Oven Baked Sockeye Salmon with Herb Lemon Butter – Low FODMAP, Fructose Friendly, Gluten Free & Paleo

Oven Baked Sockeye Salmon with Herb Lemon Butter - Low FODMAP, Fructose Friendly, Gluten Free & Paleo

Ev and I have been on a bit of a salmon kick lately, making the most of the last of the fresh caught salmon this season. It’s still available over winter, just frozen and a little more expensive – though the price here in Seattle has nothing on how much even farmed Atlantic salmon would cost in Australia.

When my parents were visiting us over Easter this year, they went through the same shock that we did when we moved to Seattle – Salmon is how cheap? There are so many varieties! You can get wild caught salmon in the supermarket, without going to a fishmonger?! Bliss. I have a feeling that the reason they are going to visit us again next summer has something to do with the salmon (and the dogs) and less to do with us. When we eventually move from Seattle, we will definitely miss the fresh seafood. Not that we don’t have a plentiful supply of fresh seafood in Australia, it’s just much more affordable over here.

Salmon is a very healthy and abundant source of omega 3/healthy fats, protein – with all the essential amino acids present (22 g/100 g), vitamins B-6 and -12, and selenium, as well as containing moderate amounts of potassium, phosphorous and the other B group vitamins. Definitely something that should be a regular part of an healthy diet for those who eat meat.

Notes: 

  1. Lemon is a low FODMAP fruit. Use slightly sweet, juicy lemons, not bitter lemons, which can impart the bitterness onto the salmon – been there, done that. It can really spoil an otherwise delicious meal.
  2. Oregano is low FODMAP but does contain salicylates, which can also cause IBS symptoms. But once again, low FODMAP.
  3. Butter is lower in lactose due to its reduced water content, though for a dairy free/lactose free version you could use coconut oil or a dairy free spread of your choice for a different, though just as tasty flavour.
  4. Fresh fish will always taste best – a fresh fish shouldn’t smell of much at all. If your fish smells “fishy,” it probably is. We normally buy whole fresh fish, as they are considerably cheaper per pound and you can make stock with the skeleton.

Baked Salmon with Herb Lemon Butter

Serves 10.

  • 2.5 kg/5.5 lb whole sockeye salmon
  • 1/2 cup loosely packed oregano leaves
  • 1/4 cup butter, room temperature
  • 2 tbsp. garlic infused olive oil
  • 3 tbsp. fresh lemon juice
  • 2 tsp. sea salt
  • 1 tsp. ground black pepper
  • 4-5 lemons, sliced into rounds
  • 2 lemons, sliced into wedges for serving

Clean and fillet your salmon, if not already done – leave the skin on. Rinse and pat dry the salmon, before slicing 4-5 x 1 cm deep slices into the skin. This will require a sharp knife, as the skin can be quite tough.

Choose your baking dish and lay down a bed of the lemon slices, on which you will later lay the salmon.

In a food processor, combine the oregano leaves, butter, garlic oil, lemon juice, sea salt and pepper and blend until smooth, the leaves should end up finely shredded. Rub the mixture on both sides of each salmon fillet, before placing them skin side UP on the lemon rounds. Cover in foil and store in the refrigerator for at least an hour, to let the flavours seep into the fish.

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Preheat your oven to 180 C/350 F; when ready, place the covered tray on the middle shelf and bake for 20 minutes, at which point you’ll remove the foil and bake for a further 10 minutes. If your fish is smaller, it might not need any more time, or 5 minutes at the most. Keep an eye on it.

Once the fish is flaking apart, remove it from the oven and carefully lay it on a bed of greens. The skin will peel off easily, for those who don’t wish to eat it. The lemon livens up the salmon’s natural flavours, while the butter and oregano play very well with everything. Delicious and a definite crowd pleaser… enjoy!

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Oven Baked Sockeye Salmon with Fennel and Lemon – Low FODMAP, Fructose Friendly, Gluten Free & Paleo

Oven Baked Sockeye Salmon - Low FODMAP, Fructose Friendly, Gluten Free and Paleo

Ev and I had people over a few weeks ago to welcome a couple of friends to Seattle and we decided that it was going to be too hot to have the oven on all day to prepare our usual dinner party staples. What to do, what to do?

Then it hit us.

