Raw, superfood nut-free bites

Variants of my raw cacao treat balls occupy a permanent position in our fridge, and that's because we make them weekly . .  and as they disappear, I always make a new batch :) They are the first thing I reach for after a busy day at work . . . a super nutritious, raw cacao (aka chocolate) fix, enjoyed by my whole family. So I decided it was time I developed a nut-free version that my girls could take to school, and shaped them into little bars for something different. Of course, you can try this with any fudgy treat ball recipe, as long as it isn't too soft. A little coconut oil helps the mix to set in the fridge.   

My girls quite happily nibble on sunflower seeds as a snack so I kept them chunky, which I think looks pretty. . . you could always grind them so they disappear :) I love the little specs of pink through the fudge from the goji berries too. My girls don't like goji berries on their own, but always eat them in my treat balls. . . any way I can get goodness into them is a good way I say!  By grinding your own dry, freeze-dried or dehydrated superfruits, you can effectively make your own superfruit powder . . . I had a jar of dehydrated pomegranate seeds in the pantry which I had prepared myself when fresh pomegranates were fleetingly available in Hong Kong recently. Over this time, I also enjoyed using my Thermomix to de-seed and grind up the pomegranate 'berries', and used a nut milk bag to filter the blended mixture into a fresh juice . . . oh so yummy and nutritious!  

Oh, and if you can't get past nuts in this type of recipe, then by all means swap the sunflower seeds for cashews, almonds or walnuts (or a combination of them all). You can grind them at step 2 with the chia seeds and cacao beans or chop them roughly as I do with the sunflower seeds in this recipe at step 3. For a flavour variation, add a few drops of your favourite essential oil . . .  my girls have already requested peppermint next make :)

Enjoy the amazing burst of protein, healthy fats, vitamins, minerals and phytonutrients!!

ingredients
50g chia seeds
80g raw cacao beans or nibs
100g dried goji berries
40g dehydrated pomegranate seeds (or your choice of dry or freeze-dried berries)
100g sunflower seeds (preferably activated) - you could also use sesame seeds
180g fresh medjool dates 
3 tbsp raw cacao powder 
1 tbsp superfood powder blend (optional) 
2 tsp vanilla bean paste
20-30g coconut oil
8 drops of peppermint or orange essential oil (optional)

method

1. Add chia seeds and cacao beans to the TM bowl and grind for 20 seconds on speed 9, (you can add the sunflower seeds at this step too if you don't want them to be chunky). Decant and set aside. 

2. Grind goji berries and dehydrated pomegranate seeds on speed 9 for 10-30 seconds into a 'superfruit' powder, (the grinding time will depend on the choice of fruit you use here).  

3. Return the ground chia and cacao beans to the TM bowl, and add all remaining ingredients. NOTE: If your dates are not especially soft, you may need to add a few more. Mix on speed 8 for 20-30 seconds to combine, or until the mixture come together and is squishable when you press it between your thumb and fingers :) 

4. Press mixture evenly into a medium-sized square edged tray or cake tin greased with a little coconut oil or lined with baking paper, (I used a 20 x 20cm cake tin). Allow to stiffen for at least 30 minutes in the fridge before slicing into small bars or squares. Makes 28. Enjoy! These bars keep very well in the refrigerator.

no thermomix?
You will need to employ a coffee grinder or some equally powerful device to grind up your cacao beans and seeds. You should be able to combine all ingredients using a powerful food processor. Good luck :)

Instant, dairy-free, raw cacao mousse with chia!

I just had to share this quick one! An instant and nutritious, rich chocolate dessert fix . .  . if you're thinking of reaching for some chocolate you must make this instead! So easy and soooo great!! I get to enjoy this dessert all to myself tonight . . .I promise I won't eat the whole lot :) . . but I'm sure it will be a hit with my girls too. The ground chia goes to work to provide instant thickening power for this recipe, owing to the gelation properties of the soluble fibre contained within the seeds which is released immediately on grinding. 

ingredients
4 tbsp (50g) chia seeds
1 can organic coconut milk (choose one which is additive free & avoid low-fat)
5-6 fresh dates, pitted
3 tbsp raw cacao powder
1 tsp vanilla bean paste
2 drops liquid stevia (or to taste)
4 ice cubes 

method
1. Add chia seeds to the TM bowl and grind on speed 9 for 20 seconds into a fine powder.

