Niki’s Bountry Bars

2016, Christmas, Healthy, nikibakes.co.uk, Sweet

bountyyy

Hey guys!Hope you’re all ready for the weekend?! Gear up with my bounty bars. They’re simple, gluten free, dairy free and most of all..they’re tasty as hell!

Hope you’re all ready for the weekend?! Gear up with my bounty bars. They’re simple, gluten free, dairy free and most of all..they’re tasty as hell!

All you need is:
(Makes 8 bars)

(Use natural/organic ingredients were possible)

220g of organic desiccated coconut Coconut merchant

120ml of organic coconut cream

1/4 cup of maple syrup from Biona

A teaspoon of Himalayan pink salt

1 tablespoon of coconut oil LucyBeeCoconutOil

1/2 teaspoon of vanilla extract Steenbergs Organic Fairtrade spices, herbs, seasonings and ingredients

250g 85% dark chocolate Green & Black’s

In a small saucepan heat the maple syrup, coconut cream and coconut oil. Allow to cool a little before pouring over your desiccated coconut with the vanilla extract and mix well until a soft dough like consistency forms.

Flatten evenly with a silicone spatula into a loaf tin (lined with great proof paper) and freeze for about an hour. Finally, cut up your bars into the desired size, coat your delicious bars with melted dark chocolate and allow to set completely before devouring.

Happy Baking!

Niki
Recipe Creator
Founder of nikibakes

#glutenfree #darkchocolate #antioxidant #greenandblacksorganic #coconut #organic #delicious #easy #dairyfree #glutenfree #sweet #foodblogger #freefromrefinedsugar #sweettreat #nutriouslydelicious #bountybars

Niki’s Pumpkin Pie

2016, Autumn, Christmas, Healthy, nikibakes.co.uk, Sweet, Winter

pumpkin-ppie

Hey guys,

It gives me so much joy to share this recipe with you guys today; it’s so close to my heart. I have been looking at many different variations of pumpkin pie and always wanted to create my own version which would be free of dairy and gluten. Turns out it was much easier than I thought and I even made it free from refined sugar as well.

Another challenge was to think about how I could replace the whipped cream on top as this helped to tie the whole dish together. The coconut cream I went with was the perfect choice and provided just the right amount of richness to my pumpkin pie. I love to enjoy a slice on my workout days with a cup of cinnamon tea.

Pumpkins are high in tryptophan which can boost your mood and help you sleep. Containing lots of fibre, the humble pumpkin is also great for maintaining a healthy heart as well. It’s a true superfood guys and all you need to make my gorgeous pumpkin pie is:

 

Ingredients: 

 

(Serves 10 people) 

(Use organic/natural real food ingredients where possible)

 

Prep time: 20 minutes

Cooking time: 1.45

Total time: 2 hours (including the preparation of the pumpkin)

For the pumpkin base:

250g of ground almonds

2 level tablespoons of raw coconut oil, melted

½ cup of maple syrup

1 level teaspoon of pink Himalayan Salt

1 level teaspoon of ground cinnamon

 

For the filling:

1 medium sized pumpkin, hulled of its seeds, chopped roughly and boiled for 20 minutes until tender)

3/4 cup of maple syrup

2 eggs

½ cup of coconut milk

1 teaspoon of cinnamon

 

For the topping:

1 carton on coconut cream

From your kitchen:

A mixing bowl

A wooden spoon

A sharp knife

A secure chopping board (very important for cutting your pumpkin please!)

A silicone spatula

A couple of tablespoons for measuring

A couple of small saucepans

A baking sheet

A silicone whisk

A pie dish

 

 

Method:

Step 1:

Preheat your oven to 190°C or gas mark 5. In a mixing bowl add all of the dry ingredients and incorporate well with a wooden spoon, set aside.

Step 2:

In a small saucepan, gently heat your coconut oil, maple syrup and allow to cool for a couple of minutes before pouring over your dry ingredients. Mix well until a dough like consistency is formed and transfer to your deep pie dish. Press down with your fingers evenly and pop in the oven for 15 minutes to par bake.

