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Category Archives: Baked goodies

Banana, date & ginger loaf (Gluten, sugar and wheat free)

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im_yorkshire_teaNow then…ay up duck. We British love a nice cuppa tea. In fact I enjoyed a TV documentary by our treasure Victoria Wood last eve, relative to our love of tea. I myself am partial to a cup of Yorkshire tea, you just can’t beat it. Strong, sturdy, rich in flavour and warming to the core, when its all a bit parky out there. Ahh now then, that’s much better.

Now then, tells me, what is the best way to enjoy a nice cuppa?… Why with some tea loaf silly. Now then, sup up and don’t forgo this delightful tea encounter with just another tea loaf! Why spoil your afternoon tea break with something bought direct from the store which contains more preservatives, additives and sugar than I care to list? By ‘ek no lad! Enjoy a slice of my delightfully delicious gluten, sugar and wheat free loaf instead. It will fill that space and give you a feeling of satisfaction from this simple, fresh and real treat!


  • 1 Banana
  • 4 Eggs
  • 10 dates (stoned)
  • 2″ ginger cube
  • 4 oz Almond flour
  • Chopped alomds for sprinkling


  • Preheat fan assisted oven to 200°c.
  • In a jug blender mix the eggs, banana, dates and ginger.
  • Pour into mixing bowl and fold in the almond flour to the blended mixture.
  • Butter two mini loaf tins.
  • Pour in the mixture. Sprinkle the top with chopped almonds.
  • Place in the middle of oven for 20 minutes.
  • Remove and tip out of tins, placing on a drying rack.
  • Slice…indulge…enjoy!

ginger, banana, date loaf





Coco, pear and sesame slice

20121127-131411.jpgOh joy! Spontaneity never tasted so good and in such a short space of time. Feeling a little fruity I had the time and the brainwave to make a fruity slice cake using my favourite gluten free, primal friendly ingredients.

Oh what a pear! I have taken to refrigerating mine and eating them whilst they are still firm. I find the sugar is not quite as refined and the flavour is fresher and cleaner…more crisp. This food is very low in Saturated Fat, Cholesterol and Sodium. It is also a good source of Vitamin C, and a very good source of Dietary Fiber. A large portion of the calories in this food come from sugars; however, since I am using pear as an alternative to sugar, I can be forgiven for having it in this yummers recipe.

On we move to a lovely little ingredient with many a health benefit. The sesame seed. It is one of the first oil seeds known to humankind; they are used in culinary as well as in traditional medicines due to their nutritive, preventive, and curative properties. It is a sources of phyto-nutrients such as omega-6 fatty acids, flavonoid phenolic anti-oxidants, vitamins and dietary fiber with potent anti-cancer as well as health promoting properties. Awesome!


  • 2.5 cups Almond flour
  • 1 cup Dessicated coconut
  • 1/5 cup Sesame seeds
  • 2 Eggs (whisked)
  • 1″ knob butter
  • 1 Comice pear (chopped into small chunks)


  • pre-heat fan assisted oven to 170°c
  • Measure and mix all dry ingredients in a mixing bowl.
  • Rub in the butter, then fold and mix in the whisked egg.
  • Add the chopped pear, mix well.
  • Pour into a butter greased baking tray (mine is a small shallow 10cm dia.)
  • Place on the middle shelf of the pre-heated oven for 15-20 minutes until a lovely golden colour. Tap the centre and if ‘hollow’ tip out onto a drying rack.
  • Slice and enjoy!


Storage: Can be stored in an airtight container in the fridge for up to 3 days (Warning: it may not last that long as it tastes so moreish).

Enjoy Munchykins! x

Chic choc cake

I was invited out for a meal with friends of which one had his birthday. I hadn’t bought a gift so I thought…what nicer way to wish him a happy birthday than with a cake….hmmmm? I had this crazy idea to make a dark delightful chocolate cake, so I did. And I am thinking it was a good idea, because I have to say it was pretty tasty…well for me it was delicious – for those used to sugar and sweet it is an acquired taste, as there is no added sugar, only natural fruit sweetness.

Packed with natural antioxidants, dark chocolate and cocoa sit in the same good-for-you category as green tea and blueberries. That’s because chocolate comes from cacao beans, which grow on the cacao tree and are full of natural plant nutrients. Most of the studies to date highlight dark chocolate’s health values because it has the highest percentage of cocoa solids, therefore more flavanol antioxidants.

Recent studies suggest that the antioxidants in food may reduce the risk of many kinds of illness, from heart disease to cancer. Dark chocolate and cocoa contain high levels of cell-protecting antioxidant compounds. Two tablespoons of natural cocoa have more antioxidant capacity than four cups of green tea, 1 cup of blueberries and one and half glasses of red wine.

