Category: Vegan

Gluten Free Anzac Biscuits

Facebooktwittergoogle_plusredditpinterestmailby feather

Gluten Free Anzac Biscuits

For my non Australian and New Zealand readers I will need to explain what Anzac Biscuits are.
ANZAC is a term derived from the Australian and New Zealand Army Corps which fought during World War I at Gallipoli in Turkey.

Anzac Biscuits are often assumed to have been sent to the soldiers in care packages at the time. Whether that is true or not I don’t know but what is true is that the biscuit has become a popular part of Australian and New Zealand culture. It is traditionally made with rolled oats, flour and golden syrup (light treacle) and interestingly doesn’t contain eggs. Again, reasons for this range from egg shortages at the time to needing to use ingredients that wouldn’t spoil on a long ship journey. Whatever the reason, the biscuit is delicious and one I remember fondly from my childhood.

Fortunately it can be made gluten free, and by substituting the butter in the original recipe with coconut oil, can also be dairy free and vegan. The end result is a tastybiscuit that is both chewy and crunchy at the same time,and one you can snack on and not feel guilty.

So here they are, my gluten-free, dairy-free, refined sugar free, vegan, Anzac Biscuits.

Ingredients

1 cup almond meal
1 cup slivered almonds
1 cup organic desiccated coconut
1/4 cup honey or maple syrup
1/4 cup organic virgin coconut oil
1/2 teaspoon baking soda
1 tablespoon water

Method

In a large mixing bowl combine almond meal, slivered almonds and desiccated coconut. (If you don’t have almond meal, simply put a cup of almonds in the spice grinder or food processor and grind into a powder).

In a small pot combine honey/maple syrup and oil and heat gently.

In a small bowl mix the baking soda and water together and then pour into the honey/maple syrup pot and mix until it starts to froth.

Once it froths pour into the dry nut ingredients and mix completely until combined. You might need to add a small amount of water to ensure the mixture sticks together.

Take spoonful’s at a time and roll into balls in your hands and then place on a baking paper lined oven tray. With a fork gently flatten the balls (not too much or they will break apart).

Place in a preheated oven for about 25-30 mins at 120 degrees C until golden brown.

Remove and allow to cool before removing from the tray. While hot they are still fragile but will harden up once cool.

Enjoy!

Facebooktwitterby feather
Facebooktwittergoogle_plusredditpinterestmailby feather

Dairy Free Banana Kheer

Dairy Free Vegan Banana Kheer
Facebooktwittergoogle_plusredditpinterestmailby feather

Dairy Free Vegan Banana Kheer

Banana Kheer

I had some bananas veering on the wrong side of ripe so rather than toss them in the compost I decided to make my version of a popular Indian dessert called Kheer.

Kheer is usually made with milk, ghee and lots of white sugar, none of which form part of my diet. So I made a dairy free, refined sugar-free, vegan version using coconut milk and coconut palm sugar.

It’s delicious, nutritious and very easy to make.

You can adjust the sweetness to your own preference. I always prefer desserts less sweet and the raisins in this lend their own sweetness to the dish. You could also use any other sweetener like honey or maple syrup.
Another option is to make the Kheer with cooked rice instead of the banana and make it into a rice pudding.

Ingredients

2 cups Coconut milk

1 ripe Banana chopped into small pieces

½ cup slivered almonds and cashews

¼ cup Raisins

½ tsp Cardamom powder

Pinch of cinnamon powder

1 tbsp palm sugar (adjust to taste)

Method

First lightly toast the almonds and cashews in an oven tray on a low heat and put to one side.

In a saucepan pour the coconut milk and add the banana pieces, raisins, cardamom powder, cinnamon, and palm sugar. (Start by adding half the palm sugar and add more if you require more sweetness)

Bring to a boil, stirring all the while, until the banana pieces are soft and almost falling apart.

Then add the toasted nuts and stir for another minute or so.

Pour into individual dessert bowls and either eat immediately as a hot dish or refrigerate and eat later cold

Enjoy!

 

  www.usrg.com

Facebooktwitterby feather
Facebooktwittergoogle_plusredditpinterestmailby feather

Raw Red Velvet Cake

Raw Red Velvet Cake
Facebooktwittergoogle_plusredditpinterestmailby feather

Raw Red Velvet Cake Raw Red Velvet Cake

(NOTE: For my American readers, by beetroot I mean beet. Both are the same)

This recipe combines a couple of my favourite ingredients, Brazil nuts and beetroot. I don’t eat Brazil nuts as often as I would like as they are often quite expensive, however beetroot I eat, I juice, I have it raw and cooked. I love it. It is packed full of nutrients and the ancient Egyptians were said to consider it a superfood. In fact the  2012 British Olympic team  were including Beetroot juice as part of their diet due to its blood oxygenating properties which are said to improve physical performance. It has a high iron content so is often used to treat people suffering from anaemia and fatigue.

