Tag Archives: cacao

Chocolate Granola

Just made the best tasting ‘nola’ (aka granola, cereal, muesli….whatever you call it) so I have to share my triumphs.

It tastes just like coco pops but it’s good for you!!! My cherub is impressed with her chocolate for breakfast.

Coco-Nola

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INGREDIENTS:

1/4 Cup Almonds
1/4 Cup Cashews
1/4 Cup Walnuts
1/4 Cup Macadamia Nuts
1/4 Cup Sunflower seeds
1/4 Cup Pepitas
1/4 Cup Goji Berries
1 Tbsp Chia seeds
1 Tbsp Cinnamon Powder
1 Tbsp Mesquite Powder
2 Tbsp Cacao Powder
2 Tbsp Coconut Oil
1-2 Tbsp Maple Syrup (optional)

Step two Ingredients:

1/2 Cup Coconut Flakes
1 Cup Sprouted Buckwheat (Buckinis)

INSTRUCTIONS:

1. On an oven tray combine all the nuts and seeds
2. Add powders, oil and maple
3. Toss
4. Pop in an oven at 200c
5. After 5 minutes mix on the tray(you don’t want to burn the powders and get it stuck)
6. Add Buckwheat and coconut. Leave oven door open (this is to make sure the coconut doesn’t burn)
7. You will smell an aroma of chocolate and coconut, this is when it’s done (about another 5 minutes)
8. Open oven door fully, pull tray out of doorway, leave tray on rack and leave to cool.
9. Once cool, grab a pestle or a measuring cup and squash all the nuts until crushed to your liking.
10. Put in jar
Serve with Coconut milk or nut milk, berries and banana.
Enjoy in moderation. For us a small portion is substantial as it’s packed with fats, protein and carbs.

Over indulgence may lead to belly ache ha ha

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Smoothie Bowls

Ok I’ll admit it…..I’m addicted to smoothie bowls. I don’t know whether I need therapy or an intervention or whether it’s ok for me to seriously obsess over creating bowls of awesomeness (if I do say so myself) everyday – or there about.

My favourite at the moment would have to be a ginger and cinnamon flavoured one as it is cold here at the moment and to help with my lack of blood flow I’m at least trying to make an effort to reduce inflammation with these inclusions. I have also gone from frozen to room temp bowls. Slowly but surely I will transition from them but this creative obsession is too fun…..at least it’s a healthier obsession!?

Here is my idea of a smoothie bowl and why I include the things I do to keep me healthy, balanced and nourished from the get go (or be it lunch or dinner….sssshhhhh don’t tell the coach)

My Winter Smoothie Bowl

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PREPARATION TIME                   TOTAL TIME
2 MINUTES                          5 MINUTES

INGREDIENTS

  • 1/2 frozen banana (I peel, cut mine into quarters and pop into freezer so there’s always options for smoothies, nana ice-cream or a quick snack)
  • 1/4 cup frozen blueberries (I buy organic frozen berries or freeze fresh when in season)
    knob of ginger root
  • 1 tsp ground good quality cinnamon (yes the supermarket ones are not that good)
  • 1 tsp maca powder (lady hormone help)
  • 1 tsp slippery elm bark powder (helps digestion and is a great thickener)
  • 1 tsp of fibre/ omega 3 mix (I mix psyllium husks, flax seeds and chia seeds and pop in jar and scoop out to get a rounded selection of boost – this is also a great alternative to making chia pudding if you don’t want to overload on chia every time)
  • 200ml filtered water (you could use homemade almond milk or coconut water or coconut milk but I prefer to help my daily water intake as much as I can)
  • 1/4 avocado (it’s important to include good fats with your smoothie bowl like avocado as it helps to balance the sugars that you are consuming through the fruits)

*optional (I add to mix up the flavours 1 tsp cacao, 1 tsp turmeric, basil leaves, mint leaves, 1 tsp acai powder,  2 strawberries,  1 Tbsp fresh cut pineapple, 1 tsp spirulina/ super greens mix, knob of zucchini/cucumber, sprig of watercress, 1 tsp unhulled toasted tahini. Anything really to change it up and get your taste buds loving yourself.

