Iron-rich Flapjacks (makes 20)

Iron-Rich Flapjacks by The Fat Foodie

I often have low iron levels and so I like to try to have snacks at hand which are packed full of natural sources of iron, such as these iron-rich flapjacks. As much as I enjoy eating meat on occasion, it can get a bit tedious (and expensive) to frequently eat a lot of meat, but thankfully, there are lots of great ways you can incorporate iron into your diet without always having to resort to eating meat all the time.

The natural world provides us with a whole host of plants and seeds which pack a serious iron-rich wallop and the beauty of eating plant-based sources is that they tend to be really, really cheap to buy, especially in bulk. Oats, for instance, are a brilliant source of iron and they’re also highly rich in nutrients, such as protein, soluble fibre and B-vitamins, while pumpkin and sunflower seeds have also got loads of iron in them along with a list as long as your arm of vitamins and essential minerals.

I made a big batch of these iron-rich flapjacks and they were demolished by myself and my family in no time at all. They’ve got a great texture and are filled with delicious fruity flavours. I topped mine with a dark chocolate drizzle, but if you’d like to keep the iron-rich flapjacks healthy you could leave the chocolate off them. Although, bear in mind that cocoa powder and good quality dark chocolate are great sources of iron in themselves and they’re also rich in antioxidants, so in my humble opinion that sounds like an excellent reason to go ahead and use the chocolate.

Ingredients:

300g gluten-free oats

3 tbsp (36g) chia seeds

100g sunflower seeds

100g pumpkin seeds

100g raisins

4 tbsps cocoa powder

1 tbsp dried ginger

160g coconut oil or butter (melted)

140g golden syrup

1 large firm banana (mashed)

100g dark chocolate (for decorating)

Method:

Preheat your oven to 200C/180C Fan/400F/Gas Mark 6 and line a deep-sided traybake tin with greaseproof paper.

Mix the chia seeds with 7 tbps of hot water and leave them for 5-10 mins to gel.

Melt the coconut oil with the golden syrup and put it in a large mixing bowl.

Add all of the dry ingredients and the mashed banana into the bowl and mix very well until it’s all coated.

Pour the mixture into the lined traybake tin and bake for 30-40 mins.

Remove from the oven and cut into bars, but leave them in the traybake tin to cool and solidify. Once cold, remove from the traybake tin and drizzle with melted chocolate.

Iron-Rich Flapjacks by The Fat Foodie

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Chocolate Mousse (serves 6)

Chocolate Mousse by The Fat Foodie

I’ve fancied making homemade chocolate mousse for a long time, but the thought of making an egg based version has never appealed to me. Many chocolate mousse recipes call for raw or barely cooked eggs to be used to provide silkiness to the mousse, but I can’t stomach the idea of eating raw eggs. However, I’ve heard that vegans frequently use tofu to create a smooth chocolate mousse, so when I was in the supermarket I picked up a pack of plain tofu so I could give it a go.

Silken tofu is a high FODMAP ingredient so don’t use that form of tofu to make this pudding, but as long as you only use either plain or firm tofu this recipe remains low FODMAP. In order to make a super smooth chocolate mousse I’d recommend using a food processor or NutriBullet because they whip the ingredients together and ensure a really creamy result, but if you don’t have either of these just mix it very thoroughly in a large bowl and it will be fine.

This chocolate mousse is really rich, so I’d recommend making 6 small portions. In fact, the little green cup you see in the photograph is actually an espresso cup, but it makes the perfect portion size for these chocolate mousses because I think a larger portion would be too much.

I’m really tempted to add 1/2 a teaspoon of ground ginger or cinnamon next time I make these (and it won’t be long until I do!) because I think it would really enhance the chocolate flavour of the mousse. It would also be lovely served with some delicate biscuits on the side, such as little pieces of shortbread. Overall, this chocolate mousse is a seriously rich and wonderfully light dairy-free chocolate pudding that will fool anyone who thinks it’s made with eggs or cream. It’s the ideal little treat to end a meal with.

Ingredients:

300g plain tofu

90g cocoa powder

120g sugar

100ml rice milk

1/2 tsp vanilla extract

Method:

Have 6 ramekins or small serving dishes to hand.

Place all of the ingredients in your food processor or NutriBullet and pulse until it forms a smooth liquid. If you don’t have either then just whip it by hand in a large bowl.

Pour the mixture into your ramekins and put them in the fridge to set for at least half an hour before serving.

Chocolate Mousse by The Fat Foodie

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