Kumara Brownie

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(photo curtsey of https://lunchboxinc.co.nz)
Kumara brownie’s are a massive favourite in our house, they are delicious but also really filling and healthy! Make a double batch as they keep really well in the freezer and are perfect for lunch boxes or afternoon snacks when friends pop over.
Ingredients
  • 1 medium sweet potato – 2-3 cups when grated
  • 2 organic eggs
  • ½ cup melted coconut oil
  • ⅓ cup honey (or maple syrup)
  • 2 teaspoons vanilla extract/paste
  • ½ cup raw cacao powder, sifted (or cocoa if find cacao to rich)
  • 1 teaspoon aluminum free baking powder
  • 1 teaspoon baking soda
  • 2½ tablespoon coconut flour
Instructions
  1. Preheat oven to 185 °C (365 °F), make sure the oven is hot before you put in the brownies in.
  2. Combine grated sweet potato, eggs, vanilla, honey and coconut oil oil in a large mixing bowl and stir together until well incorporated. Then add cacao powder, baking powder and baking soda and stir. Finally add coconut flour. Avoid adding too much coconut flour as it will absorb too much moisture which will result in drier brownies.
  3. Once combined, pour the mixture into a baking tray lined with greased baking paper. I used a 9″/23cm square tin.
  4. Cook for 25-30 minutes. Remove the tin and cool for 5-10 minutes before carefully removing the brownie cake form the tin. Cut them into squares and dust with a little cacao powder or melt some dark chocolate in a bowl over boiling water and drizzle it over the top. Serve with raspberries or strawberries and maybe some fresh cream or coconut yoghurt to be extra decadent.

Enjoy

from

Abby

x x x

2014-08-03 14.47.04-1

 

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Paleo Chocolate Cake

chocolate-cakeThis gorgeous chocolate cake is totally my lifesaver when it comes to birthdays and special events.  It is so amazingly moist and moorish, it pleases even those straight edge folk who don’t want a bar of healthy cooking!

My kids absolutely love it too as do all my nieces and nephews who are as little as 2 years old so it gets the thumbs up all round.

This cake is full of healthy ingredients so can be happily eaten several times a week or made into cup cakes for school lunch boxes or to satisfy an evening chocolate craving!

I usually double the ingredients to make a nice big cake.

PALEO CHOCOLATE CAKE

Ingredients

  • 2 cups of finely grated raw pumpkin
  • 2 organic eggs, lightly beaten
  • 1/3 cup of honey (or 1/2 a cup of maple syrup)
  • 1/2 cup of coconut oil or ghee is dairy tolerant
  • 2 tsp vanilla extract
  • 2 tsp aluminium free baking powder
  • 1 tsp baking soda
  • 3/4 cup raw organic cocoa powder
  • 1/4 cup coconut flour

Instructions

  1. Preheat oven to 180°C  line a cake tin with baking paper
  2. Whisk grated pumpkin, eggs, syrup, oil and vanilla with a fork in a bowl. Sift dry ingredients over the bowl and mix well.
  3. Pour into the baking tin and smooth top.
  4. Bake for 35 to 40 minutes until a toothpick inserted into the middle of the cake comes out clean. Cool in tin and turn out onto a rack until cold.
  5. Ice with frosting (see icing recipe below)
  6. Garnish with dehydrated buckwheat (see pic), grated almonds or edible flowers
  7. Refrigerate till icing is set
  8. Keeps well in fridge for up to a week and also freezes well.