We’re nearing the end of Sockeye Salmon season here in the Pacific Northwest (*sobs uncontrollably*), so it’s the perfect time to get our Sockeye fix in while we can. In my humble opinion, Sockeye is the best value salmon you can get, at least in Seattle, in terms of taste for the price; and just take a look at the colour of this beauty! You can’t beat wild caught salmon.

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Once your salmon has been filleted, there is very little prep work involved with this dish, making it a quick and easy meal to cook for a lot of wow factor. The beauty of this cooking method is that you don’t have to adjust it much for a smaller fish, especially if the fillets are the same thickness. The skin and the foil help to keep the moisture in – you’ll just need less marinade.

Notes:

  1. Lemons are a low FODMAP fruit.
  2. Fennel leaves are low FODMAP in servings of 1/2 a cup.
  3. Fresh fish will always taste best – a fresh fish shouldn’t smell of much at all. If your fish smells “fishy,” it probably is. We normally buy whole fresh fish, as they are considerably cheaper per pound and you can make stock with the skeleton.

Baked Salmon with Fennel and Lemon

Serves 10.

  • 2.5 kg/5.5 lb whole sockeye salmon
  • 1/4 cup olive oil
  • 2 tbsp. fresh lemon juice (approx. half a lemon)
  • 1 tbsp. ground sea salt
  • 2 tsp. ground black pepper
  • 1.5 tsp. ground cumin
  • 4 lemons, sliced into rounds
  • 6 sprigs of fennel leaves

Clean and fillet the salmon, if it has not already been done – leave the skin on. Rinse and pat dry the salmon, before slicing 4-5 x 1 cm deep slices into the skin. The skin can be a little tough, so this will require a sharp knife.

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Wash and dry the lemons and fennel sprigs. Next, slice 3.5 lemons into rounds and juice the remaining half. While your hands are clean, get a baking tray ready and line it with baking paper, before laying out two rows of lemon slices and fennel sprigs, on which you will later bake the salmon. Reserve 8-10 lemon slices for the garnish.

Briskly combine the olive oil, lemon juice, sea salt, black pepper and cumin together to emulsify the ingredients and then rub the mixture thoroughly all over both sides of the salmon fillets. Lay each fillet skin side UP on the rows of lemon/fennel and cover the tray with foil. Store in the fridge for at least one hour, to let the marinade work its magic.

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Preheat your oven to 180 C/350 F. When ready, place the covered baking tray on the middle shelf and bake for 20 minutes, at which point you will remove the foil and bake for a further 10 minutes. The fish will be perfectly cooked and flake apart, so be careful when you move it to the serving dish!

To serve, lay out a bed of greens on a long plate and carefully transport each fillet to the dish, along with the lemons/fennel, if you wish. The skin will peel off easily, if you don’t like to eat it and the simple marinade really enhances the flavour of the salmon. I could eat this every day.

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Chocolate Chia Seed Puddings – FODMAP/Fructose Friendly, Gluten Free, Dairy Free, Vegan & Paleo

Chocolate Chia Seed Puddings - Low FODMAP, Fructose Friendly and Gluten Free

A few months ago I shared with you my recipe for Coconut Chia Seed Puddings. They are my go-to for a pre-made, nutritious breakfast or snack that I can take with me on the go. How could I possibly top that?

Uhh, duh. CHOCOLATE!

As if there was any other way?! This variation on the original recipe is just as simple and delicious but has the added benefit of tasting like a chocolate mousse – making it perfect to serve as a healthy dessert. Or dessert for breakfast… I don’t judge.

Notes:

  1. Chia seeds are low FODMAP but high fibre. They are safe for FM but can trigger separate IBS issues. Read here for a full article about chia seeds and fructose malabsorption.
  2. Cacao powder is a contentious issue. Due to it being unprocessed – and thus more nutritious than cocoa powder – it contains nutrients which some with sensitive guts react to. If in doubt, use unsweetened cocoa powder.
  3. Coconut cream – full fat tastes better but fatty foods can be an IBS trigger (separate to FM). I would recommend full fat for nutrition and taste/texture but if you have to use light coconut cream, as I did until a few months ago, it will still taste good.

Chocolate Chia Seed Puddings

  • 400 ml tin of full fat or light coconut cream
  • 1/3-1/2 cup chia seeds – add more for a firmer pudding
  • 1/4 cup pure maple syrup
  • 2 tbsp. unsweetened cocoa powder or cacao powder – depending on tolerance
  • 1 tsp. vanilla extract
  • Berries/fruits of your choice to top.

