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Healthy Sweets

Banana Almond Cookies

Mash the banana with a fork in a bowl until it resembles a puree. Add cinnamon and chia seeds and mix well. Then add almond meal and dried coconut, mixing thoroughly. The mixture should form a dough with all ingredients binding together. Take a tablespoon of the mixture and form into a ball, then flatten into a cookie shape. Place onto baking paper so the cookies don’t stick. Press a whole raw almond on top and press down lightly. No baking is required, keep in the fridge and enjoy!

Credit to Kate Walker

Ingredients (Banana Almond Cookies)

  • ¾ cup almond meal
  • ½ cup finely desiccated coconut
  • 1 large ripe banana
  • 1 to 2 tablespoons chia seeds (optional)
  • 1 teaspoon cinnamon
  • A few raw almonds for decoration

Caramelized Banana with Coconut and Macadamia Crumble

  •  In a pan heat a little coconut oil and cook banana for about one minute on each side until golden. Place into an oven proof dish. You can use individual ones or a larger one.
  • Process the macadamia nuts briefly until mostly fine, leaving only a few chunky pieces if you like.
  • Remove from processor, add the coconut and coconut oil, then using your fingers combine well with the nut mix. Place the crumble mix over the fruit and grill for five minutes or so until the top is nicely golden.

Credit to Dinelle Farquharson courtesy of Metagenics

Ingredients (Caramelized Banana with Coconut and Macadamia Crumble)

  • 1 large banana, cut in half lengthwise and then cut horizontally
  • 1 tablespoon coconut oil
  • ¼ cup raw macadamia nuts
  • ¼ cup shredded coconut

Variations: You can use berries, peaches, cherries or cooked apple/pear/apricot instead of bananas. Add some cinammon if you like!

Chocolate Coconut Truffles

Add all the ingredients to your food processor and blend for 1 minute until mixture is dough-like and sticks together. Sprinkle left-over coconut onto a flat plate. Take dessertspoon-sized portions of the mixture, roll into a ball and then roll in the coconut. Put truffles into a container and leave in fridge. Truffles will last in the fridge for about a week and they do freeze also.

Ingredients (Chocolate Coconut Truffles)

  • 2 ripe bananas
  • ¾ cup desiccated coconut and ¼ cup for decoration
  • ¾ cup almond meal
  • ½ cup sunflower seeds
  • 3 tablespoons chia seeds
  • ½ tsp – 1 teaspoon cinnamon
  • 1 to 2 teaspoons of stevia powder (this is optional depending on how sweet you like your truffles)
  • 2 tablespoons cacao powder

Gut healing marshmallows

Adapted from IQSUGAR. Makes about 12 squares

Mix the gelatin and water in a small cup. It will firm immediately, so stir quickly to blend. Then let it sit for 5 minutes to get really firm – like a rubber ball.

Heat the syrup, chocolate, water and milk in a small saucepan until it’s medium-hot but not boiling, then add the gelatin blob (it will come out of the cup pretty easily). Stir as it melts (at low heat) and then use a stick blender to complete the blending. Do it all in the small saucepan. Pour into a small glass container (about 20cm x 20cm).

Chill for an hour to set, then cut into slices. The slices pull out easily. Store in the fridge for up to 5-7 days. 1 for a snack or 3-4 pieces for breakfast.

Ingredients (Gut healing marshmallows)

  • 3 tablespoons gelatin
  • 1/3 cup cold water
  • 1 tablespoon rice malt syrup
  • 1/2 cup water with 1tbsp raw cacao powder.
  • 1/2 cup almond milk (or any kind of milk will do the job)

Lemony Coconut Cake Balls (and why we should love cashew nuts).

By Amy Crawford from Holistic Ingredient

Who doesn’t know about cashew nuts?

Well, cashew nuts are the kidney shaped seeds that adhere to the bottom of the cashew apple, the fruit of the cashew tree which is native to the coastal areas of northeastern Brazil. This nut, which as I mentioned is actually a seed, is jam packed with nutritional content. Containing a significant 5 grams of protein per ounce and high levels of the essential minerals iron, magnesium, zinc, phosphorus, copper and manganese.

