Fruity baked snacks

Lime and Blueberry Friands  (Makes 24)


3 Egg Whites

90g Unsalted Butter

1 whole lime rind, finely grated

1/2 cup almond meal (can include a modified almond with quinoa or omega 3)

1/4 cup organic wholemeal spelt flour

3/4 cup pure icing sugar

24 frozen blueberries

Extra pure icing sugar for dusting


  1. Preheat oven to 180 degrees.  Grease either a 24-hole or 2 12-hole mini muffin pans with a small amount of macadamia oil.
  2. Place egg whites into a bowl and whisk until thick and frothy.
  3. Melt butter in microwave proof bowl.  Once melted add lime rind, almond meal and sifted pure icing sugar and mix until ingredients are blended.
  4. Add butter mixture to the egg whites and stir until well combined.
  5. Drop heaped teaspoons of the mixture into each muffin hole and top with ONE blueberry (push down alittle but not too much)
  6. Bake for approximately 10 minutes (does not have to turn brown).  Stand on wire rack for 5-10 minutes and then turn out onto rack to cool.  Before serving sprinkling with extra pure icing sugar (use a sifter over top to ensure no clumps of icing sugar come out)

These can be placed in an air tight container and can last upto 5 days.  Can also be placed in freezer for upto 1 month.
Per Friand:  297kJ (71 calories)

Banana Bread (No added sugar)   Serves 12



¾ cup mashed banana

1/3 cup macadamia oil

2 large eggs

½ cup apple sauce or stewed apples

1 tsp vanilla

2 cups wholemeal spelt flour

1 tsp baking soda

2 tsp baking powder

½ tsp cinnamon

½ tsp nutmeg

1 cup chopped nuts (raw/unsalted)


  1. Beat together mashed banana, oil, and eggs until creamy.
  2. Place the baking soda in the ½ cup apple sauce/stewed apples (this will ferment and bubble alittle). Mix in carefully to the wet banana mixture.
  3. Add vanilla, flour, baking powder and spices. Beat well. Stir in nuts.
  4. Spoon batter into loaf pan. Spread batter evenly.
  5. Bake at 160°C for 45 minutes or until a knife inserted comes out clean. Cool completely on wire rack before slicing.

Per serving:  972kJ (230 calories)

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