2. Add remaining ingredients and blend on speed 9 for 30 seconds or until smooth, with the MC lid in place. Serve immediately or refrigerate for later. . . and there you have it! Guilt-free, rich, chocolate-y deliciousness! 


Serves 2-4 depending on your appetite :)

This chocolate dessert will even keep for 2-3 days in an airtight container in the fridge. It retains it's mousse-like texture very nicely :) 




variation ideas

• add a few drops of orange or peppermint essential oil for a choc-orange or choc-mint flavour
• grind some hazelnuts with the chia for a 'Baci' inspired flavour
• add 1 tbsp of a superfood powder blend for an antioxidant boost
• if you have a sweet tooth add a couple more dates or another drop of liquid stevia :)
• don't try flaxseeds in place of chia for this recipe, they have a stronger taste

nutrition tid bits
There's nothing better than the feeling you get from satisfying that chocolate craving, whilst fueling your body with a nutrient dense treat! This dessert is packed full of nutrition from chia and raw cacao in particular, which combined provide you with a high-quality dose of omega-3 fats, iron, zinc, calcium, potassium, magnesium, protein and a range of beneficial phytochemicals and antioxidants. 

You'll also notice how just one small bowl of this dessert fills you up very nicely :) This is the fibre in chia working to absorb liquid and gel up, not only in your bowl of chocolate goodness, but also in your stomach. Of course, the fibre in chia also helps with your digestion and even slows the conversion of carbohydrates to glucose, reducing blood sugar spikes. All in all, there are many reasons to treat yourself with this dessert every night :) Why not? I say. 

no thermomix?
If you don't own a Thermomix, you'll need a coffee grinder to grind up the chia seeds and a good blender to do the rest :)

source: unfortunately I can't take full credit for this amazing recipe . . . Erin from Earth Energy Yoga is the miracle worker. I have simply made a couple of tweaks and adapted it for the Thermomix. Thank you Erin! Thank you also to the lovely Thermo Bel for sharing this recipe with us on her Facebook page. 

Dark chocolate fruit cake

I have created this recipe now with Christmas in mind, but the inspiration for this cake comes originally from my amazing wedding cake which I had made for the occasion 12 years ago this coming March! It was the perfect combination of mud cake and fruit cake, decorated in a white chocolate ganache and topped with a beautiful arrangement of white chocolate shards and roses . . . and I haven't had anything quite like it since :)  Mud cake has long been a favourite of mine, but I rarely bake it at home purely because it is just too indulgent! My chocolate brownie always hits the spot when I'm in the mood for a rich chocolate, fudgy fix.

This is my own healthy version of a chocolate mud fruit cake, and for me it's the right mix of dark chocolate and fruity fudginess, plus it's not too sweet.  Making it this close to Christmas,  I have added a little mixed spice & the zest of an orange for a more festive feel. It's not too late to add this to your 'To do' list, there's no need to soak the fruit for days ahead :)

Dark chocolate fruit cake

ingredients

80 raw almonds

100g 70% dark chocolate (I like to use vegan)

150g organic dried prunes, pitted

150g organic dried dates, pitted

50g unsalted butter or coconut oil

100g goji berries

100g sultanas (or raisins)

100g currants

1-2 tbsp raw honey
½ tsp green leaf stevia powder

100g Baileys or Kahlua (coffee liquor) - use Brandy @xmas

juice & zest of 1 organic orange 

3 large eggs

150g white spelt flour (for grain-free see variations below)

1/2 tsp baking powder 

1/2 tsp bicarb of soda 
good pinch fine Himalyan salt

method
1. Peel the zest of the orange into strips and add to the TM bowl together with the almonds and dark chocolate and grind for 15 seconds on speed 7 into a coarse powder. Decant and set aside.
3. Mash prunes and dates at speed 6 for 15 seconds.
4. Add butter or coconut oil, goji berries, sultanas, currants, raw honey, coffee liqueur (or Brandy), orange juice and salt to the TM bowl and heat the mixture for 8 minutes at 90°C on reverse, speed 1. Stop once to scrape down the sides of the bowl. Allow to cool for about 10 minutes.
5. While the mixture is cooling, preheat oven to 160°C and grease and line a 20cm round or square cake pan (or 4 individual tins 10x10cm square pans).
6. Add eggs, flour, baking powder, bicarb, stevia and return ground nuts and dark chocolate to the TM bowl. Also add ½ tsp mixed spice here for a Christmas cake. Mix with the aid of the spatula for approx 20 seconds on reverse, speed 3-4. You will collapse the structure of the dried fruit if you mix at a higher speed. If you prefer to blend the fruit, this is an option.
7. Carefully pour the mixture in the prepared pan and bake for 35-40 mins or until darkened on the edges and a skewer comes out clean. Allow to sit in the cake pan for a few minutes before turning out onto a cooling rack to cool completely.

