Raw berry coconut & dark chocolate slice

This recipe has long been on my 'create a healthy version' to-do list, owing to the fact that my hubby is a big fan of Cherry Ripe bars and I too have fond memories of enjoying the homemade slice version growing up. I remember making homemade cherry ripe slice for family gatherings from glace cherries, sweet plain biscuits, vegetable shortening (Copha) and dark chocolate. In those days we didn't understand that vegetable shortening was bad for us, being plant-derived we thought it was all good. These days of course, we know better!

Copha is made from coconut oil, the very oil that is receiving so much positive attention these days, and rightly so . . but do not confuse this product with something nutritious . . . the coconut oil in vegetable shortening has been stripped off all it's therapeutic and preventative power during the processes of refining, bleaching and deodorising (which involves the use of high temperatures and chemicals), and then finally hydrogenation. 

Coconut oil is already largely saturated, which explains why it is a semi-solid at temperatures below room temperature. But during the process of hydrogenation, the remaining polyunsaturated and monounsaturated fats are flooded with hydrogen gas and their molecular structure rearranged such that the melting point of the fat is increased and you end up with a solid block of fat at room temperature. Not only is the coconut oil turned rancid during the process of extraction and refining, and vitamins and antioxidants destroyed, but trans fats are also formed. I have briefly discussed trans fats here in a recent post. 

Unfortunately sweet commercial biscuits are usually also a source of trans fats or at the very least, highly refined vegetable oils. Not to mention a source of refined sugar and flour!  One of the great things about 'baking' at home is that you control the ingredients and in this case my healthier version features genuine healthy fats with nothing to hide . . . organic cold pressed virgin coconut oil, raw cacao butter and pesticide-free raw almonds. Rather than using sweet biscuits in this recipe to provide bulk to the bottom layer in combination with desiccated coconut, I have utilised freshly ground raw almonds. 

I have also departed from using glace cherries to flavour this slice, because for me glace cherries are too far removed from the real thing, which is usually candied in fructose syrup and sugar with added colourings. Dried cherries unfortunately do not pack enough colour for the result I wanted to achieve with the base layer, so I decided to try a combination of goji berries, which always add a lovely vibrancy to my 'baking', and freeze-dried strawberries or raspberries which are beautifully red in colour and fragrant. If you can source freeze-dried cherries you could try these too!  

Freeze drying causes less damage to the fruit than other drying methods which involve higher temperatures, such that the flavour, aroma and nutritional content remain largely unchanged. This is also the method used to produce many of the new 'super' fruit products on the market these days that have travelled half way across the globe to make it to your table, for e.g. freeze dried powders of acai and camu berries which are readily available in speciality health stores. As a whole food product, the phytonutrients, including antioxidants, vitamins and minerals are preserved and concentrated in these wonderful powders. So if your budget allows it, adding a tablespoon or so a day to your breakfast, smoothie, juice or raw dessert is a great way to boost nutrition. Now let's get to the recipe finally! I hope you like it :)

ingredients
20g dried goji berries + 20g filtered water
50g freeze dried berries (strawberries, raspberries, cherries or a mix)
100g raw almonds
80g raw cacao butter, chunks
2 tbsp coconut oil
180g desiccated coconut
40g coconut flour
100g fresh medjool dates, pitted
1tsp vanilla bean paste

topping
120g coconut nectar
2 tbsp cacao powder
120g coconut oil
1 tsp vanilla bean paste or vanilla extract (optional)

method
1. In a small bowl combine goji berries and filtered water. Meanwhile add freeze dried raspberries to the TM bowl and grind into a powder for 10-20 seconds on speed 9. Decant and put aside in a bowl.

2. Add raw almonds to the TM bowl and grind for 10-15 seconds on speed 7 and decant into the same bowl as the raspberry powder.

3. Add raw cacao chunks to the TM bowl and grate for 5-10 seconds on speed 7. Add coconut oil and heat for 3 minutes at 37°C or until melted, on speed 2.

4. Return raspberry powder and ground nuts to the TM bowl with the remaining ingredients, including the water soaked goji berries, and mix on speed 8 until well combined for 15-20 seconds. 

5. Press the mixture evenly into a lined 20x20cm square pan and set aside while you make the topping. Wash & dry the the TM bowl ready to make the chocolate topping.  

6. To prepare the topping: combine the topping ingredients in TM bowl and combine at 37°C for 2 minutes on speed 3 or until the coconut oil has melted and the mixture is well blended. Pour immediately over the base and refrigerate until set. Cut into slices to serve. 

variations
- use 50g of a super fruit powder in place of the freeze-dried raspberries, but keep in mind that it will influence the flavour and colour of the base
- try using hazelnuts in place of the almonds


no thermomix?
Try using a powerful food processor or blender to make the base and low-heat on a stovetop, or a microwave to make the raw cacao topping.

