Flourless Chocolate Cake

Ingredients:

16 oz. solid dark chocolate (use your favorite GF dark chocolate bars) 

1 cup organic light brown sugar, packed 

1/2 cup organic white cane sugar 

3/4 cup very hot strong coffee (or use espresso powder in very hot water) 

2 sticks unsalted butter, room temperature, cut into pieces 

2 tablespoons unsweetened organic cocoa powder 

8 large organic free-range eggs, at room temperature 

1 tablespoon bourbon vanilla extract- yes, a tablespoon!

Instructions:

Preheat the oven to 350ºF. Prepare a 10-cup Springform pan by lining the bottom with a circle of buttered parchment. Wrap the outside of the whole pan (underneath, to catch any leaks) with a big piece of foil. 

Break up the dark chocolate into pieces and pour the chocolate into the bowl of the food processor. Pulse until the chocolate breaks up into small bits. Add the sugar. Pulse until the chocolate and sugar turns into an even, sandy grain.

Pour the hot water or coffee slowly into the feed tube as you pulse again. Pulse until the chocolate is melted. Magic!

Add the butter pieces and the cocoa powder, and pulse to combine. Add the eggs and vanilla, and process till smooth. The batter will be liquid and creamy. 

*Note for cooks across the pond: One stick of butter here equals 8 tablespoons, or one half cup, 4 oz.

Pour the batter into the lined Springform pan.  

Bake at 350º F in the center of the oven, till puffed and cracked and lovely - about 55 to 65 minutes. (Note - it took an hour plus 15 minutes when I baked this at high altitude.) Use a wooden toothpick to check the center of the cake; pick should emerge clean, with maybe a crumb.

Place the cake pan on a wire rack to cool. The cake will deflate. Don't worry! When cooled a bit, press down on it gently with a spatula to make it even, if you wish. Or not.
When the cake is completely cooled, cover, and chill it for at least three hours (best up to eight hours), until serving. Overnight is even better.

Serve thin slices with drizzled chocolate sauce or a sprinkle of sifted powdered sugar. Garnish with a fresh berries or mint leaves.

Yield: 12 to 15 slices

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Coconut cupcake

1 cup butter, at room temperature
2 cups sugar
4 large eggs
1 tsp coconut extract
3 cups all-purpose flour
1 Tbsp baking powder
1/2 tsp salt
1 cup coconut milk or regular milk

Frosting (recipe follows) and shredded coconut, for decorating

Coconut Frosting:
1 cup butter, at room temperature
8 cups confectioners’ sugar
1/2 cup coconut milk or regular milk
1 tsp coconut extract

Preheat oven to 350F. Line cupcake pans with paper liners; set aside.

In a large bowl beat the butter and sugar for a few minutes, until fluffy. Add the eggs one at a time, beating after each. Beat in the vanilla.

In a medium bowl, stir together the flour, baking powder and salt. Add about a third to the butter mixture, beating on low speed just until combined. Add half the coconut milk in the same manner, then another third of the flour mixture, the rest of the coconut milk and the rest of the flour. It may look curdled at some point -this is OK.

Fill the prepared muffin cups 3/4 full and bake for 20-25 minutes, until pale golden and springy to the touch. Meanwhile, to make the frosting: beat the butter and half the confectioners’ sugar until smooth; add half the coconut milk, then the rest, and the extract, and the rest of the confectioners’ sugar, beating until you have a spreadable frosting. Cool completely before frosting. If you like, put about a cup of shredded coconut into a shallow dish and dip freshly frosted cupcakes to coat completely. Makes about 2 dozen cupcakes.

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Orange Dream Creamsicle Smoothie

Summary: A low-calorie, healthy smoothie that tastes just like a creamsicle. A perfect post-workout thirst quencher or mid-afternoon snack.

Ingredients

• 1 navel orange, peeled
• 1/4 cup fat-free half-and-half or fat-free yogurt
• 2 tablespoons frozen orange juice concentrate
• 1/4 teaspoon vanilla extract
• 4 ice cubes

Instructions

1. In a blender, combine the orange, half-and-half or yogurt, orange juice concentrate, vanilla, and ice cubes. Process until smooth.

Preparation time: 5 minute(s)

Number of servings (yield): 1

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Dairy Free Berry Smoothie

Ingredients

~ Juice from one orange

~ 1/2 cup of frozen berries

~ 1 frozen banana

~ Other fresh fruit if you wish

1. Combine all the ingredients in a blender. If you want it to be less think add water or the juice from one more orange. The more juice you add the more natural sugars  your smoothie will have.

Serving suggestions - Serves 1

~  If you want some protein, add an egg white to the recipe and blend well. Alternitively, ensure you have a handfull of nuts or a small handful of sliced meat / bacon to get an extra protein hit.

~ Make-take-and-go: Pop this in a shaker and take with you so you can enjoy it on your way to work.

