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.

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Cheesy flax & wholegrain crackers

Here's another lunchbox creation of mine that we have been making regularly this year. Like most of my recipes it is really flexible; it responds well if you are like me and find that you have a need to play around with the ingredients :) I try to mix up the wholegrains and flavours each time I make it. Buckwheat groats work really well in this recipe if you are looking to make it gluten-free. You can shape the dough anyway you choose, cut it into sticks, squares, shapes . . . your children will never be bored of them!

There are several reasons why I choose to make our own crackers in preference to purchasing commercial varieties. You could be tricked into thinking you are making a good choice when you see such claims on labels as 'high in fibre' or 'wholegrain', but take a closer look and you'll likely find processed vegetable oils, flavours, colours, emulsifiers, even MSG and other harmful additives lurking in the finer print, not to mention high levels of sodium from table salt. Plus it's virtually impossible to avoid trans fats in this type of product where fats in this form are used because they are cheap and function to extend the shelf-life of pastry and bakery goods. Consumers trying to avoid this dangerous fat, which is known to increase  'bad' LDL cholesterol and inflammation in the body, can very easily be caught out, especially in areas where trans fat labelling is not mandatory, which is the case in Australia and New Zealand, (www.abc.net.au/news).  In some parts of the U.S. where trans fat labelling is mandatory, a product claiming to contain 0g trans fat, is actually permitted to contain up to 0.5g of trans fats per serving! In Hong Kong, the labelling of trans fats has been mandatory since 2010, but more realistically, food products containing less than 0.3g of trans fats per 100g are permitted to be labelled as containing 0g trans fats (www.cfs.gov.hk). A good rule of thumb is that if you see partially hydrogenated fats listed in the ingredients on a food product, you are looking at trans fats. But really, to avoid the lies and confusion (and unnatural trans fats in any dose), it just makes sense to make your own nutritious and tasty, additive-free crackers with ingredients you can trust. Plus, it's easy as can be with a Thermomix on your side . . .

ingredients
100g golden flaxseeds (linseeds)
100g buckwheat groats (or kasha), oat groats or spelt grains (or a combination)
1/4 tsp baking powder
3 spring onions, sliced into 5cm pieces or 20g brown onion
1 garlic clove
70g parmesan cheese (or use vintage)
20g unsalted organic butter, cold or coconut oil (solid)
1/4 tsp Himalayan or sea salt
1-2 tsp raw honey, optional
70g milk of choice (or filtered water)
1 x egg white, to brush
poppy or sesame seeds, to sprinkle

flavouring options:  have some fun with your own flavour combinations!
- fresh herbs: rosemary leaves, basil, parsley or a mix
- 2 tsp dried parsley leaves, 1 tsp dried coriander leaves, 1/4 tsp whole peppercorns
- you can also use 1/4- 1/2 tsp each of onion and garlic powder in place of fresh

Gluten-free?  50g buckwheat groats + 50g brown rice works well
Dairy-free?  omit the cheese, add 1-2 tbsp nutritional yeast for a cheesy flavour, use coconut oil or ghee (if tolerated) instead of butter, use a plant-based milk

method
1. Preheat oven to 165 degrees C.

2. Grind peppercorns (if using) with flaxseeds and buckwheat/oat/spelt groats on speed 9 for 1 minute. Decant and set aside in a bowl.

3. Grate parmesan and/or vintage cheese on speed 8 for 5-10 seconds. Decant and set aside in the same bowl with the freshly ground wholegrains.

4. Add spring onions (or piece of onion), fresh herbs and garlic to TM bowl and chop on speed 7 for 5-10 seconds. 

5. Add butter, salt, baking powder, honey and return flours and cheese to the TM bowl with dried herbs of choice (if using). Mix on speed 6 for 5 seconds.

6. Add 50-70g water or milk (less if you have omitted the cheese). Knead on interval speed for 1 minute into a soft and moist dough - add more water or milk if needed.

