Raw Chocolate with Berries and Nuts

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Making your own chocolate is probably one of the easiest thing to make in the whole wide world. And the good part is….it’s actually good for you. Obviously in moderation because fat is still  fat no matter how healthy, but at least you don’t have to feel guilty when indulging. I have used maple syrup to sweeten it and coconut oil instead of cocoa butter. And I thought since the holiday season is coming up it might come in handy to have some healthier options on hand.

So here we go, pretty straight forward and you can add anything you like, nuts, seeds and dried fruits of choice.

Makes 1 large bar 

Ingredients;

  • 1 C. Organic Grade A Dark Maple Syrup
  • 1 C. Organic Extra Virgin Coconut Oil, melted
  • 1 C. Organic Cacao Powder, Raw plus 2 tbsp.
  • 1/2 tsp. Organic Pure Vanilla Extract
  • Dried fruits and nuts

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Method;

Melt the coconut oil by putting it in a glass bowl and placing in a hot water bath. Or melt it simply by leaving it at room temperature or near an oven or heater.

Add the cocoa powder , maple syrup and vanilla extract. Beat very well to combine.

Get a plastic container and lightly oil it, I use a Tupperware dish because it’s flexible and I can just flip out the chocolate when it has set.

So place the mixture in the Tupperware container and sprinkle with whatever nuts and berries you have chosen. Leaf in the fridge to set overnight or if you’re in a hurry put it in the freezer for about an hour.

When ready to serve or eat, flip out the chocolate and break into large pieces for serving.

You have to store this chocolate in the fridge because it will melt at room temperature.

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Not quite what you’re looking for? How about these healthy  Bounty Bars

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Smoothies Galore

Since I post all my Smoothie Creations on Instagram on almost a daily bases, I thought I’d let you know about it and share some with you.

I am very passionate when it comes to making my healthy breakfast drinks, mostly smoothies and sometimes Smoothie Bowls. I try to make them as beautiful as I can and it has become a real sport for me.

I try to challenge myself to be as creative as I can be. Here are a few of my creations, they are tremendously beneficial to your health and will keep you full until lunch for sure.

Be sure to try at least one out, I’m telling you once you’re hooked, you’re hooked.

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Green:Spinach-Banana-Flax, White:Banana-Protein-Oat and Purple:Raspberry-Banana, each layer with soy milk and Stevia (2 servings)

    1. Blend 1 Cup Spinach, 1 banana, 1 tbsp Flax seeds with 1/2 – 1 cup  milk of choice.
    1. Blend  1 Banana, 2 tbsp Oats and 1 scoop vanilla protein with 1/2 – 1 cup milk of choice.
  1. Blend 1 cup frozen Raspberries, 1 Banana and 1/2 – 1 cup milk of choice.

Add Stevia to each mixture to sweeten. Hold your jar or glass tilted and fill with the different layers.

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Brown: Chocolate Chia Pudding-Stevia, Purple: Berries-Banana-Stevia-Soy milk, Pink: Raspberry-Banana-Pomegranite nice cream (1 serving)

    1. Soak overnight 1/4 Cup Chia seeds & 1 -2 tsp. cocoa with 1 cup  milk of choice.
    1. Blend  1 Banana, 1 tbsp Oats, 1 scoop vanilla protein with 1 cup Berries add  1/2 – 1 cup milk of choice.
  1. Blend 1 cup frozen Raspberries, 1 Banana, 3 tbsp Poms seeds and 1/4 cup milk of choice.

Add Stevia to each mixture to sweeten. I have poured some melted chocolate over the rim of the jar and let it set in the fridge for half an hour.

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White: Skyr yoghurt, or yoghurt of choice

Purple: Berries-Banana-Stevia-Soy milk, Pink: Raspberry-Banana-Soy milk

    1. Blend  1 Banana, 1 tbsp Oats, 1 scoop vanilla protein with 1 cup Berries and 1 cooked beet,  add  1/2 – 1 cup milk of choice.
  1. Blend 1 cup frozen Raspberries, 1 Banana, and 1/4 cup milk of choice.

Add Stevia to each mixture to sweeten.

Layer the yoghurt and the coloured smoothie layers like above.

