After making my last batch of raw millionaire bites it made me think how nice they would taste with some banana. So I adapted the recipe and sure enough another perfect treat that consists of four different layers that melt into each other. Not only are these little beauties rich and smooth in taste but they are healthy too. Packed with nutrients, vitamins and minerals that help provide energy, anti inflammatory, reduces the risk of anaemia and boosts the immune system – to name but a few.
Bananas do contain sugars but these are natural occurring sugars A medium banana contains around 14 grams of sugar but they are also filled with nutrients that your body needs for good health, including fibre, potassium and B vitamins.
These bites are perfectly balanced out with a smooth melt in your mouth cashew base, topped with the sweet banana and the gooey date and cacao that adds in a depth of richness.
No Bake Raw Banoffee Bites
No baking required, these bites are super easy to make and can be stored in the freezer for up to a month.
Organic peanut butter
Raw Cacao Powder
Agave or honey
Ground the cashew together with 2 tbsp of coconut oil, until its crumbly
Place into the bottom of a 9x9 tin/silicone.
Press down firmly and put into the freezer to set
Mash together the bananas and place on top of the frozen cashew base.
Place back in the freezer to set
Blend together the dates and peanut butter with 2-3 tbsp of coconut oil until it is a smooth caramel like texture. Add in a couple of tbsp of honey or agave nectar and mix well.
Take the base out of the freezer and add on the date mixture. Press down with the back of a spoon and smooth over.
Place back into the freezer to set (about half an hour)
In a saucepan on the hob place the cacao powder, 5 heaped tbsp of coconut oil and 2 tbsp agave or honey
Melt together until runny. Mix well
Take the base back out of the freezer and top with the cacao mixture
Place back into the freezer to set
Once all set and the chocolate has hardened, take out of the freezer and leave for about 10 minutes then cut into bite size pieces.
Store them in the freezer for when you fancy a treat
Give them a go and let us know how you get on
As a family we are forever changing our diet to be a well balanced and healthy one. After receiveing my diagnosis I am now dairy, red meat, processed food and refine sugar free. I am not sure if this diet is helping me but I do feel stronger and healthier than before.
I am experimenting in the kitchen with lots of different vegetables and frut. One item of veg that i eat every day is beetroot. Beetroots have long been used for medicinal purposes. They are low in fat, full of vitamins and minerals and packed with powerful antioxidants. The plant pigment that gives beetroot its rich, purple-crimson colour is betacyanin; a powerful agent, thought to suppress the development of some types of cancer. Beetroot is rich in fibre, exerting favourable effects on bowel functions.
So when the other half suggested veggie burgers for dinner I thought i would experiment and try a new recipe.
- Half a raw beetroot, grated
- 2 carrots, grated
- 2 radishes, grated
- 1 small cougette, cubed
- 2 sweet potatoes boiled and mashed
- 3 cloves of garlic, crushed
- 3 tbsp red kidney beans
- 3 tbsp corn
- tsp coriander
- tsp turmeric
- tsp cumin
- olive oil
- Coconut flour
- salt and pepper
- Prepare the vegetables
- Add all into a bowl and combine well
- I found the mixture to be a little too wet so i added some coconut flour to thicken it up
- Time to get your hands messy. Its a good time to get the children involved. Mould the mixture into balls in your hand and then flatten down to make a circular shape
- Cover the burger in some breadcrumbs
- Place in a hot frying pan, use olive/coconut oil to cook with. Turn over once brown
- They will begin to get a little crisp. Remove from heat
- Ready to serve
They may not look perfect shaped and they did begin to fall apart but they were tasty and went down a treat with the family. I think the sweet potato made the patties go a bit soggy, i didn’t mind it but you can swap the sweet potatoes with normal white potatoes.
The ideal meal on a summers evening, served up in wholegrain bun with sliced tomatoes and spinach. I also added some humus and butter bean butter onto the bread roll. Perfection.
It’s National Trail Mix Day on the 31st August, yes, You heard correctly. There is a national holiday all about nuts, fruit and seeds.
