Chocolate & raspberry meringue...

So I had an operation on my mouth last week, and am struggling with solid food or anything hot (and saying anything with the letter 'S'). Instead of giving in, and eating ice cream and jelly (like a 'normal' person) I have had to find ways of eating enough to maintain my energy levels for training, whilst making sure I'm getting enough protein to recover after each session. This recipe packs a serious protein punch, with 35.9g per serving... impressive right?!

I had leftover egg whites from making garlic mayonnaise, and since I hate wasting ingredients I decided to make meringues. That's where the challenge comes in... meringues are basically egg whites and sugar. How was I going to make meringue without truck loads of sugar?

Simply replacing the sugar with honey wasn't going to work, since honey is heavier than whipped egg whites and so would leave you with flat, heavy pancakes instead of cloud-like, marshmallowy meringues. Let the experimentation begin....

Chocolate meringues

• 3 large egg whites
• 2 tbsp raw organic honey
• 2 tbsp unsweetened apple sauce (simply stew peeled & chopped apple in microwave until soft and mash until smooth)
• 2 tbsp water
• 2 tbsp raw cocoa powder, sieved
• 1 tsp organic vanilla extract
• 1/2 tsp cream of tartar
• pinch of salt

In a bain marie (heat resistant bowl set over gently simmering water), heat honey, water and apple sauce until you have a thin syrup. This should take around 8 minutes. Stir regularly to avoid the honey burning. Remove from the heat and beat in sieved cocoa and vanilla. 

Whisk together egg whites, cream of tartar and salt until you have firm peaks. 

Slowly add syrup mixture, while whisking egg whites constantly. 

Once you have combined the syrup and the egg whites, place mixture on parchment lined baking sheet and bake for 30 minutes at 140d. 

Once you have a firm, baked meringue turn off the oven and allow to cool in the oven. (This keeps the meringue crispy on the outside, but tender and marshmallowy on the inside)

Filling: 

I did say I've been conscious of getting enough protein over the past while, and seriously... this really hit the spot, and tasted great! You can of course substitute the fillings to your own taste...

• 4 tbsp Greek yoghurt (I love Fage 0% Greek yoghurt which is available in Donnybrook Fair) 
• 1 scoop vanilla whey protein (25g) 
• 1 tsp Meridian almond butter (most good health food stores will stock this)
• small handful of frozen raspberries, crumbled into small pieces
• 1 small kiwi or chopped nuts 

Whisk together first four ingredients until combined. The frozen raspberries will start to melt, giving a gorgeous colour to the yoghurt, as well as adding some moisture so the filling won't be too thick. 

Fill your meringue with the yoghurt, and top with chopped fruit or nuts depending on your preference. 

If you're looking for a dessert that is simple to make, and is full of protein,has healthy fats from the almond butter/chopped nuts and isn't full of refined sugar, then you really need to try this! 

The meringue won't have the same crispy exterior as a standard meringue, it'll be more chewy in texture, but that's okay cos it tastes pretty damn good. 

Orange "Nutella" cake

I felt a little guilty about my last post... a chicken salad... really Diane??? Seriously?? I'm afraid I was serious, but hey, now that we've had a wholesome (but yummy) salad, and we're feeling oh so healthy. .... let's have a treat. That's how this works right?

There's so many paleo friendly recipes out there, it's a little overwhelming when you go to choose just one. If you're going to go to the expense (lets face it, good food is more expensive), and the effort of baking a cake, you want to be sure that it's a good one. I mentioned before about not falling into the trap of thinking that just because it's paleo or primal etc, that it's an all you can eat buffet... Cake is still a treat.. Paleo cakes usually require nut flours which are pretty high calories, so just bear this in mind and maybe just have seconds, but not thirds! :) 

I was baking for a friend who adores Terrys Chocolate Orange bars and Ferrero Rocher chocolates, but has recently converted to eating a grain & refined sugar free diet. What better treat for her than to make a cake that tastes like both, but without all the processed ingredients.. 

I give you my delicious orange cake with hazelnut & chocolate icing... hmmm that's not even a little bit catchy! I promise I'll never work in marketing... let's just stick with calling it Orange "Nutella" cake.. 

Orange cake (inspired by 'Mummy Made It' Jaffa cake)

• 6 eggs, separated
• 2 tbsp agave syrup
• seeds from 1 organic vanilla pod
• 1/2 cup coconut flour
• 1/4 cup almond flour
• 3 tsp gluten free baking powder
• 2 tbsp orange blossom extract
• 2 tsbp fresh orange juice
• zest of one large orange

Line 8x8 inch square cake tin with parchment paper. Preheat oven to 160d (fan). 

Add egg whites to bowl of stand mixer and whisk on high until stiff peaks form. Add agave and whisk until combined. 

Add egg yolks one at a time, followed by vanilla. 

(You need to do the rest gently by hand with a spatula or you'll knock out all that air and end up with a flat chewy cake)

Sieve the dry ingredients into your egg mixture, and fold very gently until just combined. 

Finally add zest, orange juice & extract.

Spoon into lined tin and place into preheated oven for 20 minutes or until golden and firm. 

"Nutella" icing

This tastes just like the real thing... 

• 100g hazelnuts, toasted on dry frying pan for 5 mins to help bring out flavour
• 2 tbsp raw cocoa powder
• 5 tbsp almond milk
• 1 large avocado
• 1 tsp organic vanilla essence
• 1 tsp melted coconut oil

Place all ingredients in food processor and pulse until you have a shiny, smooth consistency. 

Refrigerate to allow it to firm up until you're ready to ice your cake. 

Orange syrup

• 5 tbsp orange juice
• 1 tsp vanilla
• 2 tbsp Cointreau
• 1 tsp agave nectar/honey 

To assemble the cake

Slice cake horizontally in 3 equal pieces. 

Drizzle orange syrup over one layer of the cake. 

Spread a generous layer of icing on top, and layer cakes. 

Cover cake with icing, and sprinkle liberally with some toasted hazelnut pieces. 

And voilà, you have a gorgeous orange chocolate cake. This cake is really light in texture... that's down to whisking the egg whites separately, and folding the mixture... don't skip this step. It only takes a minute and really is the difference between a spongy and unpalatable, rubbery cake.