7. Turn dough out onto a thermomat or a lightly floured surface. Knead lightly to shape into a smooth ball. Roll out to 2mm thickness. Cut into desired shape. I like to use a fluted roller cutter. Brush with egg white and sprinkle with poppy or seeds if desired.

8. Bake for about 12-15 minutes until light brown and firm. Rest on the oven tray for a few minutes before transferring to a wire rack to cool. Keep in an airtight container for 1-2 weeks.

nutrition tid bit
Although it's name could confuse you, buckwheat is in fact not related to wheat and like quinoa is technically the seed of a fruit! Buckwheat is a source of good quality protein, containing 8 essential amino acids. It is also rich in many of the B vitamins, as well as the minerals; phosphorus, magnesium, iron, zinc, copper and manganese. Buckwheat is also high in flavonoids, which are phytonutrients known to protect against disease.

I like to activate my buckwheat groats for use in this recipe to increase their digestibility. You can purchase them in this form at health food stores under the name of 'buckinis'. Have you ever tried buckwheat at breakfast? . .

. . . an easy and nutritious breakfast idea of mine is to combine about 1/4 cup activated buckwheat (buckinis) with 1 tbsp freshly ground chia seeds, 1-2 diced dried dates (opt) + handful of fresh (or defrosted) berries. You could also add chopped raw nuts. Serve with biodynamic natural yoghurt, coconut yoghurt or a thermomix nut milk + a stir in a little vanilla bean paste (optional) for a delicious & nutritious, antioxidant rich, gut friendly kick-start to the day!

In case you are concerned about the effect of baking on the healthy omega-3 fats in flaxseeds, research has shown that they remain heat stable in both the whole and ground state during baking, however, the same cannot be said for flax oil when it has been isolated from the whole seed. The nutritional quality of the extracted oil is considerable more fragile, (www.whfoods.org).

Dark choc & ginger muesli bars

It has been far too long between posts I must apologise . . to myself mostly, because developing new recipes, playing with my Thermomix and taking photos of food is very therapeutic for me . . really it is :) I am sure that some of you can relate? 

This recipe is a variation of our favourite wheat, nut and dairy-free snack which I always have on for my girls to take to school and for hubby and I to take to work. I knew it wouldn't take me long to make this variation owing to my love of chocolate :) The original recipe is here. 

Dark chocolate & ginger muesli bars (aka granola bars)

ingredients
65g raw brown rice
1 tbsp golden flaxseeds (linseeds)
1 tbsp chia seeds
half small Pink lady apple (or any sweet apple)
100g dried dates
80g mixed dried fruit of your choice, e.g. apricots, sultanas, berries
40-50g good quality crystallized ginger
90g whole oats
70g wholegrain rice bubbles (or use more oats)
2 tbsp sunflower seeds
25g coconut, desiccated (or shred your own from fresh flesh)
20g sucanat or rapadura sugar (a little more if you're a sweet tooth)
40g coconut oil
2 large eggs
4 tbsp raw cacao powder
50g raw unpasteurised honey
80g dark chocolate, preferably 70% cacao, chopped (or use choc chips) - optional

method

Pre-heat fan forced oven to 180 degrees C. Line the base and sides of a 3cm deep, 20 x 30cm rectangular pan with baking paper, allowing a 2cm overhang.

Add the flaxseeds, chia seeds and brown rice to the TM bowl and grind for 20 seconds on speed 9. Decant into a bowl and set aside.

Place the crystallized ginger in the TM bowl and grate for 10 seconds on speed 5. Add the apple half and grate for a further 5 seconds. Scrape down the sides of the bowl and add all the dried fruit. Turn to the lid closed position and pulse on Turbo 3-4 times until the dried fruit is evenly chopped.

Return the grounds seeds and rice to the TM bowl together with all of the remaining ingredients. Combine on reverse for 20-30 seconds on speed 3 until well combined. Check that the dry ingredients are completely coated in the wet.

