Dear Reader,
Welcome to Tizi Bar where we will be delving into healthy eating while sharing pretty awesome recipes! According to Havard Health, gluten is a general name for the proteins found in wheat, rye, and barley (the big three). It acts as the glue that holds these foods together and it's common in foods such as bread, pasta, pizza and cereal; however, it doesn't provide any essential nutrients. Most people who opt for gluten free is because they have celiac disease or are 'gluten sensitive', while others simply believe its a healthier option.
In case you are not aware, someone who has celiac disease cannot take gluten because it triggers an immune response that damages the lining of the small intestine. This can interfere with the absorption of nutrients from food, cause a host of symptoms, and lead to other problems like osteoporosis, infertility, nerve damage, and seizures. Yes... It can be that bad. However, if you are gluten sensitive, you will have symptoms (including bloating, diarrhoea or crampy abdominal pain) whenever you eat foods that contain gluten. So we are here to show you an example of a gluten free snack and more will come in the future.
Sharon Gatonye is a professional chef and food stylist who is enthusiastic about showcasing the beauty of food. We are so excited to have her as a food contributor on Tizi Bar. With her passion for gourmet, organic food and styling, you are guaranteed to be in safe hands! So are we!
She showed us how to make 'Gluten- Free Orange Spiced Mini Cakes' and we were in disbelief at the flavors that floated in our mouths almost distracting us during the photo-shoot.
What You'll Need
- 1 whole orange
- 3 eggs
- 1 tsp baking powder
- ½ tsp bicarbonate of soda
- 100 g Sweet potato flour
- 100 g Rice flour
- 100 g Cassava flour
- 50 g Brown sugar
- 50 g Dark brown sugar
- 2 t ground coriander
- 2 t ground cinnamon
- A drop vanilla extract
What You'll Need For The Food Syrup
- 150 g sugar
- 1 cup water
- 1 orange, thin slices
- 6 cardamom pods, cracked
- 1 cinnamon sticks, broken
- 2 star anise
Method
- Preheat the oven to 180°C. Grease 12 mini cake tins or cupcake tray and brush with melted butter.
- Put the whole orange into a pot with some cold water, bring to boil and cook for 2 hours, or until soft. Check occasionally and add more water if necessary.
- Drain and, when cool, roughly chop the oranges, discarding any seeds. Blend everything – pith, peel and all – in a food blend. Turn into a large bowl.
- Add the eggs, baking powder, bicarbonate of soda, almond flour, caster sugar, spices and vanilla to the orange purée in the bowl. Beat together.
- Pour into the cake tin and bake for 15-20 minutes, or until a skewer comes out clean. Leave the cake to cool completely in the tin. Remove when cold.
(To make the syrup) Bring all the ingredients to the boil and reduce until syrupy. Spoon over the cooled cake .
Bon Appétit!
Yours in Wellness,
Photography Credits: Brian Koome
Food Contributor: Sharon Gatonye
References
Celiac Disease Foundation
Havard Heallth
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