Whip the coconut cream (this will only work with full cream) for a good few minutes, until it lightens up. Add in the maple syrup, vanilla extract and cocoa powder and continue to whip until combined.

Add in the chia seeds and stir through gently, then share the mixture evenly between 4 ramekins/jars and place (covered) in the fridge to set for at least 2-3 hours. The chia seeds need time to develop a mucilaginous lining, which aids digestion and of course turns the mixture into a pudding.

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Cranberry, Orange and Chia Seed Muffins – FODMAP/Fructose Friendly, Dairy Free, Gluten Free & Grain Free

Cranberry, Orange & Chia Seed Muffins

Maybe two years ago Evgeny and I went on a low carb/grain free diet for 6 months and we felt good. We had extra energy, my skin cleared up and we even lost some weight but then slipped back into our old habits – I of course remained fructose friendly. A little while ago we were talking about how good we felt back then and we decided to give it another shot; this time, however, we can eat rice occasionally.

The main reason we reverted to old habits was not because we didn’t feel good – quite the opposite – but because the diet was too restrictive for us to maintain all the time and as soon as we had one treat, another one crept in and before we knew it we were eating carbs/grains full time again. Whoops! This time our emphasis is on unprocessed, rather than grains. We’re buying ingredients, rather than foods, as the saying goes. It’s much easier to stay on track and eat meals that don’t get boring and they’re probably definitely much better for us than the pre-packaged low carb desserts that we bought last time.

Aside from that, I don’t really like diets that encourage extremes – either all low/non fat, or super low carb etc. Balance is the key to health and while I do agree we rely too much on grains for today’s diet – I used to have porridge for breakfast, a sandwich for lunch and pasta for dinner until I was diagnosed with FM – I’m sure that having a bowl of rice or a slice of FODMAP friendly bread on the weekend isn’t going to ruin all my good work. Besides, I enjoy baking and sharing the goodies that come out of the oven. It’s relaxing!

After a month of this diet – and feeling great, I might add – I think we will be able to maintain this long term. The one thing we miss, though, is a sweet treat during the week. Now I know it’s not good to have dessert every night but occasionally we need more than a banana or orange after dinner and these grain free muffins really hit the spot. As added insurance against splurging, I recommend freezing these so you can’t just guts them all at once.

I adapted this recipe from Delicious As It Looks, a fantastic website with FODMAP friendly recipes that I highly recommend visiting. The muffins are light, fluffy and delicately sweetened and inspired by the orange and poppy seed muffins I fell in love with at Melbourne Uni.

Notes:

  1. Cranberries are low FODMAP. Dried cranberries are tolerated by some fructose malabsorbers in small amounts – there should only be 5-6 dried cranberries per muffin and the dextrose (if you use it) will reduce the fructose load further. Also ensure your cranberries weren’t dried or mixed with any fruit juices or sugars that are not low FODMAP.
  2. Orange is low FODMAP, as is a little fresh squeezed juice. Bottled juice, however, is highly concentrated and very sugary, so has a higher fructose load.
  3. Almonds are low FODMAP in servings of 10 nuts. If you are concerned about the FOS/GOS of almonds in this recipe then you can sub in some buckwheat flour or my gluten free plain flour – just remember it will no longer be grain free.

Cranberry, Orange and Chia Seed Muffins

Makes 10 x 1/4 cup muffins.

  • 1/3 cup virgin coconut oil
  • 1/3 cup dextrose or 1/4 cup castor sugar – or more to your taste
  • 4 large eggs
  • 2 tbsp. fresh squeezed orange juice
  • Zest of 1 orange (washed!)
  • 2 cups almond meal
  • 1/4 to 1/2 cup dried cranberries – depending on tolerance. If you’re unsure, stick to the 1/4 cup initially.
  • 1/8 cup chia seeds
  • 2 tsp. baking powder
  • 2 tsp. white wine vinegar
  • 1 pinch salt

Preheat the oven to 350 F/180 C. Note that you will reduce the heat to 300 F/150 C just before baking.

In a large bowl, cream the coconut oil and sugar together for 2-3 minutes, until they become smooth. Add in the eggs and OJ and continue mixing until combined.

