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 

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

Find me on Facebook at Mixing it up in HK

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. 

 Find me on Facebook at Mixing it up in HK

Nutty (and not too naughty) choc chip biscuits

I developed this recipe a while back and thought I'd share it this week while I have a little more free time on my hands to compose a post . . .

Do you say "biscuits" or "cookies" ? 

Well, I suppose it depends on where you are from.  Although I use both terms interchangeably (which comes with living among a community of expats from all over the world), I do tend to more frequently stick with my Australia-British heritage and use the term 'biscuit' . . . but what really matters is how they taste right?

My challenge was to make a healthier version of the everyday chocolate chip biscuit / cookie which could still hit the spot . . you know, that spot that only a good biscuit can possibly reach when you are craving that fix of carbohydrate for a mid morning or afternoon snack. Of course, you don't want to be feeling oh so guilty for eating them if you don't have to . . . would you agree? A good biscuit which has that crisp, crunchy, even chewy texture does need both fat and sugar. I have opted to use plant based fats and dehydrated cane sugar in the form of sucanat (or rapadura) in place of refined sugar. I have swapped refined white flour (the other carbohydrate ingredient) for wholemeal spelt flour and oats. You could try gluten-free flour. The addition of dried fruit to sweeten the biscuit further or used in place of the dark chocolate is an option of course, but then we would be moving away from the basic choc chip formula wouldn't we! That is for another recipe :)

My version is not over-sweet, making the dark chocolate a welcome addition. Good quality dark chocolate is great for you, as it is loaded with antioxidants. The added fats in this recipe are nutritious cold pressed plant oils from nuts and coconut rather than butter, so this recipe can be adapted to be vegan if you replace the egg with a flax-egg and use a dairy-free chocolate which you can make in your Thermomix! Owing to the nut component you couldn’t send these to school, but they would certainly be a fab high-energy and nutritious after-school snack. They are loaded with dietary fibre, and if you use walnuts, omega-3 fats too!

Nutty (not too naughty) chocolate chip biscuits

ingredients

80g whole oats

90g raw walnuts or cashew nuts

40g virgin coconut oil

50g sucanat (rapadura) sugar

50g raw caster sugar

1 tsp vanilla bean paste

1 large egg

100g wholemeal spelt flour

20g water or milk

120g semi-sweet (dark) choc chips

method

1. Preheat oven to 180 degrees C and line two baking trays with baking paper.
2. Place whole oats in TM bowl and grind at speed 9 for 30 seconds. Decant into a small bowl and set aside.
3. Add walnuts or cashew nuts to the TM bowl and grind for 5 seconds at speed 10. Add coconut oil and blend for 5 seconds more on speed 4, scrape with spatula. The mixture should similar to the consistency of peanut butter.
4. Add caster sugar, rapadura and vanilla and mix on speed 4 for 1 minute. 
5. Add egg and beat on speed 4 for 10 seconds.
6. Return the ground oats to the TM bowl and add spelt flour and 20g of water or milk. Mix for about 10-20 seconds on speed 4 or until combined.
7. Either add choc chips and mix on reverse speed 1 until evenly distributed, or use a spatula to incorporate by hand.
8. Roll heaped tablespoonfuls of cookie dough into balls and place on prepared trays. Flatten slightly with the bottom of a glass and bake for 12-15 minutes until golden brown. Stand on trays for a few minutes then transfer to a wire rack to cool completely. Keep in an airtight container for up to 5 days or freeze.

variations

add 2 tbsp of desiccated coconut
swap dark choc chips for white
use a flax-egg instead of a chicken egg

no thermomix?

• use oat flour instead of whole oats
• use a commercial nut butter instead of the nuts and coconut oil or try grinding the nuts in a food processor
• use an electric mixer for steps 4-7