Tag Archives: coconut

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

coc_nola_1

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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Grainfree & Nutfree Banana Bread

Bananas seem to be everywhere in my house. My organic supplier has a new variety and I swear by day two they are twice the size. We love them though, especially when they go brown as they are better for our sensitive digestive system.

I had some ‘damaged goods’ so to speak (I dropped a large squash on a few ha) so it was to the mood board for some banana inspired recipes. Every recipe called for dates, sweetener, almond flour, tapioca, walnuts etc; we wanted a clean version as really come on a banana is sweet enough!

This is what we ended up with. …._MG_4104

A little flatter than normal and a little dense as I did forget to put the baking powder in until it was in the loaf tin so I mixed it around in tin…whoops. It also was hard to know when it was cooked (as with all coconut recipes I find). Let me know how yours turns out.

 

 

Banana Bread

grain free ,nut free, sugar free, dairy free, low FODMAP
preheat oven to 200c, line a loaf tin with baking paper
PREPARATION TIME       TOTAL TIME
10 MINUTES             1 HOUR

INGREDIENTS

3 Large Extra Ripe Bananas
5 Eggs
1/2 Cup Coconut Flour
1 Tbsp Ground Cinnamon
1 Tbsp Tahini
1 Tbsp Coconut Oil
1 tsp Baking Powder
1/4 tsp Vanilla

INSTRUCTIONS

1. Add bananas to food process and whizz on high until a smooth paste.
2. Add Cinnamon and Tahini and whizz again until combined (the mix will turn brown)
3. Add Eggs and Oil while the food processor is going along with vanilla
4. Add Flour and Baking Powder last of all
5. Pour into a lined loaf tin
6. Bake at 200c for 50mins or until an inserted skewer comes out clean in the centre.

Cool slightly before slicing.
Slather with Butter and Enjoy.
Portion and freeze if it doesn’t get eaten in the first hour.

 

banana-bread
Watch for those little hands

 

Orange and Chia Cakes/Muffins

School is just around the corner so why not spend the weekend in the kitchen baking. I am very big on nutrition and teaching kids the importance of real food vs CRAP so get the kids in their with you and teach them about what you are making, why and how it will help them. This will build a great foundation for them and also puts the demand for sugary processed foods from the school canteen on hold for a while.
These beauties are packed with Chia Seeds that are rich in Omega 3’s, fibre and protein. Chia seeds are great for filling little (and big) tummies and giving great energy to get them through a full day and keep their brains focussed in class too. Of course we’ve included Oranges as we are still eating through our tree here. You all know they are high in Vitamin C but incorporating the peel adds fibre to the recipes as well. We’ve gone nut free too as more and schools are on this initiative so it makes your job easier. WE opted for coconut flour as it compliments oranges well in this recipe. Coconut Flour is a great substitute for gluten and nut flours (even buckwheat dare I say considering my current affair) as it is lower in carbohydrates and full of beneficial fibre, vitamin C and B12; all important for our growing offspring. Eggs are fabulous and although you could go completely egg free but you might as well just give the kids chia puddings instead of a baked treat here.

Feel free to add flavours (spices, essence, superfood powders etc) anything sugar free and part of the real food pantry.

chia_orange_stack
Orange and Chia Seed Cakes

Orange and Chia Seed Cakes

nutfree, grainfree, low FODMAP
PREPARATION TIME       TOTAL TIME
15 MINUTES             45 MINUTES

INGREDIENTS

3 Tbsp Chia Seeds, soaked in hot water (ratio 3:1)
1 whole Orange (the whole thing chopped) plus, the juice of a second navel orange
½ cup of Virgin Coconut Oil (softened but not liquid)
¼ Cup Maple Syrup
3 x good sized Eggs
1.5 tsp  Baking Powder
1/2 cup of Coconut Flour

INSTRUCTIONS

Pop Chia seeds in water and set aside
Preheat oven to 170c
Prepare Muffin Tray with cups or baking paper

1. Pop the chopped orange in the food processor and whizz until it purees. Juice the other one and pop to the side.

2. Add softened coconut oil and maple syrup in a bowl and beat until combined and creamy.
3. Add eggs one at a time beating thoroughly after each one

4. Combine Orange and Chia mix (as well as second juice) then add to the bowl

5. Combine flour and baking powder in sieve and gradually folding in to mixture
6. Leave to sit for 10 minutes to let the chia and coconut flour activate
7. Pour into prepared tray

8. Bake at 170c for about 30 Minutes testing with skewer.
9. Leave to cool completely if you can resist, the cooked chia needs some time to cool down

 

Top with maple glaze or whipped coconut cream

orange_chia
YUM

Orange and Coconut Cake

Yes we still going nutty over Oranges here. They are going to be thrown out if I don’t squeeze all of them this weekend.
I decided to make a cake to give away (of course) to see whether I could just bulk bake, freeze and then give gifts of orangey goodness. My husband said I should sell them in a cake stall…..