For further reading regarding the benefits of dark chocolate please follow this link:

Chic Choc Cake


  • 4oz Almond flour
  • 2 Eggs
  • 2oz Chopped nuts
  • 2 oz Butter
  • 2 tsp Vanilla
  • 2 tsp Baking powder
  • 40g Dark choc
  • 1/2 Cup coffee (strength as preferred)
  • 1 Tablespoon Cocoa powder
  • 10 Stoneless dates


  • Preheat fan assisted oven to 170°c
  • Two 10cm dia. cooks rings as cake moulds on a flat baking tray lined with baking paper. Butter the rings in preparation
  • Measure and mix all dry ingredients
  • Rub the chopped butter into the dry ingredients
  • Blend eggs, vanilla extract, 1/2 cup of coffee and stoneless dates
  • Melt the dark chocolate in a glass bowl over a pan of boiling water (medium heat, till chocolate begins to melt then remove from heat)
  • Add the dry mixture to the cooled melted chocolate, then the blended mixture and finally fold in the coco powder
  • Spoon mixture into the cooks rings 3/4 full and place in the middle of the oven for 30 minutes

Filling and topping

  • Dark chocolate pieces (around 6 squares)
  • 1/4 oz Butter
  • 10 Strawberries, topped


  • Melt the chocolate and butter together in a glass bowl over a pan of boiling water (1/4 full)
  • Once the cakes are cooled and removed from the rings, add a generous amount of the melted mixture as your filling between the two cakes, then pop one on top of the other
  • Spoon the mixture over the top and smooth over the sides of the cake
  • To finish add topped strawberries to give it that sophisticated look. You could lightly dust some cocoa powder or even add a sprinkle of desiccated coconut to the top.

Allow to cool or even pop in fridge for 30minutes before serving.

Although it is not primal, this really does taste great with classical vanilla ice cream, or simply add a spoon of double cream to take the bitter edge off.

Orange Choc Chip Cake (Primal)

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In the mix!

Tangtastic!…Mum is having a bit of a do! The ladies are coming over this evening for a quick bite before we all go off to the theatre! So what better way to test out my recipes. I decided to make one large loaf and an orange choc chip cake…I hope they go down well!

Oranges provide us with an abundance of Vitamin C for great antioxidant protection and immune system support, so it is not just a tasty fruit it is nutritious and a bonus for its’ sweetening properties! I found the orange makes the cake stay rather moist, whilst having a delicious amount of sweetness. A sprinkling of dark choc chips is the perfect finishing sweet touch!

Orange choc chip cake


  • 3.5oz Almond flour
  • 1.8oz Mixed seeds
  • 1.8oz Chopped mixed nuts
  • 2.5oz Desiccated coconut
  • 2oz Organic dark choc chips
  • 2oz Organic butter
  • 3 Eggs
  • 1 1/2 Orange


  • Pre-heat a fan assisted oven to 170°c
  • Wash one orange and put in a sauce pan covered with water. Bring to the boil and allow to simmer for 1 hour
  • Measure and mix all dry ingredients into a bowl
  • Measure the butter and rub into the dry mixture
  • Whisk the eggs and add to the mixture
  • Once Orange is done, put into a blender or food processor (skin and all) till blended, add to the mixture.
  • Finally mix in the choc chips
  • Spoon into a butter greased baking tray
  • Place on the top shelf of the oven for approx. 35minutes (check after 20minutes to gauge your time, or until golden brown and hollow to the tap)
  • Tip onto a cooling rack and using a fork pierce all over the top of the cake
  • Use the remaining half orange, squeeze the juice liberally over the top
  • Place the cake in a cool place, allow to cool, slice, eat, enjoy!

This really is a tasty treat! I would never guess it is free from refined sugar! It has the sweet appeal I was looking for with the moisture to match! Enjoy cakeykins! JL x

Apple and Cinnamon Loaf (Primal)

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Whilst making my bread mixture today I had a brainwave…instead of making two simple loaves why not make one normal and one fruity loaf! GENIUS! I know, no need to applaud just yet!

I have been toying with making an apple cake/loaf for a few days now, and today was my chance to try it out. Success it was and I have it on good authority (mum, again) that it tastes good, moist, just sweet enough and rather delicious with your cup of tea or coffee of a morning or afternoon!

I could and probably would normally use cooking apples but all I had to hand was a rosy apple, so I used that. It was really very simple to make and here is the recipe:

Apple and Cinnamon Loaf


  • 4 oz Almond flour
  • 1.5 oz Milled flaxseed
  • 1.5 oz Mixed seeds
  • 1 oz Chopped nuts
  • 1.5 oz Organic unsalted butter
  • 3 Eggs
  • 1 Red apple (pink lady should do the sweet thing)
  • 2 Tsp cinnamon powder
  • 1 Tsp vanilla essence


  • Pre-heat a fan assisted oven to 170°c
  • Chop the apple into small pieces and put to one side leaving several slices to decorate the top if you like
  • Measure all of the dry ingredients and mix into a bowl
  • Measure and rub in the butter
  • Whisk and add the eggs
  • Measure and add the vanilla and cinnamon
  • Butter a loaf or cake tin
  • Add half of the mixture to the tin, spread and even out
  • Add the chopped apple to the central part leaving a small area around the outside
  • Add the remainder of the mixture on top of the apple pieces and using a fork spread and flatten
  • Add the slices of apple for decoration
  • Place on the top shelf for 15-20 min or until risen and golden in colour and hollow to the tap
  • Tip out, allow to cool on a rack and then sit down to a generous slice and enjoy!!!

