Evolution To WellBeing

23 Apr 2014

Tags: recipe, nutrition,

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The humble ANZAC biscuit was typically sent to soldiers abroad by their wives and mothers because they had a long shelf life and were hard wearing. 

 

Also known as the Army Tile they were traditionally made without eggs which were hard to come by in times of war. They were tougher than the biscuits we know today and were eaten as a substitute to bread or ground up to make a cereal.

The Australian War Memorial website shares a recipe from the The Country Women's Association of New South Wales Calendar of Cake and Afternoon Tea Delicacies: a recipe for each day of the year (Sydney: The Association, 1933)

 

In the interest of sharing a few healthier varieties we have shared Teresa Cutter's 3 ANZAC biscuit recipes; including spelt, dairy free and gluten free options

 

VERSION 1: Dairy Free


1 1/2  cups  (175 g / 6 oz) organic rolled oats


1/2  cup (40 g / 1  1/2 oz) organic desiccated or flaked coconut


1/2 cup (60 g / 2  1/4 oz) flaked or chopped almonds


2  1/2 tablespoons macadamia nut oil, cold pressed coconut or olive oil


2 tablespoons honey or your alternative such as organic maple syrup or yacon, rice syrup


1 teaspoon vanilla extract or 1/2 teaspoon vanilla bean paste


1 tablespoon water

 

Combine oats, coconut and almonds into a food processor or the dry jug in the Vitamix. 

Add the oil, honey and vanilla. 

Turn on the food processor or Vitamix and mix well for about 15 – 30 seconds or until combined.

Add the water and process again. The addition of water will help the cookie mixture stick together.

Form into 20 small cookies and place onto a baking sheet lined with baking paper.

Flatten down with enough room around each cookie.

Bake for 20 -30 minutes in a low 150 C (300 F)  oven. or until golden brown.

Cool completely before eating and enjoy.

Makes 20 delicious Anzac cookies

Store in an airtight container for 5 days.

 

Nutrition per serve:


Protein: 1.7  g


Total fat: 5.7 g


Saturated: 1.7 g


Carbs: 8.1 g


Sugars: 2.7 g


Fibre: 1.2 g


Calories: 89


Kilojoules: 375
 


 

VERSION 2:  GLUTEN FREE (QUINOA – ALMOND – COCONUT – HONEY – VANILLA BEAN)


1 1/2  cups  (150 g / 6 oz) rolled quinoa (quinoa flakes)


1/2  cup (40 g / 1  1/2 oz) desiccated coconut


1/2 cup (60 g / 2  1/4 oz) flaked or chopped almonds


2  1/2 tablespoons macadamia nut oil, cold pressed coconut oil or olive oil


2 tablespoons honey or your alternative such as organic maple syrup or yacon, rice syrup

1 teaspoon vanilla extract or 1/2 teaspoon vanilla bean paste


1 tablespoon water


 

Combine quinoa, coconut and almonds into a food processor or dry jug in the Vitamix.
Add the oil, honey and vanilla.

Turn on the food processor or Vitamix and mix well for about 15 – 30 seconds or until combined.

Add the water and process again. The addition of water will help the cookie mixture stick together.

Form into 20 small cookies and place onto a baking sheet lined with baking paper.

Flatten down with enough room around each cookie.

Bake for 20 -30 minutes in a low 150 C (300 F) oven or until golden brown.

Cool completely before eating and enjoy.

Store in an airtight container for 5 days.


Makes 20 small portions

 

Nutrition per serve:


Protein: 1.8  g


Total fat: 5.8 g


Saturated: 1.7 g
Carbs:

7.9 g
Sugars: 2.9 g


Fibre: 0.6 g


Calories: 91


Kilojoules: 383
 




 

VERSION 3: ORGANIC SPELT – OATS – COCONUT – BUTTER – VANILLA BEAN


1 cup (125 g / 4 oz) organic wholemeal spelt flour


1 cup (85 g / 3 oz) desiccated coconut


1 cup (160 g / 5  1/2 oz)  coconut sugar or natural unrefined brown sugar

1 cup (100 g / 3  1/2 oz) rolled organic oats


125 g (4 oz)  quality butter or (cold pressed coconut oil or  macadamia nut oil)


2 tablespoons honey


1 teaspoon vanilla bean paste


pinch bicarb soda


1 tablespoon warm water

 

Combine spelt, coconut, sugar and oats into a large bowl.


Melt the butter, vanilla and honey in a small pot over a gentle heat.


Combine bicarb soda and warm water to dissolve.


Stir into the butter and mix well until it all foams up in the pot.


Remove from the heat and pour into your spelt mixture.
Combine well until a dough forms.


Rest for 30 minutes covered at room temperature.


Form into biscuits and press down onto a tray lined with baking paper.


Bake in a preheated 150 C / 300 F oven for 20 – 30 minutes or until golden.


Cool for 30 minutes then enjoy.


Store in an airtight container for unto 1 week.

Makes 30 small portions

 

Nutritional info per serve


Protein 1.0 g


Total fat: 5.5 g


Saturated: 3.8 g


Carbs: 11 g


Sugars: 6.8 g


Fibre: 1.1 g


kilojoules: 403


Calories: 96

 

http://www.awm.gov.au/encyclopedia/anzac/biscuit/

http://en.wikipedia.org/wiki/ANZAC_biscuits

http://www.thehealthychef.com/2014/04/anzac-biscuits/