no Thermomix?
Zest the orange using a grater, chop the dried fruits by hand or use a food processor and cook the liquor with the fruits etc. (step 4) on the stovetop.

variations

• for more of a festive flavour add 1/2 tsp mixed spice and use brandy instead of coffee liquor
• this recipe also works well as individual cakes to package for xmas gifts. Keep it simple and decorate with a wide Christmas ribbon :)
• for a dairy-free use vegan chocolate and coconut oil instead of butter
• for a grain-free version:
• increase baking powder and bicarb to 1 tsp of each
• add 1 flax egg (1 tbsp ground flaxseeds + 3 tbsp water)
• in place of the spelt flour use 50g coconut flour + 50g tapioca or arrowroot flour

Best ever chocolate brownies

I just love a good brownie. I'm a self-confessed chocoholic (like so many out there)! My theory is, that if I'm going down the road of a fat and sugar blowout, it has to be well worth it . . . so it has to be a GOOD brownie or there's just no point putting it past my lips! 

My ideal chocolate brownie is rich and dark with has a crisp, meringue-like exterior, a slight chewiness and a moist, fudgy centre. This is the 'Best ever brownie' . . . my personal opinion of course :)

I have made several variations on this recipe over the years . . . my favourites are triple chocolate chip and orange & pistachio . . . I will get around to adding these in case you are already drooling in anticipation?!

I have to tell you that this is not my usual style of recipe, particularly for this blog . . . the chocolate part is of course right on track . . . but the fat and sugar content!  But hey, what is life without the occasional indulgence! Go on treat yourself . . . . you won't regret it I promise!

ingredients
250g butter, cut into chunks
275g good quality dark chocolate (or use half 70% + half milk chocolate)
400g raw caster sugar or sucanat . . . I know, I know
4 large eggs
180g plain flour (white spelt preferably)
50g raw cacao powder

method

1. Preheat fan forced oven to 175°C. Line base and two sides of a large rectangular pan (20 x 30cm) with a sheet of baking paper. For best results use a light coloured pan or glass dish. 
2. Break the chocolate up into pieces and add to the TM bowl. Grate for 5 seconds on speed 8.
3. Add butter and melt with the chocolate for about 1-2 minutes at 60°C on speed 3 until the chocolate has melted and the mixture is smooth and velvety. 
4. Add eggs and mix to combine on speed 3 for 5 seconds. 
5. Add sugar and mix on speed 5 for 20 seconds, or until well combined. 
6. Add flour and raw cacao and mix on speed 5-6 for 10 seconds until just combined. Do not over-mix. 
7. Pour the gloriously gooey mix into the prepared pan and bake for 35-40 minutes until the surface is shiny and cracked and the mixture no longer wobbles when shaken. It may be slightly sticky when tested with a skewer. 
8. Place the pan onto a wire rack and allow to completely cool before cutting into squares to serve. If you can't wait that long, there's certainly nothing wrong with digging into a warm, gooey brownie :) Enjoy as is, or served with a dusting of icing sugar and/or a dollop of cream or scoop of good quality vanilla ice-cream to cut the richness. Best eaten fresh :)

no thermomix?

