Tag Archives: dessert

Fruity Cake

fruitycake

(Image by www.adrianalfordphotography.com)

Since I started reading and blogging about the Ray Peat way of eating – it’s been about 3 years now – my realisation is that 90% of people put on weight when they start eating this way.

(I did a survey on my One Ten Toned –Slimbirdy – Eating Peaty FB Group and the result was 88% with weight gain – so very close.)

One of the reasons is that many keep fat intake quite high along with what is essentially a high carb diet.

There are a few problems with this:-

  1. Free fatty acids in the blood inhibit glucose metabolism
  2. It’s basically a prescription for diabetes
  3. It is probably the most more-ish/addictive combination encouraging over consumption
  4. Consumed fat converts to body fat more easily than carbs in an excess calorie situation.

Read more here:

Why carbs & fats together are irresistible.

Fats are more responsible for body fat increase.

Sure saturated fats are more protective than PUFAs, however the amount you need is very minimal.

Some advocate that the food we’re eating like eggs, milk, meat, cheese etc have more than enough fat and no added fat is needed at all – as in don’t even cook with it. In fact there’s probably too much in some foods already and therefore more fat reduced options are recommended like skim milk, cottage cheese etc if you have excess weight/fat issues.

So, when it comes to making your desserts and sweet treats, the emphasis should be on carbs and protein (where possible) and hardly any fat should be used at all. So put down your butter based fudge, heavy cream ice cream and chocolate based slice and let’s make something more fruit based.

Now this recipe is an adaptation of the classic Country Women’s Association Three Ingredient Fruit Cake. You’re supposed to soak the dried fruit overnight and go from there. However I’m not that organised and if I’m in the mood to cook, I want to do it now and not wait; the feeling might be gone by the morning!

So let’s get into it…

Fruity Cake (Approx 10 small slices)

2 cups medjool dates chopped (8 dates)

½ cup orange juice

½ cup gluten free self-raising flour

1 TBS butter

1 medium banana

pinch sea salt

How you do it…

  1. Place dates, salt in a medium saucepan and pour over juice.
  2. Bring to a boil, reduce heat to a simmer for 2 minutes, squashing the dates a little as it cooks. Remove from heat, add butter, mix it in and leave to cool off a little.
  3. Preheat oven to 150°C
  4. Line a small baking tin with baking paper and set aside.
  5. Mash the banana in the date mix, add the self-raising flour and stir well until completely combined.
  6. Spoon into small cake tin and bake for 30 mins covered with more paper.
  7. Remove from oven and leave cake to cool entirely in the tin.
  8. Keep in an airtight container in the fridge.

(See the end for the macro breakdown.)

Other substitutes/additions to try…

  • iced coffee instead of OJ
  • black coffee instead of OJ
  • ginger ale instead of OJ
  • macadamia nuts
  • cinnamon or other spices
  • any dried fruit just make sure preservative and oil free

Now I used dates in this recipe instead of just dried fruit, because I’m yet to find any dried sultanas, raisins, whatever, without sunflower oil and/or preservative 220.

I accidentally made a batch without banana one time and a separate time forgot the small amount of butter and both times my taste tester declared – “Not as good as last time.”

So these were the two additions essential to make it a moist, yummy delight.

You can eat it just warm from the oven, but it’s quite soft to cut.

It’s best after a night in the fridge and warmed up in the microwave or toasted a little under the grill.

So enjoy this fruit based delight and help your body reach optimal health.

Happy easy cooking.

 

Kristy x

Macros/Calories – for those who track that kind of thing

Total

232g carbs – 13.5g fat – 8.5g protein – 1000cal

Slice

23.2g carbs – 1.35g fat – 0.85g protein – 100cal

Chocolate Peanut Butter Sorbet

ray peat, low fat, chocolate, peanut butter, metabolism

Excited to bring you the chocolately peanut buttery version of my light ice cream!

Normally I’m not a fan of chocolate ice cream, preferring real chocolate every time. But this time it’s different, somehow I’ve managed to get the intensity just right and the combo is bliss.

I’ve made it four times since the first time already! Just as well it’s super easy to make.

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Low fat custard (Ray Peat Inspired)

ray peat, protein, low fat, metabolism, hormones

So given my latest direction of Ray Peat inspired eating, custard would have to be one of the most perfect dessert foods. Milk, sugar, maybe eggs, maybe gelatin – they’re all on the preferred foods list for optimal health in Ray’s book. So it’s not like you are cheating in any way when you eat this – you’re supposed to be!

So perhaps I should put ‘guilt free’ in the title?

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Applesauce Four ingredient Brownies – Ray Peat Inspired

ApplesauceBrowniesPink

I am slowly working my way through my recipes and tweaking them to be less full of nuts, less fats and introducing more Ray Peat friendly ingredients to offer maximum nutrition, even if it is a sweet treat.

Good fats are great like cacao butter, coconut oil, even grass-fed normal butter, however when the fudge you are eating is equivalent to a tablespoon of fat each mouthful, well ‘the too much of a good thing’ rule may very well apply.

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Nut Free Bliss Balls

nut free, bliss balls, ray peat

We healthy types are a bit bonkers!

(I hear my friends saying “I’ve been trying to tell you that for years!” Bahaha.)

While the heart is in the right place – just trying to be healthy, and help others attain this mystical level of nirvana – this pursuit of health kind of sneaks into extremes very easily, and before you know it, you slip into ‘not healthy’ because of it.

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Sweetened condensed milk sorbet (light ice cream)

milk , thyroid, fast metabolism, dairy, sugar

Did you know that sugar is actually a powerful metabolic food that feeds every cell in your body? The biggest problem though, is that we all eat it incorrectly, then blame the sugar for being bad for us. Anyway, that’s a thought bubble for another post!

So for those who still allow a little sugar in your life, here is a super easy vanilla ice cream that easily trumps store bought chemical-filled options, and tastes amazing!

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‘Nutella’ Cheesecake (nut free)

NutellaCheescakeCC

As I’ve mentioned before, I am moving away from cakes and slices being made of all nuts because…

  1. They’re hard to digest
  2. They’re full of polyunsaturated fats, which we now know when eaten in excess, mess with a cell’s ability to process sugar (read more here.)

Potential cause of diabetes anyone?

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White Choc Fruity Bites & FYI on Teeth Remineralisation & Phytic Acid

coconut, coconut butter, dates, prunes, healthy snack, dessert

So since I’ve been eating a little more along the Dr Ray Peat principles, read what that is here. I’ve found that drinking sweetened tea or coffee with honey and not rinsing between, has affected my teeth. A bit of sensitivity and lingering dull pain here and there.

Cut straight to the end – I’ve fixed it – however it started me looking into the remineralisation of teeth.

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Chocolate Sweet Potato Frosting

sweet potato, frosting, icing, healthy, party food

Full confession: this was not my idea.

I first heard about it on Mummy Made it and because I am currently zoned in on all things icing and frosting at the moment to zshush up my creations, I thought I would explore further.

Google reveals that quite a few knew about this about 5 years ago and I’m late to the party! Better late than never right?

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