Recipe by Rebecca Mountford

© Copyright Fresh Start Health and Fitness Pty Ltd 2012

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Lemon Chicken Romano

Ingredients

• 2 (8 oz) boneless, skinless chicken breasts, trimmed, halved horizontally*, and pounded to 1/2-inch thick
• 2 oz shredded Whole Milk Mozzarella cheese (1/2 cup)
• 2 oz shredded Provolone cheese (1/2 cup)
• 1 large egg
• 1 Tbsp all-purpose flour
• 1/2 cup Panko bread crumbs
• 1 1/2 oz finely shredded Romano cheese (1/2 cup)
• 1 Tbsp chopped fresh oregano
• Zest of 1 lemon (2 tsp)
• 1/2 tsp garlic powder
• Salt and freshly ground black pepper
• 2 1/2 Tbsp vegetable oil
• 2 1/2 Tbsp extra virgin olive oil
• Lemon slices or wedges for serving (you can just use the one that was zested)

Directions

• Preheat oven to 350 degrees. Sprinkle each side of the chicken cutlet lightly with salt (about 1/16 tsp per each side), let stand at room temperature 20 minutes. Combine Mozzarella and Provolone cheese in a bowl, set aside.
• In a shallow dish, whisk together flour and egg until smooth. In a separate shallow dish, toss together Panko bread crumbs, Romano cheese, oregano, lemon zest, garlic powder and 1/4 tsp pepper. Pat chicken dry with paper towels. Working with 1 chicken cutlet at a time, dredge chicken in egg mixture coating both sides and allowing excess to run off, then immediately transfer to Romano mixture and coat both sides with mixture, while pressing gently to allow crumbs to adhere. Transfer chicken to a plate and repeat process with remaining chicken cutlets. Pour 2 1/2 Tbsp olive oil and vegetable oil into a 10-inch non-stick skillet and heat over medium-high heat. Once oil is hot, add 2 coated chicken cutlets and fry without moving them until bottom is crispy and golden brown, about 2 minutes, then using metal tongs rotate to opposite side and cook until golden brown, about 2 minutes longer. Transfer fried chicken to a large plate lined with paper towels to drain. Repeat process with remaining 2 pieces of chicken.
• Place cutlets on rimmed baking sheet, sprinkle tops with Mozzaralle cheese mixture and transfer to preheated oven to bake until internal temperature registers 165 degrees on an instant read thermometor, about 12 minutes (you can broil during the last 1 - 2 minutes if desired). Remove from oven and garnish with lemon slices or wedges, serve warm. Squeeze fresh lemon juice from lemon slices over chicken just before enjoying.
• *freeze chicken breasts for 15 minutes to help slice easier, then lye breast flat and trim into two pieces through the thickness of the breast.

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Healthy quiche

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Pastry

~ 300g almond meal

~ 3 large free range organic eggs

~ Pinch of salt and black pepper

~ 4tsp linseeds

~ 4tbsp macadamia nut oil

Quiche Filling

~ 6-8 eggs (depending on how big your quiche dish is)

~ 75ml skim milk

~ 60g reduced fat feta similar cheese

~ 8 small mushrooms, sliced

~ ½ red capsicum, deseeded and diced

~ ½ red onion, diced

~ Bunch of aspargus, woody ends removed

~ 150g cherry tomatoes

~ Salt and black pepper

Oven

~ Preheat oven to 200ºC (or 180ºC fan forced)

To make the pastry

1. Combine the almond meal, eggs, linseeds pepper and salt together until a soft dough is formed. You may need to add a little more oil or almond meal depending on the consistency. The dough needs to be reasonably firm and not too sticky.

2. Line a 25cm pie or quiche dish with baking paper and grease with a little macadamia nut oil.

3. Flatten the dough with the palms of your hands and mould into the lined dish, covering the base and side with the dough. (You can roll it flat with a rolling pin but I find it a little difficult with a ground nut based dough)

4. Neaten the edges of the pastry case with a knife or your fingers.

5. Prick base all over with a fork. Place sheet of baking paper over pastry. Half fill with baking beans or rice. Place onto try and bake in the middle of the oven for around 10 minutes.

6. Remove beans and paper and bake for a further 5 minutes until base is just hard and a little golden.

To make the filling

1. Meanwhile, in a non-stick pan lightly fry the onion, capsicum and mushrooms until just soft.

2. Arrange the cooked vegetables in the pastry case.

3. Whisk the eggs and milk with a little salt and pepper.

4. Pour the egg mixture over the vegetables and arrange the asparagus and tomatoes in the egg mixture.

5. Crumble over the feta

6. Bake for 35 minutes in the oven until golden and just set in the middle.

Serving suggestions - Serves 8

~  Serve warm with vine roasted tomatoes and a green salad tossed with fresh lemon, salt, pepper and extra virgin olive oil (as pictured).

~ Serve cold as a healthy high protein snack.

~ You can also use almost any vegetables or cheese. Another delicious variation I like to make contains fresh flaked salmon, chives and low fat crème cheese.

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Healthy Beef Enchiladas

Ingredients:

• 1 pound lean ground beef or 1 package fully cooked shredded beef
• ½ cup chopped onion
• 2 cloves garlic, crushed
• ½ tsp. salt
• ¼ tsp. pepper
• 2 cans (10 ounces each) mild enchilada sauce
• 8 small corn tortillas (6-7 inches diameter)
• ¾ cup shredded pepper-jack cheese
• 1 Tbsp. chopped fresh cilantro
• sour cream (optional)

Instructions:

1. Preheat oven to 350°F.
2. In a large nonstick skillet, brown ground beef, onion and garlic over medium heat 8-10 minutes or until beef is no longer pink, breaking beef up into ½-inch crumbles. Pour off drippings. Season with salt and pepper. Stir in ½-cup enchilada sauce from one can. Set aside remaining sauce from that can.
3. If using fully cooked shredded beef, stir in ½ cup enchilada sauce and follow recipe below.
4. Pour second can of sauce into a shallow dish. Dip tortillas, one at a time, into sauce to coat both sides. Spoon one-eighth of beef mixture evenly down the center of each tortilla and roll up. Place seam-side down in a 13x9-inch baking dish.
5. Cover dish with aluminum foil. Bake in 350°F oven for 15 minutes.
6. Remove foil. Spoon reserved enchilada sauce over enchiladas. Sprinkle with the cheese. Continue baking uncovered for 10 minutes or until cheese is melted. Sprinkle with cilantro. Serve with sour cream if desired.

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