Frozen Mango Chia Pudding – Breakfast or Dessert

28597984_UnknownIn my previous post How to Make Cashew Nut MilkI promised the recipe for this delicious and nutritious Frozen Mango Chia Pudding – which, despite the name, makes a wonderfully light breakfast too.

As I am a woman of my word, here it is!

But first, the science bit:

Mangoes are not only juicily refreshing and tasty, they contain loads of healthy nutrients too. Here are just a few of the benefits of eating mangoes regularly:

They contain antioxidants that have been shown to prevent certain cancers; they are a good source of Vitamins A, B6, C, K, Folate and Potassium, contain dietary fibre and are good for your skin, eyes and digestion.

They are one of my favourite fruits, they feel indulgent and I love the fragrance as well as the juicy flavour.

Mangoes can be a handful to peel and slice, the best way we have found is to slice off both ends thinly to provide a flat base, stand it on one end, slice the peel downwards while turning, then slice the flesh.

And always lick your fingers afterwards!

Ingredients

 Vegan, Organic, Gluten-Free (can be nutfree if you want to use tiger nut milk or soya milk and seed butter, but it will alter the flavour)

1/2 Mango, chopped and frozen

Small Glass Homemade Cashew Milk (see above for link to recipe)

1 Heaped Tbsp Chia Seeds*, soaked in the cashew milk for a few minutes, with the oats & goji berries

1 Heaped Tbsp Oats

2 Heaped Tbsps Goji Berries*

1 Tbsp Cashew Nut Butter or Almond Butter**

2 Tbsps Plain Live Yogurt

1 Tbsp Baobab Powder***

Blend everything in a high-speed blender until thick and smooth

Serve in a chilled glass dish, sprinkle with goji berries and a little desiccated coconut.

This breakfast/dessert contains protein, calcium, magnesium, b vitamins, healthy oils, complex carbohydrate for slow-releasing energy, probiotics for a healthy gut and dietary fibre.  

Go on, what are you waiting for?

Ps Look out for my Morning After The Night Before Wake-Up Smoothie, another breakfast/dessert, coming soon!

28598000_Unknown

*We buy ours from The Raw Chocolate Company

**We use Meridian Foods organic nut butters because they are free from palm oil and sugar.

*** Baobab Powder is high in Vitamin C & fibre, contains potassium, magnesium, calcium, thiamin, manganese and protein. We use Aduna

Copyright: Chris McGowan

Advertisements

GoGo Berry Fudge: So Decadent, It Should Be Illegal!

imagePlease Note: Since I wrote this recipe, The Raw Chocolate Company have stopped selling Goldenberries, if you can’t get them elsewhere or want a less tart fruit in the fudge, try apple juice-infused dried cranberries or dried apricots. Also, the sweet apricot kernel butter can be replaced with almond nut butter.

Grab a bag of Raw Chocolate Company Golden Berries* – or 2, you may find you want to snack a little as you work – and find some Belinda Carlisle and The GoGos (http://youtu.be/KjNZcGP-jAkto give your vocal chords a workout while you try out this simple recipe.

It is so decadent it should be illegal but it has protein, antioxidants, essential fatty acids and minerals. It’s so moreish I was advised by one family member not to leave it out!

This fudge makes a lovely gift if placed in an airtight tin – I used a tartan shortbread tin: line the base, cut 2 paper doillies in half and stick the straight edge of each half inside the top edges of the sides so they fold over the fudge. Keep the fudge chilled before placing in the tin at the last minute and seal around the edges before gift-wrapping.

This recipe also uses Sweet Apricot Kernel Butter – see earlier recipe Gettin’ Jiggy in the Kitchen – you could use any nut butter, but this will slightly alter the flavour.

(The Raw Chocolate Company products are specified because it was originally developed for their blog, you can of course use other brands, these are the ones we use as they are organic, fairtrade and excellent quality).

