coconut flour

Raw Carrot Cake Balls (Nut + Fat Free)

raw carrot cake balls

Quick, delicious, healthy on the go fuel. Carrot cake balls.

Dates, carrots, oats, coconut, cinnamon = some of my favourites. So you just know how I feel about these already. I have quite the love for cinnamon (and it’s amazing health benefits) so I used a generous amount. Also cinnamon is super good for blood sugar control so a great condiment to add to anything and everything. A quick and simple post today…enjoy your cake!

raw carrot cake balls

Raw carrot cake balls

1/2 cup soft dates
2 tablespoons maple syrup or agave syrup
2 tablespoons coconut milk
1 cup oats
1/4 cup coconut flour
1/2 teaspoon ginger
1/4 teaspoon nutmeg
1 teaspoon cinnamon
1 cup of carrots
desiccated coconut for rolling

  1. Blend this pile of goodness until a smooth but slightly textured dough forms.
  2. Make into as many balls as you like + roll in coconut. Store in the fridge in an airtight container.Note: You may need to adjust the milk quantities according to how much liquid your particular coconut flour absorbs. 😉

Chocolate Coconut Flour Mug Cake (No Dairy, No Egg, Paleo)

Before going fully vegan I was kinda hooked on coconut flour mug cakes……like eating them every day type hooked. The trouble they mostly contain egg so I’ve been meaning to, for like ever, get experimenting with a vegan chocolate coconut flour mug cake. I’m now done. And it’s good. Really good.

chocolate mug cake paleo vegan

A few minor points first. I no longer have a microwave so this was cooked in the oven………and not in a mug but more a generously proportioned ramekin dish. So this is kind of like a selfish single serving of moist chocolatey coconut cake! However, I have high hopes you can in fact put this in a mug and then the microwave 😉 and voila – a selfish single serving microwave mug cake!

chocolate mug cake paleo vegan DSC_2222

Besides, the cooking method this is a real gem of a cake. I’m in love:

a truly healthy snack
no grain – low carb
higher in protein + fibre than your average ‘cake’
low calorie, if that’s your thing
super quick, like super, super
full of the goodness of cocoa + coconut flour
rich chocolatey cake texture + taste

By the way, there’s never anything wrong with chocolate sauce on top. Never.

chocolate mug cake paleo veganchocolate paleo vegan mugcake

Chocolate Coconut Flour Mug Cake (No Dairy, No Egg, Paleo)

(for just you)

1 vegan Orgran egg (1 heaped teaspoon egg replacer : 2 tablespoons water)
3 tablespoons coconut milk
1 tablespoon maple syrup
1/4 teaspoon vanilla extract
1/2 teaspoon baking soda
1 tablespoon cocoa powder
1 heaping tablespoon coconut flour
optional (but probably wise!): dark chocolate chips

1. Preheat the oven to 190ºC + add the egg replacer to a small ramekin pot or mug.
2. Add the remaining ingredients + make sure the mixture is a smooth consistency. Fold through chocolate chips if using.
3. Bake for 20 minutes + devour after a little cooling.

Notes: As I no longer have a microwave I decided to use the oven as it really doesn’t take that long. However, my previous mug cake was cooked in the microwave (800w for 90 seconds on high). I’m almost certain this would work here but as I haven’t tried it I can’t make that a promise 😉

Grain Free Chocolate Cup Cake (Gluten free + Vegan)

grain free chocolate muffin

I’m still on a quest to perfect my grain free, eggless muffin – just those words themselves sound challenging. I like a challenge and I’m so there on this one because these are oh so light and fluffy despite not having the ‘hold together’ sticky doughy substance of a regular egg based muffin. I don’t think they’re supposed to though, hello – eggless, grainless……but but but these are whole food cup cakes, 100% plant powered and healthy as hell – they’re not meant to be like those other ‘plastic’ muffins. These grain free chocolate cup cakes hold themselves together just fine. C’mon, almond flour, coconut flour and cocoa are fully involved, enough said.grain free chocolate muffins