Transfer the mixture to the prepared pan using the spatula. Use the back of a metal spoon or the bottom of a heavy glass to press the mixture evenly into the pan and smooth the surface.

Bake for 15-20 minutes until lightly browned. Allow to cool for about 20 minutes in the pan before lifting onto a cooking rack to cool completely before cutting. Cut the muesli slice into 16 bars. I didn't add the dark chocolate this time, but it is a lovely addition :)

No Thermomix?

• use 65g brown rice flour in place of the whole rice
• grind seeds using a coffee grinder
• chop the crystallized ginger and dried fruit in a food processor or by hand
• combine all ingredients by hand or using a food processor or mixer

Here are some more lunchbox legends that you might like to check out . . .

wholegrain cheesy-mite scrolls 

cacao Anzac biscuits

healthy citrus & poppyseed muffins

Mexican tortilla pies

I decided to have some fun with my first ever batch of TM made spelt tortillas! Thank you Quirky Cooking :) I made them with 200g white and 100g wholemeal spelt flour, but I'll add more water next time as they were probably a little too thick (as you can see in the photo below) . . . . anyway I'm sure I'll get better with practise! I've added a tortilla press to my wish list too :)

To fill my tortilla pie crust, I wanted to make a taco-type filling completely from scratch, i.e. no commercial taco seasoning in sight! I am also liking that I now have a gorgeous healthier alternative to corn taco shells . . . I avoid corn and corn derived ingredients these days due to the controversy surrounding it and other genetically modified crops, (read more here). If you like tacos, you should enjoy these. They are both fun and nutritious for your children, with hidden veg inside :)

The filling for these pies makes heaps, so you'll most likely need two batches of tortillas or a full bag of purchased ones, (but if you are still buying it's time to try TM made!). You can make the homemade tortillas ahead of time. Simply store them in a large ziplock bag or freeze them, if you are making more than one-day ahead. You can also prepare the pie crusts up to a day ahead from your freshly made tortillas. Just follow step 1 & 2 below, and store them in an airtight container. They will remain crisp and ready to use. 

I topped our Mexican tortilla pies with freshly made guacamole and grated cheese, but you could also add fresh tomato salsa and sour cream. 

ingredients
TM made spelt tortillas
3 tsp cumin seeds
3 tsp dried coriander (cilantro) leaves
1 1/2  tsp oregano leaves
3 tsp paprika
1 sml dried red chilli - or use chilli powder to taste
1 medium carrot, cut into chunks
1/2 punnet mushrooms
1/2 green capsicum or zucchini, cut into chunks
500g beef rump steak, trimmed & cut into chunks
1 sml red onion, halved
2 large cloves garlic
30g EVOO
1 x can organic BPA-free crushed tomatoes
2 tbsp tomato paste
1 x can organic BPA-free red kidney beans, drained & rinsed
2 tbsp TM vegetable stock paste
handful fresh chopped coriander (cilantro) leaves

guacamole topping
1-2 ripe avocadoes
freshly squeezed lemon juice, to taste
grated tasty cheese, to taste


method
1. Preheat oven to 180°C fan forced. Grease 6-8 holes, 3/4 cup capacity texas muffin pan with oil. You could also use large ramekins. 

2. Microwave tortillas on HIGH about 10 seconds each or until warm to soften (if needed) and form the pie crust by pressing one into each muffin hole, (you will need to fold in the sides of the tortilla a couple of times to make it fit). Spray or brush with coconut oil and bake for about 8 minutes or until golden & crisp. Cool in the pan for 20 minutes.

3. Meanwhile add all of the dried spices to the TM bowl. Grind for 30 seconds on speed 9 or until finely ground. Decant and set aside. This is your additive-free taco seasoning!

4. Add vegetables (except onion) and chop for 5 seconds on speed 5. Decant and set aside in a separate bowl to the spices.  