Meanwhile, add the almond meal, chia seeds, orange zest, dried cranberries and salt together in a separate bowl and mix together roughly. When the wet ingredients are thoroughly combined, add in the dry ingredients little by little until you have a smooth mixture. Now combine the baking powder and white wine vinegar in a ramekin and mix quickly – it will foam. Pour it into the batter and keep mixing til combined.

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Spoon the mixture out between greased or lined muffin pans, reduce the oven’s heat to 300 F/150 C and bake for 15-20 minutes or until a centre muffin tests clean (with a skewer).

They won’t brown like a normal wheat – or even gluten free – muffin will, they stay a lighter white-ish yellow colour. This is normal, don’t leave them in the oven to brown, as they will just go dry and hard due to over-cooking.

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Let them sit for 10-15 minutes before turning them out onto a cooling rack to come to room temperature. Most importantly, enjoy!

These freeze well or keep in the pantry in an airtight container for a week.

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Fruit Free Paleo Muesli Bars – Fructose Friendly & Gluten Free

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After getting fed up with the lack of fructose friendly and healthy options for scroggin (trail mix for you non-Aussies) and muesli bars, I decided to look into making my own. I didn’t know that “candy” even went into trail mix until I moved to Seattle and all of a sudden M&Ms etc. were in the bags as well! Delicious but really only necessary for LONG hikes.

I find muesli bars to be preferable to a pack of trail mix for a couple of reasons:

  1. They are easier to eat and you’re much less likely to split the bag of trail mix and lose it all over the forest floor.
  2. I find it easier to portion them, so I don’t end up scoffing too much too soon. They are also more filling for me, for some reason. I’m not sure why.

The problem is, most muesli bar recipes floating around the net use honey or agave syrup and lots and lots of dried fruits. Which is great if you don’t have FM… not so good if you do. I can’t think of anything worse than getting “fructosed” on a long hike and reacting – we don’t need more info, do we? – half way up a mountain with nothing but trees to hide behind. It would be, to say the least, “unpleasant.”

Would you want to get stuck up here after being fructosed? I wouldn't! The nearest drop toilet was almost 10km away.

Bails and me above Snow Lake in WA, USA. Would you want to get stuck up here after being fructosed? I wouldn’t! The nearest “restroom,” if you could call it that, was almost 10km away.

I decided that the following recipe would be grain free, because even though a little blood sugar spike while exercising isn’t the end of the world – compared to, say, if you were just sitting on your behind watching the telly – it is always better to have a nice, even supply of blood glucose, which is easier to provide with lower GI foods. There will be some syrup involved here for flavour – as I said, exercise will control the potential blood sugar spike – but it’s only 1/2 cup spread out over the entire recipe, rather than the syrup and over a cup of grains. Plus, I know a lot of you also eat gluten free and hey, I aim to please.

Notes:

  1. I found it hard to find solid information on pumpkin and sunflower seeds – I never want to tell you guys anything that might make you sick – but I finally found dry roasted, unsalted pumpkin seeds on the USDA’s nutrition website and the Monash App states that both pumpkin and dry roasted, unsalted sunflower seeds are safe.
  2. Sunflower seeds are a great source of nutrition: linoleic acid (an essential fatty acid), dietary fibre, vitamins E/B group, phytosterols (to lower cholesterol) and protein. Protein is important, especially right after exercising, to help repair muscle damage caused by exertion. You can eat the hulls if you wish but they are “roughage,” so don’t eat too much. There is only a quarter cup in this entire recipe so it shouldn’t cause any issues if you leave the hulls on but you can buy a hulled version and use those instead if you wish.
  3. As far as almonds are concerned, the USDA’s website states that they have a glucose concentration of 0.17g/100g and a fructose concentration of 0.11g/100g – and sucrose present in a concentration of 3.95g/100g. However, they do appear to contain oligosaccharides – fructans or GOS’s aren’t specified – but a serving of > 20 almonds might become problematic. Each bar shouldn’t contain more than that but if you know you are sensitive to almonds then sub in a different flour or meal in its place. Rice flour or corn meal would work well but they are not Paleo, if that matters to you.
  4. Make sure you use pure maple syrup, which doesn’t have any other sugars or sweeteners added in, which will both cook differently and potentially cause a reaction. Again, reactions are not good when you’re over 10km from the nearest loo and there isn’t much in the way of safe space to the side of the trail.
  5. I know that real maple syrup can be very expensive in Australia – lucky me, living 3 hours from the border with Canada! Golden syrup – made from cane sugar, so f=g – would replicate the flavours and texture best but rice syrup might also work. If you can, add in a drop of maple syrup. Also, I’m assuming rice syrup would make it un-paleo.
  6. Nuts are bad for dogs, so please don’t share these with your four-legged hiking buddies.

