Tag Archives: coconut oil

Raw Chocolate Tartlets and Raw Cacao Supergreen Spirulina Balls

I’ve been making a few raw desserts and snacks lately, trying to find the perfect crust and small morsels of healthy snacks to nibble on when working. A cup of tea (nearly) always needs to be accompanied by something and a healthy little treat is always welcome.

The crust on these Raw Chocolate Tartlets is a fusion of dates, almonds, dessicated coconut and raw cacao. The silky ganache has coconut oil from Vita Coco, coconut milk, raw cacao powder from Bioglan and maple syrup blended to a smooth, chocolatey puddle that sets to make a light, but firm moussey texture.

Vita Coco Coconut oil

Bioglan Products

Put them together and you have a delicious, refined sugar free, chocolate tartlet. I followed the recipe from Secret Squirrel Food (if you have checked out her blog, do, it’s fabulous!) and adjusted a couple of quantities, e.g. 1/3 cup of coconut oil instead of ½ cup and 1 tablespoon of maple syrup instead of 1½ in the ganache.

raw chocolate tartlets

Very easy recipe to put together, the only faff was wrangling the cling film into the muffin tin, essential though or the tartlets would be difficult to get out of the tin, the cling film allows you to ease the product out safely!  Mine are a little “rustic” looking but taste divine, soft, silky chocolate ganache in a nutty, chocolate crust.  In hindsight, I would have made these much smaller, mini-muffin bite-sized.  They are far too big and rich for one portion, definitely a sharing serving!

raw cacoa chocolate tartlets

My Raw Supergreen *Spirulina domes are small protein packed snacks that are not overly sweet and are so super nutrient dense, a small bite has a lot of concentrated nutrition.
They have a wonderfully rich chocolatey taste due to the cacao in the Bioglan Supergreens Powder and the **Raw Cacao. 

Raw Cacao Supergreen Spirulina Balls

Makes over 20-30 small-medium bite-sized balls 

raw cacao supergreens spirulina balls

Ingredients
80g raw cashews
50g pumpkin seeds
50g sunflower seeds
2 tablespoons golden linseeds
150g dates, pitted and soaked to soften
1 tablespoon Vita Coco coconut oil, melted
1 tablespoon Bioglan Supergreens Powder
1 tablespoon Bioglan Raw Cacao Powder
1 teaspoon Bioglan Spirulina Powder

Method
Place the cashews, pumpkin seeds, sunflower seeds and golden linseeds into a food processor and blend until you have your desired consistency. I blended to quite a fine finish as I wanted Miss ND to not tell me “there are bits in this mummy!”.  

Add the softened pitted dates, melted VitaCoco coconut oil, Bioglan Supergreens, Spirulina and Raw Cacoa powders and blend until all ingredients are well combined.

Form into small balls (I made varying sizes, small for Miss ND as they are very nutrient dense), place on parchment paper scattered with a coating of your choice. We love sesame seeds, a rich source of calcium iron, manganese, zinc, magnesium, selenium and copper and a valuable source of protein, also adds a little crunch to these healthy, truffly balls.

Nutrient Info:

*Spirulina as sourced on the back of the Bioglan Spirulina packet, has 10x more beta carotene than carrots. 30x more iron than spinach and 4x more protein than eggs! Quite the superpower superfood, use sparingly, a little goes a long way.

**Raw Cacoa Powder, again from the back of the Bioglan Supergreen packet, has 17x more iron than spinach, 6x more potassium than bananas, 2x more magnesium than almonds and more fibre than oats.  Very impressive!

*Thank you to Vita Coco for the gift of Coconut oil and to Bioglan for the Raw Cacoa, Spirulina and Supergreens Powders, amazing ingredients.

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Spotlight on Spice: Turmeric

Turmeric is grown for its root which has many beneficial properties,  it is a popular cooking spice, you probably know it for colouring and flavouring curries and such like, but this potent spice has many medicinal uses too.

turmeric

The potent ingredient is curcumin, which gives turmeric its intense golden colour.  Curcumin is a powerful antioxidant that is effective at fighting free radicals in the body to protect skin, eyes and hair and to reduce the damage they are able to cause to DNA and cells.  It has anti-bacterial and cholesterol lowering properties which support your cardiovascular system and its anti-inflammatory properties are also said to be very effective in relieving  the pain and stiffness of arthritis.  Turmeric is known as an adaptogen, helping to support the body against stress.

This is just a brief overview to the amazing health benefits that Turmeric has to offer, take a look here for a more comprehensive view.  

Turmeric can be utilised in a number of recipes, this is a very simple one I’ve recently tried as a bedtime drink, I take it unsweetened, but you can add a touch of honey or maple syrup to sweeten to taste.  Use the milk of your choice, I like coconut milk, almond or plain semi-skimmed milk.  I’ve started with ½ tsp of Turmeric but more can be used.  The addition of Coconut oil apparently facilitates the absorption of the curcumin into your system.

