oliveoilandlemon

recipes for healthy living

Tag: raw

Date and Hazlenut Bars

No Bake Date and Hazelnut Fudgy Bars

This are a cinch with only 4 ingredients and a stint in the fridge plus an optional melted chocolate topping, are a perfect sweet bake for when you just have to have something. The dates while bringing the sweetness to these also add some fibre and minerals to the party. Just don’t eat the lot

Date and Hazlenut Fudge Bar
Makes 12
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250g dates
120g hazlenuts (skinned)
35g cocoa butter
20g cacao
Pinch of good quality salt
Blend everything, stopping and scraping down between blends, until everything is incorporated and it looks like a thick fudgy mix.
Scrape into a cling film lined deep dish and spread out to 1.5cm thick approximately
Put in the fridge to set then cut into 12 bars
You can melt some good quality chocolate (about 50g with 1 tsp coconut oil) and spread over the top if you need an extra hit of chocolate.

Lunchbox Snacks – No Bake Fruit & Oat trail bars

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Lara bar or Nakd bar anyone? If you are a fan of these as a handy healthy snack on the go, but like me, not to fond of the price then try this recipe below for a quick and easy home made version and much better value. There are endless variations possible to this recipe – any nuts or seeds of choice, any dried fruits. Just remember to chop them small so that you can cut the bars easily when they are set and make sure your mixture is quite wet. If you think it is a bit dry then melt another spoon or so of coconut oil and add to the mix. These would also be great covered with melted chocolate. Just remember not to eat them all on the same day !


No Bake Fruit and Oat Trail Bars

2.5oz butter
8oz nut butter
2large tbsp coconut oil
2oz honey
10oz oats
2oz each cranberries and nuts of choice chopped quite small but not obliterated!

Melt the butter, nut butter, coconut oil and honey together over a gently heat.
Put oats, nuts and berries into a big bowl.
Add the melted ingredients and mix well.
Tip into flat baking tray about 10 by 10 lined with parchment
Press down well and chill overnight in the fridge.
Tip out and cut into bars – That’s it, super easy and great to pop in the bag or a school lunchbox.

Vegan Raspberry Chocolate Fudge Tart

Raspberry Fudge Tart II

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No eggs, No sugar, No Flour, No butter….Can’t be a cake can it? Actually its a rather yummy one and very easy… Full of really healthy ingredients like walnuts, dates, avocado (YES Really!) and imagined up on a snowy day and all gone that night thanks to a very hungry husband. Quite similar to my raw chocolate cake from here but with a lovely raspberry flavour.

200gr walnuts
15 pitted dates
5 tbsp cocoa powder
5 drops chocolate bitters essence (optional)
5 tbsp coconut oil, softened at room temperature
100g raspberries

Chocolate Fudge topping
150gr good quality chocolate drops or a chopped chocolate bar
1/2 avocado
100gr raspberries

Oven at 160C

Blend the walnuts until like a rough flour
add the dates and pulse till combined
Add the cocoa powder, bitters and coconut oil and pulse a few more times
Tip into a bowl and add the raspberries and stir / lightly mash – you don’t want to completely mash the raspberries, just enough to combine
Tip into a spring form pan, flatten with an offset spatula and bake at 160C for about 20 minutes

Make the topping by melting the chocolate and leave to cool slightly before tipping into a blender with the avocado and raspberries and blend till lovely and fudgey
Spread over the cake, top with some more raspberries and leave to set
Lovely with some raspberry coulis from here or cream if you indulge.

Raw Chocolate Bars

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Lucuma is a flavored tropical fruit native to Peru. I’ve not seen the fruit much here in Ireland but have been reading up on its use as a replacement sweetener for baking, Having ordered it some time ago from i-herb, I have been busy trying out some recipes –  as a sugar replacement, it is considered superior to sugar, being an excellent source of  fibre, vitamins and minerals. It has lots of beta-carotene, niacin (B3) and iron. In my opinion, it is also better than agave syrup which I don’t like using due to its fructose composition – actually I would rather use sugar. The Lucuma I used is raw, vegan and organically certified. Tastewise it tastes quite creamy, not floury as you would expect tasting it raw and it also has a reasonable base sweetness but not the obvious sweetness of sugar.

I used it to make these raw chocolate bars and they are delicious and easy to make:-

Raw Chocolate Bars

For the base
200g mixed nuts including brazils, pecans, walnuts, hazelnuts
1 tsp pink Himalayan salt, or any other good-quality salt
150g dates, stoned and chopped

For the filling
2 medium sized ripe avocados
80g coconut oil
1 vanilla pods, seeds only or 1 tsp vanilla extract
100gr 70% Dark Chocolate
3 tbsp cocoa
3 heaped tbsp Lucuma powder – If you cant get this, I suggest you use 40gr coconut palm sugar)
Pinch of salt

Line a tin approximately 6 by 10″ with cling film overlapping the edges so you can pull it out.
Blend the nuts and dates until you have a crumby mixture which is a bit sticky.
Press into the base of the tin and put into the fridge to set
For the filling, blend everything together until really smooth – I suggest you blend for at least 5 minutes for a lovely glossy mixture then pour onto the base.
Leave to set in the fridge for a couple of hours and cut into fingers and enjoy.

 

Raw Chocolate Tart

Raw Chocolate Tart

This is an adaption from Channel 4’s River Cottage episode in which Raw food expert Laura Coxeter showed Hugh how to make a chocolate tart with raw ingredients. I reduced the amount of cocoa powder and added 100gr of good quality dark chocolate. Similarly the agave nectar is for sweetness but I have problems with the Fructose so I decided I would use Coconut palm sugar and experiment with the amount in order to use the minimum. I was really very happy with this cake. The vote all round on this one is really positive and my husband who works out a huge amount (big understatement!) said his body felt really good after having it. Frankly, sometimes I look at ‘vegan’ ‘healthy’ recipes and I just think, that looks awful but this one looks good and delivers great taste and BONUS, it packs a nutritional punch thanks to the avocado, nuts, coconut oil, the dates..try it and let me know what you think.

Serves 8
For the base
300g pecans or almonds
1 tsp pink Himalayan salt, or any other good-quality salt
200g medjool dates, stoned and chopped

For the filling
4 medium sized ripe avocados
150g virgin coconut oil
2 vanilla pods, seeds only
100gr Cocoa
100 gr of between 60 and 70% chocolate

Pinch of salt
120gr of coconut palm sugar, if you don’t have this use unrefined dark brown sugar as a better sub than white sugar

In a food processor, blend the pecans or almonds (if possible, soak them for around 6 hours and then dehydrate them first. The soaking releases the enzyme inhibitors and makes them easier to digest.)
Add the salt and medjool dates and blend until you have a crumby mixture which is a bit sticky.

Press this mixture into the bottom of a 10″ spring form tin.
Cover in cling film and leave to harden in the freezer until you are ready to pour on the filling.

For the filling, blend everything together until really smooth, then pour onto the base.

Set in the freezer for 1 hour, then it should be firm enough to slice up. Top with berries, edible flowers, a dusting of cacao powder- whatever you like. I used a raspberry puree and some almond crackle I had made earlier.

Eat and enjoy in disbelief that it is the goodness of avocado and coconut oil you are taking into your body and not a really unhealthy chocolate dessert!.

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