Step 3:

Scoop out the flesh of your pumpkin using a spoon and discard of the skins. Using a fork, mash up the flesh until it forms a smooth purée. Whisk in your eggs, cinnamon, coconut milk and maple syrup.

 

Step 4:

After 15 minutes take your base out from the oven and very gently pour in your pumpkin pie filling. Place in the middle shelf of your oven and bake for a further 50 minutes.  You will know when it’s done as your filling takes on a deeper colour and the edges start to come away from the baking dish. I like to finish my pie by spooning over coconut cream In various patterns rather than slathering it all on top, it adds a much lighter (and prettier!) touch.

 

I really hope you will see how utterly delicious and worthwhile it is to create your own pumpkin pie. The silky smooth filling is in stark contrast to the nutty and solid base, I love it so much that I could happily eat it all day! Please do enjoy this pie preferably on workout days and with your loved ones…otherwise you may end up eating the whole thing!

pumpkin-pie-up-close

Happy Baking!

Niki

Recipe Creator

 

https://draxe.com/pumpkin-seed-oil/

Niki’s Dark Chocolate and Sticky Date Tarts

2016, Autumn, nikibakes.co.uk, Sweet

datetarts

Hey guys,

I have been waiting a while to share this indulgent yet nutritious (yes, that’s right!) treat with you all. To mark national chocolate week, I am so excited to now share my dark chocolate and sticky date tarts with you all. I’m not really sure where I should begin with such a sweet treat as there’s so much going on in terms of flavour…you have the buttery like and nutty base layer…the smooth and sticky date filling and then the rich and silky raw cacao topping. The raw cacao nibs also add that extra bit of crunch which contrasts beautifully with the fudgy texture of the chopped dates on top. It’s packed full of vitamin e from the almonds, crammed full of antioxidants from the raw cacao powder and good fats from the coconut oil to name but a few goodies. These tarts are best enjoyed on workout days and preferably and the evening.

All you need is:

Ingredients:

(Makes 8 mini tarts) 

(Use organic/natural real food ingredients where possible)

 

Prep time: 5 minutes

Cooking time: 20 minutes

Total time: 40 minutes (including assembly of the tarts)

For the ‘pastry’ case:

200g of almond flour (Sukrin is a great choice)

½ cup of raw coconut oil, melted

2 tablespoons of coconut sugar or ¼ cup of maple syrup

¼ teaspoon of pink Himalayan Salt

1 level teaspoon of ground Ceylon cinnamon

 

For the sticky date filling:

1 cup of organic medjool dates, pitted and at room temperature

¼ cup of filtered water

2 tablespoons of raw almond butter

 

For the raw chocolate topping:

¼ cup raw cacao powder

½ cup coconut oil

¼ cup of maple syrup (meridian is a great choice)

 

For decoration:

2 tablespoons of raw cacao nibs

3 medjool dates, pitted and chopped

From your kitchen:

 

A mixing bowl

A wooden spoon

A sharp knife

8 mini tart shells

A silicone spatula

A couple of tablespoons for measuring

A couple of small saucepans

A baking sheet

A silicone whisk

Method:

 

Step 1: 

 

Preheat your oven to 180°C/Gas Mark 4. To create the pastry layer all you have to do is combine the ground almonds, coconut oil, ground cinnamon and Himalayan salt in your mixing bowl using a wooden spoon. Once it comes together, take your wooden spoon and use your hands to form the dough.

 

Step 2: 

 

Next, use a rounded tablespoon of your pastry mixture for each tart case and flatten out your pastry evenly using the palm of your hand and your fingertips. This process can take up to 10 minutes but I promise you, the effort will be worth it as this will make sure that your tarts are strong enough to hold your filling along with baking evenly. Place your tarts on your baking tray and bake for around 12-15 minutes or until they turn golden brown. Leave to cool.