• melt the butter & chocolate in the microwave
• beat the eggs and sugar in a separate bowl using an electric mixer until light and creamy
• fold the chocolate mixture into the egg mixture
• sift the flour and cocoa over the liquid and mix until just combined

For the health nuts . . . I promise that some healthier variations will follow shortly! LOL

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Cacao, vanilla & raspberry marble cake

My girls love mummy's marble cake which is a favourite addition to their lunchbox . . . plus I feel a little better that I've managed to health-ify the traditional recipe :) This recipe is considerably lower in fat and sugar than the EDC version and others you will find online. I've used a combination of dates and rapadura to sweeten, (you can boost the sweetness further with a little stevia powder), plus I have incorporated flax or chia seeds and wholegrain flour for a nutrition boost. The raspberries may not be as vibrant as pink colouring for the swirl, but they are healthier!

ingredients
2 tbsp chia or flaxseeds
160g filtered water
100g frozen raspberries (or mixed berries) + 1-2 tsp raw honey or molasses (optional)
120g butter, softened
100g organic rapadura sugar (or sucanat)
1 tsp stevia powder
100g dried dates, pitted
1-2 tsp vanilla bean paste
3 eggs, room temperature
100g wholemeal spelt flour
200g white spelt or plain flour
1 tsp baking powder
100g natural or Greek yoghurt
25g raw cacao powder

method
1. Preheat oven to 170 degrees C and grease a large fluted ring cake pan.
2. Add chia or flaxseeds to the TM bowl and grind for 30 seconds on speed 9. Decant into a small jug, then weigh 160g filtered water into the TM bowl and add to the ground seeds. Whisk well with a fork and set aside.
3. Add frozen raspberries to the TM bowl and mash on speed 8 for 5-10 seconds. Remove to a small bowl and set aside. Add a little honey or molasses to sweeten the berries if you prefer. Rinse and wipe out the TM bowl with water.
4. Add dates to the TM bowl and chop on speed 6 for 15 seconds. 
5. Add softened butter, rapadura, stevia and vanilla to the TM bowl and mix to for 1 minute on speed 4. Scrape down side of the bowl. 
7. Add chia mixture and eggs to the TM bowl and mix for 30 seconds on speed 5.
8. Add the flour and baking powder with the yoghurt and mix to combine for 5-10 seconds on speed 5-6. Do not over-mix. 
9. Use the spatula to dollop one half of the cake mixture into the prepared cake pan, then spoon a layer of the mashed frozen raspberries over the cake batter. 
10. Add the raw cacao powder plus a little milk or water (1 tbsp) to the remainder of the mixture in the TM bowl and mix for 5-10 seconds on speed 5.
11. Pour the chocolate mixture over the vanilla and raspberry layers and swirl with a knife to create a marble pattern, lifting the bottom layers of mixture over the top as you work. 
12. Bake in preheated oven for approximately 30 minutes or until golden brown and a skewer comes out clean (with no batter on, as it may be sticky from the raspberry swirl). Turn out onto a cooling rack. 

This cake is best eaten within a few days or sliced and frozen in pieces ready for school lunches :) It is also gorgeous as a warm dessert with EDC chocolate sauce. 


variations
use TM made berry jam in place of the frozen raspberry mixture

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Quick choc-mint fix treat balls

My girls requested these non-stop over our recent trip home to Australia in the July 2012 school holidays. They are a variation of my original treat balls. 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 just 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, prunes, cherries, goji or more dates)

4 tbsp raw cacao

5 drops 100% pure peppermint essential oil 

1 tsp vanilla bean paste (optional)
pinch salt

method

1. Add seeds and nuts to the TM bowl and grind into a fine powder on speed 9 for about 20-30 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. If the mixture is a little dry which will depend on the ingredient combination you use, simply mix a little longer to release more oils from the nuts and seeds, or you may need to add a little coconut oil.

3. Shape into approximately 15 balls. Roll in desiccated coconut or enjoy as is. Store in the refrigerator for up to a week, if they last that long! 

For more healthy treat ball recipes click here. 

UPDATE (March 2013): For an adults only version, grind a couple of coffee beans with the nuts & seeds for a coffee flavour. I discovered this flavour sensation after grinding some coffee beans first and leaving remnants of the powder in the TM bowl before making this recipe without peppermint oil (+ vanilla) . .  you could always add a little liquor as a flavouring option too :)

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Raw energy bars

I came up with the idea for these when I was thinking about what I could make for something different to take with us for a nutritious snack on a family outing to Ocean Park in Hong Kong at the beginning of the school holidays. Miss 5 was favouring my treat balls, but rather than make my usual version, I decided to have a play with the basic ingredients and turn them into a bar for something different! So I made a basic, yet tasty chocolatey mix and turned it into 6 bars just by moulding 3 tbsp of the mixture into a bar shape inside a little plastic bag using my TM spatula. You could easily mould my treat balls into a bar if you wanted to.

