Tag Archives: No refined sugar

Spelt Cake With Blackberries And Apples.


First of all I have to apologise for publishing fewer recipes than normal this month. Unfortunately, my photography project has taken up most of my time lately, as I am trying to build up my creative portfolio. I love writing recipes though, so I’ll try to publish a few more next month…. But I hope you enjoy the picture-a-day project as my as I do! In fact, I am having a lot of fun with it and I’ll continue publishing new photographs, if you like the idea.

Anyway, speaking of recipes, today I am publishing an old Foodfulife classic, slightly revisited! We are going to make my spelt apple cake (the one without butter and refined sugar) with some fresh blackberries and ground almonds. This recipe was requested by friend who wanted to add a different kind of fruit to the original recipe. At first, I gave it a go changing a few ingredients, but then I realised that the batter was just right as it was…So I left it pretty much the same, with the exception of two ingredients, but I also I had to adjust the quantity of the apples and milk to balance.
Of course, you can replace the blackberries with whichever fresh berries you like.

Tip. Toast the almonds in the over for a few minutes at 160° C /320° F, before using them. Toasted almonds will add flavour to the cake.


Spelt with blackberries and apple.


300 g golden apples (1 and half big apples, or 2 smaller apples)

100 g of blackberries (about 25 big ones)

100 g whole spelt flour

1 egg

80 ml almond milk

60 g of finely ground almonds

1 egg

3 tablespoons of organic sunflower oil

3 tablespoons of barley malt

3 tablespoons of honey

1/2 teaspoon of baking powder

1 pinch of cinnamon

the zest of an organic lemon

a pinch of salt


1. Wash the blackberries and let dry for a while.

2. In a bowl, mix the flour with the baking powder.

3. In a second bowl, mix the honey with the barley malt, then add the egg and mix well. Once you have a creamy mixture add the milk with the ground almonds and the lemon zest.

4. Mix the flour with the egg mixture. Add a pinch of cinnamon and a pinch of salt.


5. Peel the apples, remove the core and cut into pieces. Add the apple chunks and the blackberries to the batter.


6. Line a cake tin with baking paper, then fill with the batter and bake at 180 ° C/356°F for 50 minutes (or maybe for a little longer, just keep an eye on the cake!). Here I used a 25 cm long x10 cm wide tin.






Torta di farro con more e mele.


300 g di mele golden (una mela grande, più mezza mela)

100 g di more (circa 25 grandi)

100 g di farina di farro integrale

1 uovo

80 ml di latte di mandorla

60 g di mandorle macinate finemente

1 uovo

3 cucchiai di olio di girasole biologico e spremuto a freddo

3 cucchiai di malto d’orzo

3 cucchiai di miele

1/2 cucchiaino di lievito in polvere

1 pizzico di cannella

la scorza di un limone biologico

un pizzico di sale


1. Lavate bene le more e lasciatele asciugare.

2. Mescolate la farina e il lievito in una terrina.

3. A parte, unite il miele al malto d’orzo, poi aggiungere l’uovo e mescolare bene.
Una volta ottenuto un composto cremoso, aggiungete il latte di mandorla, le mandorle tritate e la scorza di un limone.

4. Unite la farina al il composto cremoso, poi aggiungete un pizzico di cannella e di sale.

5. Sbucciate le mele, levate il centro con i semi e tagliate la polpa a pezzi. Unite i pezzi di mela e le more al composto.

6. Foderate una teglia con carta da forno (uso una teglia rettangolare lunga 25 cm e larga 10 cm), quindi riempite la teglia con l’impasto e infornate a 180 ° C per 50 minuti (magari anche un po’ più a lungo, tenete comunque d’occhio la torta durante la cottura).

Dark Chocolate Soufflé With Fresh Raspberries

Dark Chocolate Soufflé With Fresh Raspberries-8

A melt-in-the-mouth dark chocolate and raspberry soufflé is definitely a wonderful way to indulge during a romantic Valentine’s evening.
I know, making a soufflé for the first time can be a little bit scary, however it is quite a simple dessert to make, despite its reputation….Just remember to handle the soufflé with great care and serve it as soon as it comes out of the oven, otherwise this dessert will lose its lift.

Cooking tip. Grease and chill the soufflé dishes for at least 5 minutes before cooking, then grease again with a little butter before pouring in the soufflé mixture. This operation will prevent the soufflé sticking to the dishes during the cooking process.


Dark chocolate soufflé with raspberries.