Golden Turmeric Milk

Serves 1

Ingredients

½ tsp ground Turmeric 
180ml milk of your choice
½ tsp coconut oil
¼ tsp ground cinnamon (optional)

Method

Heat the milk until steaming, do not allow to boil, add the ground Turmeric and coconut oil and “cook” for a few minutes.  Add the cinnamon if using.

turmeric milk

 Turmeric, another medicinal wonder spice!

Healthy Date, Walnut and Seed Truffles

I’ve been using various combinations of ingredients for these little sweet morsels, trying to keep the little girl’s mind on healthy treats.   And with Valentine’s Day at the end of the week, they also make a lovely gift for the one I love. 

healthy truffles

These are sugar-free, the dates gives them their super sweetness and the cocoa that soft chocolatey taste, the seeds and nuts are blitzed finely (or hidden in the case of the toddler) and the coconut oil makes these truffles silky smooth.   For children I would roll in a smoother coating such as ground almonds or coconut rather than chopped nuts.

Healthy Date, Walnut and Seed Truffles

Prep TIme:  30 minutes
Chilling Time:  20 minutes
Makes 20-24

 Ingredients

125g dates
50g walnuts
50g mix of sunflower, pumpkin, sesame, flaxseeds
2 tablespoons cocoa powder
1 tablespoon coconut oil
100g fresh blueberries

To finish: flaxseeds, cocoa, chopped or ground almonds,
chopped hazelnuts, coconut

Method

Soak the dates in warm water for a few minutes to soften, then blitz the dates, walnuts and seed mixture in a food processor until smooth.

Add the cocoa powder, coconut oil and blueberries and gently pulse until well combined. Place the mixture in the fridge for an hour to firm up a little.

Form into small balls and roll in coatings of your choice, see above for suggestions.

These truffles will keep in the fridge for a week, not that I’ve ever had to test out that theory!

Quick Nutritional Info:

Dates are rich in Polyphenols, a plant antioxidant that has a higher capacity to reduce oxidative stress.  An excellent source of Potassium, Calcium and magnesium, with a good balance of manganese, zinc, copper, iron and selenium.  Vitamin K and B complex.

Walnuts:  Good source of Potassium, iron and magnesium, plus B6  and omega 3 fats.

Cocoa Powder (unsweetened):  Phosphorus, magnesium, and calcium, flavenoids.

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Coconut Almond Fruit Loaf

I am slightly obsessed with coconut oil, I’ve been using it in cooking and baking , in place of butter on my toast and the little girl loves it straight from the spoon!  

Coconuts contain trace amounts of some micronutrients, vitamins E & K plus a little iron.  Coconut oil is high in lauric acid, a saturated fat that enhances the immune system through its antiviral and antibacterial effects.  It is mostly made up of  MCFA’s (medium chain fatty acids) and is said to speed up metabolism and be good for your joints.  It is a stable oil when used at high temperatures and easily digested.  There are studies that show that lauric acid can increase your HDL (healthy) cholesterol and lower your LDL (bad) cholesterol.

I’ve been experimenting a little with adding coconut oil into my baking, it really is a great addition.  I made some muffins the other day using only coconut oil for the fat but although they were all scoffed down quickly by the family it made the muffins a little dense and heavy.  My Coconut Almond Fruit Loaf has butter and coconut oil and it is a great combination as the loaf turned out superbly and along with the buttermilk content, made a wonderfully moist cake.  I wanted to use coconut sugar instead of regular caster sugar but couldn’t find it, the 3 year old has probably relocated it to her kiddy kitchen!

coconut cake Collage

Coconut Almond Fruit Loaf

Makes: 8-10 slices (plus 2 end wedges!)
Prep Time: 20 minutes
Baking Time: 1 hour

Pre-heat your oven to 160C, gas 4 & grease and line a large loaf tin

Ingredients

75g unsalted butter, softened
20g organic virgin coconut oil, softened
zest of 1 lemon
1tsp vanilla extract
85g golden caster sugar
2 large organic eggs, lightly beaten
200g plain flour
2 tsp baking powder
70g shredded/dessicated coconut
50g ground almonds
200ml buttermilk
150g raisins, apricots, sultanas
(or whatever your favourite mix is)

Method

Beat the butter and coconut oil with the sugar until creamy.  Add the lemon zest and vanilla extract with the eggs and gradually beat in.

Sift in the flour and baking powder and lightly fold into the butter/coconut/egg mixture.

Add the coconut, ground almonds, buttermilk and dried fruit and fold in until well combined.

Pour into the prepared loaf tin and bake for around 1 hour or until baked through (check with a piece of dried spaghetti, it should come out clean when ready) and golden brown.

Enjoy with a hot, steaming cup of tea.

I’ll be tweaking this one a little more to perfect the bake but pretty pleased with it so far!

 

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