Find me on Facebook at Mixing it up in HK 

Thai style chicken & coconut salad

It's always lovely to be in my home country of Australia to celebrate Christmas with family, and I count myself very lucky to be part of a family that on both sides are very passionate about preparing good food whether it be at Christmas or anytime of the year :)  Christmas day, is of course an opportunity for everyone to come together to celebrate, and on my husband's side owing to the enormity of the get together . . . which is a tribute to a devoted family with many who travel from afar . .  everyone brings a plate or two of food rather than a gift, and the focus is on family, fun, conversation, and of course fabulous food (and wine).

As the guests arrive on the day, a large, long table is carefully adorned with the most delicious of creations. Some dishes are old family favourites that have a starring role each Christmas, and other dishes make their first appearance, but never disappoint due to the calibre of the cook that has prepared them! They meet the scrutiny of 60 plus people, and if we are lucky will return the following year. 

There is always an amazing spread of cold meats (turkey, ham, rare beef, chicken and even tongue for the more adventurous), with luxurious homemade condiments and simple, yet exquisite sides such as minted peas and glazed carrots among an assortment of gourmet salads from green salad, caprese, watermelon & mint, green bean & pine nuts and my favourites this year . . marinated citrus chicken, roast pumpkin rocket & fetta, pancetta & broad beans, Moroccan pearl couscous & chickpea, and coconut chicken salad . . . needless to say every plate was piled high and you were certainly the odd one out if you didn't come back for seconds or even thirds! 

 

We finished with two large glorious homemade steamed Christmas puds, one recipe handed down through generations . . served up with thick creamy vanilla custard and a lashing of hard sauce. 

The recipe below is my Thermomix version of the lovely Thai-style Coconut chicken salad or Yum Gai - which my gorgeous sister-in-law contributed to the festive feast. She was generous enough to share her recipe and I have made just a couple of tweaks. It is a perfect fresh flavoured Summer salad. I took it along to a friend's BBQ dinner and my girlfriend commented "this is a salad to impress". I hope you enjoy it as much as my family and friends do . . .

Thai-style coconut chicken salad

ingredients
2 chicken breast fillets, skin off, quartered
1 pink lady apple, cored
1 large pink shallot (or sml red onion)
2 handfuls of fresh mint leaves
1 large carrot
1 punnet cherry or baby roma tomatoes
100g baby spinach leaves
100g cashews (raw or roasted - optional)

dressing:
juice of 1-2 lemons (4 tbsp)
3 tbsp fish sauce
1 tsp sambal olek (hot chill paste) - or to taste
4 tbsp coconut milk
2 spring onions, cut into 5cm pieces
2-3 fresh kaffir lime leaves
1 handful fresh coriander leaves

method
1. Add 500g boiling water to the TM bowl and chicken pieces into the Varoma dish. Set the Varoma into position and steam the chicken for approximately 15 minutes on speed 1 or 2 or until cooked through. Remove the Varoma tray, set aside and allow the chicken to cool.  Rinse out the TM bowl ready to prepare the salad dressing. 

2. Add all dressing ingredients to the TM bowl and blend for 10 seconds on speed 7 with the MC lid in place - you could also add the shallot here if you prefer to blend it in with the dressing. Decant and set aside.

3. Add the cooked chicken pieces to the TM bowl and shred for about 3 seconds on reverse speed 4. Remove the shredded chicken into a large bowl. Isn't this just so impressive! 

4. Prepare your carrot with the apple etc. in step 5 below, or for a fussier look you could cut julienne-style or use a spiraliser, and then add to the large bowl with the chicken. 

5. Add the apple, shallot (or red onion) and mint leaves to the TM bowl and chop roughly on speed 4 for 5-6 seconds. Decant and add to the large bowl with the other ingredients. 

6. Shred the baby spinach with a knife or keep whole, add to the other ingredients and pour over the salad dressing. Use your spatula or salad servers to toss the salad to combine all ingredients and dish onto a large serving plate to serve. Sprinkle with cashews (optional) and garnish with a sprig of mint. Enjoy!

variation ideas

• add red capsicum instead of cherry tomatoes
• use fresh chilli in place of chilli paste
• try chopping the baby spinach with the apple, onion and mint at step 5.

no thermomix?