Beetroot can be quite sweet so many think that it is not suitable for diabetics but it actually contains an antioxidant called alpha-lipoic acid which has been shown to reduce glucose levels and increase insulin sensitivity.

Researchers too believe that the high nitrate levels in beetroot juice are very effective in treating hypertension. Recent studies have found that drinking beetroot juice significantly lowered blood pressure in the test subjects.

Another important nutrient in beetroot is Choline. Choline is important because it helps with sleep, muscle movement, aids in transmission of nerve impulses, and also reduces chronic inflammation.

Brazil nuts contain many beneficial nutrients too. They are a rich source of the B complex vitamins, zinc, Vitamin E, and high in mono-unsaturated fatty acids which lower LDL (the bad cholesterol) and raise HDL (the good one). However what they are probably best known for is their selenium content. We need selenium in our diet as this combats cirrhosis of the liver, many cancers and also coronary heart disease. Selenium also provides a boost to the immune system and is required by the body for the healthy functioning of the thyroid gland.
Deficiency in Selenium may cause anxiety disorders, asthma, depression, heart disease, rheumatoid arthritis and seizures.

This Raw Red Velvet Cake has all the benefits of these two ingredients plus raw cacao. It is very tasty and even when “non-healthy” eaters tried it they loved it. Of course I didn’t tell them it contained beetroot until after they gave their verdict otherwise they would have formed an opinion before tasting it.

One thing to note is that the mixture is quite moist. Don’t worry if it comes out too moist. Just keep it in the fridge for a bit longer and it will firm up. You could also add some psyllium husks to the mixture which will absorb any excess moisture.

Raw Red Velvet Cake

1 cup Organic Brazil Nuts
organic Medjool Dates
1/2 cup organic raisins
1/4 cup organic honey (or maple syrup if you are vegan)
1 cup grated beetroot
2 cup grated organic coconut (or desiccated if fresh is not available)
1/4 cup organic coconut

In a food processor, blend the Brazil nuts until they are a crumbly powder. Then add the dates, raisins and honey and blend until smooth. Next, add the grated beetroot and process for another minute or two. Finally add the coconut and cacao powder and blend for a couple of minutes until it is all well mixed and has a fine, even texture.

Press into a small cake tin and put it in the freezer to firm up for about 20 minutes.

Icing

¼ cup virgin coconut oil, melted
1/2 cup organic cashew nuts
1/4 cup raw cacao powder
1/4 cup organic honey (or maple syrup if you are vegan)
1/2 tsp lemon juice
1/2 tsp tamari

In a food processor, blend the cashews, cacao powder, honey, lemon juice and tamari until the nuts start to grind up. While the blade is still running slowly pour the coconut oil into the mix until it is smooth and lump free.

With a spoon, scoop the icing onto the cake and refrigerate until the icing is set.

Store in the fridge.

Enjoy!

Do you want to see more RAW Dessert recipes like this? Take a look at my Raw Desserts book on Amazon

Facebooktwitterby feather
Facebooktwittergoogle_plusredditpinterestmailby feather

Raw Chocolate Banana Ice Cream

Facebooktwittergoogle_plusredditpinterestmailby feather

Raw Chocolate Banana Ice Cream Raw Chocolate Banana Ice Cream

When you are lactose intolerant like me eating ice cream becomes a thing of the past. Or does it?

I tried this version of Banana Ice Cream in a vegan café while I was travelling in Southern India and it was delicious. It is very simple to make and the end result is like a lovely soft serve ice-cream. If you prefer it a bit harder then just freeze it for a few days before eating.

It is gluten free, dairy free, refined sugar free, and vegan. It’s also free of all the horrible chemicals that typically go into making a commercial ice cream.

Make sure you blend the coconut well otherwise it can end up a little grainy. I prefer fresh coconut flesh but I realize that not everyone can get that so you can use desiccated coconut. Just grind it into a powder in the spice grinder first.

Ingredients

4 ripe bananas
½ cup cacao powder
¼ cup organic grated coconut flesh (or desiccated coconut)
4-5 organic dates

Chop the bananas into small pieces and freeze them.

Once frozen combine all the ingredients in a food processor/blender and blend until smooth. Either eat straight away as a soft serve or put in the freezer to firm up before eating.

