My 7 year old daughter is beyond excited for Halloween this year. She always enjoys it, but this year I have been coerced into buying loads of decorations already and she would like us to have a party. Arghhh, that means I really need to tidy my house! In fact, I probably just need to nuke it. Anyway, all this Halloween excitement got me wondering how I can make Halloween a little healthier. Trick or Treat is all about the sweets and chocolate… Imagine if you presented a bowl of fruit to a crowd of trick or treaters unfortunate enough to knock on your door? It’s not going to happen, is it? But, maybe we can make it a little bit more nutritious and give the kids a bit less of a crack-cocaine sugar rush? And definitely cut out the artificial colourings where possible.
First-stop, cupcakes. Inspired by a big bag of spinach and my Sugar Free Buckwheat Banana Muffins recipe, I decided to see if I could make some ghoulish cupcakes that were sugar-free, gluten-free and lactose-free… Ta-da!
INGREDIENTS (makes 12 large cupcakes or approx. 16 medium sized)
50g or 1/2 cup ground almonds
75g or 1/2 cup buckwheat flour
1 heaped tbsp coconut flour
1 1/2 tsp baking powder
1/2 tsp bicarbonate of soda
1 tsp cinnamon
1/2 tsp sea salt
2 large eggs
1 tsp vanilla essence
1\4 cup or 4 tbsp coconut oil, melted
1/4 cup or 4 tbsp honey/maple syrup (I use a mixture of both)
1 tsp apple cider vinegar
1. Blend spinach, banana, eggs and vanilla essence until smooth.
2. Sift flours, baking powder, bicarbonate of soda and cinnamon into a large bowl. Add ground almonds and pour in spinach mixture.
3. Melt coconut oil and honey/maple syrup together in saucepan. Allow to cool slightly and then mix with rest of ingredients. Add apple cider vinegar (it will bubble up when you add the vinegar).
4. Spoon into cake cases, fill them quite high as the mixture doesn’t rise a huge amount.
5. Bake at 170C for 15-18 minutes until nice and springy and a skewer comes out clean. Cool for a few minutes in the tin and then transfer to a wire rack.
Now, the icing I used is not sugar free. In an ideal world I would make a sugar free frosting, but I reasoned I had done pretty well with the cupcakes and life is possibly a bit too short for sugar-free icing. They are perfectly nice without a topping, see pic below. If you want to make a sugar–free icing, instead whip the coconut cream with a tablespoon or two of raw honey (it is much thicker than pasteurised honey or maple syrup, which would make it far too runny) I have tried to keep my icing from being too sweet with some sugar substituted for coconut flour.
100g unsalted organic butter, dairy free spread or a tin of coconut cream (you can buy small tins of this or refrigerate a can of coconut milk overnight, turn upside down and open, pour off liquid and you will be left with coconut cream)
75g icing sugar
2 heaped tbsp coconut flour (optional, just makes it less sugary)
1 tsp vanilla essence
2 tsp favourite milk or water (only if you are using butter)
1 tsp matcha green tea powder
1. Allow butter to come to room temperature so that it is soft enough to whisk. Alternatively, refrigerate coconut cream or milk for several hours or overnight. Whip butter/spread/coconut cream on medium for 1 minute until smooth and creamy.
2. Add coconut flour and 1/3 sugar and whisk well, continue to add sugar in thirds until well incorporated and icing is light and fluffy. Whisk in vanilla and milk, if using. Alternatively, for a sugar-free version, whisk in some raw honey to taste.
3. When you are happy with flavour and consistency, whisk in matcha tea powder, using more or less until you have reached desired shade of ghoulish green.
And decorate! I had a go at making some dark chocolate spiders with a piping bag, they need much more practice! I also forgot to refrigerate them before peeling them off the baking paper so they broke easily – don’t make that mistake!! Below, I also made some bloodshot eyeballs out of giant white chocolate buttons, sugar free 10o% fruit spread with a dark choc chip pupil, and poppy seeds made brilliant black sprinkles.
I still can’t quite believe how colourful and vivid these cakes naturally are. My daughter was amazed by them, and for once she was free of criticism, hurrah!