The great thing about trail mixes are that you can pretty much add anything you want to together, knowing that they are full of goodness and it will be full of flavour. You will get the sweetness from the dried fruits and the crunchiness from the nuts and seeds.
Nuts.com have teamed up with Brittany from Eating Bird Food to celebrate with a contest! I have been challenged to create a new trail mix or my own. I had to choose two items from a list and then add other items to the mix. We chose Goji berries and Cacao Nibs (click on Goji and Cacao to go through to the website)
The Pop of colour Trail mix Ingredients:
- Pecan Nuts
- Freeze Dried Strawberries
- Dried Mango
- Goji Berries
- Pumpkin Seeds
- Coconut Slices
- Cacao Nibs
- 1tsp Chia Seeds
- 1tsp Cinnamon
- 1tsp Extra Virgin Coconut Oil
Most of the ingredients above can be found at www.nuts.com
Trail Mixes are simple to make. We used 3tbsp of all of the ingredients, but its your choice on however much you want to make. Add all of the ingredients into a plastic zip lock bag, close it up and shake away. Rub the mix together through the bag, ensuring that all of the oil and cinnamon evenly coats the ingredients. Get the children involved in the mixing and choosing the ingredients.
Empty the contents from the bag onto a tray to dry out a little. Once ready, place the mix into smaller snack bags and store in the fridge or a cupboard ready to be grabbed as you leave the door.
Trail mixes are ideal for snacks on the go, pack lunches, picnics, adding to your breakfast or topping onto a yoghurt.
- Cacao nibs are high in Fibre, magnesium and potassium
- Goji Berries are high in vitamin A. The blue-red colours found in goji berries are natural anti-oxidants which may help protect the body against oxidative damage. Contains Lycium barbarum polysaccharides which may benefit the immune function, and may reduce fatigue.
- Almonds are a good source of fiber and protein. Naturally low in sugar.
- Pistachio nuts are rich in vitamin B6 and E, they are good for your skin and immune system
- Pecans are a good source vitamin B1, thiamin. Rich in protein and critical minerals for growth and metabolism.
- Chia seeds are among the healthiest foods on the planet. They are high in antioxidants, fiber, protein and omega 3 fatty acids.
- Pumpkin Seeds are high in Zinc which is good for the immune system and omega 3 fats. They are rich in vitamin k, E and B. Full of Protein. Contains huge amounts of zinc, a mineral very important in preventing osteoporosis
- Coconut oil contains fatty acids with powerful medicinal properties
This is our entry into the competition for a chance to be featured on the nuts.com blog, also to win a trail mix selection.
I love a recipe that doesn’t take too long to cook. I’m all for throwing ingredients into a pan, exploring with the textures and tastes and seeing what the final product turns out like.
Curries are not only quick to cook but are also easy. I believe you need to experiment with different flavours in order to find that perfect recipe.
This recipe is not only easy but cooked all in one pan and a great way of using up all those vegetables that are in the fridge. What’s fabulous about a vegetable curry is that anything goes, you can put in any vegetable and it will work.
- 6 big tomatoes, diced
- Half red onion, sliced and diced
- 250ml water/stock
- 3 garlic gloves, diced
- 2 small courgettes, sliced
- 2 handful of green beans, sliced
- Pack of mangetout and broccoli florets
- 3 tbsp black eyed beans
- Extra virgin coconut oil
- 1 small red chilli, sliced
- 1tsp coriander
- 1tsp cumin
- 1tsp turmeric
- 1tsp ground cardamom
- 1tsp curry/chilli powder
- Fry the onion and garlic in a pan with 2 tbsp of coconut oil.
- Once the onions are soft add in the tomatoes.
- The tomatoes will become soft and begin to make a sauce. Add in some of the water/stock. Stir
- Add in spices and stir. You could use garam masala paste.
- Once you have a sauce add in your choice of vegetables and cook for 5-10 minutes until all vegetables are cooked, dente.
- Sprinkle with flaked almond. Serve with rice.