And they are so worth it. So wholesome. So smooth. So chocolatey. So low in sugar yet high in protein with none of those nasty trans fats but rather a little of the heart healthy ones. Just the ticket to get you through til teatime. These grain free chocolate cup cakes don’t need icing per se but really, what does need icing? Everything of course, including these! This simple chocolate icing is rich, silky and very chocolatey, taking these from tasty to damn right delicious. A good place to be.chocolate grain free cup cake process

I love topping mine with coconut (in any form), goji berries, crunchy seeds and dark chocolate chips. You just top yours with whatever takes your fancy.chocolate grain free cup cakes

Grain free chocolate cup cakes

(makes 10)

3/4 cup almond flour
1/2 cup coconut flour
1/4 cup cocoa powder
1 teaspoon of baking soda + bicarbonate soda
1/2 teaspoon salt
1/2 cup sugar
1 1/4 cups almond milk
1 teaspoon apple cider vinegar
1 teaspoon vanilla extract
2 tablespoons coconut oil, melted
1 flax egg or regular egg (1 tablespoon flaxmeal: 3 of water)
1/4 cup non dairy yoghurt
1/4 cup apple sauce

icing:
1 tablespoon coconut oil
1 tablespoon maple syrup
1 tablespoon cocoa powder

1. Preheat the oven to 180 ºC. Add all the dry ingredients to a bowl + combine well. Whisk all the wet ingredients in a separate bowl + add to the dry mixture. Combine thoroughly but do not over mix. Depending on the brand, coconut flour has a tendency to absorb liquid so you may need to add a little extra milk.
2. Line a muffin tray with 10 cases + spoon the mixture into the tray.
3. Bake for 30 minutes or until a toothpick comes out clean.
4. Allow to fully cool before icing.
5. Combine icing ingredients over a low heat + spoon over each cup cake. Top with whatever tickles your fancy. Allow to set.

The Healthiest ‘Cup’ Cake Ever (Gluten Free + Low Carb)

A cake to celebrate!Cake in a mug

Life’s too short not to eat cake. I whole heartedly agree but life’s also too short to eat over processed junk and be unhealthy, sick and unhappy. And there really is no need to be, not when you can actually have your cake and eat it. This healthy coconut, cranberry + dark chocolate mug cake is a nutritious, protein rich, gluten free, low carb, sweet and nutty cake served mug style.

Oh, and it’s delicious, I mean really delicious. It’s the kind of deliciousness where I wish I was eating it, like all of the time. It’s in a mug, there’s a microwave involved so you know that this is minimal on the washing up and pretty quick too. I love baking with coconut flour as its gluten free and high in fibre and lauric acid which is essential for a healthy immune system, great skin and optimal thyroid function.Mug cake in a bowl

The healthiest ‘cup’ cake ever is flavoured with extra coconut, cranberries and dark chocolate purely because I believe this is a perfect combination and essential for my peace of mind! It works, take my word for it, no don’t do that, make it and see for yourself! Any variety of dried fruit, chocolate chips and nuts would work so this is great for adapting to suit your mood or the contents of your kitchen cupboard. I used coconut flour purely because I really do love it and it’s grain free but any flour would work well, as long as a cake batter consistency is achieved. Mug cake = easy

I eat this as part of my lunch when I fancy something a little sweeter, sometimes breakfast and often an afternoon or evening snack. Oh OK, I eat it whenever, because it really is that good, and healthy too, it’s definitely that.

See if you can get it out of the mug without breaking it in half like me – it’s hit and miss! Just grab a mug and have your cake and eat it, a healthy cake at that. Mug cake

Healthy coconut, cranberry + dark chocolate mug cake

(serves just you)

1 heaping tablespoon coconut flour
1 tablespoon dessicated coconut
pinch of salt
1/2 teaspoon baking powder
1 egg
1/3 cup coconut milk (or nut milk of choice)
1 teaspoon vanilla essence
1 tablespoon maple syrup
sprinkle of cranberries + chocolate chips (dairy free)

Combine the dry ingredients in a mug + stir thoroughly. Add the wet ingredients and mix to fully combine. Stir through the cranberries + chocolate chips. Microwave on high for 2 minutes. Eat from the mug or transfer to a bowl. Drizzle with extra sweetener. Maple syrup is good.

