No Grain Coconut Cookies

This started out as an experiment which I didn’t feel would work because I struggle to get the consistency of recipes right when I use Coconut Flour. But this one not only worked but the cookies are so delicious and soft, not crunchy. The flavours are subtle and not over powering and there is just enough sweetness to satisfy a sweet craving. However you can always add some apple puree for an extra bit. There is no grain, fat, dairy or egg in this cookie.

No Grain Coconut & Date Cookies
Prep Time
5 mins
Cook Time
15 mins
Total Time
20 mins
 


Course: Snack
Servings: 12 cookies
Ingredients
  • 60 g Coconut Flour
  • 50 g Desiccated coconut
  • 100 g Cashew Nuts These must be soaked in water for at least 20 minutes
  • 1 large Banana
  • 30 g Chopped dates
  • 1 tsp Ground cinnamon
How to make
  1. Rinse the soaked cashew nuts and place them in a Nutribullet with the banana. Add a little water and blitz to create a smooth and paste, like a smoothie consistency.

  2. Add all the other ingredients in a bowl and add the cashew/banana mixture to this.

  3. Use your hands to mix  and bring the ingredients together to make a firm dough.

  4. Using your hands make the dough into 12 small cookies. Make a ball first and then press them between your palms to flatten.

  5. Place on a oiled and lined baking tray and bake for 15 minutes at 180C.

  6. Cool on a baking tray once cooked and then enjoy.

  7. They will keep in an air tight container for 2 days.

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Cauliflower, Leek & Potato soup

 

Cauliflower, Leek & Potato Soup
Prep Time
5 mins
Cook Time
20 mins
Total Time
25 mins
 

Super simple, super easy and super tasty! This is a classic combination with a difference; its vegan and gluten free an has good fats and protein from the cashew nuts. A family favourite, even for my daughter who doesn't like cauliflower!

Course: Main Course
Servings: 8
Calories: 79 kcal
Ingredients
  • 130 g Onion coarsely chopped
  • 190 g Leeks Coarsely chopped
  • 10 g Fresh Garlic chopped
  • 280 g Potatoes leave the skins on and roughly chopped
  • 750 g Cauliflower roughly chopped
  • 20 g Fresh basil
  • 2 tsp Bouillon or just use Stock instead of water to cook soup in
  • 1 tsp Salt
  • 1 tsp Ground Nutmeg
  • 1 tsp Ground coriander
  • 100 g Cashew Nuts
  • Water or Stock to cover the vegetables in the pan
How to make
  1. You will need a large cooking pot, preferably heavy based and a food processor. 

  2. Place all the ingredients in the large pot and cover it with enough water or stock so that the vegetables are fully immersed. 

  3. Place the pan on a high heat and bring to the boil. Then reduce the heat and simmer until the vegetables are cooked. This should take about 15 minutes. 

  4. Let the Soup cool a little and then using a ladle, spoon out some of the mixture in to the food processor and blitz until smooth. Continue in this way until all the soup has been blitzed and you have a smooth creamy soup.

  5. Serve with a sprig of fresh coriander and a dollop of dairy free live yogurt or live milk yogurt. 

Nutrition Facts
Cauliflower, Leek & Potato Soup
Amount Per Serving (100 g)
Calories 79 Calories from Fat 33
% Daily Value*
Fat 3.63g6%
Saturated Fat 0.75g5%
Sodium 17mg1%
Carbohydrates 8.1g3%
Sugar 2.8g3%
Protein 3.46g7%
* Percent Daily Values are based on a 2000 calorie diet.
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Cashew Nut & Sage Creamy Chicken

 

Cashew Nut & Sage Creamy Chicken
Prep Time
10 mins
Cook Time
20 mins
Total Time
30 mins
 

You would never be able to tell this dish is dairy free. The cashew nut and sage sauce work together  provide a velvety texture and a subtle hint of sage. I also use the broccoli stems in this dish which we often throw away. This can be made into a vegan dish by replacing the chicken with the tofu. I serve it with red rice for added fibre and nutrients but it works well with quinoa too or even cauliflower rice or brown and wild rice. 

Course: Main Course
Servings: 6 people
Calories: 113 kcal
Ingredients
For the Cashew Nut & Sage Sauce
  • 200 g Cashew Nuts soaked in boiling water for 10 minutes. and drained
  • 300 ml Stock or water
  • 3 tbs Nutritional years
  • 5 g Fresh sage leaves
For the rest of the dish
  • 500 g Chicken breast chunks or 300g Firm Tofu for a vegan version
  • 1 tbs Olive oil
  • 110 g Onion chopped
  • 10 g Fresh garlic chopped
  • 200 g Broccoli, florets and stem chopped
  • 170 g Red Pepper chopped
  • 70 g Fresh spinach leaves
  • 100 g Leeks chopped
  • 400 ml Stock or water
  • salt and pepper to taste
How to make
To Make the Cashew Nut sauce
  1. Add the soaked and drained cashew nuts, stock, nutritional yeast, and sage to a food blender or a nutribullet. Blitz for 30 seconds until you have a smooth, pale creamy green coloured sauce. Put aside whilst you make the chicken.