The result is a little raw energy bar that you can wrap and take with you as handy little burst of energy when you need it out and about. It's just a shame that I can't send it with my girls to school due to the nut content, as my treat balls have always been a hit with them.

This is what I started with, but there is scope for so much more as I intend to experiment with over the coming weeks. . . while we are on school holidays and I don't have to think 'nut-free'. I will update this page with new recipes as I develop them.

These balls are of course inherently dairy-free, gluten-free, and packed full of dietary fibre and healthy plant fats, plus the sweetness is contributed by whole foods rather than added sugar.

Raw energy bars 
makes 6

ingredients (basic recipe)
100g raw cashews
100g raw walnuts
100g fresh meijool dates
100g dried dates
1 tsp vanilla bean paste
4 tbsp raw cacao  -  if you're a chocoholic like me, you may need 5 :-)


method

1. Add the nuts to the TM bowl and with the MC in place, grind on speed 7 for 10-15 seconds. The ground nuts should look a little moist, but not pastey. You don't want to release too much of the oil content. 
2. Add all other ingredients and combine on speed 7 until the mixture feels fudge-like when you squash some between your fingers. You will also notice that the oils will begin to come out of the nuts. This should only take 10-20 seconds. If you over mix it will become very oily.
3. Scoop 3 tbsp of the mixture from the bowl and place inside a small ziplock bag. Using your TM spatula, push, prod and shape the mixture into a bar measuring about 3.5 x 10cm and voila . . . you have a nutritious little bar of raw food goodness :) My girls love mummy to add a few drops of peppermint oil for a choc-mint bar. 

Variations . . . there are so many ideas

Use your own combination of nuts and seeds to make up the 200g, e.g. pumpkin seeds, almonds, cashew, peanut, pistachio, sunflower seeds, flaxseeds. You could try to make these nut-free by using a combination of seeds only. 

Use any combination of dried fruit such as dried blueberries, raisins, sultanas, apricots, cranberries, figs, dates, goji berries, prunes, apple, cranberries. It is a good idea to include fresh dates for stickiness. 

Add some extra flavouring such as cinnamon or mixed spice, lemon or orange zest, peppermint oil or vanilla.

Replace 50-100g of the fruit with dried or fresh coconut. I like to use fresh coconut in my treat balls. 

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! 

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Healthy-ish cacao cupcakes

June is always a crazy month here in Hong Kong. School breaks up for the year at the end of this month . . . so being a teacher I'm busy writing reports, marking assessments etc. Plus every weekend in June (and most weeknights too) seem to be booked up with something social in an effort to cram things in before everyone takes off for our Summer holidays over July-August. . . .just over two weeks to go yay! What I'm secretly looking forward to is more Thermomix 'play' time, as well as quality family time of course! :)

Last weekend . . the first weekend I have neglected to post a recipe on my blog so far :( . . . both our girls were involved in performing for their end of year dance shows over two days! Lucky for mummy (not) they were in two different shows, so I was busy getting them to their rehearsal (1hr away by bus, ferry & taxi - such is HK life without a car) and then hanging out til they performed hours later two days in a row! . . . So needless to say it was a long weekend and they needed something nutritious (and fun to eat) to help them (& mummy) last the distance. . . that's where my chocolate cupcakes (or muffins) come in!  My girls adore cupcakes, as does any child really, so I thought I'd use this as an excuse to have a play and develop a healthy-ish version of their chocolate favourite! BTW my girls delighted us with their performances as we knew they would, so all the effort was well worth it. I just have to share this photo of Miss 8 with you . . my elegant ballerina performing to Swan Lake :)

I must say that I am no stranger to formulating healthier versions of this chocolate treat! I have cleverly disguised spinach & carrot inside a chocolate cupcake/muffin in the past, but this time I thought I'd not go quite as far and settle for making them something which is healthier than the standard recipe, but not quite as adventurous as earlier versions :)

The 'Baci' inspired healthy 'buttercream' (or nut-buttercream) or frosting . . call it what you like! . . actually started out as my experiment for a raw ice-cream which is reminiscent of a soft-serve in texture. . . velvety and smooth. . I fell in love instantly! Frozen banana is a very common ingredient in raw ice-cream, but blend it with raw cacao and ground hazelnuts and it is divine! I'm not a huge fan of the banana flavour, so the addition of these flavourings effectively camouflages this taste for me :) You have to try it!  Of course, the frosting doesn't travel well, especially sitting around all day in 36 degree heat! So I did save it for the leftover cupcakes we finished off at home.

