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, 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 :)

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 :)

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