 

Step 3: 

 

To prepare your sticky date filling, heat your dates gently on a low heat with your water in a small saucepan. Alter 5 minutes the dates should be warmed through and soft so using your wooden spoon simply break down the dates until a thick texture is formed from the dates. Don’t worry if there are still some small chunks of dates in your date filling, this will add more texture. Allow to cool for a couple of minutes before using your spatula to spread your sticky date filling evenly over your nutty base layer. Using a teaspoon, spread over your almond butter evenly across the 8 tarts and leave to one side.

 

Step 4: 

 

Lastly, for your raw chocolate topping gently heat your coconut oil and maple syrup in a small saucepan. Using your silicone whisk, gently add your raw cocoa powder and whisk thoroughly until a delicious liquid is formed and there are no lumps remaining from the raw cacao powder. Carefully cover your tarts (my favourite part!) evenly and decorate with your cacao nibs and chopped dates. Refrigerate for at least 30 minutes before serving.

 

I hope you enjoy making these tarts as much as I did and hopefully see how delicious sweet treats can be with the added nutrition from real and natural ingredients. These tarts are great for special occasions and even Christmas, just increase the cinnamon to two tablespoons and you can top the tarts with dried cranberries.

 

Happy Baking!

Niki

Recipe Creator

 

http://www.doctoroz.com/article/super-powers-cocoa

https://draxe.com/almonds-nutrition/

http://www.collective-evolution.com/2016/02/01/this-is-what-happens-to-your-body-when-you-eat-pink-himalayan-salt/

https://draxe.com/medjool-dates/

Niki’s Nutty Granola

2016, Autumn, Healthy, nikibakes.co.uk, Super Quick, Sweet

granupclose

Hey guys,

Autumn is well and truly upon us and if you are like me you may want something a little sweet to have in the evenings, after dinner or a snack in the day on workout days. I warn you now, my nutty granola is seriosuly addicitive. It’s delicous, light and crunchy and also packed full of vitmains and nutrients. You really can’t go wrong here  and what’s more, you can be quite versatile with this granola. I like to heat some almond milk and have my granola on top, espcially when the chilly mornings roll in but you can have it on its own or as a topping for coconut ice cream (as my brother kindly pointed out) for eaxmple, the options are endless. All you need to make my nutty and grain free granola is:

 

Ingredients:

(Makes roughly 10 standard bowl servings) 

(use organic/natural real food ingredients where possible)

 

1.5 cups of almonds

¼ cup of pumpkin seeds

¼ cup of sunflower seeds

¼ cup of cashew nuts

¼ of hazelnuts

¼ cup of Brazil nuts

20g of chia seeds

½ cup of desiccated coconut

1/4 cup of coconut oil

1/4 cup of maple syrup

½ teaspoon of pink Himalayan salt

1 level teaspoon of ground cinnamon

 

From your kitchen:

 

A mixing bowl

A rolling pin

A baking tray

A silicone spatula

A couple of teaspoons for measuring

A small saucepan

1 standard cup

A couple of jars for storing

A plastic bag, for bashing the nuts in

 

 

Method:

 

Step 1: 

Preheat your oven to gas mark 3 or 275°F. Heat your saucepan over a gentle low heat and melt the coconut oil and maple syrup together, set aside to cool.

 

Step 2: 

Combine all your nuts in a plastic bag and use a rolling bin to bash them into rough and small bite size pieces. Add them to a large mixing bowl and sprinkle over your salt and cinnamon, mix together with your wooden spoon.

 

Step 3: 

Pour your granola mixture evenly on your baking tray, use your silicone spatuala to aid this. Bake your granola in the middle shelf of your oven for 15-20 minutes and strring it every so often so its browned evenly. Once its nice and golden, leave it to cool before decanting to your jars.

My delcious granola will keep for up to two weeks in a cool dry place so is perfect for making big batches ahead of time. I really hope you give this a go and see how striaghtforward it is. Bursting with mood enhancing properties from the brazil nuts and vitamin e from the almonds, every mouthful is good for you…and tastes bloody brillaint too!

graaereal

Happy Baking!