Medium difficulty


Serves 2-3

2 small egg yolks (at room temperature)

3 small egg whites (at room temperature)

60 g dark chocolate (70% cocoa solids)

60 g fresh raspberries, washed and dried (at room temperature)

15 g butter, plus a little bit more for greasing the moulds

45 g honey, or agave syrup

1 teaspoon lemon juice


1. Melt the chocolate in a bain-marie.


2. Grease 2-3 soufflé moulds (8 cm in diameter, or larger if you use only 2).

3. Stirring gently, add the butter and the honey to the melted chocolate. Let cool a little.

4. Add the egg yolks and then the raspberries, crushing them lightly using a fork. Mix well.

Dark Chocolate Soufflé With Fresh Raspberries-4

5. Separately, whip the egg whites with a teaspoon of lemon juice (the lemon juice will help the whipping process).

Dark Chocolate Soufflé With Fresh Raspberries-3

6. Combine the whipped egg whites with the other ingredients. Mix all the ingredients gently using a spatula.

7. Fill the moulds up to 2/3 and bake at 160 ° C for 20 minutes. Garnish with fresh raspberries and serve immediately.

Dark Chocolate Soufflé With Fresh Raspberries-6

Dark Chocolate Soufflé With Fresh Raspberries-8

Dark Chocolate Soufflé With Fresh Raspberries-9

Dark Chocolate Soufflé With Fresh Raspberries-10

Soufflé di cioccolato ai lamponi.

Media difficoltà


Per 2-3 persone

2 tuorli piccoli (a temperatura ambente)

3 albumi piccoli (a temperatura ambiente)

60 g di cioccolato findente al 70 %

60 g di lamponi freschi (a temperatura ambiente)

15 g di burro e un po’ di più per imburrare gli stampi

45 g di miele (oppure sciroppo d’agave)

1 cucchiaino di succo di limone (per montare meglio gli albumi)


1. Fate sciogliere il cioccolato a bagnomaria.

2. Imburrate 2-3 stampini da soufflé di circa 8 cm di diametro (o anche un po’ più grandi, se ne usate solo due).

3. Unite il miele e il burro al cioccolato sciolto, mescolando dolcemente. Lasciate intiepidire.

4. Aggiungete gradualmente anche i tuorli e i lamponi. Schiacciate leggermente i lamponi con una forchetta e mescolate bene.

5. A parte, montate a neve gli albumi con un cucchiaino di succo di limone.

6. Unite gli albumi montati agli altri ingredienti, mescolando delicatamente dal basso verso l’alto.

7. Riempite gli stampini fino a 2/3 e infornate a 160° C per 20 minuti. Guarnite con dei lamponi freschi e servite subito.

Dark Chocolate Lava Cakes With A Kick! (Gluten-Free)


Decadent, hot and velvety creamy inside, this dessert is to die for!
It took me several days to get this recipe right! It is quite difficult to achieve the right consistency, when you make this kind of dessert without flour or caster sugar. However, the result it is simply superb!!

Yes, these wonderful lava cakes are gluten and refined sugar free (I added a little icing sugar on top, in order to take better pictures, but you don’t have to)… No one will know they are secretly healthy!

…But be careful, because the chocolate-chilli combination can be very addictive!


Dark chocolate lava cakes with a kick (gluten and refined sugar free)

Cooking time: 18-19 minutes

Preparation time: 25 minutes


for 4 small cakes (4 servings)

80 g dark chocolate (70% cocoa solids)

40 g almonds (with skin)

2 medium eggs, plus 1 yolk

1 pinch of salt

10 g unsweetened cocoa powder (plus a little more to dust the cake moulds)

80 g butter

100 g acacia honey (or the honey of your choice)

2 small dried chilli peppers (or a pinch of chilli powder)

icing sugar to decorate (optional, don’t use it if you don’t want refined sugar in the cakes)

4 small disposable aluminium cake moulds


1. Melt the chocolate in a bain-marie. When the chocolate is completely melted, add the butter, let it melt and mix well; then remove from the heat.


2. Lightly toast the almonds in the oven at 170° C / 338° F (just for a few minutes). Let cool, then, using a food processor, grind the almonds with the cocoa powder and the dried chillies.

3. Separately, beat the eggs with honey with an electric beater, until the mixture is soft and fluffy.


4. Incorporate the melted chocolate and butter with egg mixture. Beat for a few more minutes, then add the cocoa with the ground almonds and chillies.