WARNING: I strongly advise you do this alone in the privacy of your own kitchen with no family members around or there could be an unseemly scrimmage to scrape out blender, bowl and utensils before you’ve even finished – and that should be your privilege!

Ingredients

1 Cup melted Raw Chocolate Company Cacao ButterTip: place the tub in a bowl of hot water while you get everything else together 
1 Cup Maple Syrup
1/2 Tsp Vanilla Extract
pinch of Himalayan Pink Salt
2 Tsp Raw Chocolate Company Lucuma Fruit Powder
1 Cup Raw Chocolate Company Cacao Powder
1 Cup Raw Sweet Apricot Kernel Butter (see above, or substitute with almond butter
1/2 Cup Raw Chocolate Company Golden Berries
1/2 Cup Raw Chocolate Company Goji Berries
Few Squares Raw Chocolate Company Pitch Dark Raw Chocolate

Method

(N.B. You need to work quickly before it starts setting).

Blend all ingredients except the Berries and Pitch Dark. I tried this in a small flask blender, but it didn’t work and I ended up transferring to a food processor, but a high speed blender is probably best.

Transfer to a bowl and stir in the Berries and some grated Pitch Dark.

Spread in a lined 8×8 tin

Grate some more Pitch Dark on top and refrigerate for half an hour – if you can wait that long!

Break into bite-size chunks – it is quite rich so a little goes a long way.

Tip: clean up as you go along, the cacao butter and fudge batter set quickly so wipe up any drips straightaway and put blender, bowl and utensils to soak as soon as you’re done with them, saves elbow grease later and gives you more time to indulge before you have to let in the hungry hordes.

*http://www.therawchocolatecompany.com

This recipe first appeared on The Raw Chocolate Company Blog in an edited form.

Copyright: Chris McGowan

Raw Chocolate Orange Christmas Pudding Bites

img_2454I put a picture of these on Instagram as soon they were ready so as to have a record of the ingredients until I had time to write them down – it was a very busy day in terms of administration, phonecalls etc – and I very swiftly received a message saying ‘early!’ So I’m holding back this post for a couple of weeks, I don’t want to spook the horses (but as I write, we are only 5 weeks away and preparation is everything!)

We’ve used leftover almond nut pulp, but you can use alternative milk pulp or if you have a nut allergy, use ground sunflower seeds or similar, it will alter the flavour slightly . (See How To Make Almond Milk for the nutritional benefits of almonds).

These are healthy raw treats, full of vitamins, minerals, healthy fats, fibre and protein and contain no refined sugar.

Some people may find the golden berries a little tart, you can substitute for more gojis or dried apricots. See also Choco Almond Truffles for a sweeter version with coconut and maple syrup.

Ingredients

1 Cup Almond Milk Pulp, squeezed dry (or any other nut/tiger nut pulp or ground sunflower seeds)

1/2 Cup Raisins

1/4 Cup Goji Berries, soaked in a few drops of the orange juice*

1/4 Cup Golden Berries*

1/4 Cup Dried Mulberries*

Juice and zest 1 1/2 small Mandarin Oranges

1 Tbsp Cacao Powder*

1 Tbsp Melted Raw Cacao Butter (4 Pulsin’ Cacao Butter Buttons)

Blend all of the above in a food processor until it will come together and roll into balls.

Roll into balls and place in the fridge to firm up while you prepare the topping.

For the raw chocolate topping:

Melt approx. 1/3 bar of Pitch Dark or Orange Raw Chocolate*

with 2 Pulsin’ Cacao Butter Buttons (about 1 Tsp melted)

and a squeeze of the remaining mandarin orange

(do this in a bowl over a pan of hot but not boiling water)

Dip the balls in the melted chocolate and top with a goji berry moistened with a drop of orange juice.

Leave to set and keep in an airtight container in the fridge.