I remember making coconut flour cupcakes about a year ago for my daughter and they tasted pretty darn good so I winged the recipe a bit by adding coconut kefir as a probiotic alternative and made what my ‘taste testers’ have said is a good enough cake. I think with some orange cashew cream or maybe an almond maple glaze with orange segments, this would be a great afternoon tea cake to take anywhere.

Orange and Coconut Cake

_MG_3767

Grainfree, dairyfree, sugarfree, nutfree, Lowfodmap
Preheat oven to 180c
PREPARATION TIME          TOTAL TIME
10 MINUTES                1 HOUR 20 MINUTES

 

INGREDIENTS

5 eggs
1 cup coconut milk kefir (alternatively use a milk of choice)
2/3 cup freshly squeezed orange juice
zest of 1 orange
1/2 cup  melted coconut oil
2 tbsp 100% maple syrup
1/4 tsp salt
2 tsp baking powder
1 cup coconut flour

INSTRUCTIONS

1. Combine all dry ingredients in food processor and pulse a few times (break up any clumped coconut flour)
2. Add wet ingredients and pulse until a smooth batter forms
3. Pour into lined round or square tin
4. Bake for 50 minutes
5. Leave to rest in tin for 10 minutes before transferring to wire rack to cool

**Cut into portions to freeze.

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!

_MG_3650
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

 

_MG_3689

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.

 

 

Kids – Apple & Cinnamon Muffins

I don’t usually stray from foods I can’t eat but there are apple eaters in the house and they were on their way out so I thought instead of composting I’d attempt to bake.

This recipe can be adapted for most fruits really. Blueberries are my favourite followed closely by strawberry and rhubarb. But try banana, pineapple, raspberry, throw some choc bits in!

muffins

Apple & Cinnamon Muffins

grainfree, dairyfree, sugarfree, histamine, inflammation 
PREPARATION TIME          TOTAL TIME
10 MINUTES                50 MINUTES

Preheat oven to 180c
INGREDIENTS
1/2 cup coconut flour 3/4 cup blanched or activated almond meal 1 1/4 tsp baking powder spice mix* 4 eggs  1/3 cup coconut oil 2 tsp 100% maple syrup (optional) 1 cup homemade apple puree 1 cup diced apples 2 tsp vanilla extract1/4 cup milk of choice or coconut kefir or yoghurt
*spice mix
3 tsp cinnamon powder
1/2 tsp allspice
1/2 tsp nutmeg
1/2 tsp ground ginger
1/4 tsp ground cloves
1/4 tsp salt

INSTRUCTIONS
1. mix dry ingredients in a bowl
2. mix wet ingredients (except apple)
3. add apple puree to wet ingredients
4. add diced apples and fold
5. fold wet mixture gradually into dry
6. pour into prepared muffin tray (or alternative cake dish or loaf pan)
7. cook for 30 minutes
8. remove from oven (check for clean skewer) they will seem soft and you’ll question them but they are light and fluffy muffins
9. Leave to cool in tray before removing
10. Top with coconut kefir cream or frosting glaze

For a sweet topping…………..

FROSTING GLAZE
1/2 cup almonds
5 tablespoons maple syrup
1 tsp cinnamon
1 1/2 Tbsp coconut oil*, melted
1 Tbsp vanilla extract
pinch of salt
*1/2 Cup Coconut Kefir Cream

To make the glaze, roast the almonds (at 180) for 10 minutes or until they smell toasty.
Let the almonds cool for 5 minutes (and no longer!) and then process in a food processor until almond butter forms.
Add the maple syrup, cinnamon, melted coconut oil, vanilla and salt
Process until it’s well combined.
Fold through cream.

*you can omit kefir and just have glaze.

Enjoy with a chai latte using the spice mix (no salt) a dash of maple syrup, hot water and milk of choice.
The kids will love them in the lunch box. Make them nutfree by substituting almond meal with buckwheat flour.

_MG_3529

Raw Crunchy Orange & Coconut Bites

Raw Crunchy Orange & Coconut Bites

Nut free, vegan, raw, fodmap free, sugar free, dairy free, gluten free
PREPARATION TIME            TOTAL TIME
5 MINUTES                   20 MINUTES

_MG_3223

Makes 15-25 (30cm Log- cut into 1-2 cm rounds)

INGREDIENTS

1 Orange (peeled and segmented)
2 Tbsp. Raw Cacao
2 Tbsp. Sunflower Seeds
2 Tbsp. Pumpkin Seeds
1 tsp. Chia Seeds
4 Tsp. Buckini’s
2 Tsp. Maca Powder
2 Tbsp. Coconut Flour
2 Tbsp. Coconut Oil
2 Tbsp. Filtered Water

INSTRUCTIONS

1. Pulse Orange in food processor
2. Add all dry ingredients but buckini’s to food processor and pulse
3. Add wet ingredients and pulse until all combined and a ball has been formed
4. Mix through buckini’s
5. Place in parchment paper and form into one or two log rolls.
6. Place in Freezer for 10-15 minutes to harden
7. Take out of freezer and wet hands with water and rub on rolled log
8. Roll in shredded Coconut and Slice

Store in fridge or freezer