Icing

  • 1 cup of soaked cashews
  • 1/2 cup of organic cocoa or cacao powder
  • 100 g cacao butter melted
  • 1/3 cup maple syrup or 3 tablespoons of honey
  • Juice of 1 small lemon or lime
  • Blend together till creamy
  • Spread over cooled cake

This recipe is adapted from www.84thand3rd.com and oil tribe http://www.oiltribe.co.nz/paleo-chocolate-cake/

Enjoy

from

Abby

x x x

Abby Soares
Registered Nurse | Nutritionist | Health Coach
Nourish Holistic Health & Nutrition Ltd

2014-08-03 14.47.04-1

 

 

 

Raw Chocolate Mint Slice

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INGREDIENTS:

Base:

2 cups almonds, soaked

6 dates

1 cup cacao powder

1/2 cup desiccated coconut

1-2 tsp unhulled tahini

2 tbsp filtered water

Mint layer 

1 tbsp Spirulina powder/green powder

10 drops peppermint oil

2 cups raw cashews

1/2 cup water

1/4 cup maple syrup

Chocolate icing  

2 cups cashew nuts

1/2 cup maple syrup

3/4 cup cacao powder

1/2 cup filtered water

100g (4 oz.) cacao butter

1/4 tsp tamari

 

METHOD:

Base:

1. Blend all the ingredients in a food processor until combined.

2. Press into a slice tin (10″ x 14″ jelly roll pan).

3. Freeze for 10-15 minutes until set.

Mint choc layer:

1. Blend all the ingredients in a blender or Vita-mix until smooth.

Choc icing:

1. Melt cacao butter in a small saucepan over gentle heat (don’t allow to smoke)

3. Combine all ingredients in a Vita-mix and blend until smooth.

 

ASSEMBLY:

1. Spread mint choc layer evenly over base mixture.

2. Once spread evenly over base, allow to set in the freezer.

3. Once the mint layer has set ( firm when touch) spread the chocolate icing layer over (sprinkle with cacao nibs if desired) and return to freezer until the chocolate icing is firm to the touch.

4. Slice and serve

Nutritional info: The above ingredients are packed with nutrients and antioxidants. They satisfy the sweet tooth without causing a large spike in your blood sugar levels (due to all the good fats and protein component).

 

Enjoy

from

Abby

x x x

2014-08-03 14.47.04-1

Abby Soares
Registered Nurse | Nutritionist | Health Coach
Nourish Holistic Health & Nutrition Ltd

Chocolate Mud Cake

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Finding a healthy birthday cake that tastes good is not the easiest thing in the world, but this one is an absolute hit with my three boys so it passes the ‘yummy’ test!

It is dairy, grain and sugar free and tastes amazing!

CHOCOLATE CAKE

  • 1 cup of coconut flour
  • 3 tablespoons of extra virgin organic coconut oil
  • 4 tablespoons of honey (or maple syrup)
  • 1 cup of frozen berries
  • 5 organic eggs
  • 1/2 cup of cacao powder
  • 1/2 teaspoon of aluminium free baking soda

Preheat the oven to 150 degree’s Celsius (300 degree’s F)

Grease a 20 cm cake tin  or line with unbleached baking paper

Melt the coconut oil and honey together in a small saucepan over a low heat.  Set aside to cool.

Put the berries in food processor and blend until smooth.   Add the remaining ingredients including the cooled coconut oil mixture. Blend until smooth, then pour the batter into the cake tin.

Bake for 25-30 minutes or until skewer inserted in the middle of the cake comes out clean.

Leave in tin to cool completely before turning out onto a plate ready for icing.

CHOCOLATE ICING

  • 100g cacao butter melted (on low heat)
  • 1 cup of soaked raw cashews (soak in water for at least 2 hours and drain)
  • 1/2 cup raw cacao powder
  • 3 tablespoons of honey or 1/2 cup maple syrup
  • 1 tablespoon of fresh lemon juice

Gently melt the cacao butter in a small saucepan then allow to cool.  Combine the cashews, cacao powder, maple syrup and lemon juice into the Vitamix blender and process until the nuts are well ground.

With the motor running pour in the melted cacao butter and blend until mixture is smooth.

Spoon icing over the cake and refrigerate until the icing is set.

This cake will keep in an airtight container in the fridge for 2-3 days

This recipe can also be made into cupcakes.