Niki

https://draxe.com/brazil-nuts/

https://draxe.com/maple-syrup-nutrition/

Niki’s Date and Cinnamon Squares

Healthy, nikibakes.co.uk, Sweet

datecin

 

Hello Everyone!

Fancy an utterly moreish and fudge-like sweet treat? My Date and Cinnamon Squares are so soft, tasty yet easy to prepare with minimal ingredients involved. You can make them ahead of time and they’re naturally free from refined sugar as well as being dairy and gluten free.  These wonderful bites are packed full of nutrients and minerals from the dates (calcium and phosphorous) and almonds to include fibre, calcium and vitamin E. All you need to make these wondrous squares are:

 

Ingredients: 

 

(Makes roughly 16 squares) 

(use organic/natural real food ingredients where possible)

300g of medjool dates, pitted and at room temperature

1/4 cup of coconut oil, melted

200g of walnuts

100g of almonds, roughly chopped  and 400g of ground almonds

1/4 cup of maple syrup

½ teaspoon of pink Himalayan salt

1 level teaspoon of ground cinnamon

 

From your kitchen:

 

A mixing bowl

A wooden spoon

A sharp knife

A food processor (optional – if you don’t have one you can use a rolling pin and bag to crush your nuts and a fork to mash up the medjool dates with the maple syrup)

A deep brownie dish

A silicone spatula

A couple of teaspoons for measuring

 

Method:

 

Step 1: 

For the base layer all you have to do is combine the ground and chopped almonds, coconut oil, ground cinnamon and Himalayan salt in your mixing bowl using a wooden spoon. Flatten the base layer with your silicone spatula and set to one side.

 

Step 2: 

To prepare your date filling, blitz (or mash with a fork) the dates and maple syrup together, this is much easier when the dates are at room temperature and are at their softest and pliable point. Using your spatula, spread your squidgy and smooth date filling evenly over your nutty base layer.

 

Step 3: 

Lastly, for your crumble topping you will only need to blitz up your walnuts until they resemble a course sand-like consistency and appearance. Sprinkle over the top with  an extra dusting of cinnamon if you like and refrigerate your squares for at least 2 hours or overnight.

 

 

Guys I do hope you give these a try, they are a real crowd pleaser and you will be pleasantly surprised at how sweet they taste, dates are truly nature’s natural sweetener whilst also reducing triglyceride levels. These squares are best enjoyed on workout days and preferably and the evening.

 

Happy Baking!

Niki

Recipe Creator

https://draxe.com/medjool-dates/

https://draxe.com/almonds-nutrition/

Niki’s Chicken Laksa Soup

2016, Healthy, International, nikibakes.co.uk, Super Quick, Sweet

laksaasoup

Hey guys!

Let me take you to Malaysia with my spicy and creamy chicken laksa soup. What I really love about this soup is the simple (and versatile) process but what you get back is a full on taste sensation. There are deep creamy notes from the coconut milk which compliments the punchy chilli and aromatic curry notes. You then get another level of zingy and fresh flavour from the lemongrass and coriander too, it’s just a moreish dish all round and is perfect for a dinner party or just a quick meal for yourself.

 

You can also swap out the chicken for portobello mushrooms (or other mushrooms for that meat like texture, for all you vegetarians/ vegans) or even a soft boiled egg for a lighter option as well. My chicken laksa soup is seriously good for you too as coconut milk is high in saturated fatty acids and medium-chain triglycerides (MCT), which are both easily burned as fuel by the body (keto friendly). Chillies also add that warming touch as well and don’t worry if you don’t like it spicy, a little goes a long way and you can always deseed and clean the inner flesh of the chili with cold running water to numb the heat further. If this wasn’t enough to tickle your taste buds then the turmeric that’s used in the base is sure to sway you since it has great anti-inflammatory properties and helps diabetes management to name only a couple of benefits.