Apple, Blackberry + Triple Coconut Crumble (GF + Vegan)

Apple & blackberry coconut crumbleGosh, this morning’s workout was full on, I’m aching already and it’s not even lunchtime! I’m completely addicted to circuits and now that I’ve roped Russ into partaking it’s way more fun. It’s like our own little morning work out party – except it’s just us at the party, am I sad? But it’s so much fun designing your own routine in the sadistic knowledge that you’re going to inflict it onto someone else (Russ!) and of course me! The thing is I wouldn’t workout nearly as hard if he wasn’t there kicking some butt too. Goodness knows what the neighbours must think as they pretend not to see us both jumping around in skimpy clothing first thing! Oh well, they shouldn’t be looking in! Of course we workout separately too but these living room circuits are a full on but fun way to jump start the day a couple of times a week! At this rate I reckon I could give Jillian Michaels a run for her money! Anyway, after Sunday circuits we went to Russ parents for tea and cake with the family which wasn’t too shabby either. We left with a big bag of apples. Apples galore!

Aren’t apples pretty? I seem to making a lot of ‘appley’ recipes lately and now Russ’ grandparents have just gifted us a massive bag of them from their garden, which means I’m making more apple dishes this week. It’s so sweet of them, they’re the loveliest people ever so I couldn’t let their fruit, given with such love and kindness go to any waste. The bonus is it’s still blackberry season so I took ten minutes to go pick some to jazz up my coconut extravaganza! Blackberries give a fabulous colour to any dish and they seem to be sweeter than ever this year so I’m eating my fair share.Apple & blackberry coconut crumble,

Apple crumble was my favourite pudding by miles as a kid. Actually, it still is and this didn’t disappoint at all. The crumble has the most delicious creamy coconut flavour which goes too well with the fresh apple and blackberry combo. I used coconut oil, flour and desiccated just because the urge was just too much, three forms of coconut in one dish is a rarity for me so I had to cash in. We devoured ours with cashew cream and take my word for it, this takes it to a whole new level.Very simple process

Apple, blackberry and coconut crumble (well this one anyhow!) is so good it should be bad for you, but it’s really not at all. Quite the opposite in fact, this is packed full of goodness and healthy fat from the coconut ingredients and the majority of sugar derives from the fruit. Apples too are a good source of fibre and regulate blood sugar as a result of the phytonutrients they contain. Added to this, scientists are getting quite interested in the humble apple as they seem to have some undiscovered health benefits, watch this space. For now at least, we can say this dessert regulates blood sugar, provides a steady source of energy and is packed full of heart and mind healthy coconut fats. I think I’ll be eating this for breakfast it’s that healthy.

Delicious apple & blackberry crumble

By the way I have to say once again, crumble + cashew cream = another level (the same level as heaven)! What was your favourite dessert when you were younger and is it still the same?

Crumble & cashew cream + yum,

Apple, blackberry & triple coconut crumble

(serves 4)

5 large cooking apples, cores removed & sliced roughly
1 cup water
1 tablespoon stevia (or your choice of sweetener)
1 teaspoon cinnamon
1/2 teaspoon nutmeg
1 cup blackberries
3/4 cup coconut flour
1/4 cup desiccated coconut
1/2 teaspoon salt
3 tablespoons maple syrup
3 tablespoons coconut oil

Method:

1. Pre-heat oven to 200ºC.  Add apples, water, sweetener & spices to a pan and simmer over a low heat for 10-15 minutes.
2. In a separate bowl combine the flour, desiccated coconut, coconut oil & maple syrup stirring with a fork. It should resemble a crumble mixture. Adjust flour or coconut oil to achieve a crumbly texture.
3. Add the blackberries to the apples and transfer to an oven proof 10-12″ square dish. Spread the mixture out & place crumble mixture on top evenly.
4. Bake for 20 minutes until golden brown & bubbling. Serve with ice cream or cashew cream!

Grain Free Coconut, Apple + Cinnamon Muffins – GF + Paleo

DSC_6649Panic over! I thought I’d run out of coconut flour but  I managed to scoop just enough out (just) to make these amazing muffins. Yes, they really are amazing because they’re grain free and low sugar but taste delicious! Of course I was too happy to make a muffin with all three of my favourite ingredients – obviously coconut flour was involved but so were my over lovers, cinnamon and apple. I just love these two together, what legends.A lot of eggs!

