Healthy Pantry

Baking is the funny part, but first take a look at my secret Pantry. Here, you’ll find my top favourite ingredients and some information on their nutritional value.

There you have it….

Fennel Cookie Bark

Flour

  • Whole Wheat flour is high in fibre and vitamins (B-1, B-3 and B-5). It’s made from grains that have not undergone heavy processing.
  • Oat flour has an earthy flavour and owes its healthy reputation to a type of soluble fibre comprised of indigestible sugar called beta-glucans (reduce the risk factors for heart disease such as high cholesterol and high blood pressure). See the recipe: 
  • Almond Flour is low in sugar and high in protein. It also has lots of polyunsaturated fats, which provide essential omega-3 fatty acids. Almond flour is different from almond meal because the first one is originally made from blanched almonds with the skins removed and is ground a lot more finely. Almond meal contains the skins which add a denser and spongier texture. I prefer this last one because the skin of the almonds give extra flavour to the recipes. See the recipe: Strawberry Icy Naked Cake
  • Hazelnut flour is another low carb flour filled with antioxidants. It adds that perfect nutty flavour to your recipes.
  • Carob Flour has excellent nutritional value: low in sodium, high in fibre and a good source of calcium and antioxidants. See the recipe: Carob Nutty Cookies
  • Coconut flour is high in fiber and protein. It’s low in sugar too.
  • Whole Spelt Flour has a special extra nutty flavour and adds a dense texture to the recipes. You can use it to bake practically everything…cookies to desserts and a lot more! It’s called “the twin” of whole wheat flour because they have similar nutritional properties. A good source of fiber, which helps slowing down the digestion and absorption, decreasing the blood sugar spikes. See the recipe: Haunted Peanut butter cookies

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Oil

  • Coconut Oil is one of the richest sources of saturated fat and contains lauric acid, which is a good kind of fatty acid.
  • Ghee or clarified butter is the closest alternative to butter but without any milk residue and has higher concentrations of other essential nutrients (omega-3 fatty acids, vitamin A..).

Sugar

  • Coconut Sugar is the boiled and dehydrated sap of the coconut palm. It contains trace amounts of vitamin C and B, potassium, phosphorous, magnesium and phytonutrients (polyphenols, flavonoids and anthocyanidin). See the recipe: Paper-thin Cookies (only 4 ingredients)
  • Cane Sugar is an unrefined sugar that offers a large number of essential nutrients, such as magnesium, phosphorus, calcium, potassium and iron.
  • Demerara sugar is a variety of raw cane sugar that is minimally refined. It has large grains and a distinctive molasses flavour. See the recipe: Carrot Petit Gateau
  • Dark Brown Sugar is refined white sugar with molasses added in. It contains more molasses than light brown sugar, which gives it a stronger, more intense flavour. Light and dark brown sugar can be used interchangeably.
  • Muscovado Sugar is a variety of unrefined cane sugar in which the molasses aren’t removed. I love its texture. It’s really sticky and wet (looks like wet sand!).
  • Whole Cane sugar is loaded with enzymes and nutrients (which include calcium, potassium, magnesium and vitamins). It has a glycemic index of 30 to 40, nearly half of refined sugar. ⇓ Knockouts (Biscuits!)

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Instant Oatmeal Packet

Others:

Oats

There are many types of oats but the most common ones are the Steel Cut Oats, Rolled Oats (regular or old-fashioned) and quick or instant oats. All of them are low in fats and high in protein, fiber and vitamins (E, B1 and B2). Oats are a low-calorie food that also have the ability to control blood sugar levels and blood pressure.

  • Steel cut oats also known as Scottish oats or Irish oats are made when the whole groat is cut into several pieces. They’ll cook faster than whole groats, but have a similar taste and texture to cooked whole groats. Chewy!!
  • Rolled Oats (regular or old-fashioned)- the whole oat groat is steamed, and then flattened with a roller. That way rolled oats gain a disc shape! In comparison with the steel-cut oats, they cook faster and absorb more liquid. They also stay fresh for longer! Take a look ⇒ Apple and cinnamon porridge with toasted rye flakes
  • Quick or instant oats are the most processed type: pre-cooked, rolled and pressed. The thin shape of the oats and their small size makes them absorb the water very quickly. Thus, they cook really fast and it’s a great option for a creamy and smooth oatmeal! Take a look ⇒ Coconut Covered Peach Oatmeal
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So creamy and peachy… recipe here!

Chia Seeds

  • Also known as one of the best superfoods, chia seeds provide high levels of protein, vitamins (A, B ,E and D), fiber and also really important minerals like iron, potassium, copper and zinc! They also have more antioxidants than blueberries and are the perfect complement to yogurt or smoothies! Check my: Banana Kiwi Overnight oats

Dark Chocolate (70% to 100%)

  • It’s full of antioxidants (the compounds that are neutralize the free radicals and protect the body), vitamins and minerals (such as potassium, zinc and selenium). It’s also high in fiber and the fats in the chocolate are mostly saturated and monounsaturated, with low amounts of polyunsaturates. IRRESISTIBLE and so damn tasty! Have you ever tried my ⇒ Chocolate Swiss Roll

Cocoa Powder Vs. Cacau Powder

  • Cacau is the purest and the healthiest form of chocolate. It’s a real superfood: high in antioxidants and fiber, low in sugar and fat ( it’s made by cold-pressing unroasted cocoa beans, which keep the living enzymes and removes the fat cacao butter. The cocoa powder is raw cacao, a lot more popular because it has a sweeter aroma. It’s better for desserts and it’s also cheaper. The main difference between these two it’s that cocoa is heated at much higher temperatures. That affects not only the structure of the cacau beans but also their nutritional benefits and minerals. Neither cocoa or cacau is bad for you, but cacao is more beneficial because it’s less processed!

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