• Boil or steam chicken fillets on the stovetop & shred using two forks (oh no!)
• Finely chop the spring onions and lime leaves and combine with the other dressing ingredients for a chunkier style dressing

Find me on Facebook at Mixing it up in HK

Raw cacao, fruit & nut treat balls

These Raw Cacao bean & goji berry treat balls are the first recipe that I ever developed in my Thermomix and posted to the Thermomix Australia Recipe Community. Since then, I have had some lovely positive feedback on the forum. Being as life is a little busy at the moment and is unfortunately holding me back from 'playing' with my Thermomix (other than making my regular recipes of course)  . . .  I thought I'd post this recipe as a quick and easy one this week.




Since making these tasty and nutritious raw 'superfood' cacao morsels, I have tried a number of variations . . I now find myself adding fresh coconut and dates which I always have in my fridge to make my CADA+Pear breakfast. These ingredients really help to make the balls moist and fudgy without needing to add honey to help the ingredients glue. 


Not only is this the healthiest way to get your chocolate fix, it is also the healthiest way to eat nuts and seeds, especially if you are able to source certified organic. For even more nutrition, use activated nuts or soak and dry your own at the lowest temp in your oven or in a dehydrator. 


There a three basic recipes below with variation ideas summed up at the bottom. I have to tell you that they are child-friendly too, my girls love these as an after school snack . . . I love them as a healthy pick-me-up anytime of day :)


Raw Cacao bean & goji berry treat balls 
These balls are a healthy way to satisfy a chocolate craving with considerably less guilt! They are packed full of antioxidants, dietary fibre, healthy fats, vitamins and minerals. Enjoy!

Original recipe - still a favourite!

ingredients
70 g raw almonds (or cashews, walnuts, hazelnuts etc. OR 50g nuts + 20g chia / flaxseeds)
70 g raw cacao beans or nibs
45 g organic goji berries (Chinese wolfberry)
45 g dates (or use half dates & half dried apricots)
2 tsp extra virgin coconut oil
1 tbsp raw honey or your choice of syrup
1 tsp vanilla bean paste 


method

1. Add raw cacao beans and raw almonds (+ seeds) to the TM bowl and grind into a fine powder on speed 9 for about 10 seconds.
2. Add all remaining ingredients and mix on speed 8 for about 30 seconds until the mixture is finely ground, comes together well and is able to be shaped into balls.
3. Shape into approximately 15 balls. Store in the refrigerator.

Fudgy version (using fresh coconut & medjool dates)

'fudgy' treat balls with fresh coconut & fresh date 

ingredients

40g raw almonds

30g raw cashews
80 g raw cacao beans or nibs

50g fresh coconut

75g (or 7) fresh medjool dates

40g goji berries

10-20g raw cacao powder (optional) - for a richer chocolate flavour

1 tsp vanilla bean paste 

method

1. Add raw almonds, cashews and cacao beans to the TM bowl and grind into a fine powder on speed 9 for 10-20 seconds. Decant.
2. Add fresh coconut to the TM bowl and grind on speed 9 for 20 seconds. 
3. Add all remaining ingredients to the bowl with the ground nuts and cacao beans and mix on speed 8 for about 30 seconds or until the mixture is finely chopped and comes together well. Roll into small bowls. Makes about 16. Keep in the refrigerator.

For a richer, darker, chocolate flavour, add the 10-20g raw cacao powder which has a more concentrated chocolate flavour than the whole cacao beans. 


Quick choc-mint fix treat balls 
August 2012 - My girls requested these non-stop over the July school holidays on our recent trip home to Australia. Great if you don't have raw cacao beans or nibs on hand. Stick to the basic recipe or mix up to your preference. If you don't have the seeds add more nuts. 

ingredients

20g flaxseeds (linseeds) or chia

80g raw walnuts (or a mix of your fave nuts)

100g fresh dates, pitted

100g mixed dried fruit (e.g. blueberries, sultanas, cherry, goji or more dates)

4 tbsp raw cacao

5 drops peppermint oil

1 tsp vanilla paste (optional)

method

1. Add seeds and nuts to the TM bowl and grind into a fine powder on speed 9 for about 30 seconds.
2. Add all remaining ingredients and mix on speed 8 for about 30 seconds until the mixture comes together well and is able to be shaped into balls.
3. Shape into approximately 15 balls. Store in the refrigerator.

variations ideas for all treat balls

• You can use any mix of raw nuts and seeds. Try all seeds for nut-free treat balls.
• I am a big fan of dates and goji berries, but you can use any mix of dried fruit, e.g. apricots, sultanas, raisins, blueberries, cranberries . . . . sometimes I just use fresh dates.
• Add peppermint oil or fresh orange zest for a little more interest. 
• Make them into raw energy bars!
• Roll in coconut . . . .!

no thermomix?
Try using your food processor! 