That’s exactly what I thought too: such a lot of eggs! The thing is coconut flour isn’t like those other grains, it sucks up any fluid put it’s way and these eggs help to bind the mixture which creates a moist yet low carb muffin. The apple and cinnamon just transport these to another level for me and the honey adds just the right sweetness. I’ve been eating them all week and they are goooood, just sweet enough, deliciously spiced with cinnamon, nicely light but still moist with apple and raisins.A lot of muffins!

What’s more is they’re wholesome, natural with endless selling points: grain free, low carb, high in medium chain fatty acids (they’re good fats and the ones the body doesn’t readily store but would rather use as energy), blood sugar regulating, fibre rich and a protein kick to boot. Are you’re sold yet? These didn’t last long because they’re the perfect snack and tick off all of the criteria from my snack wish list: easy to transport, delicious, healthy, low carb/high fat, contains at least one form of coconut, cinnamon friendly and a provider steady energy. Job done.A ray of sunshine!

These light and tasty treats are perfect with an afternoon cup of tea. They’re healthy enough to go with breakfast too, really they’re just screaming out ‘healthy snack’ for any time of the day!

What’s your ideal afternoon snack?Deliciously moist coconut muffin

Grain free coconut, apple + cinnamon muffins

(makes 10-12)

5 eggs
1 tablespoon cinnamon
1/2 teaspoon salt
1/2 cup coconut flour
1 teaspoon baking soda
1 apple, grated
1/4 cup nut milk
1/4 cup coconut oil
handful raisins
1 tablespoon honey

Method:

1. Preheat the oven to 200 ºC. In a mixing bowl, whisk (or blend) all the ingredients (apart from raisins) thoroughly ensuring a smooth batter.
2. Fold through the raisins & allow to stand for 5-10 minutes. Line a muffin tray with paper cases & spoon 1 tablespoon of the mixture into each case.
3. Bake for 15 minutes until the muffins are brown & not too soft to touch.
4. Leave to cool before removing & storing.

Apple & Blackberry Coconut Bake – GF & Paleo

Apple & blackberry coconut bakeYou don’t get anything for free these days, aside from a bowl of blackberries and this is just once a year and not for very long. There’s no such thing as a free lunch so when it comes to blackberry season I like to get involved! I was far too happy to see there’s several bushes along a pathway near our flat which have fruited early this year. The thing is there’s lots of foot traffic down this path and these poor blackberries have been picked on a lot. I’ve noticed certain foragers getting a little territorial with thriving bushes and if it’s close to home it’s theirs, ready for the pie dish. I should know, I use to frequent the same old bush in anticipation that nobody has touched my blackberries!Blackberry picking

Of course it’s always the easiest most accessible sections of the bush that are barren.  The parts that are out of reach and buried in bramble  are usually bursting with plump, dark purple, juicy, sweet, fizz on the tongue berries. These are the ones I go for, I like a challenge. Russ and I always joke that we should dress up in protective clothing in order to avoid the tangly stinging nettles and brambles intertwined with the blackberry bushes. Maybe we should mark out our territory with some tape or a few hazard cones….just kidding! I can avoid these scrapes and stings by going to the market instead but it’s way more fun to pick your own, eating a few along the way with purple stained fingers.

I remember blackberries being most fruitful at the end of the summer holidays and as kids me and the sister always frequented ‘our’ bush with the motivation of a homemade  pie or crumble for tea, the latter was by far my favourite. We were always smugly happy to be the first ones there, filling our tupperware to the brim!. My sister always used to get a lecture  (from me!) on picking protocol: ‘you can tell which berries are ripe and ready, they come off easily when given a slight pull, OK?’. Before returning home we scanned  for bushes close to ripening for our next visit. I still do this and have already made a mental note of the abundant close to ripe reddish fruit that I’ll be going back for next week. I think I love blackberry picking just as much as the eating! Im definitely feeling that forager/hunter gatherer vibe!!Apple & blackberry bake

