Archive of ‘Spreads, Sauces and Dips’ category

Fat Free, Sugar Free Chocolate Fudge Sauce

| Dessert, Ice Cream and Candies, Spreads, Sauces and Dips

IMG_8858sMmmmm…..I ate this whole jar on Saturday morning as part of an amazing breakfast creation which I will post next monday:)   This sauce is sooo delicious….It is smooth, thick, rich, chocolatey and sweet.  Best of all – it is 100% healthy!

IMG_8857sMake it in 3 minutes and you have 750 ml chocolate sauce which you can store in the fridge for at least 10 days.  Although the chances of it surviving that long is very very slim;)


  • 250g dates (Any dates will do.  Medjool are pretty expensive in South Africa so I save them for eating whole and use a 250g date block for this recipe.)
  • cold water
  • vanilla powder
  • raw cacao (or cocoa powder)


Soak dates in cold water overnight.  If using a block, cut the block into slices and soak the broken up block in water overnight.  Use a small bowl and add JUST ENOUGH water to cover the dates.  The next morning, throw dates, soaking water, 4 tablespoons of cacao and 1 teaspoon of vanilla into a blender and blend until smooth.  Add a bit more water if needed until desired consistency is reached.  Taste and add more cacao/vanilla as needed.  I use a total of about 6 tablespoons of cacao and 1.5-2 teaspoons of pure vanilla powder, but this does depend on taste.  The more cacao you use, the more the date taste is covered up.

Eat just as is, use as a dip for fruit like strawberries or bananas or use in a creation like this…

IMG_8875sI will be posting this recipe next week!

Bon Appetite!
Dr T


REAL Nutella – Homemade

| Spreads, Sauces and Dips

IMG_4420IMG_4425IMG_4427Don’t we all just love nutella?  Smooth, creamy chocolate hazelnut spread….But what about the sugar, palm oil, skim milk, reduced minerals (whey), lecithin as emulsifier (soy), vanillin (an artificial flavour).  I wanted PURE nutella – pure chocolatey, hazelnutty goodness – minus the junk…..If that’s what you are after – look no further!

Just so you know, getting this recipe just right has taken me a few months.  I tried 6 different nutella recipes until I eventually came up with this one – this one is a winner!  I gave my dad a scoop of it last night and he said with surprise, “It’s delicious!  But it is actually even nicer than normal nutella!”  I smiled:D

The key to this nutella is the cashews.  I have made several vegan nutella’s using only hazelnuts and it lacks something….Once I ran out of hazelnuts and topped it up with cashews and voila!  In fact, if you don’t have hazelnuts to make hazelnut butter with, you can still make a delicious version of this by simply using only cashew nuts.  You miss out on the hazelnut flavour, but you still get a delicious nutty chocolate spread.  The cashews in this recipe give the same creaminess that you usually get from the dairy in conventional nutella.


  • 3/4 cup roasted hazelnut butter
  • 1.5 cups raw cashews (no need to soak)
  • 3 tablespoons coconut oil
  • 1 teaspoon vanilla (I use vanilla powder)
  • pinch salt
  • 3 tablespoons agave (start with one and increase according to taste)
  • 3 tablespoons raw cacao powder


Firstly, decide if you will buy roasted hazelnut butter or if you will make your own.  To make your own, simply pop hazelnuts into a preheated oven (180ºC) and give them a stir at 3-5 minute intervals until they are fragrant and roasted – not burnt!  Remove them from the oven and place them in a moist dishcloth.  Rub them vigorously against each other in the dishcloth and you will see that many of the skins come off.  You don’t need to be anal here – a skin or two won’t kill you, but just be sure to get most the skins off.   Place all of these hazelnuts into your food processor while still warm and process (scraping down as needed) until you have a smooth nut butter.  This takes only 5-10 minutes.  Scrape hazelnut butter into a glass jar and set aside.

Measure out 3/4 cup of hazelnut butter and 1,5 cups of cashews and add it to your food processor.  Process until relatively smooth.  Now add all other ingredients and continue processing until smooth.  Taste and adjust accordingly.  Once you are happy with the flavour, you want to get it completely smooth…

Scrape it out into your blender and blend for 10-20 minutes (stopping to give your blender a break and to scrape down the sides of the blender).  The butter is thickish, so start by putting your blender onto slow speed and then gradually increase the speed until the butter is thrown into a whirlpool.  After some time, the butter actually gets really hot and completely smooth.

Lather onto toast, bananas, into ice cream, onto pancakes, into dosas (and toast it) and of course – dig in straight out of the jar;)

Sometimes I think life is just toooo good to be true…
Dr T


Easy Sugar-free Jam

| Spreads, Sauces and Dips, Uncategorized

imagejam 3After cutting down on my sugar intake, I just stopped eating jam.  I didn’t want to buy jam with nasty artificial sugar and I didn’t want the sugar-loaded jam I have always eaten.  But then I started missing it…No jam with peanut butter?  No jam on toast? No jam on scones? 🙁

Then I tried this and it worked beautifully!  So quick and easy and I have a pot of jam to last the week:)


  • frozen/fresh berries of any kind (I used blackberries)
  • water
  • Sweetener of choice (dates, agave, stevia, xylitol…I used agave)
  • Ground chia seeds (or whole if you don’t mind the crunch)


Place desired amount of berries into a small pot and add a tiny dash of water.  Cook over medium heat, stirring occasionally, until berries are thawed and start to cook.  Keep simmering over low heat until berries are soft and breaking up.  Either transfer this to a blender and blend a bit to smooth it out or use a stick/immersion blender.  I used an immersion blender and only blended a bit as I like a few berry chunks in my jam.  Add sweetener of choice to taste and add ground/whole chia seeds.  I used about 1 cup of berries and about 1 tablespoon of chia seeds.  Adjust according to your preferred jam consistency – some like a runnier jam, some like a thicker jam.  The jam will thicken further in the fridge as it cools down.  Pour into a glass jar and store in the fridge for up to 1 week.

Enjoy on toast, brown rice cakes, pancakes, waffles and whatever else you can think of!
Dr T


Easy Crockpot Apple Sauce (Sugar-free!)

| Spreads, Sauces and Dips, Uncategorized

apple sauce 1apple 2Since I am always baking and many vegan recipes use apple sauce, I am forever buying apple sauce at the supermarket.  My issue with commercial apple sauce though, is that many of them contain sugar and preservatives which are so unnecessary!  So I attempted making apple sauce in my slow cooker and I was so impressed!  Just 3 ingredients and I had the most delicious – and more than sweet enough – apple sauce!  It is so good that I have been eating a small bowl of it every night for dessert:)


  • Apples, peeled and cored (I used golden delicious but use what you like)
  • water
  • cinnamon sticks or ground powder


Roughly chop apples.  Put just enough boiling water into your slow cooker to cover the bottom of it (about 3/4-1 cup).  Add apples and cinnamon to taste.  Cook on low until apples are completely soft.  (Mine took about 6 hours)  Remove cinnamon sticks if you have used them.  Pour contents into a food processor and process until you have a smooth apple sauce.  Add sweetener to taste.  I didn’t need to add any as my apples were deliciously sweet.

Pour into a glass jar once cooled and store in the fridge for 3-5 days.

Have fun!
Dr T

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