Enjoy!

If you would like to see more raw desserts like this take a look at my Raw Dessert book on Amazon!

Facebooktwitterby feather
Facebooktwittergoogle_plusredditpinterestmailby feather

Healthy Indian Sweets – Coconut Slice (Barfi)

Facebooktwittergoogle_plusredditpinterestmailby feather

Healthy Indian Sweets - Coconut Slice (Barfi)

 

This is the second recipe for my versions of healthy Indian sweets. You can see the first recipe for Sesame Balls (Til Laddu) here.

This Coconut Slice known as Barfi in India is very simple to make and a similar method is used to make it as for the Sesame Balls. Usually this is made with white sugar and/or condensed milk but is I think even tastier when made with palm sugar. It ends up having a lower GI and also doesn’t give you that sickly aftertaste that white sugar does.

Regular readers will know about my love for all things coconut and I have written about the benefits of coconut oil before. The Coconut flesh has all the same benefits because in fact virgin cold pressed coconut oil is made from the coconut flesh.

This recipe is gluten and dairy free.

Coconut Slice (Barfi)

1 cup grated coconut (or desiccated coconut if fresh coconut is not available)

1 cup palm sugar (jaggery)

1 tbsp. water

½ tsp cardamom powder

In a saucepan melt the palm sugar with the tbsp. of water.
Once liquid, strain into another pot to remove any impurities and boil until you get what is called a single string consistency
Stir the syrup with a spoon and then lift the spoon up – lift a tiny amount of the syrup with your forefinger and press the forefinger to your thumb. Now gradually separate the thumb and the forefinger – if the sugar syrup is of ‘one string’ consistency, you should be able to see a single string between your thumb and forefinger

Add the coconut and cardamom powder and mix well until combined and the mixture comes away from the side of the pan while mixing.

Line a shallow baking dish with baking paper and press the mixture into the dish.
While still warm cut into squares and allow to cool.

Store in an airtight container.

Enjoy!

Facebooktwitterby feather
Facebooktwittergoogle_plusredditpinterestmailby feather

Healthy Indian Sweets -Sesame Balls (Til Laddu)

Facebooktwittergoogle_plusredditpinterestmailby feather

Healthy Indian Sweets - Sesame Balls (Til Laddu)

My wife is Indian so Diwali, the Festival of Lights, is a big thing in our household. Diwali is a time celebrated with firecrackers, decorating the house with fancy lights, new clothes, and of course eating a lot of sweets.

Many traditional Indian sweets contain a lot of sugar as well as dairy, and gluten in the form of wheat. So not only are they not suitable for celiacs or those following a gluten and dairy free diet they also have a high glycemic load with all the white sugar they contain.

There are however a couple of healthy options and these are what I eat when I join in the feasting.

The first Indian Sweet I will share with you is known as Til Laddu, Til meaning Sesame and Laddu meaning a ball-shaped sweet .

These are simple to make with just two main ingredients, palm sugar or jaggery (which I have written about here) and sesame seeds.

Sesame seeds are very good for you.

Whole sesame seeds contain about 88 mg of calcium per tablespoon of seeds. A quarter cup of sesame seeds provides more calcium (351 mg) than a whole cup of milk (316.3 mg). Plus, they are alkaline whereas milk is acidic.
Sesame seeds are full of zinc which boosts bone mineral density and bone health. It also helps the body to produce collagen which gives your skin more elasticity. Zinc is also known to help repair damaged tissues in the body. In fact sesame oil is often used to prevent skin disorders and to sooth burns.

Sesame Balls – (Til Laddus)

2 cups sesame seeds (black or white)
2 cups palm sugar (jaggery)
½ cup chopped cashew nuts
1 tbsp. water

In a pan dry roast sesame seeds and cashew nuts over a low heat until you get a nice nutty aroma. Put to one side.

In a saucepan melt the palm sugar with the tbsp. of water. Once liquid, strain into another pot to remove any impurities and boil until you get what is called a single string consistency.

What you do is stir the syrup with a spoon and then lift the spoon up – lift a tiny amount of the syrup with your forefinger and press the forefinger to your thumb. Now gradually separate the thumb and the forefinger – if the sugar syrup is of ‘one string’ consistency, you should be able to see a single string between your thumb and forefinger.

Turn off the heat.

Add the sesame seeds and cashew nuts and mix well until combined and the mixture starts to come away from the side of the pan while mixing.

Set aside to cool.

Once cool, roll a spoonful at a time into balls and store in an airtight container.

These are really tasty so they won’t last long.

Enjoy!