5. Place red onion and garlic (+ fresh chilli if using) into TM bowl and chop for 6 seconds on speed 7. Add the beef and set dial closed lid and mince by pulsing Turbo button 2-3 times. NOTE: Don't overdo the pulsing, remember that your mince will break up more during cooking. 

6. Add the oil and return the ground spices to the TM bowl and sauté for 4 minutes on 100° C, on reverse + speed 1. 

7. Return the chopped vegetables and add remaining ingredients, except the fresh coriander to the TM bowl.  Cook for 15-20 minutes at 100°C on reverse + speed 1. Stir through the chopped fresh coriander using the spatula. Pour the mince mixture into a thermosaver and clean the TM bowl ready to make the fresh guacamole . . . or use your second bowl if you have one :)

8. To make a basic guacamole, add avocado flesh and lemon juice to the TM bowl. Season well and mix on speed 5 for 5 seconds or until a desired consistency. 

9. To assemble the tortilla pies . . . spoon the Mexican mince mixture into the tortilla cases. Dollop with guacamole and sprinkle with grated cheese. Enjoy!

variation ideas

• I have also prepared mini versions of these using smaller tortillas in a muffin tin - a fab finger food or children's party idea!
• If you have leftovers, you could whip up some spelt bread dough and make bread pockets with the taco mixture as a filling.
• Enjoy gluten-free by serving up the taco mixture with rice  :)

no Thermomix?

• grind the spices in a coffee grinder
• use minced beef & cook on the stove top
• use 2 stock cubes in place of the TM vegetable stock

The inspiration for my TM Mexican tortilla pies comes from this recipe.

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Raw crumble topping

Now that it is so easy to prepare 'stewed' fruit in the Thermomix, I find myself regularly cooking up a batch to keep in the fridge and stir through natural yoghurt in the summer or to enjoy warm when it is cold and dreary outside (like now) . . . and what goes great with warm stewed fruit for a winter treat? . . .  crumble of course! I have been making my healthy version of a traditional crumble topping for years . . it is considerably more wholesome with minimal added sugar and of course no white flour in sight! I used a food processor before my Thermie came along and have changed the formulation slightly over the years. 

I would usually top my stewed fruit with a generous sprinkling of this crumble topping and then pop it in a moderate oven to toast up for a warming dessert (lovely with a scoop of vanilla ice-cream). But, lately I am enjoying this topping raw on stewed or fresh fruit and natural yoghurt for breakfast (see the photo below) . You can of course heat up the fruit for a warm breakfast :)  Eating the crumble raw is naturally a healthier way to enjoy it, so that the fragile healthy fats and nutrients in the nuts and seeds are preserved and not destroyed during the cooking process which effectively roasts them  . . but I'll let you decide which way you prefer your crumble! 

Paula's healthy crumble topping
This crumble recipe makes enough to top one large dish of stewed fruit or six large individual ramekins. It is equally yummy toasted or raw. You can omit the added fat if eating raw.

ingredients
20g flaxseeds 
30g pepitas
50g mixed nuts of your choice ( I love to use hazelnuts, almonds & cashews)
6 dried dates or 1-2 tbsp of sucanat (rapadura)
20g desiccated coconut (or grind your own fresh first)
20g coconut oil
2 tsp ground cinnamon
1 tsp ground ginger

Grind the flaxseeds on speed 9 for 10 seconds. Add all other ingredients to the TM bowl and chop on speed 5 for 5 seconds or longer if you prefer a finer texture.  Sprinkle over your favourite stewed fruit combination and bake in preheated moderate oven for 15-20 mins or until golden (or enjoy raw as discussed above).