Enjoy

from

Abby

x x x

Paleo Pancakes

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These gorgeous crepes are sweet, delicious and perfect for Sunday brunch.

INDREDIENTS

  • 1/4 Cup of organic coconut flour
  • 4 organic eggs
  • 160ml of nut milk (2 cups cashews or almonds, 1 litre of water, 6 dates and blend till creamy.   Keeps well in fridge, I also use this for making chia puddings anytime I make pancakes)
  • 1/4 cup of melted coconut oil/butter or ghee plus extra for greasing frying pan

METHOD

Put all ingredients into a blender and process until smooth.

Grease a lare grying pan with extra coconut oil and place over low heat. Pour 1/4 cup of batter into pan and cook until golden on each side.

Repeat with remaining batter.

Garnish pancakes with grilled bacon, banana, berries, honey and coconut

Feeds family of 4-5

Paleo Honey Cakes

honey cakes

These lovely honey cakes are a big hit with my tribe, they’re sweet but oh so good for you.

INDREDIENTS

  • 2 cups of cooked pumpkin (I cut a pumpkin in half, scoop out the seeds and place face down in a roasting dish half filled with water.   I cook the pumpkin until soft…around 45mins at 150 degrees celsius.)
  • 1 cup of almond butter or other nut/seed butter ( I use 2 cups of almonds that have been soaked for at least six hours, dehydrated and then blended to make almond butter, this is because I always like to eat activated nuts…however the recipe works just as well with store bought nut butter)
  • 5 organic eggs (If you have an egg allergy you could try this with a chia egg. One chia egg = 1 tablespoon off chia seeds and 3 tablespoons of water, mix well and allow to gel for about 1 hour)
  • 1/4 cup of coconut oil or ghee ( I prefer ghee for the lovely flavour)
  • 1 tablespoon of raw honey

METHOD

  • Add pumpkin, nut butter, eggs, ghee and honey together in a bowl
  • Use mixer to blend all ingredients together
  • Pour or spoon mixture into muffin tray lined with baking cups
  • Cook at 180 for approx 20mins or until knife comes out clean

These little honey cakes are a lovely grain free recipe that you and your kids will love.  They are gentle and nourishing on the tummy and provide a lovely sweet flavour without spiking blood sugar levels.

They taste lovely with or without honey so if your trying to go fructose free add 1/2 a teaspoon of salt and some cinnamon instead.

Enjoy

x x x

Paleo Pumpkin Bread

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I love this paleo pumpkin bread I make it nearly every day for my family, its delicious and keeps really well.  I usually make several and freeze one. The pumpkin makes it lovely and sweet without any added sweeteners.  This recipe can also be used as muffins which are perfect for lunch boxes.

INDREDIENTS

  • 2 and a half cups of soaked almonds (or any other nut of choice, you can also use linseed flower or sunflower seeds for nut free option)
  • 2 cups of cooked pumpkin (use chia seed eggs if egg intolerant i.e. 1 table spoon of chia seeds to 3 tablespoons of water for each egg, miss and allow to sit for 5 mins = chia egg)
  • 4 eggs
  • 1 teaspoon of salt
  • 1/4 cup of melted ghee or coconut oil

METHOD

  • Soak 2 and a half cups of almonds overnight in water and 1 teaspoon of salt.
  • Drain soaking water rinse and pat dry the almonds
  • Place almonds in baking tray and place in oven at 45 degree’s till dry and crispy (around 1 hour)
  • Blend crispy nuts till they resemble almond flour (you can just buy almond flour if you want to avoid this process but activated nut flour is more nutritious and easier to absorb)
  • Tip activated nut flour into a bowl and add salt, eggs and cooked pumpkin and ghee
  • Mix with hand held blender till well combined
  • Pour into a bread loaf tin our cake tin lined with baking paper
  • Cook at 150 degrees C for 30 mins or until knife comes out clean when inserted into middle of the bread
  • Remove bread from tin and allow to cool
  • Slice and serve with organic butter or honey

Enjoy

x x x