5. Grease 4 small cake moulds with butter, then dust with a little cocoa powder.



6. Bake at 160 ° C/ 320° F for 18-19 minutes.


7. Garnish with icing sugar (optional) and serve hot.




Note. The cakes should be cooked on the outside and slightly soft in the centre, make sure you don’t overcook them…One more minute can make a huge difference!

Tortini con cuore fondente al peperoncino (senza glutine)

80 g di cioccolato fondente al 70 %

40 g di mandorle (con la buccia)

2 uova medie, più un tuorlo

1 pizzico di sale

10 g di cacao amaro

80 g di burro

100 g di miele di acacia (oppure il miele che preferite)

due peperoncini secchi (oppure un po’ di peperoncino in polvere)

zucchero a velo per decorare (facoltativo, non usatelo se non volete lo zucchero nella ricetta)

4 stampini di alluminio (usa e getta)


1. Fate sciogliere il cioccolato a bagnomaria. Quando il cioccolato sarà completamente sciolto, aggiungete il burro e mescolate bene.

2. Tostate leggermente le mandorle nel forno caldo per qualche minuti. Lasciate raffreddare, poi tritate molto finemente insieme al cacao e i peperoncini con un tritatutto (fate qualche pausa per non riscaldare troppo le lame).

3. A parte, sbattete le uova con il miele, fino ad ottenere un composto soffice e spumoso.

4.  Incorporate il burro e il cioccolato sciolto alle uova. Sbattete ancora per qualche minuto, poi aggiungete il cacao con la farina di mandorle e il peperoncino. Mescolate bene.

5. Imburrate gli stampini in alluminio e ricoprite con una spolverata di cacao amaro.

6. Infornate a 160° C per 18-19 minuti (non di più perché i tortini rischiano di solidificarsi troppo, mentre al centro devono restare cremosi).

7. Decorate con zucchero a velo (facoltativo) e servite i tortini caldi.


Apple custard tart with pine nuts and cinnamon (no refined sugar).

Today I’m going to prepare a very special apple tart. For this recipe I made a cute small version enriched with an apple custard and garnished with roasted pine nuts and cinnamon. I decided to make a mini and revisited version of the apple tart using only good quality ingredients such as organic apples and honey, to naturally sweeten the cake and keep the cost of this recipe relatively low.

Apple custard tart with pine nuts 


Serves 2-3 

 for the sweet shortcrust pastry 

100 g (3.52 oz) plain flour

30 g (1 oz) softened butter

1/2 tablespoon honey

a pinch of salt

For the apple custard

2 small apples (I had royal gala, but you can use the apples you prefer)

2 tablespoons honey (and some more to garnish the cake)

1 egg yolk

1 tablespoon plain flour

2 drops of lemon essential oil (or the zest of an organic lemon)

1 cup of milk

the juice of half a lemon

cinnamon powder to taste

a few roasted pine nuts (roast on a frying pan for 10 minutes at moderate heat)


1. In a thick saucepan mix an egg yolk with 2 tablespoons of honey, 2 drops of lemon essential oil and 1 tablespoon of flour.


2. Peel, cut, then puree the apples with the lemon juice using a blender.


3. Add the apple puree with a cup of milk to the ingredients in the saucepan, then stir gently over low heat, until you have a thick and creamy apple custard.


4. In a large bowl, mix 30 g of butter with 100 g of flour, a pinch of salt and 1/2 a tablespoon of honey. Work well until you have a smooth shortcrust pastry dough.



5. In a small greased oven pan (15-16 cm), or a ceramic baking tray, roll out the dough with your hands, pierce with a fork and bake for 15 minutes at 160 ° C ( 320° F).


6. Remove from the oven, cover with the custard, a few slices of apple and some cinnamon powder, then bake for another 5 minutes.




7. Garnish the cake with some honey and a few roasted pine nuts.


Crostata di crema pasticciera alle mele e pinoli.


per 2-3 persone

per la pasta brisé dolce.

100 g di farina

30 g di burro

1/2 cucchiaio di miele

un pizzico di sale

Per la crema pasticciera alla mela

2 mele medio-piccole (uso le gala, ma potete usare la qualità che preferite)

2 cucchiai di miele (e un po’ per guarnire la torta a fine cottura)

1 tuorlo d’ uovo

1 cucchiaio di farina

2 goccia di olio essenziale di limone (o un po’ di buccia grattugiata di un limone non trattato)

il succo di mezzo limone

1/2 bicchiere di latte

Cannella in polvere q b

alcuni pinoli (precedentemente tostati per 10 minuti in una padella a fuoco moderato)


1. In una casseruola col fondo spesso, unite il tuorlo d’uovo a due cucchiai di miele, uno di farina e due gocce di olio essenziale di limone, mescolando bene.

