These very low carb/high protein snack bars are fantastic for that moment when you would reach for cake/biscuit/chocolate – something with your hot drink to keep you going until lunch or dinner time.
Cinnamon is amazing – it contains compounds that promote insulin function, improve blood glucose levels and increase insulin sensitivity, so it’s very helpful when you’re feeling hungry. It also slows down the speed at which food is digested so it lowers the ‘glycaemic load’ of your food. You might want to play with the amount, to suit your taste.
In a bowl, mix:
100g oat bran
15g goji berries
25g chopped nuts
25g flaked almonds
15g ground almonds
A tsp cinnamon
1 egg (or 50ml chick pea water)
1 tbsp Xylitol (e.g. Natural Sweet)
Half a tsp of vanilla essence
Combine the ingredients and press into a 7” square cake tine, lined with parchment. Score into 9 squares. You could use a small, round sandwich tin and score into triangles. Bake in a fairly hot over for 15 minutes. Turn out, peel off the paper and gently separate the pieces before you allow to cool. Keeps well in an airtight container.
This recipe substitutes low GI apple, prune and apricot for the traditional high GI currants, raisins and sultanas, so it may help people who suffer from digestive problems such as irritable bowel syndrome, which is notoriously sensitive to sugar-laden dried fruit.
If you want to reduce the carb content, substitute 100g of the flour with oat bran.
You could serve this recipe warm with double cream or crème fraiche, as a lighter alternative to Christmas pudding. It also keeps extremely well, if you can resist it!
250g gluten-free self-raising flour
1 tsp baking powder (Supercook do a gluten-free version)
150g xylitol (Total Sweet is the one I use)
250g butter, softened
1 tsp vanilla extract (buy good quality – lasts for ages)
150g dried apricots, stoned (organic/unsulphured)
200g prunes, stoned
one large or 2 small Bramley apples, peeled and chopped (should total about 200g)
150ml orange or apple juice or (replace 50 ml with brandy)
grated peel of 1 orange and 1 lemon
3/4 tsp ground ginger
2 tsp cinnamon
1 tsp mixed spice
100g ground almonds
Grease a 22cm (9”) cake tin and double-line with baking paper.
Heat oven to 160 degrees c
Boil prunes, apricots and chopped apple in the juice for seven minutes, then blitz in a food processor, or chop very finely before you boil.
Beat the softened butter and xylitol with a spoon or electric hand mixer.
Beat in eggs singly, then vanilla extract. (Don’t worry if it curdles.)
Sieve in flour, baking powder and spices, and mix gently.
Mix in fruit, then ground almonds. Spoon into tin and bake in the middle of the oven for 60 minutes. Don’t hang about – the heat from the fruit will activate the baking powder so get it in the oven! It’s ready when a skewer comes out clean. Cooking time will vary – you might need more if you have conventional oven, less in an Aga. Cover the cake to prevent browning – I used butter paper. Cool it in the tin – it’s quite fragile when it first comes out but firms up when cool.