Fruit Free Paleo “Muesli” Bars

Makes 15 bars, at approximately 215 calories each.

  • 1 1/4 cup almond meal
  • 1/2 cup unsweetened desiccated coconut – shredded
  • 1/2 cup dry roasted pumpkin seeds
  • 1/4 cup dry roasted sunflower seeds – hulled or unhulled is your choice, see above
  • 1/4 cup flax seeds
  • 1/4 cup roughly chopped walnuts – or almonds, pecans etc
  • 1/4 to 1/2 cup almond/peanut/coconut butter – or some sort of lipid-based ingredient; the amount will depend on which you choose but start small
  • 1/2 cup maple syrup
  • 1 tsp. vanilla extract
  • 1 tsp. baking powder

Line a square, oven safe dish with baking paper. I use my 9″ x 9″ cake tin. Pre-heat the oven to 180 C/350 F.

Combine the almond meal, desiccated coconut shreds, baking powder, nut butter, maple syrup and vanilla extract in a large bowl and mix thoroughly.

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Next, add in the chunkier ingredients – pumpkin seeds, sunflower seeds, and chopped walnuts – and mix until well combined. The mixture should be moist enough to retain a hand print but not dripping with syrup. You will most likely need to get your hands dirty here to mix the seeds through thoroughly – it’s like making mud pies for adults… that are edible.

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Pour the mixture into your lined baking dish and press it into the corners until its level is even across its surface. Wet your hands so the mixture doesn’t stick to you like glue. Flatten out the surface with the back of a spoon or spatula that you ran under water for a second – again to stop sticking.

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Bake for 20 minutes at 180 C, then turn the oven off and leave them in for a further 5-10 minutes. Remove them, then let cool completely – for a few hours – before you slice it or it might crumble. I sliced it into 15 bars but you could do more or less if you wanted.

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These would also be great as a breakfast bar for busy weekday mornings, or school lunches for both little and big kids; they are sweet enough to taste the flavour from the maple syrup but without giving you a sugar headache. Wack some plain yoghurt on the plate next to it and a fructose friendly fruit serving and voila – nutrition with a low GI.

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They passed the hand-held test, so you can walk and eat if necessary without these tasty bars crumbling everywhere.

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They look like they’re made for hiking. Well, they kind of were! Pity I don’t have a back yard to take some “hiking” photos in.

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My next muesli bar attempt – who knows if it will be successful – will aim to use white rice flour in place of almonds, for those of you who can’t tolerate them. I will probably add some dried cranberries into this one, as well.

Banana and Cinnamon “Ice Cream” – FODMAPs, Fructose Friendly, Gluten Free & Dairy Free

As I mentioned in my last post, we had a great time on the weekend, hiking and fishing – unsuccessfully, those fish were very tricksy – in the Snoqualmie National Forest. It was a short hike, only 5 km but carrying fishing gear can get annoying and it was quite warm so for our sake and the dogs’ it was probably a good thing we didn’t choose the 14 km hike instead. For anyone who is local, we hiked to Lodge Lake from the Snoqualmie Pass Ski Lifts, near Alpental Rd.

Summer 2013

Who doesn’t love a cold snack on a hot day or after working out, or both combined? Or just because? Well, this is so quick and easy to whip up and incredibly nutritious and guilt-free that you can treat yourself to it without worrying. If you cover it to prevent freezer-burn, it also keeps well in the freezer for a few days – just remove it and let it sit for 5 or so minutes to soften slightly before enjoying your “ice cream.”

A huge thanks to my friend Chath who told me about this awesome phenomenon – that frozen bananas turn into ice cream. She has since posted her original and baby friendly version on her blog and very kindly gave me permission to have a play with it and record it here.