P.s…I made two small loaves…so if you feel it needs more time, test with a skewer in the centre after 15 minutes and decide for yourselves!

Yummers! Enjoy cakeykins! JL x

Chocolate Chippers…Mini Cupcakes (Primal)

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Deary me, today is a day for a midweek pick me up treat…and what a treat I have for you! I made this recipe a while back as a slice cake, but today I felt it deserved the cupcake treatment. I am very excited about these, as I am with pretty much all of my bakey goodies, but this one is different as it contains DARK CHOCOLATE…which has to be in my top 5 for delicious indulgence! Yummers!

As I am writing this I can smell my mini cupcakes baking, and boy do they smell goooood!

I purchased a little wonder book yesterday: the antioxidant counter by Dr. Mariza Snyder & Dr. Lauren Clum.

In reading, I discovered a little something called the ORAC scale (Oxygen Radical Absorbency Scale). Now this scale tells us which foods are richest in antioxidant levels as examined in vitro (in a culture dish) in a lab. Although there has been criticism for lack of credibility, I personally think it is a good guide to gain knowledge of the basics in regards to the best foods with antioxidant properties and so I am using it casually to guide myself.

Antioxidants primary job is to stop free radicals before they damage the body. Free radicals are a by product of oxygen. During aerobic metabolism, every cell in the body utilizes oxygen to make energy so that it can do its job…formation of free radicals in the body is a normal process; however there are certain factors that can increase the production of free radicals: stress, pollution, tobacco smoke, processed foods and drugs to name a few. SO in eating a diet rich in foods containing antioxidants we can naturally keep a healthy balance and avoid any long-term damage to our health.

Why am I babbling on about antioxidants when you just want the recipe? D.A.R.K C.H.O.C.O.L.A.T.E! Oh those two words! According to my little book, Dark baking chocolate (unsweetened) has an ORAC value of 49,926. Let me put this into an extreem perspective for you, milk chocolate (reduced fat variety) has a value of 1,263. Now I am no math whizz, but I am guessing that the dark chocolate has better antioxidant properties and benefits than the milk and low fat variety! SO which one do I choose…no brainer really!

Chocolate Chippers Mini Cupcakes (Primal)


  • 2oz Almond flour (ground almond)
  • 1.5oz Desiccated coconut
  • 1.5oz Dark chocolate cooking chips (organic)
  • 1oz Butter
  • 2 Eggs


  • Pre heat a fan-assisted oven to 170°c
  • Measure and mix the flour and coconut into a bowl
  • Chop and rub into the dry mixture the butter
  • Whisk the eggs and mix with the other ingredients
  • Add the dark choc chips and mix till an even consistency
  • Spoon evenly into a cupcake tin (I used a mini tin and made 12 mini cupcakes)
  • Allow to bake on the top shelf for 20 minutes or until golden brown and bubbling with chocolate.

Tip out to cool on a rack and see how long you can wait before you have to gobble one up! I challenge you! Enjoy cupcakekins! JL x

Use yer loaf! Kate’s primal bread.

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I have loved experimenting in the kitchen, creating some delicious (some not so delicious) recipes for myself and to share with anyone interested in the primal lifestyle.

These recipes are also great for anyone with intolerance to certain foods, eliminating gluten from their diet, or simply looking for alternative, delicious additions to a healthy, balanced ‘diet’.

I am so pleased I found almond flour (or ground almond). Almond flour, because it is simply ground almonds, offers the same health benefits as eating whole almonds. Eating nuts regularly can help your cholesterol, and a meta-analysis study published in the May 2009 issue of the “Journal of the American Dietetic Association” verified previous claims that almond consumption results in lowered total cholesterol, although almond consumption did not appear to improve LDL, triglyceride or HDL levels. When you have lower total cholesterol, you may reduce your risk of heart disease or stroke.

Read more:

Kate’s Primal Bread


  • 3oz Almond Flour (or ground almond)
  • 3 Eggs
  • 1.5oz Mixed seeds
  • 1.5oz Milled linseed mix
  • 1.5oz Butter (raw milk butter is better)


  • Preheat fan assisted oven to 170°c.
  • Measure and mix all the dry ingredients in a bowl
  • Measure and rub in the butter to the dry ingredients
  • Whisk the eggs
  • Gradually add eggs to the dry ingredients and mix till even consistency.
  • Half fill a buttered loaf tin and place on the top shelf for 25 minutes or until risen, golden brown and hollow to the tap.
  • Knock out onto a drying rack and allow to cool before devouring!

I made 2 small loaves, but one regular loaf is do-able. I also store in an airtight container in the fridge to maintain freshness.

Enjoy munchikins! JL x

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