 Find me on Facebook at Mixing it up in HK

Thermomix does breakfast

As I've mentioned before on this blog . . .I have always been one of those unusual people who really enjoys a good, healthy start to the day and have never understood how anyone could skip this important meal. My motto is that regardless of how busy you are, you should always make time for a nutritious breakfast. If you're a busy person, you are probably most in need of this healthy start to your day!

I love to 'mix it up' for brekky . . . which has a double-meaning in my case, because I have a growing repertoire of breakfast ideas to choose from, and of course love to employ my Thermo'mix' to make them :-)  I go through phases of enjoying either my homemade, nutrient-packed, carrot, seed, nut & fruit loaf smothered in ripe avocado, CADA+P (fresh coconut, almonds, dates, apple + pear) turbo pulsed a couple of times in the Thermomix and served with a dollop of yoghurt, or my healthy version of traditional Swiss breakfast. 

We also enjoy our favourite dairy-free 'Good morning' Thermomix smoothie (pictured left), which contains all the usual suspects . . . a combination of frozen berries and any fresh fruit I can get my hands on, with the addition of freshly ground flaxseeds and coconut water, (never let this go to waste when you cut open a fresh coconut for your CADA breakfast). Coconut water is a potent source of electrolytes, calcium, potassium and magnesium plus a variety of vitamins and antioxidants, especially the water from a young coconut . . the perfect sports drink really! I freeze it in ice cube trays and always add it to our smoothies. 

On weekends we often enjoy my banana, oat & spelt pancakes, and when I have the time to fuss a little, I like to whip up a batch of spelt crumpets . . . both recipes my girls adore.


Always looking out for, or thinking up my own healthy breakfast ideas, I recently developed these nutritious good-sized biscuits with brekky in mind. They are not only a healthy start to the day but also perfect for a brekky on the run or if you prefer, a mid-morning snack! So if you're one of those busy people I mentioned above who can't quite make the time for a nutritious breakfast, make these on the weekend and then there's no excuse not to start the day off well :-) 

Thank you Thermomix for your continued inspiration at breakfast time and for making it so easy to opt out of sugar-laden commercial cereals :)

Breakfast biscuits
makes 5 (serve 1 for breakfast)
These brekky biscuits are packed full of dietary fibre and sweetened with natural sugars contributed by the fruits and a little honey. They are also dairy-free and wheat-free.

ingredients
20g brown basmati rice 
25g walnuts
40g dried apricots
20g dried goji berries (wolf berries)
3 fresh medjool dates
20g coconut oil
20-30g raw honey
1 large egg
25g shredded or desiccated coconut
90g wholegrain oats

method

1. Preheat oven to 160 C (fan-forced). Line a baking tray with baking paper or silicon sheet.
2. Place the brown rice into the TM bowl and grind for 40 seconds on speed 9. Decant into a bowl.
3. Add the walnuts and chop using turbo pulse x 2. Set aside in the bowl with the rice flour.
4. Add dried fruit and turbo pulse 2-3 times to your desired texture and set aside with the other ingredients. 
5. Add coconut oil and melt for 1-2 minutes at 50 C on speed 1 until melted. Add the egg and honey and whisk for 10 seconds on speed 4. 
6. Return all ingredients plus coconut and oats to the TM bowl. Mix on reverse speed 2 for 20 seconds or until the mixture begins comes together.
7. Shape 3 tablespoons of the mixture into a ball. Place on the tray and press down until 7-8cm in diameter. Repeat with the remaining mixture.

mixture rolled into balls

press to 7-8cm diameter

    8. Bake for 20 minutes or until golden brown. Allow to cool on the baking tray for 15 minutes,      

        then transfer to a wire rack to cool completely.

These biscuits will keep in an airtight container for up to 5 days, or wrap individually in plastic and place in a ziplock bag to freeze for up to 3 months. Incase you're wondering, the 5th biscuit was my test subject that's why it's missing from the photos ;-)

variations

• Use any combination of dried fruit of choice (I like to use dates & goji for their natural sweetness and health benefits)
• Omit the walnuts and add a little extra flour to make these nut-free
• Substitute a flax or chia-egg for the chicken egg to make these vegan 

no thermomix?
Use brown rice flour in place of the rice. Chop your fruit in a food processor (or by hand) and combine with all other ingredients using an electric mixer or wooden spoon :-)

 Find me on Facebook at Mixing it up in HK