INSTRUCTIONS

  1. add all ingredients to a blender
  2. 2 blend on high for 2 minutes
  3. rest for 1 minute
  4. blend on high again for one minute
  5. Pour into bowl, top with a small selection of nuts and seeds (TIP- chop them they stretch further. I chop a selection and keep to add to meals, then I am not over consuming and regretting it half an hour later)
  6. Pour over a drizzle of coconut kefir or unsweetened coconut yoghurt or make your own with a good starter (avoid using commercial yoghurt to culture)
  7. add a sprinkle of coconut, cacao nibs, goji berries or whatever you have to add a little antioxidant, taste, texture and little surprises
  8. mix it all through the smoothie mix
  9. eat slowly, chew through it even if its liquidy please.

    NOTES- why I choose a smoothie bowl over a smoothie
    *Drinking a smoothie is not as satisfying (to me). It’s rushed, you can over consume and end up hungry an hour later. By adding texture like nuts, seeds, berries etc you are forced to chew and that aids digestion, satisfies your taste buds, your brain and your belly.
    *It forces you to sit down and eat (yes I know we don’t all have time) you will be fuller by eating slower and concentrating.
    *You can take it anywhere in a jar
    *You can prepare it the night before
    *It’s healthy
    *It gives me enough to get through until lunchtime. By including the above it is a rounded balance (for me) of the right things to keep me energised, happy and full until I call for lunch.

Kids and Adults do love MILO

Who doesn’t love a good milo? Who has read the ingredients???

A hot chocolate on a cold winters day or night? We often have carob or raw cacao, cinnamon and maca with a dash of vanilla with some almond milk (we use the automatic milk frother machine….perfect) But when I can remember or more so when I’m willing to give up some of my nuts and seeds I make this drink mix.

My tip- grab a little bit of boiling water and make a nice paste then mix with milk or ‘nicecream’ or sprinkle on pancakes, on cappuccino’s on your dinner if you love and miss the malt and chocolate taste.

Superfood Choco Powder

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INGREDIENTS

3 tablespoons linseeds (meal is fine and this is the one that is the hardest to grind)

2 tablespoons organic activated sunflower seeds

2 tablespoons organic activated sesame seeds

2 tablespoons organic activated pepitas (pumpkin seeds)

1/3 cup organic activated almonds

1/4 cup organic activated brazil nuts

1/4 cup organic activated cashews

1/4 cup organic activated pecan nuts

1 cup raw organic cacao powder (or carob to avoid caffeine will taste a little different)
2 Tbsp Maca or Mesquite Powder
1 tsp Liquorice Powder (optional for sweetness)

1 cup organic rapadura sugar (alternatively you can omit sugar completely and add a dash of maple syrup and a ¼ tsp vanilla extract if needed to the drink once mixed)

 

INSTRUCTIONS

1. Grind nuts and seeds in food processor or even better a Thermomix (i wish) or a coffee grinder to a fine powder (think Milo)

2. Add Cacao/ Carob, Maca/Mesquite, Liquorice Powder and Rapadura Sugar to mix in a jar and shake shake shake!

3. Test with Milk of choice for taste.

*When serving use 4 teaspoons to a glass of milk

* Store in the fridge or freezer.

*If you don’t activate that’s fine, use raw nuts and seeds or grind and then roast for an even more amazing flavour.

 

Kids in the kitchen- RAW cake

It’s amazing how much kids really do take in what ‘mum does’ in the kitchen. For my birthday my daughter wanted to make me a cake. We set out searching the cupboards and fridge for her ingredients and then she put me to work. Check out instagram for the finished cake before we demolished it with folks.

This is what we created. We still don’t have a name for it, any thoughts throw them my way!

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All dairy, grain, sugar (you can add) free.
The coconut was a lot for me to tolerate but as that occasional indulgence I survived, after all it was my birthday.