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White: Soy Yogurt, Purple: Blueberry-Flax-Banana-Protein-Soy Milk (2 servings)

Mix 1 cup Yogurt with some Stevia and divide between two cute bottles.

Blend 1 cup Blueberries, 1 banana, 1 tbsp Flax seeds, 1 scoop vanilla protein and some milk of choice. Pour over the Yogurt.

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White: Coconut milk Chia pudding , Green: Spinach-Banana  Soy Milk & Protein, Pink: Raspberry-Strawberry-Banana Smoothie (1 serving)

    • Soak overnight 1/4 Cup Chia seeds & some Stevia  with 1 cup  coconut milk .
    • Blend  1 Banana, 1 tbsp Oats, 1 scoop vanilla protein with 1 cup Spinach add  1/2 – 1 cup milk of choice and some Stevia.
  • Blend 1/2 cup frozen Raspberries, 1/2 cup Strawberries, 1/2 Banana and 1/4 cup milk of choice with some Stevia.

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Pear, Lemon, Banana, Stevia & Spinach with Almond milk (3 servings)

  • Blend 2 peeled pears (core removed), 2 tbsp. flax seeds, 1  1/2  cups spinach, 1 banana, juice of 1 lemon, stevia with 1 cup almond milk .

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P.S. Use any kind of milk you like and swap Spinach for Kale, Stevia for Xylitol etc…

…and always use cracked Flax seeds for better absorption.

Enjoy

Myra Xo

Macadamia-Cashew Bars with fresh berries

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There is just something so great about indulging and not having to feel guilty about it. Although these do have a lot of calories because of the nuts, but at least they are good for you.

I was very sceptical a few years ago when I stumbled upon the whole “raw”movement. I tried it for a month or two to give it a fair judgement and although it’s not for me, I do admire people who can live that way.

I found it hard to follow and I missed cooking too much. The great thing I discovered were the raw desserts. I mean, they really are the business, again, very calorie rich but also very rich in flavour and nutritious at the same time.

I guess what really works for me is to take the best from various life styles and put them all together.

Makes 16

Ingredients;

Base:
1 cup of pitted dates – soaked in warm water for 10 minutes
2/3 cup of almonds
2/3 cup of walnuts
2 tbsp cacao
1 tbsp coconut oil

Cream top;
1 cup cashews, soaked in  water overnight
1 cup macadamia nuts, soaked in water overnight
1/2-1 cup coconut water
1/2 cup coconut nectar
1/2 cup coconut oil
dash of salt
dash of vanilla

Fruit top:

2 C. mixed berries or other fruits of choice

Method;

The Base:
Into a food processor add your dates, and pulse for 10 seconds.
Add the rest of your ingredients and pulse for 10 seconds,  until combined. Don’t pulse for too long or your mixture will end up in one big lump.
Transfer your base into your 8×8 tray lined with baking parchment  and pat down evenly. Put in the freezer to set!

Cream base:
Into a blender add your  nuts,  1/2 cup coconut water, coconut nectar, oil, salt and vanilla. Blend till smooth. Add more coconut water to get a good consistency.
Put on top of the Base layer, and then freeze.
Let it sit in the freezer for about two hours before cutting in to squares and decorate with a variety of fruits.

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Raw Peppermint Bars

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These are a great little treat and healthy too. If you like After Eight than you are going to love these. You do have to keep them in the fridge because the Chocolate top melts very quickly. You can have these any time of day, with a cup of tea or even serve them as a dessert. No bad Cholesterol or nasty sugar in these little gems, so enjoy a Peppermint slice (or two) completely guilt free.

Ingredients Base;

  • 1 C. Dates – soaked in warm water for 10 minutes if they are very dry
  • 1 C. AlmondsIMG_8025
  • 1/2 C. Oats
  • 2 tbsp cacao
  • 1 Tbsp. Chia seeds
  • 1 – 2  Tbsp. coconut oil

Method;

To make the base, soak the dates if necessary then cut in half and remove the stones. Put all the ingredients in a food processor and pulse until you have a crumbly consistency that, when you press between two fingers should stick together. Add a drop of water if necessary.

Line a round 8″ tin with baking paper or a square tin, whatever you have at hand.

Press the base in to the tin, pressing really hard so it forms a good base. Put in the fridge while you make the Peppermint layer.