I can’t be bothered with traditional apple pie though. It’s stodgy, heartburn inducing and is usually very high in sugar and since I’ve weened myself off the stuff I find most ‘sweet’ treats these days just a bit too sweet. Anyway, I decided it was high time I made an Apple Charlotte (well it is my name- Charlotte not Apple!) but then I realised I didn’t have enough bread and of course I have everything coconut  so I settled on an apple sponge bake type thing.  I loved apple spongey cake stuff as a kid so thought  a similar dish with a twist made sense. Apples are  easily one of my favourite fruits and I adore the blackberry combo for the flavour but also the colour the two create when stewed.  I had a crack at coconut sponge mix and I have to admit when I first put it together it looked a bit lumpy so I wore myself out beating it over and over. I stopped when I realised the specky lumps were desiccated coconut, doh. Anyway, I kept adding milk and water until the mixture had the consistency of  a classic sponge mix ready for spreading onto the apple and blackberry in a glass dish. Of course, it doesn’t need to be glass but the colours of the fruit are amazing and it’s nice to see. I ended up baking this for 40 minutes and mid way through was a tad dubious about it working out but by the end the sponge had indeed set with a springy touch. After a little cooling (I could only manage 10 minutes due coconut aroma induced hunger!) I cut a slice and was quite smug when it slipped out beautifully. A dollop of greek yoghurt and a fork later I ate this on the patio steps in my own apple, blackberry, coconut heaven. Super excited about taste testing on Russ later.  Sometimes you need to check you’re not delusional in thinking your baking is utterly delicious when in fact it isn’t all that good!Eating bake

Of course this is good for you. Check out the ingredients list, it’s also low in carbs and sugar making it a much better choice than standard apple sponge/pies. This beats any apple dessert I’ve had before and I’ll be making it again soon, perhaps with pear and blueberry next time.

The only downside to this whole apple and blackberry episode is my ceramic pan is now purple inside, any suggestions?finished bake

Apple, blackberry & coconut bake

(serves 4)

2 cups apples
1 1/2 cups blackberries
2 tablespoons stevia
cinnamon
1/2 cup coconut flour
1/4 cup dessicated coconut
1 teaspoon baking powder
1/2 teaspoon salt
vanilla pod, deseeded
2 tablespoons coconut oil
1 egg
1 cup coconut milk
1 cup of water

Method:

1. Pre -heat oven to 180 ºC. Simmer apples, blackberries, cinnamon & 1 tablespoon of the stevia in a pan with 2 tablespoons of water until softened – about 10 minutes. Add more water if the fruit begins to dry out.
2. Beat the remaining ingredients to form a sponge like batter, adding the water carefully to prevent an overly thin the mixture.
3. Transfer fruit to a glass baking dish. Spread the coconut batter over the top ensuring an even spread. Bake for 40 minutes until firm to the touch with a slight spring.

Note: Coconut is very absorbent & some brands differ. As such, take care when adding the milk & liquid as you may need slightly less or more according to the coconut flour brand.

Easy 3-Minute Coconut Flour & Chocolate Mug Cake – GF & Paleo

Oh my goodness, I can’t believe how late I’ve arrived to the mug cake party. First, coconut flour and now mug cakes. My quality of life has improved immeasurably with these two things!

Chocolate & coconut mug cake

Seriously, how long has this mug cake malarkey been around? It’s amazing, I mean literally in from work and I can have cake in 3 minutes. I do like a piece of cake and I’m fond of a pretty mug too, especially a good old fashioned english bone china one! To think that I can eat cake from my favourite tea cup, well this is a complete revelation to me and the ultimate comfort food. Chocolate coco mug cake & PB

This isn’t any old cake either, this is a healthy, low carb, low GI, protein and fibre rich cake in a mug. If you’re following a low carb or paleo diet this is a perfectly acceptable treat due to the low carbs/grain content. For me, I just like to try new things and a low carb sweet treat is the ideal way to balance my love of bread and other grains. What really put the icing on my cake is it’s absolutely delicious, turning out chocolatey, nutty, moist and rich. Second time round, I added a little extra milk and a few chocolate chips which definitely gave it the winning edge. Also, on my second shot I used Russ’ coffee cup so maybe this is the lucky mug!Chocolate & coconut mug cake