Notes:

  1. Lactose is a FODMAP, so if you malabsorb lactose then use lactose free yoghurt in place of normal yoghurt.
  2. If you want a vegan/dairy free/paleo version, omit the yoghurt or replace it with the same amount of coconut cream. I am planning on trialling a little avocado in it’s place sometime soon. I’ve seen it done before, I just need to figure out amounts.
  3. Bananas that are over-ripe can be higher in FODMAPs, so if you are extra sensitive then use an eating banana rather than a cake banana. It will just taste a little less like bananas than this version.

Banana & Cinnamon Ice Cream

The measurements below are “per banana.”

  • 1 banana per person (or as tolerated).
  • 1 tbsp. plain, lactose free or Greek yoghurt – this can be omitted or replaced with coconut cream for the dairy free/vegan/paleo option.
  • 1/4 to 1/2 tsp. cinnamon (to taste)

Chop and freeze your bananas for at least 8 hours to really freeze them, otherwise they will produce a cold banana custard texture, rather than ice cream. Don’t freeze unpeeled bananas, they don’t thaw well. “Cake” or “over-ripe” bananas are best, as they have a stronger flavour. If, however, you cannot tolerate the extra sugar present in very ripe bananas, normal bananas are okay.

Once your bananas are frozen, put them in a food processor, along with the yoghurt and cinnamon and blend until smooth and creamy. You’re basically done. Scoop it out and either enjoy it right now or place it in the freezer for 5 or so minutes to firm back up a little first.

How easy is that?! I’m planning on attempting a strawberry vanilla version next, or maybe a chocolate banana. The possibilities are endless!

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Huckleberry Slice – Low Fructose & Gluten Free

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Huckleberries are pretty exclusive to the Pacific Northwest and few months back I was lucky enough to inherit a bag of frozen huckleberries that a friend had picked last summer but couldn’t take with her when she moved back to Georgia. I say lucky, because they grow in mountainous regions and are usually handpicked. They look like mini blueberries and (to me) taste like blueberries with a citrus twist.

They had been sitting in the freezer since March and they were really beginning to bug me. Why wasn’t I proactive enough to thaw them out and actually do something with them? We have a tiny freezer, well in proportion with our “closet kitchen” and space is precious with a capital P.

Finally I decided what I would do: when we were back in Australia this Easter, my little sister made me a raspberry slice that she very kindly altered to be fructose friendly. It was delicious, and I especially liked the almond meal base.

I figured that huckleberries, with their slight citrus tang, would go nicely with the maple syrup in the almond meal slice. Not knowing the recipe that Lisa used, I altered my almond meal pastry recipe slightly to suit.

Almond Slice Base

  • 2 cups almond meal
  • 4 tbsp. coconut butter/unsalted butter
  • 2 tbsp. maple syrup
  • 1 tbsp. cinnamon
  • 1 tsp. ground ginger
  • 1 egg

Preheat your oven to 180 C/350 F. Hand or stand mix all of the above ingredients until they are thoroughly combined. Adjust the mixture with more almond meal if it’s too runny or more maple syrup or butter if it’s too dry. It should be tacky and easily moldable – not dry/crumbly or too sloppy.

Line a 9″ square cake pan/casserole dish with baking paper and press the mixture evenly across the dish and into the corners.

Bake for 10-15 minutes, until it is slightly firm to the touch.

Huckleberry Topping

  • 2 cups huckleberries (or other berries of your choice, fresh or frozen)
  • 1/4 cup maple syrup
  • 1/4 cup shredded desiccated coconut – swap for slivered nuts of your choice if coconut is problematic for you

Simmer the berries and maple syrup for 20-30 minutes, until the berries have burst, let their juices out and the mixture has begun to thicken. You could cheat a little here and add some corn starch dissolved in a tsp. of water but we don’t want starchy flavours in this.

Pour the mixture on top of the semi-baked slice base and top with the shredded coconut/slivered nuts. Return to the oven and continue baking for 20 minutes. Remove from the oven when topping is slightly firmed and then allow it to cool. The slice will continue to firm up with cooling and is best eaten after at least 3-4 hours. You could eat it straight away, of course – but you’ll probably require a spoon.

Here is the slice post baking.

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Serving it is as easy as letting it cool then slicing it into 2.5 x 5 cm sections and plating them up.

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The edge pieces were nearly all stained dark blue but the inner pieces had a clear definition between slice base and topping.

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Enjoy with freshly whipped cream, ice cream, vanilla bean custard, tea or coffee. Once sliced, these would also make a handy and nutritious snack on the go or a morning tea to have at work/school.

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