4 healthy warm winter desserts from Fit Foodie.

Rhubarb and ginger crumble

According to the Fit Foodie: "This is the perfect dessert to warm your soul. Skip the traditional crumb of butter/sugar/flour and replace with these healthy alternatives to ensure you’re not left feeling bloated and guilty."

Prep time: 10 mins
Cooking time: 30 mins
Serves: 6

Ingredients

For the filling:
6 sticks of fresh rhubarb
1 cup boiling water
2 tbsp rice malt syrup / honey / maple syrup
3cm piece of fresh ginger, finely grated

For the crumble:
½ cup almond meal
¾ cup gluten-free rolled oats
1 tsp ground ginger
3 tsp ground cinnamon
½ tsp himalayan sea salt
3 tbsp rice malt syrup / honey / maple syrup
3 tsp solid coconut oil or grass-fed butter

Method

1. Preheat oven to 160º.
2. Cut leaves from rhubarb and discard. Wash and chop sticks into 1cm pieces.
3. In a pan over a medium heat, add water, ginger, rhubarb and sweetener of choice,
and gently simmer for 5 minutes until rhubarb is soft.
4. Taste the mix to check for sweetness, then add to a medium pie dish and set aside.
5. To make the crumble, add the dry ingredients into a large bowl and stir.
6. Add oil or butter and sweetener, then rub the mixture between your hands until a
crumb forms.
7. Spoon the crumb over the rhubarb mix, and bake in the oven for 10-15 minutes until
crumble is golden.
8. Remove and allow to cool for 10 minutes before serving.

Tips

Serve with a scoop of frozen coconut cream or a dollop of plain Greek yoghurt. No custard here. If rhubarb isn’t in season, you can swap for apples, berries or stone fruit of your choice.

Carrot Cake Oatmeal

Prep time: 5 mins
Cooking time: 10 mins
Serves: 1

Ingredients

1?2 cup rolled oats
1 cup water
1?2 tbsp granulated stevia or rice malt syrup 1?2 tsp pure vanilla
1 tbsp raisins
1?2 cup grated carrot
1 tsp cinnamon
1 tbsp chopped walnuts
1-2 egg whites (optional*)
pinch Himalayan sea salt

Method

1. In a small pan over a medium heat, bring the water to a boil and add oats.
2. Reduce to a simmer and stir for 3-4 minutes until liquid is almost absorbed.
3. Add egg whites if using, and whisk quickly until thick and creamy.
4. Add sweetener of choice, vanilla, cinnamon and salt, and whisk again until combined.
5. Stir through carrot and raisins, then top with chopped walnuts and enjoy.

Tips

Omit egg whites if vegan. Substitute with a tablespoon plain pea or rice protein if desired. (Post continues after gallery.)

10 foods you never knew were healthy

BreadKATIE THOMSITT, Dieticians Australia spokesperson says: "Lots of people shy away from bread to achieve weight loss. But bread is such an important source of fibre, and plays such a helpful role in weight loss and preventing bowel cancer. A couple of slices of a dark, seedy bread per day is absolutely fine."

CheeseKATIE SAYS: "Cheese is definitely a higher fat source of dairy, but still a good dairy fat. Choose low-fat options if you have it regularly, otherwise consume it in moderation. One serve of dairy is 30g, so a couple of slices is absolutely fine."

ChocolateKARA LANDAU, The Travelling Dietician says: "Studies have been able to show that dark chocolate can improve insulin sensitivity, reduce blood pressure in healthy individuals, protect against heart disease, and improve HDL good cholesterol (not a bad start for such a tasty food!). Dark chocolate also contains polyphenols, whilst white chocolate does not. These polyphenolic compounds are able to relax blood vessels allowing for better blood circulation, and thereby assisting with the maintenance of healthy blood pressure levels."

