Recipes Page – An Introduction

As many of you will know, we started out, as Bakes and Balls, producing a healthier alternative to sugar-filled cakes and snacks, because I had been trying out various low-sugar treats for Sophie’s and Adam’s lunch boxes. When I set up the business I wanted to address the problems (later highlighted by the Coeliac society) of the sugar content of Gluten Free products. At the same time I was trying to address the problems of those with dairy and nut intolerances and despite issues with sourcing ingredients, managed to become a Free From the Top 14 Allergens producer.

Having stopped production of our Cakes and Bakes in 2018 and having not been able to launch a Chocolate Spread (not through want of trying and despite being shortlisted for two Nourish Awards) I decided in August 2019 to ‘pivot’ and focus on Frocolate Truffles. The Frocolate Truffle Company was launched in September 2019!

However, I still had lots of recipes for fantastic cakes and some great tasting energy balls – all with no added sugars and free from the top 14 allergens. Therefore, when I decided to launch this website, I also decided that I had the chance to share these recipes with you.

Although the recipes here are Gluten Free, Dairy Free and Nut Free, you can always swap in alternative ingredients to suit your tastes, preferences and allergens. That’s why I have included an ‘alternative ingredients’ section to encourage you to experiment where you can.

I hope that you enjoy them. I hope that you will have the courage to experiment with some of the alternative ingredients that I suggest. These recipes are for everyone – whether you have an allergen or not!

I would love to hear your feedback, so please, please, share; take a picture of your successes (and failures) on social media; and feel free to comment! Most importantly, however, have fun!

All the best,

Stephen (Founder, Bakes and Balls Ltd & The Frocolate Truffle Company)

Sweet Potato and Ginger Bake

This cake is similar in many respects to a carrot cake, but rather than grating the carrot, when using sweet potato it is best to steam or cook the potato first to maintain its moisture.

Dry ingredients

  • 225g Alchamist Blend Flour (or flour of your choice – gluten free or not)
  • 60g coconut sugar (or dark brown sugar)
  • 50g seeds (pumpkin, sunflower, hemp and chia seeds all work well)
  • ¼ tsp bicarbonate of soda
  • 1 tsp mixed spices – try cinnamon, nutmeg, crushed allspice berries, cloves (only a pinch or two)
  • ½ tsp ground ginger
  • ¼ tsp salt (I like to use Himalayan pink salt)

Wet ingredients

  • 450g sweet potato (peeled)
  • 100g grated apple
  • 50g root ginger – grated
  • 30g coconut oil (you could also use sunflower, rapeseed or light olive oil)
  • 1tsp baking powder
  • 1tsp vanilla essence


  • 2tsp mixed seeds
  • Sprinkling of coconut sugar


  1. Pre-heat the oven to 175 Celsius / 345 Fahrenheit / Gas mark 4.
  2. Wipe 2 large baking trays with sunflower oil (or you could use small muffin cases).
  3. Cook the sweet potato until soft – this can be steamed in the microwave with just a little water in the bottom of a covered bowl; or cooked in a pan on the hob. Mash when cooked.
  4. Meanwhile, mix all of the dry ingredients together in a large bowl
  5. Fold in the wet ingredients, either by hand or in a mixer. Make sure that the flour is well mixed in.
  6. Pour the batter mix into the tin(s) and put onto the middle shelf in the oven.
  7. Cook for 20-25 minutes (if cooked on a baking tray) or 30-35 minutes (if made as muffins). Check that it is ready by inserting a skewer. The bake is done when the skewer comes out clean.
  8. Cool on a rack.
  9. Enjoy – a great lunchbox or afternoon tea treat.



Alchemist Blend – Gluten-Free Flour

When I first started experimenting with Gluten-Free Baking, I wasn’t happy with the gluten-free flours that were readily available on the market. They work for some people, but for me the taste just wasn’t right. The answer was to experiment with my own blend of flours. I sourced all of my flours from because not only are they good value, but they are great quality and easily available online.

Basic Alchemist Blend (To make up a batch)

  • 200g white rice flour
  • 125g brown rice flour
  • 110g maize flour
  • 120g tapioca starch
  • 90g potato starch
  • 5g xanthan gum

As always, I would encourage you to experiment. Some great alternatives to the rice and maize flours include:

  • Teff flour – available from Lovegrass. Teff is an ancient grain which is high-fibre and a great source of protein.
  • Tiger Nut Flour – Despite its name it is actually a tuber. It is also high in fibre; high in potassium and in Vitamin E. It is a great alternative flour for biscuits and cakes.
  • Chestnut Flour – great for biscuits and adds a distinctive nutty flavour [Not for those with a nut allergy]

* Allergen awareness – please check the note.