Tag Archives: coconut oil

Walnut and Sweet Potato Cake

A really lovely cake with the sweetness of sweet potato and the goodness of so many natural ingredients. Gluten, dairy and processed sugar free and very easy to make.

2015-05-16 09.13.23
A perfect treat for morning tea.

I like to have snacks ready so that when l am working l can just grab them from the freezer and quickly pack my lunch box. This cake is a great lunch box filler as you can pack it frozen and it is ready to eat when needed mid morning or at lunch time. You can easily double the recipe if you are having a cook up and you can substitute the nuts with another kind or swap the sweet potato to something like pumpkin or carrot. This recipe cuts well and when the cake is cool l cut it with a serrated bread knife and wrap each piece individually with cling wrap and freeze.

2015-05-16 09.16.20
A firm cake that holds together well.

Ingredients:

2 cups organic almond meal (keep this in the fridge)

1/4 cup organic coconut flour

5 large eggs (700 grams) (These should also be kept in the fridge)

A generous 1/4 cup organic coconut oil

A generous 1/4 cup raw organic honey (or organic honey)

1 teaspoon organic cinnamon

1 teaspoon Bicarb Soda (Bob’s Red Mill Brandon is good)

1/2 cup walnuts (this measurement is when they are whole and not ground). Process these in the food processor until in small broken up pieces.

1 cup grated sweet potato (This measure is the sweet potato loosely filling the cup)

Method:

Place all of the dry ingredients in a bowl. Place the eggs in another bowl and whisk. In a saucepan warm up the coconut oil and honey until a liquid. Let cool.

2015-05-16 09.14.06
Everything is ready to be mixed together.

Add the liquid to the egg mix then add the grated sweet potato and walnuts. Now add this mix into the bowl with the dry ingredients and stir until combine.

2015-05-16 09.14.27
Use a spatula to combine all of the ingredients. Look out for the lumps of coconut flour and squash with the spatula.

Place in a greased square or rectangular metal or glass baking dish which has the base lined with baking paper. I grease the inside of the baking dish with the organic coconut oil.

2015-05-16 09.14.44
Greased and lined.
2015-05-16 09.14.59
Smooth the top with a spatula.

Bake in a 160 Degree Celsius oven until the outside of the cake is golden and the middle firmish. Don’t let the cake burn but the outside will be quite darkish brown when done.

2015-05-16 09.15.21
Let the cake cool in the tin for a few minutes. Cut around the edge with a knife to separate the cake from the baking dish.
2015-05-16 09.16.20
The edge pieces are nice and crunchy. Use a serrated knife when cutting for the best results.

This cake is lovely warm, but also freezes well. If you like it you can multiply the ingredients and make several so that they are on hand when needed. You can freeze them whole or in single slices and it is surprising how lovely the organic coconut oil is in baked goods and the cake still has a sweetness to it even though it has only a small amount of honey in it.

If you enjoyed this post please share with a friend. I share my everyday cooking and wellness tips on Facebook at Holistic Wellness For life and Primal Living Melbourne and on Instagram at holistic_paleo

Raw Superfood Slice

A creamy and satisfying raw and frozen slice which has a very high healthy fat content and is flavoured with the amazing Acai Berry Powder which is an excellent source of anti-oxidants.

2015-03-20 13.51.43
Extremely delicious and easy to make.

I have used a home made almond nut butter in this recipe but you could use one that has been commercially made. I like to activate my nuts to remove the anti-nutrients and by making the nut butter myself l can be assured of the ingredient content.

Making the Nut Butter:

You require 2 cups of raw nuts which have been soaked in filtered water and 1 tablespoon of sea salt for up to 24 hours for hard nuts such as almonds and around 6 hours for softer nuts such as cashews. They then need to be dehydrated as otherwise the nut butter will be too moist. Rinse well then add to the food processor with the chopping blade attachment and 1 cup of organic coconut oil, 2 pinches of pink Himalayan Rock Salt and 1 teaspoon of raw organic honey. Process until creamy. This can take up to ten minutes and it is a good idea to stop the food processor and wipe down the edges with a spatula so everything is evenly processed. You can keep this nut butter in the fridge for several days or use some of it as a spread and the rest in this lovely slice recipe.

