Easy and Healthy Blueberry Rock Cakes (gluten free)
Home baking is not something I do a lot of, so when a friend posted this recipe for Rock Cakes on their Facebook timeline I thought to myself "Hmmm. I have a free hour, some Lupin flour and frozen blueberries that need using. Let's give it a go." And, I'm pleased I did and hope you enjoy it too. It really was quick and easy with a delicious outcome.
I chose to use wholemeal Lupin flour as I had some that needed using and I know it’s meant to be great for baking. It’s also higher in protein and fibre as well as lower in carbs than regular gluten free flour. It did require an extra 6 minutes cooking time than the original recipe. I would also try this with quinoa, teff, chickpea or lentil flours, although those with diabetes would need to add the extra carbohydrate in for consideration. The Lupin flour has a mild bitterness about it. It may work better with half regular (gluten free if you need it) flour and half Lupin flour. Personally I like that mild bitterness. If you used half regular flour then you may be able to cut the sugar content by about 20-30%. It's up to you.
Ingredients
2 cups wholemeal Lupin flour sifted
4 tsps (gluten free) baking powder, sifted and mixed into the flour
2/3 cup caster sugar (works out 15g/cake with 10 cakes)
2 cups frozen blueberries
125 g margarine melted (I used Nuttelex Lite)
2 eggs lightly beaten
1 tsp vanilla essence
Method
Preheat oven to 180C.
Line baking tray with baking paper or silicon baking sheet.
Combine flour, sugar and frozen blueberries in a bowl. Make a well in the centre.
Add butter, eggs and vanilla. Stir gently to combine. Mixture should be slightly sticky.
Add a dash of milk if the flour does not completely combine.
Use clean hands to form heaped table-spoonfuls of mixture gently into shape and put on lined tray, allowing room for spreading.
Bake for approximately 18 minutes, or until lightly golden and firm to the touch.
Stand on trays for 5 minutes. Transfer to a wire rack to cool.
Recipe makes about ten generous cakes that work out at about 20g carbohydrate per serve. It’s high in fibre, protein, fruit and makes a delicious treat. You're Welcome!
Accredited Practising Dietitian Sally Marchini at Marchini Nutrition (TeleHealth and offices in Newcastle, NSW) is one of the specialist dietitians from the Australia-wide network Nutrition Plus who offer more than just nutrition advice - they offer experience, problem solving, understanding and most importantly compassion to assist you on your health journey in preconception, pregnancy, postnatally and for specific health concerns.
Sally can be contacted via her website, the Nutrition Plus website, by telephone on 0249710770, or by email at sally@marchininutrition.com. Telehealth consults are also available. For support, follow us on Facebook on our Page and in our Gluten Free and Pregnancy Groups.