Raw Cake

PREPARATION TIME          TOTAL TIME
20 MINUTES                2.5-4 HOURS (overnight)

Step by step per layer Ingredients and Instructions

1. Bottom Layer (nuts about seeds and coconut)

½ cup activated mixed nuts and seeds
1/4 cup desiccated coconut
1 Tbsp Tahini
1/3 Cup Coconut Oil

Pulse in blender to combine
*optional- you can add a sweetener of choice to sweeten it up is necessary. Taste test it and add 1-2 tsp of maple syrup

Press through to edges into tin until evenly spread

 

2. Second Layer (berrielicious)

½ cup frozen raspberries and blueberries
Top of a coconut cream can (probably 100ml)

Pulse in food processor
Pour onto bottom layer and freeze

 

3. Third Layer (my favourite- avo-lotta mousse)

1 and a half avocados

3 Tbsp Raw cacao
*again add some maple if you like or half a banana

Pulse until combined

Pour onto berry layer
Check the second layer has set before pouring this one (we were a little adventurous and it sort of merged)

 

4. Forth Layer (cocobana cream frosting)

Meat of 1 young coconut
2 tbsp of coconut water
1 tbsp coconut cream
1 brown banana or frozen banana

Process on high for a few minutes to break down coconut (especially if your coconut meat is a little tough)

Pour on top of mousse layer

 

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My poppet added surprises along the way too. There was coconut flakes scattered between layer two and three, goji berries between three and four and topped with fresh strawberries on serving.
It was a lengthy process, but on a rainy day it was fun and we had all our layers ready to go. Freezing time will depend on how thick your layers are but generally half an hour for each was good.

Take out of freezer before serving and leave to thaw for 10-20 minutes. Yes it wasn’t perfect, it crumbles, there was mess but it was delicious and so not that unhealthy really!!??
Portion into perfect sizes and freeze up to 3 months.

 

 

To Cacao or not to Cacao

This article has bugged me for sometime and I would love people’s feedback/opinion on it from a personal experience.

I find it really interesting to read and the comments also. I can relate to it (I think) but I also have a lot of other food related autoimmune things going on that effect my mind and body so I’m a little bit undecided. I know that there is always a negative to every positive, but does it now make you question EVERY SUPERFOOD?!

 

Have a read. Would love your feedback.

 

http://www.holistichelp.net/blog/is-raw-cacao-really-healthy/

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Breakfast calls for something SUPER

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These bowls keep me going somedays until 2pm. They are packed with protein, fibre, fats, more nutrients you can count and is really supportive of your digestive system because unlike a smoothie in a cup you naturally chew through each mouth of a smoothie bowl aiding the digestion process.

Make a bowl this weekend, better yet give this recipe to your kids, husband, partner or cafe and get them to make it. You’ll think it’s so naughty it’ll make your day.

-SUPERMUM BOWL-

1 frozen banana
Handful fresh or frozen blueberries or any other berry
1/2 avocado
160ml Natural Raw C coconut water
1 tsp Green Superfoods @thegreennutritionist
1 tsp Maca Powder
1 heaped tsp cacao powder @lovingearth
1 Tbsp Chia seeds
1 tsp lsa or 100% psyllium husks

Blend until the chia and psyllium do their thang.
Top with activated nuts, activated buckwheat, coconut kefir yoghurt, goji berries, cacao nibs, cinnamon.

Sweet Treats

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M’ Balls

A twist on my traditional bliss balls, made by my daughter.

What You Will Need:

¼ Cup each of Activated Walnuts, Cashews, Almonds

¼ Cup each of Activated Pepitas & Sunflower Seeds

6 Activated Macadamia Nuts

¼ goji berries

1 Tbsp Chia seeds

1 tsp sesame seeds

1 Tbsp Coconut oil

1 Tbsp Raw Cacao Powder

*1 Tbsp Sweetner (100% Maple Syrup or Organic Rice Malt Syrup)

2 tsp supergreens powder

2 tsp camu camu powder (alternatively you could use maca, mesquite or whatever you have as your special powder)

Method:

Add nuts to food processor, pulse on and off until all nuts are broken (you want them to not turn into flour or nut spread.

Add seeds and do the same.

Add powders, sweetner of choice and coconut oil

Pulse until combined

Add goji berries

Form balls (if mixture seems a little dry and crumbly add a dash of liquid coconut oil but once they are in the freezer even the most crumbly of mixes set together so trust in the balls)

Roll in coconut, sesame seeds, chia, cacao for a different look and taste if you want.

Pop into freezer and leave until you want to devour one.

They are packed with everything you or the kids could need as a treat and as a superfood meal.

Don’t eat them all at once….enjoy with a cup of herbal tea for that 3pm pick me up.

*You could substitute for a few medjool dates or as we often do go without for a nutty cocao only flavour