*https://www.therawchocolatecompany.com/

http://www.pulsin.co.uk/

Copyright: Chris McGowan

Dipped Naked Tiger Nut, Mango & Orange Treats

I recently reviewed the new Naked Organic Peeled Tiger Nuts from The Tiger Nut Company (see here) and wrote that I’d post a recipe using the resulting finer, smoother Tiger Nut Milk pulp. I know you’ve been waiting with bated breath, so here it is!

These fruit balls are packed with energy, protein, essential healthy fats, vitamins and minerals and are moist and tasty with a distinct chocolatey orange flavour.

All ingredients are organic, vegan and gluten-free. All measurements are approximate.

Ingredients

1 Cup Naked Tiger Nut Milk Pulp

1 Cup Dried Mango Pieces + 1/4 Cup Goji Berries*

Both soaked in the juice of 1 small orange

1/4 Cup Golden Linseeds/Flaxseeds, partially ground

1/2 Tbsp Chia Seeds,* very lightly moistened

2 Tbsps Melted Raw Cacao Butter*

2-3 Squares Mini Orange & Goji Raw Chocolate,* grated

****

Pulse and process all the above for a few seconds until it comes together.

Take pieces of the mix and roll them into balls.

image

Melt the rest of the mini bar of Raw Orange & Goji Chocolate in a bowl over hot but not boiling water, with 1 Tsp of solid Raw Cacao Butter

Dip the fruit balls in the melted chocolate and place in the fridge to set.

image

The pulp from the Naked Tiger Nuts makes a much finer, smoother texture than the original Organic Unpeeled Tiger Nuts when making energy balls.

Ps See also my Page of Tiger Nut Recipes

*http://www.therawchocolatecompany.com/

Copyright: Chris McGowan

Zoats: Mark 2 (I like this one better!)

imageWell, only one person had any enthusiasm for the original savoury porridge or Zoats (zucchini or courgette oats), so here is my second try and I liked this much better. I left out the cacao and made it with tiger nut milk which is sweet and creamy (recipe here), but you can use nut milk or soy or rice milk – though the latter will give you a thinner porridge and doesn’t have the same nutritional value. I also used raisins instead of dates to sweeten it, which is what I would normally put in straightforward, everyday porridge.

Courgettes contain heart-healthy potassium, folate (necessary for cell-division), anti-oxidants, B vitamins, iron and zinc.

Have a go, it won’t do you any harm and it might very well do you some good!

Vegan and Gluten-Free if you use gluten-free oats.

Ingredients

1/2 Cup Oats

1/2 Cup Tiger Nut Milk or Horchata

1/4 Cup Water

1/2 Courgette/Zucchini, grated

1/4 Cup Raisins

1 Dsp Shelled Hemp Seeds*

1 Dsp Lucuma Powder* (mild, malted flavour)

1 Tsp Wheatgrass Powder (for extra nutrients – optional)

Goji Berries* and Raw Chocolate Mulberry Chips* to serve.

….

Method

As before, add oats, milk, water and courgette to pan and warm imagethrough until it starts to cook, stirring well. Cook for about 5 minutes.

Add raisins and cook for another couple of minutes.

Add hemp seeds, lucuma powder and wheatgrass powder, of used. Mix well.

image

Transfer to a bowl and add goji berries and raw chocolate mulberry chips, and a little more milk of desired.

image

*

I loved this version! Of course, this is only a template, add whatever flavouring and fruit you like and happen to have.

This is such a satisfying breakfast and starts you off with 1 of your minimum 5 a Day veg and fruit.

We buy our tiger nuts from http://www.thetigernutcompany.co.uk/

http://www.therawchocolatecompany.com/

Copyright: Chris McGowan

Juicy Sweet Potato Surprise

image

Sweet Potato Surprise made in my Retro Super Juicer* and stored in my Grip and Go* glass bottle.

Many of you will know from earlier posts that I love sweet potatoes: I love them baked whole with a nut roast, or as healthy chips tossed in coconut oil or even toasted!… But best of all, I love them juiced. Sweet potatoes are good sources of Vitamin A, B vitamins, iron, potassium and fibre.