 

Ingredients:

 

(use organic/natural real food ingredients where possible)

 

Serves 4

Prep time: 10 minutes

Cooking time: 35 minutes

Total time: 50 minutes

 

For the laksa base:

 

1 red bird’s eye chilli, deseeded and roughly chopped or ½ teaspoon of cayenne pepper

1 thumb sized piece of ginger, roughly chopped

The stalk of 1 lemongrass, bruised and coarsely chopped

3 garlic cloves, roughly chopped

1 tablespoon of turmeric powder

1 tablespoon of mild madras curry powder

3 shallots, roughly chopped

1 teaspoon of pink Himalayan salt

2 tablespoons of water (filtered)

 

For the soup:

 

2 medium sized organic and grass fed chicken breasts, chopped into bite sized chunks

1 handful of coriander, finely chopped

Some extra chopped red birds eye chilli for garnish

1 tablespoons of coconut oil

1 bay leaf

1 cup of water

1 tin of organic coconut milk

 

From your kitchen:

 

A chopping board

A wooden spoon

A sharp knife

A few bowls for serving

A couple of teaspoons and tablespoons for measuring

A silicone spatula

A large saucepan (iron skillet, non-toxic)

A large ladle

A food processor

 

Method:

 

Step 1:

 

To start, simply throw in all your laksa base ingredients into the food processor and blitz a few times until a smooth paste forms. The leave this to one side whilst you get on with the soup base.

 

Step 2:

 

The next step is to heat your coconut oil in your pan over a medium high heat and add in your bay leaf and laksa paste. Cook for a few minutes until the lovely aromas waft out into your kitchen and the mixture comes to a full boil. Add your chicken now and cook for a further 5 minutes.

 

Step 3:

 

Then, add in your coconut milk with water and then bring to the boil. Once this happens it’s time to turn the heat down to simmer and keep it covered for around 15 minutes and your laksa soup is thickened and your chicken is cooked through as well.

 

Step 4:

 

Before serving please check for seasoning and then garnish with your chopped chilli and coriander and serve immediately! You can even spoon some over some white rice for a substantial dinner for autumn or winter.

 

 

This light yet creamy soup is super nutritious and filling which can be enjoyed both hot or cold. You can also play around with the different kinds of protein like wild fish and other sustainably caught fish, the choices are endless! This soup also freezes very well and a little goes a long way, give my laksa soup a go and see how delicious and quick it is to make.

 

 

Happy Baking!

 

Niki

Recipe Creator

 

https://draxe.com/cayenne-pepper-benefits/

https://draxe.com/turmeric-benefits/

Niki’s Raw Salted Caramel and Dark Chocolate Crispy Bites

nikibakes.co.uk, Sweet

crispysalted

Hey guys!

When I fancy a quick treat that doesn’t require too much time or effort, my salted caramel and dark chocolate crispy bites are just the ticket. Minimal ingredients are needed but with every bite there is a true taste sensation here, sweet and savory notes are being hit with every mouthful. This sweet treat is best had on workout days so your body can refuel again in the best possible way. My crispy bites are also free from refined sugar and you can control the level of sweetness by adding a little less maple syrup if you wish. What’s more, the dark chocolate also gives it that extra dimension of flavour as it complements the salted caramel beautifully.

 

Ingredients:

(use organic/natural ingredients where possible)

Makes around 20 crispy bites

Prep time: 5 minutes

Total time: 35 minutes

 

For crispy squares:

6 cups of organic brown crispy rice

½ cup of organic smooth almond butter

½ cup of organic maple syrup

1 teaspoon of pink Himalayan salt

3 tablespoons of coconut oil

 

For the raw salted caramel and dark chocolate glaze:

1 tablespoon of smooth almond butter

2 tablespoons of maple syrup

1/2 teaspoon of pink Himalayan salt

2 tablespoons of coconut oil

100g of organic dark chocolate (minimum 70%)

From your kitchen:

A large mixing bowl

A wooden spoon

A sharp knife

A few plates for serving

A couple of teaspoons and tablespoons for measuring

A silicone spatula

A deep brownie dish

A large saucepan

2 small saucepans

 

Method:

Step 1:

 

In your large saucepan, gently heat your smooth almond butter, maple syrup and coconut oil on a low heat. Use your silicone spatula or wooden spoon to mix it all together thoroughly. It will start to bubble up, don’t be alarmed but after 1 minute take it off the heat and continue to mix your lovely salted caramel filling.