2015-03-18 20.32.04
Keep processing until it is smooth and creamy

Making the Slice:

Ingredients:

1 1/2 cups of home made nut butter (I used almond)

1 1/2 cups raw activated cashews

3 level tablespoons raw organic honey

2 generous tablespoons Acai Berry Powder (This can be substituted for another Superfood powder or raw cacao).

2015-03-20 13.52.30
This powder is great in smoothies as well.

Method:

Add the ingredients to the food processor using the chopping blade. Process until well combined. Place the ingredients in a dish generously lined with baking paper and smooth out with a spatula.

2015-03-20 13.49.02
A quick taste test now is a good idea.
2015-03-20 13.49.23
All smoothed out and ready for the freezer

Place in the freezer to set for a couple of hours then slice into portions and return to the freezer.

2015-03-20 13.49.38
Smaller slices are better.
2015-03-20 13.50.35
Have a piece or two and enjoy.

As this slice has a high healthy fat content it does soften quite quickly when at room temperature and l prefer to eat it straight from the freezer.

You can follow me daily on Instagram at holistic_paleo and Facebook at Primal Living Melbourne and Holistic Wellness For Life.

Beetroot and walnut cake!

A lovely cake which is Paleo friendly, gluten, dairy and processed sugar-free. Before this cake is cooked it is the loveliest pink colour which unfortunately disappears after it has been baked in the oven. 

2014-08-23 19.10.31
The end piece is always so crunchy and delicious!

Ingredients:

2 cups almond meal

1/4 cup organic coconut flour (no need to sift, just squash the lumps))

6 free range eggs (700g)

A generous 1/4 cup organic coconut oil (gently melted)

A generous 1/4 cup raw organic honey (gently melted)

1 teaspoon organic cinnamon

1 teaspoon bicarbonate soda (Bob’s Red Mill Aluminium free ).

One small fresh beetroot peeled and grated

1/2 cup raw activated walnuts chopped roughly (or just raw walnuts)

Extra whole walnuts for the top of the cake.

2014-08-23 18.04.02
Ready to be mixed

Place all of the ingredients in a mixing bowl and gently combine with a spatula.

2014-08-23 18.05.27
The colour is lovely

Place the mixture in a greased and lined baking tin. Smooth the top with a spatula and then place the extra whole walnuts on top of the cake

2014-08-23 18.08.19
I greased my tin with coconut oil.

Bake in a 180 degree celsius oven until golden and quite firm.

2014-08-23 18.43.58
The cake will be golden and smell delicious

Remove the cake from the oven and run a knife around the edge of the cake to separate it from the tin. Turn the cake gently onto the cooling rack, remove the baking paper from the bottom and turn over.

2014-08-23 18.45.46
Let the cake cool and then sample a piece! I use a serrated knife to gently cut a piece.
2014-08-23 19.16.37
The cake is lovely eaten warm!

If you have enjoyed this post please share it with a friend. You can also follow me on Instagram at holistic_paleo.

Sesame snaps with poppy seeds and cinnamon

2014-08-02 11.54.24
A lovely snack and easy to make!

A favourite snack that you can make at home! This is a twist on the popular sesame snap but the recipe is easily modified to have a more traditional flavour. The original recipe is from ‘The Merrymaker Sisters” website and l have modified it by adding in poppy seeds and cinnamon.

This is a very quick and easy snack to make and they can be kept in the freezer to add to lunch boxes.

Ingredients:

1 and 3/4 cups of organic sesame seeds

1 cup of organic almond meal

1/2 cup raw organic honey

1/4 cup organic coconut oil

2 tablespoons poppy seeds

1 generous teaspoon cinnamon

Note: If you want a traditional sesame snap leave the poppy seeds and cinnamon out and use 2 cups of sesame seeds. 

Method:

Mix all ingredients together in a bowl. Place half of the mixture onto a piece of baking paper and cover with another piece of baking paper. Roll out carefully to flatten.

2014-06-20 16.53.43
Gently roll the mixture so it is even.

Roll the mix to about 1/2 a centimetre. Remove the top paper and use a knife to straighten the edges and then re-roll. Do this for the other half of the mixture.