*

Juice the following ingredients:

image

2 Sweet Potatoes, with skin on, scrubbed and chopped

2 Carrots, ditto

1 Apple

1 Pear

1 Kiwi, peeled

Several Romaine leaves, washed

(Did you know romaine lettuce contains protein?)

Blend with 1/4 of a ripe Avocado (for extra protein, fibre, Vitamin E – good for your skin and keeps you fuller longer).

Serve with ice, if desired.

(The Suprise? That you’ll like it!)

image

*http://www.retrojuicer.com/

*http://gripandgo.co.uk

Copyright: Chris McGowan

Choco Almond Truffles

image

Every time we make almond or tiger nut milk, we can’t bring ourselves to throw away the leftover pulp – we are of the waste not, want not generation – and it’s become a kind of subconscious challenge to come up with a different recipe everytime!

These came about by accident as often happens. It’s the end of the month and as we searched the cupboard for likely ingredients,  we weighed and measured what happened to be left, which wasn’t very much – it was definitely a case of Old Mother Hubbard finding the cupboard almost bare! – and what was there we used up.

We reached for dried apricots, but found one had gone very mouldy and had to throw the rest away. We went for figs, none left. Dates, 3. No seeds. A quarter cup of almonds was all that was left after making the milk. We even ran out of cases!

 My husband kept saying we couldn’t do it, but I refused to be defeated. Stubborn is my other middle name! He was going to visit our son’s family and I wanted him to take some treats for our daughter-in-law. Try that, what’s in that jar? No, we haven’t any apple juice but we have an orange needs using. So, all in all, these turned out pretty well given the severity of the challenge.

They are little balls of protein, healthy fats, minerals and B vitamins, and taste moist and chocolatey.

But I’ll have to see what my daughter-in-law’s verdict is as I’m a little biased. Husband liked them though!

All ingredients are organic except the Maple Syrup. Makes about a dozen. Vegan, Gluten-free.

Ingredients

Approx. 1 Cup Almond Milk Pulp, squeezed as dry as possible

Half a Cup Raisins

3  Medjool Dates, pitted

Third of a Cup Almonds, ground

Quarter Cup Desiccated Coconut

Quarter Cup Goji Berries* lightly moistened in fresh orange juice + a few dry ones for decoration

2 Tbsps Melted Raw Coconut Oil

2 Tsps Maple Syrup

Small pinch of Pink Himalyan Salt

1 Mini Bar Goji and Orange Raw Chocolate*

1 -2 Tsps melted Raw Cacao Butter*

Method

Process all ingredients except the chocolate and cacao butter until it comes together when you press it.

Form into balls and place in the fridge to firm up while you melt the chocolate.

Melt cacao butter in a bowl over hot – not boiling- water and stir in broken up chocolate bar.

When melted remove from heat and dip treats in, placing them in small cases to keep them from rolling over.

Decorate each with a dry Goji Berry.

Place in fridge.

Keep well in an airtight container in the fridge.

*

While I was writing this up on a very wintry sleety Spring day, I was coincidentally listening to James Bay ‘I Need The Sun To Break’ (‘been in the dark for weeks’) then Suede Snowblind came on! Click the links to see the YouTube videos. I need some Raw Hot Chocolate!

*from The Raw Chocolate Company

Copyright: Chris McGowan

Tarty Tiger Berry Treats

image

After making Tiger Nut Milk, there is always a lot of dry pulp left over and it is such a shame to just discard it, so I came up with these easy-to-make and nutritious raw treats.

(See recipe for Tiger Nut Milk here, but you could also use almond milk pulp or sweet apricot kernel pulp which would give a slightly different flavour).

They are tarty because they are made using golden berries* which have a sweet/tart flavour, giving these treats a sharp citrus taste, and ‘tarty’ because they are over-made-up with cinnamon-flavoured raw cacao powder!