 

Step 2:

Next, add in your brown crispy rice, one cup at a time, making sure it’s all coated evenly, add your pink Himalayan salt as this stage too. Transfer to your deep square tin dish and let it rest whilst you make your super speedy raw salted caramel and dark chocolate glaze.

 

Step 3:

In your small saucepan, heat up all your smooth almond butter, maple syrup, salt and coconut oil in just the way you did with the coating but let it thicken, this process will take around a couple of minutes. Don’t be alarmed when is bubbles, sure make sure you are constantly mixing the sauce. Transfer to a small bowl to cool down whilst you melt your dark chocolate in another small pan – please do not take your eyes of it as it can burn very quickly!

 

Step 4:

Drizzle over your salted caramel and dark chocolate as desired and refrigerate for about 10-12 minutes. Cut into squares and enjoy these sweet treats with a nice cut hot green tea! Yum.

Happy Baking!

Niki

Recipe Creator

https://draxe.com/healthy-chocolate/

http://healthyeating.sfgate.com/advantages-almond-butter-compared-peanut-butter-6541.html

Niki’s Mango and Redcurrant Ice Cream

2016, Healthy, International, Summer, Sweet

mangoredcurrant

Howdy everyone!

Let’s carry on embracing summer with my easy mango and redcurrant ice cream. You only need a handful ingredients and no ice cream maker is needed. Redcurrants are super good for you, they help in the production of red blood cells whilst mangoes help with maintaining good eye health and feeding the good bacteria in your gut. I love this ice cream because coconut milk stars as the base with a couple of ripe bananas. Thus, this chilled dessert is best eaten in the evenings on workout days. You’ll love the first fruity hit of the mango and then the light hint of creamy coconut at the end. It couldn’t be simpler, read on to find out how to make this yummy ice cream…

All you need to make 1 generous tub (to serve 6-8) is:

Prep time: 5 minutes

Total freezing time: 4 hours minimum or overnight

Ingredients:

1 ripe organic mango, peeled and stoned

100g of organic redcurrants, for topping at the end

1 tin of organic coconut milk

2 tablespoons of maple syrup

2 ripe organic bananas

4 tablespoons of water (at room temperature)

 

For you mango and redcurrant sauce:

½ ripe organic mango, peeled and stoned

2 tablespoons of water

2 tablespoons of xylitol

 

300 of organic redcurrants washed and ready to go

2 tablespoons of water

2 tablespoons of xylitol

 

From your kitchen:

 

1 small saucepan

1 wooden spoon

A few teaspoons and tablespoons

A blender

A silicone spatula

1 silicone tub

A knife

A vegetable peeler

A sieve

A small bowl

 

Method:

Step 1:

In your blender add in your coconut milk, water, maple syrup, bananas and mango all at once. Pulse for a few times until the desired smoothness is just right for you. I personally like little bits of fresh mango flesh in my ice cream to show so I only pulse a few times, this is totally up to you though!

Step 2:

Pour your delicious mango ice cream mixture into your silicone tub or mould and place into your freezer for at least 4 hours or even overnight.

Step 3:

To make your mango and redcurrant sauces for the topping of your ice cream you simply need to heat your small saucepan up and add in your chosen fruit first. Add in your xylitol and water and pop the lid on, cook the sauce down for 3-5 minutes or until the sauce has thickened. I like to pass my redcurrant sauce through a fine sieve so the seeds don’t pass through but again this is your own preference. Chill in the fridge until you are ready to serve your mango ice cream. Simple!