2014-08-01 20.51.53
Life the baking paper and flattened mixture onto the baking tray

Bake the sesame snaps in a 180 degree celsius oven for approximately 10 minutes or until golden.

2014-06-20 17.07.53
Golden cooked sesame snaps.

Let the sesame snaps cool for a short time and then lift off the tray by grabbing the edges of the baking paper. Place on a flat surface and using a sharp knife cut the edges off and then cut into rows and then smaller pieces.

2014-06-20 17.38.16
Use the edges to taste test your cooking.
2014-06-20 17.39.47
These are the plain sesame snaps. Once cooled they can easily be stored in the freezer and are a handy snack.

It is a good idea to make your own snacks if you can as this ensures that you know exactly what is in the food you are eating. There are no nasty additives, colours or flavours in these bars, and this is a great way to eat healthier.

I hope you enjoyed this recipe. I post daily on Instagram, Facebook and Twitter and the links are on the bottom of the website. Thank you Carolyn

Beetroot and pumpkin cake (gluten and dairy free)

The smell of a cake baking in the oven is really lovely and the anticipation builds as the cake is almost cooked. This recipe has a lovely combination of fresh beetroot and pumpkin in a paleo friendly, gluten and dairy free recipe.

An afternoon delight!

Ingredients:

2014-07-13 13.27.57
Fresh beetroot and pumpkin

Fresh beetroot and pumpkin as shown in the picture. I used one medium sized beetroot. Grate them in the food processor using a fine grating disk or hand grate if you don’t have a food processor.

1/4 cup coconut flour

2 cups almond meal

6 free range eggs

1 teaspoon cinnamon

1 teaspoon bicarbonate soda

1/4 cup organic coconut oil (gently melted)

1/4 cup (generous) raw organic honey (gently melted)

Place all of the ingredients into a bowl and mix well. 

2014-07-13 14.24.36
Mix the ingredients well ensuring there are no clumps of beetroot or pumpkin.

Place the mix into a greased and lined loaf dish.

2014-07-13 14.28.00
Use a spatula to ensure the top is smooth and even.

Decorate with pumpkin seeds.

2014-07-13 14.30.32
The pumpkin seeds add a lovely crunch to the top of the cake.

Bake in a pre-heated 180 degree celsius oven until well done. It is quite a heavy cake so will have a very golden brown appearance when cooked. Remove from the baking dish and let cool on a cooling rack. Slice and eat. Freeze any leftovers for the lunch box.

2014-07-13 15.47.35
A lovely moist cake with an interesting sweet flavour!

If you have enjoyed this post please share with a friend. Thankyou Carolyn

Instagram: holistic_paleo and Twitter: Holistic Paleo@carolynlgray

Sensational Seed and Nut bars

2014-05-22 10.12.48

Healthy, easy to make seed and nuts bars, or just seed bars if you leave the nuts out as the ones above. This recipe is very flexible and l know there are heaps of other bar recipes on the web but this one suits me, my lifestyle, tastes and food choices. The ingredients are all wonderful and you can add more or less of each seed and it wont matter. To be adventurous you could add herbs, raw cacao, cinnamon or garlic and l may start experimenting a bit now l have this basic recipe worked out. The ones in the picture above do not have nuts or coconut, but l prefer the batch l made today which included them. I use organic and activated ingredients but it is up to you and your preferences. Regular nuts and seeds will work well, but l need to support my digestion and overall health as much as possible so use the best ingredients l can.

Ingredients:

1 cup activated organic sunflower seeds

1 cup activated organic pumpkin seeds

1 cup organic sesame seeds

1 cup black chia seeds

1 cup activated mixed nuts (I used walnut, almond and brazil)

A generous 1/2 cup organic shredded coconut

8 Medjool Dates seeded and chopped (roughly chop just to make it easier for the food processor)

A good 1/2 cup raw organic honey (use organic or regular honey if that is what you have or even rice malt syrup)

A good 1/2 cup organic coconut oil

2014-05-24 10.40.52

Place the nuts, seeds, shredded coconut and dates in the food processor and chop until roughly chopped. Tip this into a good sized glass bowl. I used the same measuring cup for the organic coconut oil and raw organic honey and with both in there it should look really full. Put the coconut oil in the cup first so it is easier to remove.

