Jo-Anne Barker - Breakfast desserts: Desserts healthy enough for breakfast

Breakfast desserts A collection of desserts Jo-Anne Barker
Disclaimer: No part of this book may be reproduced or transmitted in any form or by any means, electronic or mechanical, including photocopying, recording or by any information storage without written permission from the author. All material in this book is provided for your information only and may not be construed as medical advice or instruction. No action or inaction should be taken based solely on the contents of this information. Copyright 2019 Jo-Anne Barker All rights reserved. ISBN: 9781096820499
Contents Disclaimer My story Introduction Recipes Scones, brownies & pancakes Cakes & cupcakes Small cakes & biscuits Cheesecakes Slices Pies & tarts Index My story For a period in my life I ate chocolate biscuits for breakfast, thinking the sugar would give me energy. It did the opposite.

I had no energy to get me through the day and couldnt focus. After two months of eating absolute rubbish, I was tested for diabetes; luckily the tests came back negative. I changed my taste buds, so I no longer crave sugar laden biscuits and cakes. Instead when I look at them now all I see is how ill they will make me feel, not the flavours in them I once enjoyed and craved. Now the foods which appeal to are the ones which I know will keep me feeling my best without any unwanted side effects. It was a journey for me to arrive when I am today.

Before becoming a Nutritionist I followed the low-fat diet. Believing fat was the culprit of heart disease and weight gain, I adopted a diet which included skim milk and eliminated saturated fats. When I was working as a cook in London, in-between shifts I walked to Covent Garden and had a fat-free frozen yoghurt and muffin which at the time I believed was healthy. The fat-free frozen yoghurt would have been made with the sugar they replaced the fat with, and the muffin would have been made with canola oil or margarine because they are low in fat; they are detrimental trans-fats. My skin and weight werent healthy at that stage in my life. It wasnt until I studied Nutritional science that I learnt what healthy food was.

All the food I thought was healthy werent. I also learnt that people dont always absorb the nutrients in the food they eat. So I decided to make eating real food, full of nutrients my priority. And that gets me back to eating chocolate cake for breakfast. I have written many chocolate cake recipes; all of them healthy enough to have for breakfast. As when I now eat cake, I want it made with nutrients that help me feel my best.

I know how hard it can be to change your taste buds, but by eating my cakes in place of cakes made with sugar and highly processed ingredients, you should notice a difference to your health and well-being.
I believe if you are going to eat cake it should nurture you with nutrients and taste good at the same time.
Introduction I have been writing and trailing recipes for over twenty years and enjoy researching for new ingredients. The satisfaction people have after eating one of my desserts is that of fullness and content. A lot of gluten-free flours contain highly processed ingredients such as white rice which is a refined and processed carb. Refined carbohydrates are stripped of their nutrients and enter the bloodstream like sugar which prompts the release of insulin, which converts sugar into stored fat rather than energy.

Gluten-free flours may also contain potato starch. Potatoes are a nightshade vegetable which are problematic for some people. And those wanting to avoid the ill effects of gluten wouldnt want to be exposed to the same symptoms from a nightshade vegetable. I use cauliflower, almond meal, chickpeas and coconut flour in place of other flours. C hickpeas contain less carbohydrate than wheat flour. Their protein and fibre content doesnt raise blood sugar levels like highly processed gluten-free flours and no binders are required.

And because chickpeas they are a good source of fibre and protein they satiate the appetite. All of this prevents sugar cravings and the slump in energy which sugar provides.
Scones, brownies & pancakes
Black bean and beetroot chocolate brownies Prep 30 mins Cook 12-15 mins Makes Plan ahead : Place a 400 ml can full-fat coconut cream in the fridge overnight. Grease and line a brownie pan. Brownie ingredients: 1 (390 g) can black beans, rinsed and drained 2 cups beetroot cup full-fat coconut cream 2 free-eggs cup chickpea flour, sifted twice cup raw cacao or cocoa powder 3 tablespoons organic, un-hydrogenated coconut oil, melted cup Natvia or pure maple syrup 2 teaspoons natural vanilla extract 1 teaspoon aluminium free baking powder 1 teaspoon aluminium free baking soda Icing ingredients: 1 cups coconut cream (all the solidified cream at the top of the can) 1 tablespoon natural vanilla extract 1 tablespoon pure maple syrup or raw honey (optional) Raspberry drizzle ingredients: 1 tablespoon freeze dried raspberry powder 1 tablespoon organic, un-hydrogenated coconut oil, melted 1 tablespoon pure maple syrup (optional) Method: Preheat oven to 18 C. Blend the black beans, beetroot, coconut cream and eggs together in a high-speed blender for a few minutes or until no lumps remain.

Add remaining brownie ingredients to the blender and blend until well combined. Bake for 12-15 minutes, or until a skewer when inserted comes out clean. Allow to cool. Use a biscuit cutter to cut 18 round brownies or just cut them into squares. For the coconut cream icing: Mix the ingredients together until no lumps remain, then pipe or spoon icing onto the cooled brownies. For the drizzle: Mix all ingredients together in a small bowl, then drizzle a teaspoon of this mixture on top of each brownie cake.

Place brownies in an air-tight container and keep stored in the refrigerator. These are a nice chocolate brownie, high in protein and fibre. Beetroot helps stimulate liver detoxification and contains anticancer properties. I found the icing and raspberry drizzle sweet enough and didnt add any maple syrup. They are also nice on their own without any icing or drizzle.
Blueberry & avocado pancakes Prep: 17 mins Cook: 25 mins Makes Pancake ingredients: 2 free range eggs, separated 2 small or 1 large avocado 1 tablespoons raw honey or a banana cup yellow pea flour 1/3 cup almond milk Zest from 1 organic lemon 2 teaspoons natural vanilla extract 1 teaspoon aluminium free baking powder cup blueberries (fresh or frozen) Coconut oil for frying Method: Whisk the egg whites until soft peaks form then set aside.

Blend the egg yolks, avocado, sweetener of choice in a food processor and blend to combine along with the flour, almond milk, lemon zest, vanilla extract and baking powder. Lastly fold in egg whites and blueberries. Heat a cast iron an over a low to medium heat. Add the coconut oil to the pan and when its hot enough cook the pancakes.
Blueberry pancakes Prep 8 mins Cook 5 min s Servings 3-4 Pancake ingredients: 1 cup chickpea flour, sifted twice 1 cup almond or coconut milk 1 free-range egg 1 banana 1 teaspoon cinnamon 1 cup fresh blueberries 2 teaspoons aluminium free baking powder Coconut oil for frying Method: Blend all ingredients except the blueberries and baking powder together. When the mixture is a well-blended liquid add the baking powder and pulse to combine within the pancake batter.