I absolutely adore this fun and fuss free ice cream even more as you can be so versatile with it too. Blackberries, blackcurrants, pomegranates and raspberries work very well in this dish too if you can’t get a hold of redcurrants. I like to serve my mango ice cream as an open bar for my friends and family to help themselves, it’s interesting to see the different combinations they come up with! My creation includes plenty of redcurrant sauce and chopped up mango pieces…oh and some fresh mint too.

Happy Baking!

 

Niki

Recipe Creator

 

https://draxe.com/mango-nutrition/

https://draxe.com/coconut-milk-nutrition/

Niki’s Coconut Bread

2016, International, Savoury, Spring, Summer, Sweet

cocobread2

Happy Friday guys!

Bread. Most of us love it and for those who are gluten free may also miss the occasional slice. Although there are many varieties without gluten they can lack flavour and often have many additives to enhance the flavour.

My coconut bread is quite simply delicious, easy to make and very good for you as well. No bread maker is needed here guys, just a few items from your kitchen and store cupboard. This bread is best made when you have free time as you need to be patient with the baking time, trust me…the result makes up for this. It’s also best to have it in the evenings as a little sweet treat on workout days, this will work better for you in terms of not hiking up your sugar levels in the day.

Coconut has had the limelight for the past couple of years. From coconut butter to its yoghurt and oil, it’s a true superfood when eaten in moderation and in rotation with other good fats. The medium-chain fatty acids in coconut oil are metabolized in quite a unique way. They go straight to the liver from the digestive tract, where they are used as a quick source energy or turned into ketone bodies, which can have therapeutic effects on brain disorders like epilepsy and Alzheimer’s.

 

To make a 1 small loaf you will need:

 

Prep time: 5 minutes

Cooking time: 50 minutes

Total Time: 1 hour

 

5 pastured eggs, beaten

2 tbsp raw honey (optional, omit if you want a more savoury coconut bread)

1/4 cup of grass-fed ghee, butter or organic coconut oil, melted and cooled

1/2 tsp of Himalayan pink salt

3/4 cup of organic coconut flour

1/4 cup of organic almond flour

 

From your kitchen:

 

A whisk or fork

A medium sized mixing bowl

A small loaf pan, lightly greased

A teaspoon and tablespoon

A small saucepan to melt your chosen oil or butter

A plastic spatula

A wooden spoon

 

Method: 

Step 1:

Preheat your oven to 180°C or gas mark 4. In your bowl whisk together the eggs, melted butter or oil, honey and salt until well combined.

Step 2:

Combine your coconut and almond flour slowly with your wooden spoon until no large lumps remain. Spoon the batter into your greased loaf pan and bake for 50 minutes. Apart from the beautiful aroma which will be wafting in your kitchen, you’ll be able to tell when it’s done as it becomes wonderfully golden on top and will be springy in the middle if you push lightly with your index finger.

Step 3:

Remove from the loaf pan and allow to cool completely on a wire rack before slicing the coconut bread.

I like to serve my coconut bread for a lovely brunch on a Sunday after my workout. I usually go for a variety of toppings. My favourites which are in my photo include crunchy almond butter, raw honey and toasted desiccated coconut with bee pollen, utterly delicious! Hope you enjoy this treat guys, please feel free to share your creations and tag me so I can have a look too. You could also make a savoury version of this coconut bread by omitting the honey completely and adding in some chopped herbs into the mixture and topping it off with some smashed avocado….mmmm, I’m very hungry now! Hope you enjoy creating my easy and delicious coconut bread.

Happy baking!

Niki

Recipe Creator

 

 

https://draxe.com/coconut-flour-nutrition/

https://draxe.com/coconut-oil-benefits/

http://www.pukkaherbs.com/pukka-products/food/coconut-oil/

http://www.sukrin.co.uk/sukrin-organic-coconut-flour-gluten-free-low-carb-high-fibre-produced-from-pure-raw-coconut-great-substitute-for-flour/

http://www.hilltop-honey.com/

Niki’s Eton Mess

2016, Healthy, Summer, Sweet

etonmess

Hey guys!