You can find another healthy Indian Sweet recipe here

Facebooktwitterby feather
Facebooktwittergoogle_plusredditpinterestmailby feather

Raw Chocolate Brownies

Raw Chocolate Brownies
Facebooktwittergoogle_plusredditpinterestmailby feather

 

Raw Chocolate Brownies

I have been experimenting with healthy brownie recipes but had yet to find one I was happy with until a friend Charles at very kindly sent me a recipe for his Raw Chocolate Brownies.

Like me, Charles is very passionate about the evils of consuming too much sugar, and when I asked for his permission to share his recipe his words were, “just as long as it gets humans to stop consuming so much sugar in all its forms.”

These are also gluten-free, dairy-free and grain free.

So here they are, Charles’s Raw Chocolate Brownies:

Full of the natural goodness of walnuts which are packed with nutrients. Compared to other nuts walnuts have the highest combination of anti-oxidants which we know are important for good health.

Studies have shown that consumption of walnuts reduces fasting insulin levels thereby benefiting diabetics.
Other benefits of walnuts include:

Rich in Vitamin E, magnesium and phosphorous.

Rich source of Omega 3 fatty acids.

Highest levels of Alpha Linoleic Acid, said to aid in treating depression and reducing risks of heart disease.

A good source of protein as one ounce of walnuts contains 4 grams of protein.

Walnuts decrease overall cholesterol and in particular the bad LDL cholesterol.

They also contains melatonin which improves sleep.

I didn’t have pumpkin seeds so I used sunflower seeds instead and it was very tasty.

Sunflower seeds are a great source of Vitamins E and B and are high in essential minerals such as magnesium, phosphorous and zinc.

Charles’s Raw Chocolate Brownies

Ingredients

8 -13 organic medjool dates

1 cup raw pumpkin seeds

2 cups raw walnuts or Pecans

¼ cup raw cacao powder

2 tablespoons coconut oil

¼ teaspoon vanilla

Pinch of sea salt

In a powerful food processor, place the walnuts or pecans and grind to the desired texture. Add the salt and cacao powder and blend. Next, add the pitted Medjool dates, vanilla and coconut oil and blend until consistency becomes thick like cookie dough. Stir occasionally to get the mixture off the sides.

Turn into a waxpaper-lined dish, press flat and refrigerate. Once it has firmed up, cut into pieces and store in refrigerator until ready to eat.

Enjoy!

If anyone else has some recipes they would like to share please let me know.

If you would like to see more raw recipes like this one, take a look at my Raw Desserts book on Amazon!

Facebooktwitterby feather
Facebooktwittergoogle_plusredditpinterestmailby feather

Spicy Balls! – Raw, Gluten-free, Dairy-free, Sugar-free

Facebooktwittergoogle_plusredditpinterestmailby feather

Spicy Balls - Raw, Gluten-free, Dairy-free, Refined Sugar-Free, Grain-free, Vegan

Chilli and dark chocolate are a match made in heaven in my opinion.Luckily I have found a gluten-free recipe that combines them both.

Apparently the ancient Aztecs used to combine cocoa beans and chillies in the original form of hot chocolate and is a combination still in use in South and Central America today.

Chillies give a boost to your immune system as they are rich in Vitamin A and Vitamin C. According to the US Department of Agriculture’s National Nutrient Database, Chillis contain 242mg of Vitamin C per 100g which is almost 5 times more than oranges.

And good news for the diabetics amongst you, regular consumption of chilli containing meals reduces the amount of insulin needed to lower blood sugar according to a study in The American Journal of Clinical Nutrition.

Health benefits aside I just love the slight afterburn that the chilli gives to this recipe and the raw cacao nibs lend a coffee like taste to the chocolate so I get three of my favourite taste sensations in one mouthful.

This recipe is very simple, takes only about 10 minutes to make and is gluten-free, dairy-free and refined sugar-free. It can be made vegan if you substitute Maple Syrup for the Honey.

Ingredients

1 cup cashew nuts
½ tsp cinnamon powder
½ to 1 tsp chilli flakes ( I use 1 tsp but it depends how spicy you want it)
½ tsp sea salt
¾ cup cacao nibs
1/3 cup raw honey (or maple syrup)
Cacao powder and cinnamon powder for rolling the balls in.

In a food processor grind the cashew nuts into a powder. Put into a mixing bowl and add the cinnamon, salt and chilli flakes. Mix well.
Grind the cacao nibs into a powder and add to the cashew mixture combining well.
Add the honey and mix until a dough forms.
Scoop out small amounts with a spoon and roll into balls.
Mix equal amounts of cinnamon and cacao powder and roll the balls in the powder until evenly coated.
Place in the fridge to firm up.