2014-05-24 10.45.57

Melt the coconut oil and honey in a saucepan on very low heat. You don’t want it too hot so remove from the heat just before it is all melted. Give it a stir and then pour it into the seed, nut, date and shredded coconut mix. Stir well and taste test. It should be delicious and sweet.

2014-05-24 10.48.04

Place a sheet of grease proof paper over a baking tray and run your finger around the edge to make a crease. Pour the mix onto the tray and flatten with a soft spatula or the back of a spoon. Make sure it is quite even across the whole tray and give special attention to the corners.

2014-05-24 10.49.41

I have tried a few different oven temperatures and times but basically you don’t want the oven too hot as you will burn the seeds and lose lots of nutrients, and you want to just cook it until the edges are going golden. I cooked mine today in a Fan Forced Convection Oven at 170 Degrees Celsius for 30 minutes. You will be able to check this after your first batch.

2014-05-24 11.21.01

Remove the tray from the oven and let cool until cold. I left mine for about 1.5 hours.

2014-05-24 13.29.13

Use the edges of the baking paper to carefully remove the bars as a whole from the tray and lay it on a flat bench. Cut the bars while still on the baking paper into whatever size suits you using a very sharp knife and wiping clean after cutting a row. I think it is better to have the bars quite small as then you have more of a choice over serving size.

2014-05-24 13.31.59

Carefully lift each bar into the container for freezing unless you are going to eat them all fresh. If they are a bit crumbly you can place the whole lot into the freezer with a cutting board underneath so they harden a bit before placing in the tub.

2014-05-24 13.45.14

The best part of the whole cooking experience is eating the crumbs. Scrape them off the baking paper and into a bowl. Enjoy! You could dip something into these crumbs such as a banana or use them as a topping.

2014-05-24 13.44.14

If you enjoyed this post please share it with a friend. I am now on Instagram!, Twitter! and Facebook! which are all accessible through the webpage. Instagram: holisticwellnessforlife, Twitter: Holistic Wellness @carolynlgray, Facebook: Holistic Wellness For Life. Thanks Carolyn

Walnut and Sweet Potato Cake

2014-05-10 17.32.38

A cake that is free of dairy, processed sugar and gluten!

I like to cook in bulk so that l don’t have to do any more cooking than l already do, and so that l have snacks in the freezer for the busy times. On the days l am working l grab a piece of this cake from the freezer and put it in my lunch box. There is also an apple and cinnamon cake on the website which l make as well. To make these cakes today l tripled the recipe, but the ingredients listed just make one cake. This is a firm cake with a sweet flavour. You can substitute the nuts with another kind or swap the sweet potato to something like pumpkin or carrot. This recipe cuts well and when the cake is cool l cut it with a serrated bread knife and wrap each piece individually with cling wrap and freeze. My husband has discovered how nice my cakes are and is also taking a piece to work each day which means that l am having to make them more often.

2014-05-10 17.04.37

Ingredients:

2 cups organic almond meal (keep this in the fridge)

1/4 cup organic coconut flour

5 large eggs (700 grams) (These should also be kept in the fridge)

A generous 1/4 cup organic coconut oil

A generous 1/4 cup raw organic honey (or organic honey)

1 teaspoon organic cinnamon

1 teaspoon Bicarb Soda (Bob’s Red Mill Brandon is good)

1/2 cup walnuts (this measurement is when they are whole and not ground). Process these in the food processor until in small broken up pieces.

1 cup shredded sweet potato (This measure is the sweet potato loosely filling the cup)

2014-05-10 16.04.58

Method:

Place all of the dry ingredients in a bowl. Place the eggs in another bowl and whisk. In a saucepan warm up the coconut oil and honey until a liquid. Let cool. Add the liquid to the egg mix then add the shredded carrot and walnuts. Add this mix into the bowl with the dry ingredients and stir until combine.

2014-05-10 16.09.29

Place in a greased square or rectangular metal or glass baking dish which has the base lined with baking paper. I grease the inside of the baking dish with the organic coconut oil. Bake in a 180 Degree Celsius oven until the outside of the cake is golden and the middle firmish. Don’t let the cake burn but the outside will be quite darkish brown when done.