2. Pelate, tagliate le mele e tritate molto finemente la polpa con il succo di mezzo limone in un frullatore.

3. Aggiungete la polpa di mela con mezzo bicchiere di latte agli ingredienti nella casseruola e fate cuocere a fuoco lento, mescolando costantemente fino ad ottenere una crema corposa.

4. A parte, lavorate 100 g di farina con un pizzico di sale, burro e mezzo cucchiaio di miele.

5. In una tortiera o terrina da forno (15-16 cm) già imburrata, stendete la pasta, bucatela con una forchetta e fate cuocere per 15 minuti a 160° C.

6. Sfornate, coprite con la crema pasticciera, decorate con la cannella e qualche fetta di mela. Infornate per altri 5 minuti.

7. Guarnite la torta con un po’ di miele e alcuni pinoli tostati.

Spelt Flour Apple Cake (no refined sugar, no butter)

A remaking of the classic! Today we are going to make a very special apple cake… This dessert is very easy to prepare, great for breakfast or as a snack, it contains no butter, milk or refined sugar and is absolutely delicious!!! For this recipe I used only organic ingredients.

Spelt flour apple cake (no refined sugar).


400 g (14.1 oz) peeled golden apples

100g (3.5 oz) wholemeal spelt flour

1 egg

50 ml  (1.69 fl oz) almond milk

3 tablespoons barley malt

3 tablespoons honey

3 tablespoons sunflower oil

1 pinch of salt

1/2 teaspoon of baking powder

1 pinch of cinnamon (optional)

the zest of 1 organic lemon and the juice of 1/2


1. Cut the apples into thin slices, then add the juice and the zest of the lemon and mix well.

Step 1. Cut the apples, add the lemon juice and mix.

2. Separately, mix the egg with malt and honey, to obtain a creamy mixture. Add the flour with the baking powder and stir.

Step 2. Mix the egg with malt and honey, then add the flour and baking powder.

Step 2. Mix the egg with malt and honey, then add the flour and baking powder.

Step 2. Mix the egg with malt and honey, then add the flour and baking powder.

3. Add also the apples, 3 tablespoons of sunflower oil, a pinch of salt, 50 ml of almond milk and some grated cinnamon.

Step 3. Add the apple, the oil, a pinch of salt, cinnamon and the almond milk to the flour.

4. Mix well. Pour the mixture into a loaf tin (I use a 25 cm long x10 cm wide tin, lined with baking paper) and bake at 180 ° C (356°F) for 25-35 minutes.

Step 4. Mix and bake at 180° C (356 °F ) for 25-35 minutes.

Step 4. Mix and bake at 180° C (356 °F ) for 25-35 minutes.

If you like this recipe give us a like on our facebook page:  https://www.facebook.com/Foodfulife

Torta di mele con farina di farro, malto e miele.
Una rivisitazione della classica torta rustica alle mele. Un dolce facilissimo da preparare, ottimo a colazione o a merenda. Questa ricetta non contiene burro, latte o zucchero raffinato, ma è buonissima!!! Per la preparazione ho usato solo ingredienti biologici.

400 g di mele golden

100 g di farina integrale di farro

1 uova

scorza di un limone biologico e il succo di 1/2 limone

50 ml di latte di mandorla

3 cucchiai di malto d’orzo

3 cucchiai di miele

3 cucchiai di olio di girasole

1 pizzico di sale

1/2 bustina di lievito chimico per dolci

1 pizzico di cannella (facoltativo)


1. Tagliate le mele a fettine sottili, aggiungete il succo e la scorza di limone e mescolate bene.

2. A parte, amalgamate l’uovo con il malto e il miele, fino ad ottenere una crema. Aggiungete la farina e il lievito, continuando a mescolare.

3. Unite al composto le mele con il limone, l’olio, le cannella, un pizzico di sale e il latte di mandorla.

4. Versate il composto in una teglia, foderata con carta da forno (uso una teglia rettangolare di 25 cm di lunghezza x10 cm di larghezza) e infornate a 180° C per 25-35 minuti.

Buona torta a tutti!!