Enjoy!

If you would like to see more raw desserts like this one why not take a look at my Raw Desserts book on Amazon!

 

Facebooktwitterby feather
Facebooktwittergoogle_plusredditpinterestmailby feather

Calista’s Carrot Cake – Raw, Gluten free, Dairy-free, Grain-free, Refined Sugar- free

Facebooktwittergoogle_plusredditpinterestmailby feather

Raw Carrot Cake - Gluten freeI was in Hong Kong recently and while there attended a superfoods seminar at the Choice Co-operative, Hong Kong’s first Gluten free bakery and restaurant.

One of the speakers was the effervescent, Calista Goh, a Raw Food Chef and owner of Anything But Salads, a premium Superfood Snacks company

(You can see their video here)

Calista demonstrated a number of her recipes for us and one of my favorites is the Raw Carrot Cake.

I juice (veges not body building drugs!) a lot and end up with a lot of left-over carrot pulp which normally ends up in the compost. However with this recipe I have found a new use for it and turn it into a delicious gluten free, dairy free and refined sugar free, cake. So delicious in fact that even the not-so health conscious members of my extended family enjoyed eating it and didn’t realize they were eating raw carrots!

It is pretty easy to make but you do need to plan ahead as ideally nuts need to be soaked and dehydrated in advance to activate them and to reduce the effect of the enzyme inhibitors.

Ingredients

Cake
2 cups Carrot Pulp
1 cup Almond flour (soak the nuts for 24 hours and then dehydrate before making into flour)
1 ½ tsp Cinnamon
1 cup Date paste (soak the dates in hot water for a few minutes then blend in the mixer)
1 1/3 cup Desiccated Coconut
¼ cup Raisins (chopped and soaked)
1 handful chopped Walnuts (this gives a nice crunch in the cake)
1 tbsp. Raw Honey/Maple Syrup

Mix all the ingredients together by hand in a large mixing bowl. In a spring form cake-tin, put the mixture and press it to form a cake. Place in the fridge while you prepare the cream.

Vanilla Cashew Cream
1 cup Cashew Nuts, soaked for 2 hours
¾ cup Coconut flesh
2 tbsp. Lemon Juice
2 tbsp. Raw Honey
1 Vanilla pod, seeds scraped
1 tbsp. Coconut Oil
½ cup water as needed

Place all ingredients except water in a blender and blend until smooth. Adjust the consistency with water.

Spread the cream on top of the cake and place back in the fridge for about 1-2 hours until it becomes firm.

The great thing about this cake is that because it is raw and made from carrots you can stuff yourself to your heart’s content and not feel guilty!

Enjoy!

If you would like to see more raw desserts like this one why not take a look at my Raw Desserts book on Amazon!

Facebooktwitterby feather
Facebooktwittergoogle_plusredditpinterestmailby feather

Raw Lemon Melts (Gluten-Free, Dairy-Free, Paleo-Friendly, No Refined Sugar, Raw)

Facebooktwittergoogle_plusredditpinterestmailby feather

Raw Lemon Melts (Gluten-Free, Dairy-Free, Paleo-Friendly, No Refined Sugar, Raw)hese Raw Lemon Melts are  a very simple recipe and only takes a few minutes to make. The lemon/lime juice gives a lovely refreshing taste and is an excellent source of Vitamin C. It contains no refined sugar, and is grain-free, gluten-free, and dairy-free. The honey can be replaced with maple syrup to make it vegan.

Ingredients

• 1 1/2 cup almond flour
• 1 tablespoon organic raw coconut flour
• 3 tablespoons organic honey
• 1/4 cup organic lemon or lime juice (+ 2 extra tablespoons, freshly squeezed)
• 1/4 cup organic virgin coconut oil
• 2 teaspoons organic vanilla extract
• 1/4 teaspoon salt
• Dessicated coconut

Directions
Place all ingredients into a food processor and mix until well combined.

You may need to add an extra 1 – 2 tablespoons of almond flour until they are firm enough to roll into a ball.

Using a spoon take out a spoonful at a time and roll them in the palms of your hand into a ball shape.

Then roll in dessicated coconut

Place in the refrigerator to firm up for about 10 – 15 minutes.

They will get soft if kept at room temperature so store in the refrigerator.

Happy eating!

If you would like to see more raw desserts like this one why not take a look at my Raw Desserts book on Amazon!

Facebooktwitterby feather
Facebooktwittergoogle_plusredditpinterestmailby feather