CoffeeKATIE SAYS: "Coffee is a really good snack, in particular if its milk-based to get the dairy in - for example, a skim latte. As long as its in moderation - daily guidelines say a maximum of three per day! And you want lots of water on top of that."

EggsKARA SAYS: "Yes, even the yolks are good for you! Healthy fat soluble vitamins, as well as half the protein found in an egg, are all found in the yolk!"

Avocado KATIE SAYS: "Avocado is a healthy fat. Lots of people think its high-fat and not good for you, but its rich in mono unsaturated fats, which give you protection against heart disease. It also helps with controlling lower cholesterol levels."

nutsKATIE SAYS: "Nuts fall into the same category as avocado - they have lots of healthy oils and fibre."

dairyKARA SAYS: "Often milk and yoghurts are fortified with Vitamin D (a fat soluble vitamin) which requires a small amount of fat to be present in order for the body to absorb it, therefore having the full fat variety can be of value to enhance the nutritional benefits from the products' consumption. The fat in the dairy also aids with satiety, which could prevent unhealthy snacking at a later point in the day."

PotatoKATIE SAYS: "Potato always gets a bad rap as a starchy vegetable, but it's an excellent source of fibre. Sweet potato in particular is great for weight management and sugar level control. Potatoes are also really rich in potassium."

Red meatKARA SAYS: People tend to restrict red meat unnecessarily, thinking that its high in saturated fat. "But lean red meat is high in protein, CLA (which has been found to be associated with lower body fat percentages), B12, iron and zinc. These are all nutrients we want to get into our body!"

Almond Milk Gingerbread Latte

Prep time: 5 mins
Cooking time: n/a
Serves: 1

Ingredients

1/8 tsp ground ginger
1/4 tsp cinnamon
1/4 tsp vanilla powder
1 tsp stevia or honey
3 tbs strong coffee
1 cup unsweetened almond milk

Method

1. Heat almond milk over a stove in a small milk pan.
2. Add spices, brewed coffee and sweetener of choice, and mix well.
3. Serve in your favourite mug, or allow to cool a little before pouring over ice.

Ginger & Chocolate Thins

Prep time: 20 mins
Cooking time: 20 mins
Serves: 18

Ingredients

For the biscuits:
1 1?2 cups rolled oats
1 tbsp coconut flour
1?2 cup unsweetened shredded coconut
3 tbsp almond meal
1 tsp natural vanilla extract
1?2 tsp nutmeg
2 tbsp ground ginger
1 1?2 tbsp melted coconut oil
3 tbsp pure maple syrup (or your favourite sweetener) 1?2 tbsp granulated stevia
1 tbsp water

For the chocolate:
1 tbsp raw cacao powder
1 tbsp melted coconut oil
1 tsp maple syrup (or your favourite sweetener)

Method

1. Preheat oven to 180°C.
2. In a food processor, blitz the oats to a fine flour.
3. Add the remaining dry ingredients, then pulse until well combined.
4. Add maple syrup and coconut oil to the flour mix, then slowly add the water until a dough forms. 5. Roll dough between two sheets of baking paper, to about 4mm thick.
6. Using a 6.5cm diameter cookie cutter,cut into rounds and place on a lined baking sheet. Bake for 20 minutes until golden. Set aside for 5 minutes before placing on a wire rack to cool completely.
7. Mix the chocolate ingredients together until smooth.
8. Dip biscuits in raw chocolate mix and return to wire rack.Enjoy when the chocolate has hardened.

Store in the fridge for up to a week.

What's your favourite winter recipe?

The Fit Foodie (aka Sally O’Neil), is on a mission to prove that healthy and nutritious doesn’t have to be boring – and that even while staying in shape you can have your cake and eat it too. Sally can be found sharing her delicious recipes, wellness tips and workouts at www.the-fit-foodie.com. After losing 14kg from adopting a healthier lifestyle, Sally has now launched her own range of Protein Ball Mixes: Fit Mixes, so that you too can make healthy treats at home without the fuss.

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