Some of you may be deterred from eating nuts due to their high fat content? And it is true, cashews are relatively high in fat (12 grams per ounce, with 2 grams being saturated fat). But it is a “good fat”, due to the agreeable fat ratio in the nut (1:2:1 for saturated, monounsaturated, and polyunsaturated, respectively, which scientists say is the ideal ratio for optimal health).

And even with the relatively high fat content, cashews are considered to be a ‘low-fat’ nut. Cashews contain less fat per serve than other popular nuts, including almonds, walnuts and pecans. The advice from this end though, as with any food or indulgence, consume mindfully and with moderation in mind.

So let’s talk about how this little nut can benefit our bodies in a big way.

Reduce the risk of heart disease.
It is the fatty acid profile of cashews that contributes to our good health. Phytosterols, tocopherols, and sqaulene, all constituents of fatty acids, all serve to lower the risk of heart disease.

Cardiovascular and Circulatory Health
The cashew contains no cholesterol, which is a rarity for such a great tasting treat! As such, cashew nuts are a healthy fat food for those wanting to foster cardiovascular health and those with heart concerns. High levels of monounsaturated fatty acids mean they also help support healthy levels of good (HDL) cholesterol, imperative to healthy heart function.

The cashews high magnesium content also takes the credit for its healthy heart qualities. One ounce will contribute to 21% of your daily recommended intake of this heart healthy mineral, which also protects against high blood pressure, muscle spasms, migraine headaches, tension, soreness and fatigue.

Magnesium also works with calcium to support healthy muscles and bones in the human body.

Reduce the signs of aging 
Cashews have a high copper content, too, meaning they assist the body in utilizing iron, eliminating free radicals, developing bone and connective tissue, supporting and regenerating joints, and producing the skin and hair pigment melanin.

So how about we just eat some cashews then! My dear friend and mentor Jo Antoun has created a delicious way to prepare them into bite size treats. I find that having a few of these balls on hand is a smart way to moderate my nut consumption (rather than sitting and devouring a whole bag of nuts) and a handy between meals snack. I also recommend making a big batch and freezing them for last minute guest arrivals.

Using a lemon zester, peel the rind from the lemons and then juice them. Into a blender, place just the cashews and process until they are a fine powder. Then add the lemon juice, rind, honey and shredded coconut to the blender to combine. The resulting mixture should be tacky and moist. Roll into bite sized balls with your hands. Coat in desiccated coconut (optional) and pop in the fridge. Simple, yet effective.

Ingredients (Lemony Coconut Cake Balls)

  • 2 1/2 cups raw cashews
  • 1 1/2 cups raw shredded coconut
  • 2 tablespoons raw honey
  • Juice of 2 lemons
  • Rind from 2 lemons
  • Desiccated coconut (optional)

Pureed Mango Jellies

  • Combine all ingredients in a small pot and sprinkle the gelatin across the top.Allow to sit for 5 or so minutes.
  • Over low heat slowly whisk to dissolve the gelatin.
  • Once dissolved, pour mixture into a small tray to set in the fridge. Slice into squares and store in an airtight container in the fridge or freezer.

Ingredients (Pureed Mango Jellies)

  • 1 cup pureed fresh mango
  • 2 tbs lime juice
  • Pinch of sea salt
  • Raw honey or maple syrup to taste (I don’t find I need to add any more sweetner however taste it and adjust to your liking)
  • 2 Tbl Great Lakes gelatin
  • 2-4 Tbl Plain good quality yoghurt
  • ¼ cup kombucha or filtered water. The kombucha is optional, I only add when I have some available.

Super Vitality Cookies

Try these super amazing raw Walnut Cookies! Not only will they keep you satisfied but are jam packed of good fats to improve your cholesterol.
Add all of the ingredients into your food processor and blend until a cookie dough has formed, (about one minute) and until all nuts and seeds have been crushed.
Using a tablespoon, take some mixture, roll into a ball and then flatten between your palms. Place on some baking paper and press half or a full walnut on top for decoration. Keep in a container in the fridge. Cookies will last approximately one week. Makes 22 cookies.