To make the rest of the dish
  1. Heat the oil in a large sauce pan over a medium heat.

  2. Add the onions and the garlic and stir.

  3. Add the chicken and the rest of the vegetables. Stir well.

  4. Add the cashew nut sauce and the remaining stock. Stir and bring to the boil.

  5. Reduce the heat, place the lid on the pan and allow to simmer for 20 minutes. 

  6. Serve with Red Rice, Quinoa, or cauliflower rice. 

Nutrition Facts
Cashew Nut & Sage Creamy Chicken
Amount Per Serving (100 g)
Calories 113 Calories from Fat 60
% Daily Value*
Fat 6.62g10%
Saturated Fat 1.57g10%
Sodium 39mg2%
Carbohydrates 4.22g1%
Sugar 1.33g1%
Protein 9.17g18%
* Percent Daily Values are based on a 2000 calorie diet.
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Cashew Nut Cream Cheese & Chive Dip

 

Cashew Nut Cream Cheese
Prep Time
30 mins
Cook Time
5 mins
Total Time
35 mins
 

This super easy recipe is extremely versatile. It can be used as a dip but by adding a little bit of extra water, it can be made into a vegan white sauce. Cashew nuts are full of good fats and a source of vegan protein. Nutritional yeast, which is readily available in health food shops and on line, is a significant source of some B complex Vitamins and it is fortified with B12. This is something vegans and vegetarian miss out on because it is mostly commonly found in meat. 

Course: Snack
Calories: 435 kcal
Ingredients
  • 100 g Cashew Nuts
  • 3 tbsp Nutritional yeast
  • 1 tsp Mixed herbs
  • 10 g Chives
  • 20 ml Water
  • 2 tsp Himalayan Salt
How to make
  1. Soak the cashew nuts in hot water from the kettle for between 10 and 30 minutes or up to 24 hours.

  2. Drain the cashew nuts and add them , along with all the other ingredients not a Nutribullet or food processor. Blitz until you have a smooth creamy mixture. 

  3. Serve with crudités, nachos or spread on toast or crackers. 

Nutrition Facts
Cashew Nut Cream Cheese
Amount Per Serving (100 g)
Calories 435 Calories from Fat 266
% Daily Value*
Fat 29.59g46%
Saturated Fat 5.8g36%
Sodium 54mg2%
Carbohydrates 18.26g6%
Sugar 5.47g6%
Protein 24.01g48%
* Percent Daily Values are based on a 2000 calorie diet.
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Cherry Energy Balls

 

Cherry Energy Balls
Prep Time
30 mins
 

These are delicious and easy to make. The cherry and coconut add all the sweetness you need and the nuts add lots of protein. Cherries are one of the only food sources of melatonin which supports sleep. 

Course: Snack
Servings: 25 balls
Calories: 339 kcal
Ingredients
  • 250 g Whole Cashew nuts you can replace these with a nut of your choice
  • 150 g Dried Montmorency cherries any cherries will do
  • 200 g Ground Almonds
  • 50 g Sunflower seeds
  • 100 g Popped Amaranth you could use popped quinoa instead
  • 100 g Desiccated Coconut
  • 100 g Coarsely ground nuts for decoratimg
  • 2 scoops Protein powder of your choice optional
How to make
  1. Soak the cherries and cashew nuts in some boiling water, just enough to barely cover the mixture, for about 10-15 minutes. You can leave them over night too. 

  2. Use the a Nutribullet to blend the cherry and cashew mixture. Use the water as well. 

  3. Add the blended mixture and the remaining ingredients in a large bowl.

  4. Using your hands, make them into small balls.

  5. Decorate them by rolling them in the coarsely ground nuts or some extra desiccated coconut. 

  6. Store in the fridge to help them firm up. 

The nutritional content does not include the optional protein powder.

Nutrition Facts
Cherry Energy Balls
Amount Per Serving (100 g)
Calories 339 Calories from Fat 181
% Daily Value*
Fat 20.12g31%
Saturated Fat 8.65g54%
Sodium 18mg1%
Carbohydrates 30.27g10%
Sugar 16.28g18%
Protein 9.31g19%
* Percent Daily Values are based on a 2000 calorie diet.
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