2014-05-10 17.46.17

This cake is lovely warm, but also freezes well. If you like it you can multiply the ingredients and make several as l did today so that they are on hand when needed. You can freeze them whole or in single slices as l do. It is surprising how lovely the organic coconut oil is in baked goods and the cake still has a sweetness to it even though it has only a small amount of honey in it.

If you enjoyed this post please share with a friend. I share my everyday cooking and wellness tips on Facebook at Holistic Wellness For life and on Twitter at Holistic Wellness @carolynlgray.

Snack bars-all natural

 

2014-04-10 21.00.11

Another lunch box filler or sweet snack to fill in the holes that are left by following a restricted diet. These snack bars are crunchy and sweet eaten straight from the freezer which is how l prefer them, but if l pack them in my lunch box for work l use a cool block so they stay cool. The raw organic honey, medjool dates and organic coconut oil provide the elements of sweetness and stickiness that helps to hold the bars together. Everything in these bars is healthy and natural and the best part is scraping the bits off the tray and eating them while still warm. See if you can resist!

2014-04-10 19.43.45

I like to make things in bulk and freeze them but if this doesn’t suit you then just halve the recipe. If you halve it just use one baking tray instead of two. It can be good to start with a smaller quantity as it often takes a few goes to get a recipe right or to make adaptations to it that suit you.

Ingredients:

1 cup Almond Meal (I keep mine in the fridge)

1 cup organic shredded coconut

1 cup organic sesame seeds (I also keep all of my seeds and nuts in the fridge)

1 cup of Pepitas

1 cup of Sunflower Seeds

1 cup of Chia Seeds

2 cups of chopped nuts (I used walnuts almonds and macadamias)

2 teaspoons organic cinnamon

12 medjool dates seeded and chopped

4 generous tablespoons raw organic honey (or organic honey)-warm so it is just a liquid

1 good cup of organic coconut oil-warm so it is a liquid

2014-04-10 16.39.122014-04-10 16.49.152014-04-10 16.51.07

Method:

Place the nuts and dates in the food processor and pulse. Add all of the other dry ingredients and mix well. Place in a bowl and mix through the liquid honey and coconut oil. This is the time for a taste test. Yum!

Grease the two trays well with coconut oil (one if halving the recipe) and place half of the mixture on each tray. Spread the mixture evenly over the tray and using an egg flipper push the mix down so it is flattened and compacted. Focus on the corners and edges also. Place the trays in a pre-heated 160 degree celcius oven and bake until the edges are quite golden. Around 30 minutes but it will depend on the oven.

2014-04-10 18.17.17 2014-04-10 18.18.02 2014-04-10 20.36.29

Let the trays cool for about five minutes and then run a sharp knife around the edge of the tray and carefully cut lines into the mix as shown in the picture. When the trays are completely cool, cover with cling wrap and place into the freezer for about one hour. Take the trays out of the oven and use a cake server to go around the edge of the tray and loosen the bars. Bend the tray slightly until you can see the bars lifting off the tray. Use the cake slicer to carefully lift each piece out of the tray. Place into a container and put in the freezer. This is the time to scrape the leftover pieces off the tray and enjoy. So yummy!

If you have enjoyed this post please share it with a friend. I am also on Facebook at Holistic Wellness For Life and Twitter at Holistic Wellness@carolynlgray. Thanks Carolyn

Rosemary and Sea Salt seed bars

2014-03-12 20.14.24

These were really nice on their own but l can imagine having them with a nut butter or avocado with tuna or salmon on top. I cut them quite small so they are more like a cracker biscuit and have placed them in the freezer to pack in my lunch when working.

Ingredients:

1 cup of organic sesame seeds

1 cup of organic pumpkin seeds

1 cup of organic sunflower seeds

1 generous tablespoon organic coconut oil

1 generous tablespoon raw organic honey

1 heaped tablespoon fresh rosemary

1/2 teaspoon sea salt

1 cup filtered water

Place all of the ingredients into the food processor and blend until smooth.