Credit to Kate Walker.

Ingredients (Super Vitality Cookies)

  • ½ cup quality walnuts (plus 6 to 8 for decorating
  • ½ cup raw almonds
  • ½ cup raw Brazil nuts
  • ½ cup raw pumpkin seeds
  • ¾ cup flaked or desiccated coconut
  • 1 heaped tablespoon of coconut oil (preferably organic cold pressed oil)
  • ¾ cup fresh diced pineapple
  • 1 teaspoon stevia powder

Raw Caramel Slice – a winning mesquite recipe!

By Amy Crawford from Holistic Ingredient

Ca-RAW-mel slice!

What does one do when there’s an excess of mesquite in their pantry? Put the call out for a winning mesquite recipe, that’s what! And what better way to pair mesquite’s rich caramel notes than with a raw caramel slice. Ingrid Li of The Art of Breakfast has created one of the most deliciously decadent raw desserts I’ve eaten in a long time.

This slice is not merely decadent perfection, it also brings a myriad of health benefits. Learn how mesquite can positively benefit your health here.

To make the base, place the walnuts in a high powered food processor and pulse to form a fine crumb. Add coconut flour and salt and blitz to combine. Add dates and pulse until a rough dough forms. Carefully add water a few drops at a time (you may not need all the water) and pulse. The dough should hold together when pressed but should not be too wet. Press into the base of a lined tin and refrigerate.

For the caramel, place all ingredients (except the water) in the food processor and blend until smooth – at this point the caramel will be very thick. Slowly add water a bit at a time to the desired consistency. Spread the caramel onto the base and place back in the fridge to set.

The chocolate is made by combining all ingredients in a mixing bowl to a smooth consistency. Pour chocolate over the caramel layer (ensure the caramel is firm first) and return to the fridge or freezer to set.

So, if you love your food raw, why not try our Crunchy Cashew Caramel Chew…or maybe the Lemony Coconut Cake Balls…or even the Superfood Seed Energy Bars. They’re all rawsome!

Check out more of Ingrid’s recipes on her great foodie blog here.

Ingredients (Raw Caramel Slice)

Makes 12 small squares For the base:

  • 1/2 cup walnuts
  • 1/4 cup coconut flour
  • 2 medjool dates, pips remove
  • 1 tablespoon water
  • Pinch sea salt

For the caramel:

  • 1 cup medjool dates, pips removed
  • 2 tablespoons coconut oil
  • 1 tablespoon water
  • 4 teaspoons mesquite powder
  • 1/2 teaspoon vanilla
  • Pinch sea salt

For the chocolate:

  • 1/4 cup coconut or cacao butter, melted/warmed
  • 1 heaped tablespoon cacao powder
  • 1 tablespoon coconut oil, melted/warmed
  • 1 tablespoon coconut syrup/coconut nectar (or sweetener of choice)

Tiny People

Preheat oven to 160 degrees C. Line a baking tray with baking paper.

Combine all ingredients, except the cacao in a large mixing bowl. Knead very well with your hands to combine. This mixture needs to be worked to hold together.

Divide the mixture in half. Leave one half aside (for vanilla cookies) and add the cacao to the other half (for chocolate cookies) and knead again. Firmly shape the two mixtures into separate balls.

Place the vanilla dough between two sheets of parchment paper and use a rolling pin to flatten to 0.5cm thickness. Repeat for the cacao dough. Use a small teddy or gingerbread shaped cookie cutter to cut shapes. Carefully lay the biscuits onto the prepared baking tray. Bake for 8-10 minutes or until the vanilla cookies are golden.

Ingredients (Tiny People)

Makes 30 biscuits.

  • 1 cup coconut flour
  • 1 cup arrowroot flour
  • 6 tablespoons rice malt syrup, warmed to be runny
  • 6 tablespoons coconut oil, melted
  • 1 tablespoon cacao powder
  • 2 teaspoons vanilla essence
  • Pinch sea salt

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