Before beginning, it is a good idea to slightly moisten, ever so lightly, the goji berries, with water or fruit juice, as they can be reluctant to blend when processed and you can get little bits of hard berry in the mix.

Today’s accompanying music video is the very funny Mika and ‘We Are Golden’ – Golden Berries, get it? 😉

Ingredients

1 Cup Tiger Nut Pulp

1/2 Cup Raisins

1/2 Cup Mixed Goji Berries and Golden Berries in a ratio of 2:1

1 Tsp Coconut Oil or Cacao Butter*

Raw Cacao Powder mixed with sprinkling of Cinnamon for dusting

Method

Process all ingredients except Cacao Powder until it is blended enough to stick together when pressed.

Squeeze together and shape into balls. It probably won’t roll, but will press into shape.

Cover in Cacao and Cinnamon Powder.

Refrigerate for a while then gobble up!

Makes about 6.

*Tiger Nuts from http://www.thetigernutcompany.co.uk

*Goji Berries, Golden Berries, Cacao Butter and Raw Cacao Powder from http://www.therawchocolatecompany.com

Copyright: Chris McGowan

Gorgeous Goji Berry Smoothie

image

This protein-packed smoothie features Organic Raw Goji Berry Powder, Organic Shelled Raw Hemp Seeds and Organic Raw Goji Berries (we use The Raw Chocolate Company products*). It can be made in a small blender, we used the kind that can also be used as a flask, so you blend and go.

 All measurements are approximate.
I am a great believer in adaptation and substitution, so don’t panic if you don’t have everything on the list. You are advised, however, not to take this too literally as one family member did when missing out the peas from the raw Pea and Mint Soup and the lentils from the Lentil Stew! Continue reading “Gorgeous Goji Berry Smoothie”

Grab Yourself a Slice of Energy: Raw Sweet Apricot Kernel Slices!

Raw Sweet Apricot Kernel Slices

image

These Sweet Apricot Kernel Slices are protein-packed and bursting with so much energy you could be bouncing off the walls! Simple and quick to make, they are excellent for a.m. and p.m pick-me-ups, lunch-boxes and activity snacks. They keep well in a sealed container in the fridge and even keep for a long time in the freezer – if you can resist them that is.  Even the sceptical children in the family love these! They also make a lovely gift.

They are an excellent way to use home-made Sweet Apricot Kernel Butter – see earlier post Gettin’ Jiggy in the Kitchen 

All measurements are approximate. Substitutions are ok on a like for like basis. I use organic where possible. They are vegan and gluten-free and very yummy!

(If you want a slightly less chewy bar, briefly soak the goji berries in a little apple juice or water).

Ingredients
1 Cup Raw Chocolate Company* Organic Sweet Apricot Kernels, ground coarsely
1 1/2 Cups Gluten-Free Oats
12 Soft Organic Dried Apricots
2 and a bit Tbsps Water
1 Heaped Tbsp Raw Chocolate Company Chia Seeds
1/2 Cup Raw Chocolate Company Goji Berries
A Generous 1/3 Cup Raw Sweet Apricot Kernel Butter (see earlier recipe)
A Generous 1/4 Cup Organic Maple Syrup
Pinch of Pink Himalayan Salt
1/2 Tsp Vanilla Extract

Method

Place ground kernels in a large mixing bowl
Process oats, apricots and water until the apricots are coarsely chopped
Add to mixing bowl along with Goji Berries and Chia Seeds
In a small saucepan, warm the Sweet Apricot Kernel Butter, Maple Syrup, Sea Salt and Vanilla Extract until smooth and pouring consistency
Add to mixing bowl and mix thoroughly until it starts to come together, clean hands are the best tool for this!
Press into an 8″x 8″ tin lined with greaseproof paper

Refrigerate for several hours to set.
Slice and savour!

PS my husband reckons they taste like Christmas cake and was convinced they were made with almonds.

*http://www.therawchocolatecompany.com

Copyright: Chris McGowan