And here is the recipe . .
Healthy-ish cacao cupcakes
These cupcakes are rich, dark, moist and fluffy and considerably healthier than most conventional chocolate cupcakes or muffins with about half the fat and sugar. The topping is so healthy it doesn't count :) . . . it's made from banana, hazelnuts and antioxidant-loaded raw cacao . . . 

ingredients
2 small apples, peeled & quartered
3 fresh meijool dates
1 tbsp water
1 large egg
50g organic extra virgin macadamia or avocado oil 
70g natural yoghurt

80g coconut milk 
1 tsp vanilla bean paste (or liquid extract)

150g organic white spelt flour

20g organic brown basmati rice flour (mill first in your Thermomix)

50g organic raw cacao powder
2 tsp baking powder

1 tsp bicarb soda

70-80g organic sucanat (rapadura) sugar (+ 1 tsp stevia powder - optional)

optional: add choc chips to the batter

'Baci' inspired choc-hazelnut frosting:
50g hazelnuts
120g frozen banana pieces
4 fresh meijool dates
1 tbsp raw cacao powder
1 tsp vanilla paste

method

1. Preheat oven to 170°C. Line a 12-hole muffin pan with cupcake liners.
2. First cook (stew) the apples & dates to make your own apple sauce which works well as a fat replacer, plus the dates add some natural sweetness. Add the apple and dates to the TM bowl. Chop finely on speed 4 for 10 seconds and scrape the sides. Add 1 tbsp water and cook at 100°C for 10 minutes on reverse, speed soft. Allow to cool for 5 minutes.
3. Add egg, oil, yoghurt, vanilla and coconut milk to the TM bowl. Mix on speed 3 for 10 seconds or until well combined.
4. Add cacao powder, spelt flour, baking powder, bicarb soda, rice flour and sucanat and mix until just combined on speed 5 (it is important that you do not over-mix).
5. Spoon the batter evenly into cupcake liners and bake for about 12-14 minutes or until a skewer comes out clean. Allow to cool for a couple of minutes in the pan before transferring to a wire rack. Now wash your TM bowl ready to make the frosting / healthy 'buttercream' !

For the healthy frosting: place the hazelnuts in the TM bowl and grind on speed 9 for 1 minute. Add the frozen banana and dates and chop on speed 4 for 30 seconds. Add the raw cacao and vanilla and blend for 5-10 seconds or until smooth and light on speed 6. 

Spoon the frosting into a disposable piping bag and attach your tip of choice! This frosting keeps well in the fridge for up to 5 days. It is a good idea to store the frosting in the bag and pipe it onto the cupcakes just prior to serving. Enjoy!

variations

• If you have a sweet tooth, you might like to add stevia or use extra sucanat. Personally, I love the rich, dark chocolate flavour, but your children are likely to prefer a little more sweetness.
• Add 1/2 cup chocolate chips for a little more fun! Combine on reverse or using the spatula at the last step.
• You could use coconut oil instead of macadamia oil, but it does tend to give the cupcake a coconut flavour because the recipe also includes coconut milk. If you want to use coconut oil, perhaps swap the coconut milk for another plant-based milk or more yoghurt.

no thermomix?
make recipe as per your usual method for muffins/ cupcakes. . . mix all the dry ingredients first in a large bowl, then in a separate bowl or jug whisk the liquid ingredients together, and then add to the dry ingredients. This is the two-bowl method. Mix only briefly by hand or using an electric mixer until just combined. If you over-mix your cupcakes/ muffins they will be tough and heavy. Of course, you will have to stew up the apples and dates in a saucepan or in the microwave and blend to a puree first. 

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Cacao Anzacs!

April 25 is of course Anzac Day which commemorates the first landing of the Anzacs during WW1 at Gallipoli in 1915. For most Australians and New Zealanders, it is an important National day where we remember the sacrifice of those who died in the war. 

The traditional Anzac biscuit recipe is said to have been developed during WW1 and of course stands for Australian New Zealand Army Corps. The story goes that during the war, Anzac biscuits were baked by the wives of soldiers and posted to their loved ones abroad. Due to the fact that the ingredients do not spoil easily and the biscuits kept well during naval transportation, they were a sought after package of much needed energy for the soldiers and not to mention a taste of home. 