Enjoy with a generous scoop of vanilla bean ice-cream :) Too easy and so nutritious! Makes a lovely breakfast too, just substitute natural yoghurt for the ice-cream (or not). 

variation ideas
add raw cacao beans or nibs
try blackstrap molasses to sweeten in place of the dates (or sucanat) or omit the sugar if you are sweet enough :)
use any combination of your favourite raw nuts
use sunflower seeds or any seeds of choice in combo with, or in place of pepitas

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Quinoa & four veg cakes

I have only needed to survive 10 days without a Thermomix here in Australia this visit thanks to my gorgeous mother-in-law, who will get to use it soon I promise :)  Fresh out of the box it was put to work to make fruity delight, dip, bread rolls, risotto and custard (for the demo) . .  then I kept the tempo up by making a batch of my raw cacao Anzacs, Quirky Cooking's chicken stock paste & creamy brown rice & chicken soup (which is a family favourite), plus stewed rhubarb, raspberries and apple ready for breakfast in the morning . . . all before the day was out! Wheew!  Since then, I've been using Thermie no.2 several times a day . . . impressing family and friends in the flesh rather than simply via pretty pictures on my blog :) 

Here's a recipe I'd been conjuring up in my mind for a week or so, amongst others . . . until the Thermomix arrived. I created this for a light dinner. If you're into risotto cakes, this recipe is a nutritious take on these utilising quinoa instead of white rice. Great for the lunchbox!  I'll definitely be making these in Hong Kong to take into work. But let's not talk about going back to work just yet!

Quinoa & four veg cakes

ingredients

30g brown basmati rice
70g parmesan, chunks or fetta cheese (or mixture of both)
handful of fresh basil
100g quinoa, soaked or rinsed
1 medium leek, cut into chunks
1 medium zucchini, quartered
1 large clove garlic
15g olive oil

80g baby spinach leaves

2 large eggs
1 red capsicum, chargrilled, peeled & diced
a good grind of salt and black pepper



method

1. Measure 100g uncooked quinoa into the steam basket, remove and rinse well or soak overnight inside the TM bowl and drain. Add 400g of filtered water. Cook for 18 minutes at 100°C on speed 4 until quinoa is plump and slightly crunchy. MC lid on.  
2. While the quinoa is cooking. Cut the cheeks off the red capsicum and place on a sheet of aluminium foil under a high grill until blackened. This should take about 10 minutes. Then wrap the capsicum in the foil and set aside to cool. Later peel off the skin and dice. Set aside. 
3. Pre-heat oven to 180°C.
4. Rinse and dry the TM bowl and lid and add brown rice, mill for 30 seconds on speed 9. Set aside.
5. Add the parmesan cheese and fresh basil to the TM bowl and grate for 15 seconds on speed 8. Set aside with the milled rice. If using fetta, crumble and add at step 7.
6. Add leek, zucchini and garlic to the TM bowl and chop for 3 seconds on speed 5. Add oil and sauté for 2 minutes at 100°C on speed 1. Add baby spinach leaves and sauté a further 1-2 minutes with the MC lid on, until the leaves begin to wilt. 
7. Return the milled rice, parmesan & basil and cooked quinoa to the TM bowl together with the remaining ingredients (eggs, diced red capsicum). Season well, then combine for 5 seconds on reverse, speed 4. 
8. Grease a muffin pan well with coconut oil and scoop the mixture into the muffin holes, fill to the top, press down and level with a spoon. 
9. Bake for 18-20 minutes or until golden. Allow to cool and set slightly before removing from the pan. Serve warm or at room temperature. Delicious with tomato chutney & rocket. 

variation ideas

substitute a brown onion for the leek. 

substitute semi-dried tomatoes for red capsicum, stir through at step 9.

substitute cubed roasted sweet potato for the zucchini, stir through at step 9. 

nutrition tid bit

Quinoa pronounced keen-wah could be described as a seed dressed up as a grain, because although it cooks up like a grain, it is actually a seed from a plant which is closely related to spinach and beetroot. Well known in vegan circles because it is a complete protein, which means that it contains all of the 9 'essential amino acids' which must be supplied by the diet (our bodies cannot synthesise them), quinoa is becoming more and more popular for non-vegetarians as a gluten-free alternative to couscous, bulgur or pasta. There are three types of quinoa available commercially; white, red and black, although the most common is the white variety. Each has slightly different taste and texture characteristics. Quinoa is highly nutritious, not just an excellent source of protein but also a good source of minerals such as manganese and magnesium, plus also folate and dietary fibre, as well as a range of antioxidants and anti-inflammatory phytonutrients. 