My Eton mess is a delightfully tasty and nutritious treat to enjoy this summer…dairy free and free from refined sugar, you’ll be loving how light you’ll feel afterwards! Strawberries are a very high antioxidant food and they’re bursting with vitamin c as well. The coconut milk that I have used in place of the traditional double cream is also rich in beneficial fat content and provides energy for the brain too along with being a natural antibiotic, too.

When I initially planned this dessert I was a little weary of the coconut milk and if it would work but it did because it’s so mellow and mimics the texture of double cream beautifully once whipped. So join me in giving my version a go, I am sure you will love how truly fun it is to make, you can get the kids involved too or for a group activity if throwing a dinner party, it’s a great ice breaker too as the guests can create their our Eton mess if an open bar is created, so laying out all three components with serving glasses and everyone just helping themselves. Xylitol is also used to create the meringue nests so it’s truly free from refined sugar as well, happy days!

To serve 4 you will need:

Prep time: 15 minutes

Cooking time: 15 minutes

Total time: 35 minutes

 

For the Strawberry Sauce:

A punnet of organic strawberries, hulled and halved (about 400g)

1 tablespoon of xylitol

2 tablespoons of filtered water

 

For the Cream:

1 can of organic coconut milk http://www.biona.co.uk/product-364-4.html

1 small carton/can of organic coconut cream (refrigerated overnight or for at least 2 hours beforehand)

1 tablespoon of organic maple syrup (refrigerated overnight or for at least 2 hours beforehand) http://www.meridianfoods.co.uk/Products/Other-ranges/Natural-Sweeteners/Organic/Maple-Syrup

For the Meringues:

4 egg whites (pasture raised)

2 tablespoons of xylitol http://www.totalsweet.co.uk/xylitol.php

 

From your kitchen:

An electric whisk or hand whisk

Three mixing bowls (one for each component of your Eton mess)

4 serving cups/tall glasses

A couple of tablespoons

A plastic spatula

A wooden spoon

A small saucepan

A baking sheet

A silicone baking sheet or baking parchment

 

First of all heat a small saucepan and tip in half the punnet of your strawberries. Heat them gently with your xylitol and water and let it simmer for about 5 minutes until a deliciously thick sauce forms, set aside to cool whilst you get your meringues ready.

I have purposefully prepared them at this stage to allow plenty of time for the sauce to cool down completely.  Preheat the oven to gas mark 3/180°C and whip up the egg whites until they’re double in volume, add in your xylitol bit by bit and you will see a smooth and glossy mixture coming together.

Take a tablespoon and spoon them out onto your baking sheet, making small round meringue shapes – try not to make them big as we want them to cook quickly and the smaller they are the quicker this will happen. Bake for about 10 minutes until the meringues have taken on a light golden colour and are soft and squidgy inside. Take them out of your oven and allow to cool completely.

Finally prepare your coconut cream (my favourite part!). Simply take your spatula and scoop out your coconut cream filling and your coconut milk (the top solid part only please, NOT the watery part!) and just gently whisk together with your maple syrup. The most deliciously firm and creamy cream forms guys, its magic! You are now ready to assemble your Eton mess! I particularly love to set out an open bar of all three parts of the Eton mess and let my guests help themselves, I really hope you enjoy this healthy sweet treat guys, best enjoyed in the cool summer evening.

 

Thank you for taking the time to read and try my recipes!

Happy Baking!

Niki

Recipe Developer

 

http://www.jamieoliver.com/news-and-features/features/why-local-fruit-is-the-best-fruit/#QvcxS6GEqHcztZJq.97

http://www.doctoroz.com/article/5-foods-starve-cancer

http://www.telegraph.co.uk/foodanddrink/foodanddrinkadvice/11727259/The-nutritional-benefits-of-coconut.html