar in the fridge for up to 2
months.)
Toss the puffed rice cereal or popped corn into a large bowl. Add the syrup, vanilla and salt (if using) to the saucepan of macadamia butter and place over low heat. Cook,
stirring constantly, until the mixture begins to ‘melt’. Remove the pan from the heat and pour over the rice cereal or popped corn. Mix well, until each piece of puffed rice or popped
corn is covered with the mixture. Press into the prepared tin, using the back of a spoon to push the mixture into the corners. Refrigerate for 15 minutes or until set. Slice into squares or bars
and store in an airtight container in the fridge.
NOTE:
If you use puffed brown rice, the bars will be chewy rather than crispy.
MAKES
1 cup (250 ml) full-fat organic plain yoghurt (Greek-style is best) or coconut yoghurt
1 cup (250 ml) coconut milk
1 teaspoon granulated stevia
1 cup (250 ml) Pumpkin Purée (see
here
)
2 teaspoons ground cinnamon
1 teaspoon ground allspice or nutmeg (optional)
Blend all the ingredients in a blender or using a stick blender and pour into ice-lolly moulds. Insert the sticks and freeze for at least 4 hours.
MAKES
Re-own these nostalgic summer favourites. Eat sitting on a flaked-paint picnic bench outside the takeaway at your closest beachside caravan park if
you like!
400 ml can coconut cream
1 tablespoon rice malt syrup
⅓
cup (35 g) desiccated coconut
1 cup (120 g) frozen mango (pre-diced and frozen)
sprinkle of chopped macadamia nuts
Blend the coconut cream, syrup and coconut in a blender or using a stick blender and pour into ice-lolly moulds until they’re one-third full. Add a sprinkle of chopped
macadamia nuts. Freeze for 1 hour. Add the mango to the remaining coconut mixture and blend. Top up the moulds with the mango mixture, insert the sticks and freeze for at least 4 hours.
MAKES
2 cups (300 g) mixed almonds, cashews, pecans, walnuts and pumpkin seeds (preferably activated, see
here
), roughly chopped
2 cups (200 g) rolled oats
2 cups (150 g) coconut flakes
6 tablespoons coconut oil (or butter, or a mixture of both)
¾ cup (180 ml) rice malt syrup
1 cup (250 ml) Pumpkin Purée (see
here
)
1 teaspoon ground cinnamon
1 teaspoon ground allspice
1 teaspoon ground ginger
½ teaspoon ground cloves (optional)
5 tablespoons chia seeds
Preheat the oven to 160°C (gas 3) and line a 20-cm square baking tin with baking paper. In a large bowl, mix together the nuts, oats and coconut flakes. In a saucepan, melt
the oil or butter, syrup, Pumpkin Purée and spices. Add the chia seeds and bring the mixture to a gentle boil. Remove from the heat and stir through the nut and oat mixture until well
combined, then continue mixing for another minute to help the ingredients bind. Press the mixture evenly into the prepared tin and bake for 30–40 minutes or until golden. Remove from the oven
and allow to cool before slicing into bars. Store in an airtight container in a cool, dry place for 1–2 weeks.