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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 :-)

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We love 100's & 1000's!

As a child I loved 100's and 1000's, and even though I make it my mission to fuel my little girls with nutrients rather than artificial chemicals, you've got to let your kids have some fun right?! So what better way to compromise than by giving them a wholesome cookie topped with a little of what they adore! Mummy's homemade goodies need to have an element of fun after all or they won't be back for more!


These biscuits remind me a little of chocolate digestive biscuits . . . that wholegrain crunchy texture with a layer of chocolate. Of course, it's much lovelier to bake your own additive-free version with 'real' chocolate rather than compound chocolate. These are perfect for the school lunchbox. They are nutritious, pretty and fun all wrapped into one biscuit! You could even serve them up at a children's birthday party.

Chocolate spelt and oat biscuits

100's & 1000's fun for the children . . .

. . . or simple & lovely with a cuppa!

ingredients

110g sucanat (rapadura) sugar
110g organic wholegrain oats
90g butter (or coconut oil), cut into chunks
1 large egg
20g desiccated coconut
110g wholemeal spelt flour
185g good quality dark (semi-sweet) chocolate, melted

method

1. Grind sucanat sugar for 3 seconds on speed 9. Decant into a small bowl. 
2. Add whole oats to the TM bowl and grind for 10 seconds on speed 9. Decant into a separate bowl to the sugar.
3. If using butter straight from the fridge, add to the TM bowl and soften for 40 seconds at 50°C on speed 4. Scrape down the sides of the bowl. Coconut oil will not require softening. 
4. Add ground sucanat and beat for 1 minute until smooth on speed 4, scrape down the sides of the bowl.
5. Add the egg and beat for a further 10 seconds, scrape the sides.
6. Return the ground oats to the TM bowl with the coconut and wholemeal spelt flour. Combine on reverse speed 4 for about 10 seconds until the mixture comes together. Don't worry if it is a little sticky. Remove biscuit dough and press together into a ball. 
7. Roll dough between two sheets of baking paper until 5-6mm thick. Carefully place on a tray in the fridge for 30 minutes.
8. Preheat oven to 180°C and prepare two oven trays with baking paper or silicon sheets.
9. Cut 7cm rounds or fluted rounds from the dough and place them about 2cm apart on trays. Press the scraps together and roll out again to make a total of 18-20 biscuits.
10. Bake for 10-12 minutes or until golden. Allow to cool for about 5 minutes on trays before removing to a cooling rack.
11. Spread bases of biscuits with melted chocolate. Make a pattern with a fork if you like or sprinkle with 100's and 1000's. Stand at room temperature until set. Store in an airtight container, in the refrigerator if the weather is hot. 

no thermomix?
Grind your oats in a food processor or use a 50/50 mixture of porridge oats and oat flour. Cream the butter and sugar using an electric mixer, add your egg, mix again, then add your dry ingredients and mix until the dough comes together. 


variation

• use brown rice flour in place of the wholemeal spelt to make these wheat-free
• use coconut oil and dairy-free chocolate and make these dairy-free!
• spread with white chocolate instead of dark
• ice with royal icing instead of chocolate & decorate as you please :)
• try adding some cinnamon, plus dried fruit such as cranberries or currants at step 6 . . I might try this next time!

May 22, 2012 
Today I tried the cinnamon (1 tsp) + dried cranberries (60-70g) variation idea . . .

. . . and topped with white chocolate they are even more devine!

I chopped the dried cranberries using Turbo before I ground the sugar (step 1). Whatever you do, don't try the biscuit dough or you'll have a hard time stopping at one taste! I lurve this variation! 

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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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