Ingredients Peppermint layer;

  • 2 C. Cashews soaked overnight, drained and dried
  • 2 tsp. Hemp powder
  • 2 tsp. Green vegetable powder
  • 1/2 C. Spinach leafs
  • 1 1/2 tsp. Peppermint extract
  • 4 tbsp. Agave
  • 2  ( or 3) tbsp. Coconut Oil

Method;

Place the cashew nuts and coconut oil in a blender and blend until smooth. You may have to stop and press the mixture down a few times. But once it gets going it will get smooth. Now add the rest of the ingredients. Taste for sweetness and add more if you like. If the mass is to solid add a little more Coconut oil. Spread this mixture over the base. Put it in the freezer so it get nice and cold for the chocolate layer. The cooler the Peppermint base the quicker the Chocolate will set.

Ingredients Chocolate layer;

  • 1/2 C. Raw Cocoa powder
  • 1/2 C. Coconut Oil, soft
  • 1/2 C. Agave

Method;

Mix all the ingredients in a bowl. Pour over the Peppermint layer and put it in the fridge until ready to serve.

Cut into squares when ready to serve and decorate with flowers or chocolate shavings.

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NOTE: I have  decorated some with green shredded Coconut. I add a teaspoon of green vegetable powder to the shredded coconut in a bowl and add a drop or two of water. Mix thoroughly and let dry before putting in a container. You can do the same for  pink Coconut shreds, using Dragon fruit powder or other fruit powders.

Enjoy!

Myra Xo

Rice Paper Rolls with peanut dipping sauce

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Rice paper rolls are really easy to make, they may look a bit intimidating, but the trick is not to soak them too long. Let the rice paper soften without going soggy, they tear apart easily. The vegetable filling is also moist and will give the roll enough pliability once you’re rolling them up. They keep a day in the fridge but really are best when eaten the same day. They are really great for lunch or a summer dinner when it is too hot outside to cook. You can make them in the morning and keep them in the fridge for when you are ready to eat them. I added the beet root which may be a bit unconventional, for the sweetness it gives the rolls and of course the beautiful color.

Serves: 3-4
Ingredients for the rice rolls:
    • 10 rice papers or more
    • 1 cup cooked quinoa
    • 1 cucumber, peeled, deseeded and cut in to strips
    • ½ cup sprouts
    • 2 carrots cut to thin strips
    • some Coriander leafs
    • 1 avocado, peeled and cut in to strips
  • 1 beet root, peeled and grated fine
Ingredients for the peanut sauce:
    • 1/4 C. peanut butter
    • 1 tbsp. soy sauce
    • 1/2 tsp. coriander powder
    • 1/4 tsp. cumin
    • 1/2 tsp. garlic powder
    • 1 tsp. Sambal Oelek or Sriracha sauce, or more if you can take it
  • 3/4 – 1 C. coconut milk
Method:
For the peanut sauce, just mix all the ingredients. You can serve it as is, or heat it up a little bit. It will thicken however.
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For the rice rolls, arrange all the ingredients for the stuffing and prepare to make the rolls. Take a shallow bowl with warm water.
Soak the rice paper sheets for about 15 seconds and let it get pliable. Carefully take it out and lay it on a moist kitchen towel (I put them on a plastic cutting board, but then you have to work quit fast), and stuff all the vegetables. Top with Quinoa and roll  tightly. Make sure not to over stuff it. Roll like you would a traditional spring roll or a wrap.After you roll it, put them on a plate that has been rubbed with a little bit of vegetable oil. Cover them loosely  with a wet paper towel or kitchen towel. Cut them in half when you are ready to eat. Serve them with the peanut sauce. If you are going to keep them in the fridge all day until evening , cover them with cling film which has been sprayed with cooking oil.
Enjoy!
Myra Xo

Sunrise Smoothie

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When I come back from the market with bags full of beautiful fruits and vegetables, I feel very blessed and lucky to have all that produce within reach. As though I’d just won the lottery I am smiling as I enter my home. Anticipating the joy of unpacking all my treasures and displaying them in beautiful bowls, in the kitchen, in the dinning room and even in the living room. Looking at all that fruit and veg inspires me to cook and eat as healthy as possible. Creating new dishes every .

Ingredients;

Bottom layer.

