Two Healthy Snack Recipes – No Simple Sugars, Wheat, Dairy or Eggs!

Karen McTackett By Karen McTackett, 8th Jan 2014 | Follow this author | RSS Feed | Short URL http://nut.bz/2k8ox1-p/
Posted in Wikinut>Health>Diet & Nutrition

Snacking when on a diet restricted due to allergies or attempted weight loss is difficult at the best of times let alone for someone who loves chocolate and sweet snacks. These two sweet snack recipes are free of simple sugars, wheat, dairy, and eggs so they are appropriate for most restricted diets. They can be adapted to be nut free and with the right choice of ingredients, are both gluten free. They are simple, no bake recipes that you can whip up in less than five minutes. ENJOY!

No Gluten or Sugar for me Please!

I recently discovered I have a mild sensitivity to gluten and although it is not severe, I like to avoid the horrible pain and headaches it give me. Add to that my desire to minimise simple carbohydrates in my diet and I had to start thinking outside the box when it comes to sweet snacks. I have nothing at all against dairy and eggs but I wanted something quick and easy that would not require a great deal of effort or any cooking and that would keep in the refrigerator for more than a few days so that I could make it in bulk. The result are the two recipes below which are both 100% free from simple sugars, wheat products, dairy and eggs.

I have firstly listed all of the ingredients used including where to buy them, the health benefits, alternative options, and any allergen advice where necessary. Then I present to you Sesame Snappers and Coco-Choc Bars. You may notice something strange about my recipes – no measurements! That is because these recipes are so ridiculously easy to make that I have never measured anything going in. You can make adjustments as you go, you just throw in a bit extra of the ingredient you need. They both take about five minutes to prepare so what could be simpler?

I hope you enjoy these recipes and if you do make these, please, let me know what you think because I LOVE them.

The Ingredients Used

Coconut Oil –
Recommended: Virgin, unrefined. **HIGHLY RECOMMENDED
Benefits: It is classified as a super-food. It is the only fat that it is claimed can help you lose weight. I advise you to make your own decision about this on the research available.
Where to purchase: From the health food section at your local supermarket or CostCo where you can get a much larger jar for a vastly reduced price.
Alternatives: The physical properties of coconut oil as well as the health benefits make this the only option in my recipes.

Rice Malt Syrup –
Recommended: Organic and gluten free – Any brand.
Benefits: Rice Malt Syrup is made from brown rice. It is a complex carbohydrate rather than a simple sugar so you can avoid that sugar crash.
Where to purchase: From the health food section at your local supermarket.
Alternatives: Honey has the same consistency though this is a simple sugar so it may leave you wanting more.

Puffed Rice –
Recommended: Abundant Earth puffed brown rice.
Benefits: What can be better than getting high fiber brown rice into your diet through a sweet snack?
Where to purchase: From the health food section at your local supermarket.
Alternatives: You could use rice bubbles but that would add significant sugar and wheat.
Allergen advice: The pack I get states that it “MAY CONTAIN GLUTEN”. I have never have an issue with it; however, it should be avoided by those with Coeliac Disease or a high level of sensitivity. You can probably purchase a certified Gluten Free variety from health food stores. If not, you can always try the other recipe!

Hazelnut Meal –
Recommended: Any brand.
Benefits: Hazelnuts are high in good fats, fiber, and several essential minerals.
Where to purchase: From your local supermarket.
Alternatives: Almond meal, any other nut meal, bran meal, or leave it out.
Allergen Advice: BOTH these recipes contain hazelnut meal though you could replace this with bran meal or just leave it out altogether. I would not recommend adding flour as neither recipe is baked.

Vanilla Essence –
Recommended: Natural and organic.
Where to purchase: From the baking section at your local supermarket.
Alternatives: If I had the money and/or the know how, I would to using vanilla bean so perhaps you could give that a go. The vanilla flavour simply adds an extra flavour and mild sweetness so you could go without or use any other flavour.

Sesame Seeds –
Recommended: Chemical free sesame seeds
Benefits: Sesame seeds are a good source of anti-oxidants and fiber and have a low Glycemic Index.
Where to purchase: From the health food section at your local supermarket.
Alternatives: One of the recipes calls for sesame seeds and as the main component (and its naming ingredient), there is nothing I could suggest as a substitution; however, you could try something different and use chia seeds or crushed nuts. I may give this a go myself!
Allergen advice: See above. Those allergic to sesame seeds should try the Coco-Choc recipe only.