Anzac biscuits, much loved by Australians and New Zealanders, are a big favourite in our household. My girls love them in their lunchbox and they are often my snack of choice. They are also so quick and easy to make, especially in the Thermomix :) I have a favourite 'traditional' recipe which I haven't made for quite a while, but this is because traditional recipes rarely remain traditional once I add them to my repertoire! . . .I just can't help myself :) 
My most recent take on the Anzac biscuit is the wholesome version below featuring freshly ground raw cacao beans. . . yummo!

I just love a crunchy Anzac with a chewy centre, and my latest version definitely meets my expectations, and best of all is powered by chocolate! These Cacao Anzacs also happen to be vegan, wheat-free and higher in fibre than conventional ones. I have used coconut oil in place of butter and added some extra nutrition by using freshly ground oat and brown rice flour instead of white flour and also adding flaxseeds to the mix. I have also used sucanat sugar (which is easy to find in Hong Kong) in place of conventional brown sugar. For more about sucanat, see the Nutrition tid bits below. 

Cacao Anzacs

Ingredients
60g organic raw cacao beans 
2 tbsp flaxseeds
40g brown basmati rice
90g whole rolled oats (or steel cut oats)
110g organic virgin coconut oil

60g golden syrup

1-2 tbsp water
1 tsp bicarb soda
60g desiccated coconut
90g whole rolled oats, extra
150g sucanat (rapadura) sugar

method

1. Preheat oven to 180 degrees C. Line two baking trays with baking paper.
2. Place the raw cacao beans, flaxseeds, 90g oats and basmati rice in the TM bowl and grind for 1 minute on speed 9. Decant into a bowl and set aside.
3. Place coconut oil, golden syrup and water in the TM bowl. Mix at 60°C for 1-2 minutes on speed 2 or until fully melted and combined. Use less water for thicker, chunky biscuit and more for a thinner, chewier one :)
4. Add bicarb soda and mix for 5 seconds on speed 3 until dissolved.
5. Return the ground cacao beans, flax, oats and rice to the TM bowl along with the remaining dry ingredients, including the extra whole oats, and mix on reverse, speed 4 for 10-15 seconds until the mixture is just combined and comes together.
6. Drop tablespoonfuls of the mixture onto the prepared trays and flatten slightly with the back of a spoon, leaving enough room for spreading. Bake for approx 10 minutes or until they just darken evenly. First you'll see the edges brown and they'll just be a minute or so more. Allow to cool for 5 minutes on a tray, then transfer to a wire rack to cool completely. Keep in an airtight container for up to 5 days. 

No Thermomix?

Use my list of ingredients and make these using the traditional method for making Anzacs. Grind the cacao beans and flaxseeds in a coffee grinder, use any combination of flour instead of grinding your own to 130g (you could even use plain wheat flour if you prefer) and combine with the other dry ingredients. 

Nutrition tid bits
Sucanat or rapadura sugar as it is also known, is essentially dried cane juice. It still retains the vitamin and mineral rich molasses which is removed during the refining process to make white sugar. Brown sugar is commonly refined white sugar with added back molasses. 

Raw cacao beans, hailed as a superfood, are of course best eaten in their raw state in order to reap their potential health benefits. They are nutritionally a better choice than conventional cocoa or roasted cocoa beans because many of their active ingredients are preserved and not destroyed during heat processing. I utilise them raw in my Raw Cacao treat balls. Raw cacao beans are a rich source of a range of anti-oxidants, minerals and vitamins. 

Variation ideas

There are so many! 

For White Chocolate Cranberry Anzacs:  use 1/2 cup dried cranberries in place of the cacao beans, add 1 tsp cinnamon & drizzle with 100g melted white chocolate.

For Orange & Almond Anzacs: add 1 tbsp orange zest and 70g of flaked almonds in place of the cacao beans.

You can use raw cacao powder in place of the cacao beans and butter in place of the coconut oil if you don't have these in your pantry :)

The basic recipe for Anzacs is so versatile! I have made Anzac slice, Anzac muffins (recipes not as yet converted for the Thermomix) and have also been known to sprinkle crumbled homemade Anzac biscuits over stewed fruit as a quick fruit crumble. Try it sometime :)

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