low sugar biscuits

Hob Nobby Biscuits (low sugar)

Here is a recipe for biscuits that are low sugar, high in fibre and very importantly: high in taste and crumbliness! The original recipe is one from my Mum’s very old and battered ‘Belfast Cookery Book’. I’ve simply replaced half the sugar for desiccated coconut. If you compare these biscuits to HobNobs (an oaty biscuit you can buy in the UK) they are 60% lower in sugar.

They are very popular with my kids, and popular with me because I don’t have the ‘mummy guilt’ about them having a biscuit with too much sugar.

Ingredients:

4oz butter/margarine

1 oz caster sugar

1oz desiccated coconut

2oz plain flour

5oz porridge oats

Method:

  • Cream the butter and sugar together
  • Add the dry ingredients
  • Roll in to a ball. Flour a surface and your hands.
  • Roll out the dough to biscuit thickness with a rolling pin
  • Cut out biscuit shapes.
  • Put on baking tray, and put in oven (180 c) for approx 20 minutes or until starting to turn crisp and golden.

 

 

Advertisements

Easy Peasy Healthy Ice-cream

 

 

Like most of the recipes on this website, I use this one a lot, and it definitely lives up to the Fast Fit Food ethos. It uses 3 of the basic ingredients that I always have a stock of: natural yogurt, frozen berries and bananas. It is perfect as a pudding or as a snack, and it’s one of the recipes I give to my athletes for pre or post workout as it contains great amounts of protein and carbohydrates.

Benefits: yogurt provides good bacteria for the digestion as well as calcium and protein,   the berries and banana provides fibre; potassium and healthy carbohydrates from the bananas, antioxidants from the berries…..I could go on! 

I try to use nice ripe bananas – they are sweeter and easier to digest that greener ones. If you can buy yellow ones with brown specks, or allow them to ripen in the fruit bowl, then there is no need to add any extra sweetness e.g. from honey.

The type of natural yogurt you use is up to you: I usually use full fat for my kids as it gives a thicker creamier texture. If you are watching your weight, then use a low fat natural yogurt which usually Unknown-10276994has about half the calories. Contrary to popular belief, low fat natural (plain) yogurt does not have any added sugar or sweetness. If you are trying to increase protein in your diet, then go for Total which have twice the amount of protein as standard natural yogurts. Liberte has the advantage of having some fruit added, without too much sugar. All of them have the healthy bacteria!

If you are lactose intolerant, simply swap the natural yogurt for lactose free yogurt. Vegan? then go for soya or coconut yogurt.

Healthy, easy ‘ice-cream’images-3

Ingredients:

  • 500g pot of natural yogurt
  • 2 frozen ripe bananas (peel before freezing)
  • handful of frozen IMG_0905berries/any frozen fruit

 

Method:

  1. images-3Chuck the ingredients in to a blender and whizz up until smooth.
  2. To make more ice-creamy, you can put the mixture back in to the freezer for a few hours, then give it a good stir before serving.

 

4 minute Crispy Tortilla Pizza

Being a bit of a foodie, but short on time, I love to find something new to feed the family.

I would love to be more organised with food shopping, but am usually juggling dietetic clients, lecturing (that’s teaching actual real-life university students, not giving my own 3 children the third degree, although I also do that most of the time), looking after said children and generally running the house.

It was 2.55pm, I had been at my laptop most of the day writing patient reports, and I had to pick my the children up from school at 3.15. No snacks of any use in the house to satisfy ravenous little people’s large appetites. All I could muster was some frozen tortilla wraps, a near empty jar of pesto and some cheddar cheese.

Sometimes the best results come from these moments of desperation. Like when you have to panic buy a top to wear from the supermarket (for whatever reason), and it becomes a favourite that lasts for years.

Child and adult friendly, these tortilla pizzas are fabulous as a snack, in a lunch box or on a picnic. These are very adaptable so you can add or subtract ingredients (although keeping the wraps is kind of fundamental to the whole operation).
IMG_0889

I find that with fewer ingredients the filling of the ‘pizza sandwich’ is less likely to fall out while walking. If we’re at home or if it’s in the lunch boxes, I might add grated carrot, ham or tuna. Experiment to your heart’s content!016417

Ingredients:

  • 2 tortilla wraps
  • tablespoon of pesto or ready made tomato sauce e.g. Dolmio
  • Fillings of your choice (optional)
  • grated cheese

IMG_0884

Method:

  1. Lightly oil a non-stick frying pan, allow to heat up on a fairly high heat.
  2. Add one tortilla wrap to the pan, spread on the pesto/tomato sauce.IMG_0886
  3. Sprinkle on the cheese and other fillings.
  4. Add the top tortilla.
  5. When the bottom tortilla is browning and a bit crispy, carefully flip the tortilla sandwich over with a spatula
  6. Cook for two minutes on the other side.

The cheese will have melted and the wraps should be nice and crispy. Chop in to quarters or sixths. Can be eaten hot or cold.

Oaty Banana and Date Cookies

IMG_0872.JPG

 

Crunchy on the outside, chewy in the middle, with a lovely sweetness from the bananas and dates. These healthy no added sugar cookies are chocca block full of fibre, B vitamins, magnesium and potassium.

Many of my dietetic clients and friends ask me about fruit being full of sugar and therefore being ‘bad for you’. Yes, fruit is sweet, but the sweetness comes from ‘intrinsic sugars’ which the body processes and responds to differently to the sugar found in biscuits, cakes, sweets and fruit juice (extrinsic sugar). Whole fruit is a wonderful source of essential vitamins, minerals and phyto chemicals that are very nourishing for the body. The fibre is also important for the digestive system – not only does fruit keep things ‘moving’ along, it also maintains a healthy micro biome (the beneficial gut bacteria).

 

Ingredients:

2 large ripe bananas

½ cup datesIMG_0866.JPG

¼ cup vegetable oil or coconut oil

2 teaspoons cinnamon

1 teaspoon baking powder

2 cups of oats

small handful raisins or dark

chocolate chips
 

Method:

  1. In a food processor, put the bananas, dates, coconut oil, cinnamon and baking powder and whizz up until smooth.
  2. Mix in the oats and raisins/dark choc chips with a spoon.
  3. Spoon generous dollops (about 2 tablespoons) on to a baking tray with greaseproof paper. Gentle press down so thy splodge out a bit.
  4. Bake for about 20 minutes at 170c.
  5. Remove from the hot baking tray and let cool on a cooling rack (no one likes a soggy bottom!)