1/2 Mango, peeled and diced, some extra Mango to make spears for decorating

1/4 C. Spinach

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1 C. milk of choice

1 tsp. Maca

1 tsp. Lucuma

Top Layer

1 tbsp. of Goji berries, plus some more for decorating.

1/2 C. Strawberries

Some Chia seeds for sprinkling on top.

A little bit of Yoghurt for decorating

Method;

Blend the ingredients for the bottom layer first and put them in a beautiful tall glass. Add a little water if it’s too thick for your liking.

Rinse your blender  and add the ingredients for the top layer. Blend.

Carefully spoon over the Mango Banana layer.

Decorate with some extra Goji berries, chia seeds, Mango spears and flowers.

Drink immediately, and feel the energy flow. Enjoy!

Bounty Bars

 

If you like Bounty Bars you really need to give these a try. They are actually good for you. Coconut fat and coconut meat have many health benefits. So if you want to indulge and actually feel better afterwards. Bounty bars are the answer.

  • Coconut speeds up metabolism, providing an immediate source of energy with fewer calories than other fats.  It kills hunger for several hours too.
  • Improves Heart health by providing healthy short chain and medium chain fatty acids (MCFA) that are essential to good health.   and help to lower the risk of atherosclerosis and protect against heart disease. Coconut fat also contains a large amount of Lauric acid
  • Coconut supplies an impressive 61% dietary fiber!   Foods contain two types of carbohydrates – digestible and non-digestible.  Digestible carbohydrates (soluble fiber) consists of starch and sugar and promote calories. Non-digestible carbohydrates (insoluble fiber) contains NO calories.  Since the body cannot digest the dietary fiber in coconut, no calories are derived from it and it has no effect on blood sugar.
  • Low Glycemic Index (GI)  Coconut fiber slows down the release of glucose. Coconut Nectar and Sugar have a very low GI of only 35 (compared to honey with a GI of 55-83, and sugar with a GI of 65-100.)
  • Reduces Sweet Cravings and improves insulin secretion and utilization of blood glucose.  The healthy fat in coconut slows down any rise in blood sugar and helps to reduce hypoglycemic cravings.
  • Improves Digestion
  • Coconut is utilized by the body to actually produce energy, rather than to store it as body fat.
  • In addition coconut has antibacterial, antiviral, anti fungal, and anti parasitic healing properties.  Coconut helps to aid and support overall Immune System functions.

Ingredients;

  • 1/2 C. Coconut cream. The top layer of a can of full fat coconut milk. Use the water to cook rice or in a smoothie.
  • 1 C. shredded dried coconut meat
  • 1 tbsp. Light Agave syrup
  • 1/4 tsp. vanilla
  • 3 oz. 75% dark organic chocolate. I use Vivani which is sweetened with coconut blossom nectar.

Instructions:

Mix all the ingredient in a bowl except the dark chocolate, shape into little bars and put them on a tray covered with parchment paper. Put them in the freezer for about half an hour.

Meanwhile melt the chocolate slowly in the microwave for 30 seconds at a time until melted. Leave to cool down. Take the bars out of the freezer and dip in the melted chocolate with the help of two forks, one in each hand. Put them back on the parchment paper to set. Keep in the fridge.

Enjoy!

Myra

Raw chocolate truffels

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These super delicious truffels are really good for you. The dates provide you with plenty of vitamins and minerals. They are good source of energy, sugar and fiber. Also containing essential minerals such as calcium, iron, phosphorus, sodium, potassium, magnesium and zinc. And vitamins such as thiamin, riboflavin, niacin, folate, vitamin A and vitamin K. The nuts are high in protein, packed with heart-healthy fats  and minerals like iron and zinc. I use raw cocoa for even more health benefits, since I use it in it’s raw uncooked state the antioxidant level is much higher than in processed cocoa.

Ingredients:

  • 1 cup unsalted nuts, mixed
  • 1 cup pitted dates
  • 1/4 cup raw cocoa
  • 1 tbsp agave syrup
  • shredded coconut for rolling in.

Instructions: 

Blend all the ingredients in the food processor. Adding a splash of water if it appears to be too dry. Then roll in to bite size balls and roll into shredded coconut.

You could add things like dried cranberries, or goji berries if you like.

Enjoy!

Myra XO