Definitely extra taste points when smeared with peanut butter but I really think that next time a simple chocolate sauce may be in order. In fact, ice cream, cashew cream, extra syrup, banana, nuts or just milk would easily make friends with this mug cake. This is up there as one of my new favourite snacks.Mug cake & vanilla pod

Can you tell how I’m oh so happy to finally be part of the mug cake circle? There’s endless scope for creativity too, I’m already planning a ginger syrup variety. This chocolate coconut version was good though, really good. The only shame was I had to share it with Russ, but now he’s now fully briefed on the mug cake protocol he’s happy to make his own next time. I don’t mind sharing this once.

Have you had a mug cake before? What’s your latest exciting food discovery?Chocolate & coconut mug cake

Coconut flour & chocolate mug cake

1 tablespoon coconut flour
1 tablespoon cocoa
1/4 teaspoon baking soda
pinch of salt
1 egg (or vegan egg replacement)
1 tablespoon honey
1/2 vanilla pod, seeds removed or 1/2 teaspoon of vanilla essence
3 tablespoons coconut / almond milk
sprinkle of chocolate chips (optional)

Method:

  1. Place the dry ingredients to a microwave proof mug & combine well.
  2. Add the wet ingredients taking care to incorporate fully for a smooth mixture.
  3. Microwave on full power for 1 1/2 minutes. Take out & enjoy from the mug or empty into a bowl & start a mug cake party of your own.
  4. Nuts, peanut butter, ice cream, cashew cream all welcome.
    😉

 

Coconut Flour Peanut Butter Cookies

Coconut Flour Peanut Butter Cookies

So, if I could eat only one thing for the rest of my life it would be COCONUT. I’m loving everything coconut these days – coconut flour, milk, cream, oil, butter, shavings and even simple coconut water. Clearly I’m looking for any excuse to use coconut in any form and my “coco thing” at the moment is flour. Coconut flour is amazing stuff because it’s high in fibre and protein but low in carbs. I mean really, who needs wheat and gluten anymore?

This delicious flour is made from the fresh pulp of coconuts (that’s it) – dried, degreased and ground into gold….I mean flour! I love the way it just sucks up liquid giving a wholesome and nutty boost to pancakes, bread, cookies, muffins, crumbles, mug cakes, any cake for that matter and so much more. It’s perfect for sweet and savoury recipes with it’s mild coconut (funny that!) flavour and best of all, you’ll be doing your body the world of good. If you’re avoiding gluten or cutting carbs, coconut flour is definitely your friend.Coconut Flour Peanut Butter Cookies

Unlike shop bought gluten laden, additive-packed cookies, these low carb coconut peanut butter gems won’t send your energy levels crashing post sugar buzz. This low sugar cookie satiates, providing fibre, protein and a steady source of energy. These cookies are…..correction, were goooood! Firm on the outside, a nice chewy inside and just sweet enough with a creamy peanut buttery nutty flavour. Perfect for an afternoon snack with a cup of tea.Coconut Flour Peanut Butter Cookies

I just love the question, ‘if you could eat just one thing for the rest of your life, what would it be?”. I know that it’s a toughy, but for me coconut marginally pips the post with oats a close second.

So, I’d love to know, if you could eat only one food for the rest of your life, what would it be?Coconut Flour Peanut Butter Cookies

Coconut Flour Peanut Butter Cookies

(makes 8-10)

1/2 cup coconut flour
pinch of salt
sprinkle cinnamon
1/4 teaspoon baking soda
1/4 cup natural peanut butter
2 tablespoons honey
2 tablespoons coconut/almond milk
1 tablespoon Flax Seed to 3 of water

Method:

  1. Preheat the oven to 180 ºC. Combine the dry ingredients in a small mixing bowl. In a separate bowl whisk the peanut butter, honey, milk & flax mixture. Add this to the dry mixture & combine to form a dough. Add more milk if necessary.
  2. Roll the mixture into 10 small balls and place on a lightly greased baking tray. Push each cookie down gently with a fork.
  3. Bake for 8-10 minutes. Remove & allow to cool before storing.