Spoon the mix into a well greased biscuit tray (mine was 24cm x 34cm) and spread out smoothly with a spatula until even across the pan. I greased the pan with organic coconut oil and it is very important to grease the base well. The mixture should be about 1/2 cm thick across the tray. Bake in a 180 degree celsius oven until golden on top. Remove from the oven and while still in the tray cut the mix into slices. A tip is to run a knife around the edge of the tray to loosen the bars slightly. I cut mine into small squares as it had slightly stuck to the tray and they were easy to get out with a spatula. Carefully lift each piece out of the tray and place carefully with space between each piece onto two clean and greased trays. Return to the oven and bake for about another ten minutes or until they are looking golden. Remove from the tray with a spatula and place on the cooling rack. You can eat these bars fresh or place in the freezer to use later on.

2014-03-12 20.13.32

If you have enjoyed this post please share with a friend. I am also on Facebook and Twitter.

Sweet Potato chips

2014-03-02 14.29.57

I just made a batch of these and they were gone in a flash. Eaten straight from the oven they are so delicious with a warm and sweet flavour. You can make these with lots of different vegetables but sweet potato is my favourite cooked in coconut oil with a sprinkling of sea salt and ground black pepper.

Ingredients:

One large sweet potato

One tablespoon organic coconut oil

Pinch of sea salt

Pinch of ground black pepper.

Method:

Firstly peel and wash your sweet potato. You can use several sweet potatoes if you want to make a really big batch. You will just need more oil and salt. If you have a mandolin or other kind of slicer that is a help but l cut these with a knife and it gave them a rustic quality. Cutting them too thin isn’t really a problem but if you cut them too thick they will remain slightly soggy and not go crispy. They will still taste nice but it is better to try and cut them all quite thin so they cook evenly.

Once they are cut place them in a bowl with the sea salt, black pepper and melted coconut oil. You can use Extra Virgin Oilive Oil if you don’t have coconut oil or you don’t like the flavour. Give it all a good mix so the sweet potatoes are all coated in oil.

2014-03-02 13.59.21

Lay the sweet potato slices out on trays lined with baking paper and place into a pre-heated hot oven (200 degrees celsius). After about five minutes take them out and flip over each piece of sweet potato with some tongs. This can be a bit fiddly but will ensure the sweet potato chips are nice and crispy. I used three trays for the one sweet potato so if you make a big batch you will need to do a few batches to cook them all.

2014-03-02 14.01.06

When the sweet potato chips are looking golden and some are showing signs of burning on the edges they are done. Remove the trays from the oven and let the sweet potato chips cool for about five minutes. Pick each one up with tongs and place in a bowl to serve. They should be quite crispy and still warm. They are best eaten straight away.

If you have enjoyed this post please share it with someone. I am also on Facebook and Twitter. Thankyou Carolyn

Apple and cinnamon cake (Paleo)

2013-10-13 16.05.36 2013-11-04 16.41.38

I am re-posting this recipe because l have many new followers and wanted to share this wonderful recipe again with everyone. The mix of coconut, cinnamon and apple is really enticing and satisfying. Since l have adopted the Paleo diet this cake has become one of my favourite snacks.

Ingredients:

2 green apples, 2 cups almond meal, 1/4 cup coconut flour , 6 free range eggs, 1/4 cup organic coconut oil, 1/4 cup raw organic honey, 1 teaspoon cinnamon, 1 teaspoon bicarbonate soda (Bob’s Red Mill Aluminium free ).

Method:

Chop up the apples into small pieces. I leave the skin on because of the additional fibre and nutrients. Place in a saucepan with the organic coconut oil and cinnamon. Bring to the boil then simmer until the apples are soft. The smell in your kitchen will be amazing. Beat eggs and honey then add dry ingredients. Add contents of the saucepan and mix together. Place mixture in a greased and lined loaf tin and bake in a 170 degree celsius oven for approximately 40 minutes. Cool on cake rack. Yum! You can also use square tins as the picture above shows. The cake on the right is darker because l let the cinnamon and apple mix cook a bit longer than for the cake on the left. 

Hint;

When cool l slice this cake into single portions, wrap in glad wrap and freeze. When l am working and pack a lunch l just pop a piece into my lunchbox. Now my husband has realised how delicious it is l make double batches every few weeks to keep up the supply.