Cacao –
Recommended: Pure cacao.
Benefits: Cacao is very high in anti-oxidants and many essential minerals.
Where to purchase: From the health food section at your local supermarket.
Alternatives: You could use cocoa but I don't think it gives you as rich a flavour. The health benefits are substantial in cacao but some are lost with cocoa due to processing. If you so not like chocolate, you could try substituting with more nut meal or leave it out altogether though I have not tried these so I cannot comment on the flavour.

Recipe for Sesame Snappers

Ingredients:
* Rice Malt Syrup
* Coconut Oil
* Sesame Seeds
* Hazelnut Meal
* Vanilla Essence

Optional Chocolate Topping:
* Coconut Oil
* Cacao
* Rice Malt Syrup
* Vanilla Essence

Scoop out a nice chunk of your coconut oil. I use about 150g - 200g for one baking tray worth of snappers. Pour in your rice malt syrup and vanilla. I start with about 50g of the syrup and a small splash of vanilla. Mix the ingredients with a beater or by hand. Once the ingredients are mixed well, test the flavour for sweetness and go ahead and add more rice malt syrup and vanilla if you need to.

That's the base of your recipe done. Now all you need to do is add in your sesame seeds and hazelnut meal. I use about 50g of the meal and 150 grams of sesame seeds but I would suggest starting with about 100g of sesame seeds only. Mix them through with a spoon and then add more of the sesame seeds for your desired outcome.

Line a baking tray with aluminium foil and spread the mixture evenly in a thin layer over this. Note, you do not need to oil the foil as the coconut oil will keep it from sticking. Place it in the fridge for about 5 minutes then take it out and deeply score your pieces. Place them back in the refrigerator to set – that will only take about ten minutes though if you can't wait that long, go ahead and try a piece now.

Chocolate icing:
Place about a tablespoon of coconut oil in a small bowl. Add about a teaspoon of rice malt syrup and a dash of vanilla. Add cacao as desired (more for a darker chocolate) and mix. Pipe over with a piping bag. If the room temperature is high, refrigerate the mix for a minute or two before using.

Recipe for Coco-Choc Bars

Ingredients:
* Rice Malt Syrup
* Coconut Oil
* Cacao
* Puffed Rice
* Hazelnut Meal
* Vanilla Essence

Scoop out a nice chunk of your coconut oil. I use about 200g for a loaf pan size. Pour in your rice malt syrup and vanilla. I start with about 75g of the syrup and a splash of vanilla. Add about 50g of cocoa, you can add more later. Mix the ingredients with a beater. Once the ingredients are mixed well, test the flavour for sweetness and chocolate deliciousness and go ahead and add more cacao or syrup if you need to. I like a dark chocolate so I tend to use quite a bit of Cacao. Once you are happy with the flavour and sweetness, beat on medium until the colour lightens just a touch – usually about two or three minutes.

That's the base of your recipe done. Add your hazelnut meal and roughly fold it through by hand. I use about 50g of the meal just as a flavour addition. Now you need to add your puffed rice and the best way to do this is in a few additions so that your get the final consistency you want. You can always add more so try about 2 cups and mix it through then add a cup at a time until you are happy.

You can use anything with high sides to set your slice. If it is metal or non-flexible, I would suggest using lining. I usually use a large plastic storage contain without lining because the slice pops out easily. Press it in until you have a solid block and place it in the fridge for about 5 minutes. Take it out and cut it into bars without removing it form the containing. If you do not cut them through now, you will have trouble doing it after it has fully set. Place them back in the refrigerator to set – that will only take about fifteen minutes though it you can't wait that long, go ahead and try a piece now.

A Tip for Working with Coconut Oil

The coconut oil will be stiffer in cooler temperatures so you may find it easier to use a beater rather than to beat by hand. If it is very cold and your oil is very hard, just give it a quick 10 seconds in the microwave or a minute in a bowl over hot water. In warmer temperatures, the oil will melt and may even seem watery. Do not be concerned about the consistency as once it is refrigerated, the coconut oil will harden.

Tags

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Meet the author

author avatar Karen McTackett
www.iamacademy.com.au
* Professional Writer/Facilitator/Speaker
* Writing Mentoring & Freelancer
* Master of Arts (Writing)
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Comments

author avatar Ptrikha
8th Jan 2014 (#)

Great and healthy recipe.

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author avatar Legend
8th Jan 2014 (#)

Sound yummy, thanks!

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author avatar Fern Mc Costigan
10th Jan 2014 (#)

Nice and interesting post in every line!

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