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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Chocolate Eggs

 

Chocolate Eggs
Prep Time
20 mins
Cook Time
10 mins
Total Time
30 mins
 

These 'eggs' are a great substitute for the traditional shop bought eggs we eat at Easter. They are vegan, gluten and dairy free and best of all they contain some protein. Its also fun to get the children involved. If you want to add flavours, use some culinary quality essential oils; vanilla, cinnamon, peppermint, orange are some great flavours which work well. 

Course: Snack
Servings: 25 balls
Calories: 207 kcal
Ingredients
  • 30 g Chia Seeds
  • 200 g Oats
  • 350 ml Boiling Water
  • 50 g Coconut, desiccated
  • 50 g Cocoa Powder
  • 5 tbsp Maple Syrup
  • 30 g Coconut Sugar
How to make
  1. Place 100g of oats in a flat baking tray and mix them with 2 tablespoons of maple syrup. Place these in the oven at 180C for 10-5 minutes, depending on your oven, until they are a golden brown colour. Remove from the oven and grind the roasted oats in a nutribullet until you have a powder which is the texture of sand, so not too fine. Put aside to use later.

  2. Place the remain 100g and the chia seeds in a large bowl and cover with the boiling water. Leave to soak for at least 10 minutes. The liquid should soak into the oat and chia seed mixture. If you still have a lot of water you will need to drain this off. 

  3. Once the oats and chia mixture have been left to soak, add all the remaining ingredients to the bowl, including the ground roasted oats.

  4. Use your hands to combine and then make them into small balls.

  5. They are ready to eat straight away but are best kept in the fridge for at least a few hours.

  6. They can be stored in the fridge for up to 2 days.

  7. If you are making these for adults or for those who don't have nut allergies, you can substitute the ground oats for ground almonds or peanuts and also add a scoop of your favourite protein powder.  

Nutrition Facts
Chocolate Eggs
Amount Per Serving (100 g)
Calories 207 Calories from Fat 79
% Daily Value*
Fat 8.77g13%
Saturated Fat 4.87g30%
Sodium 5mg0%
Carbohydrates 26.51g9%
Sugar 8.66g10%
Protein 5.7g11%
* Percent Daily Values are based on a 2000 calorie diet.
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Healthy Chocolate Crispie Cakes

 

Chocolate Crispie Cakes
Prep Time
10 mins
Cook Time
10 mins
Total Time
20 mins
 

These are a healthier version of the traditional rice crispie cakes and a great treat for the whole family. This is a fun recipe to get the children involved in and they can choose their own toppings too. These cakes are not only super tasty but are also vegan(if you use the dark chocolate only), nut-free, gluten free. The best bit is that they do not contain any refined sugar! It's all naturally occurring and you can adjust the amount you use to reduce it further. So much better than anything you could buy from the shops!

Course: Snack
Servings: 25 cakes
Calories: 416 kcal
Ingredients
  • 200 g Oats
  • 7 tbs Maple syrup reduce this if you use milk chocolate
  • 50 g desiccated coconut
  • 200 g good quality dark chocolate, minimum 70% you can use a combination of dark and milk chocolate or just milk
  • 2 tsp vanilla extract or essence
How to make
  1. Mix the oats and 4 tablespoons of Maple syrup together and place them in a baking tray.

  2. Bake in the oven at 180C for between 10-15 minutes, until they are golden brown. Remove from the oven and allow to cool.

  3. Melt the chocolate.

  4. Add all the ingredients into a bowl and mix until everything is coated in the melted chocolate.

  5. Place a small amount of the mixture into cup cake cases. You can flatten these to make a base for your favourite topping, shape them into a nest so they can hold a couple of chocolate eggs, or just make them into normal 'crispie' cakes. 

  6. Place them in the fridge to cool for an hour of so. They will keep in the fridge for 5 days.

  7. I usually top mine with a teaspoon of peanut butter, a couple of slices of banana and a very small drizzle of honey. YUMMMMM!

Nutrition Facts
Chocolate Crispie Cakes
Amount Per Serving (100 g)
Calories 416 Calories from Fat 170
% Daily Value*
Fat 18.94g29%
Saturated Fat 11.52g72%
Sodium 35mg2%
Carbohydrates 54.35g18%
Sugar 30.97g34%
Protein 7.09g14%
* 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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Homemade Granola

 

Homemade Granola
Prep Time
2 mins
Cook Time
40 mins
Total Time
42 mins
 

This recipe is easy to follow and you can make a batch and keep it in an air tight container for about 4 to 5 days. It has no added sugar and lots of good healthy fats and protein. I love it on top off yogurt and it makes a great crumble topping for ice-cream or stewed fruit.

Course: Breakfast
Servings: 15
Calories: 375 kcal
Ingredients
  • 300 g Oats You can use a mixture of flakes such as quinoa flakes or buckwheat flakes
  • 50 g Desiccated Coconut
  • 160 g Apple Puree
  • 50 g Peanut Butter use one whcih is amde up of just peanuts and no added sugar or oil.
  • 2 tsp Ground cinnamon
  • 1 tsp Ground ginger
  • 100 g Pecans
  • 100 g Almond
  • 100 g Sunflower seeds
  • 100 g Dried Fruit I used dried chopped dates You can use apricots, cranberries, sultanas.
How to make
  1. 1. Turn the oven on to 180C

  2. 2. Place the oats, desiccated coconut, apple puree, peanut butter, ground cinnamon and ginger in a large baking tray. 

  3. 3. Mix together until the ingredients are evenly blended and place in the oven for 20 minutes.

  4. 4. Take the mixture out of the oven and add in the pecans, almonds and sunflower seeds. Mix through and return to the oven for a further 20 minutes. 

  5. 5. Remove from the oven and add in the dried fruit.

  6. 6. Allow to cool and store in an airtight container. 

Nutrition Facts
Homemade Granola
Amount Per Serving (100 g)
Calories 375 Calories from Fat 205
% Daily Value*
Fat 22.74g35%
Saturated Fat 5.28g33%
Sodium 22mg1%
Carbohydrates 32.3g11%
Sugar 10.03g11%
Protein 10.24g20%
* Percent Daily Values are based on a 2000 calorie diet.
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Coconut and Chia Seed Pudding

 

Coconut & Chia seed pudding
Cook Time
3 mins
 

There is no added sugar in this pudding. It works well hot or cold and can be eaten for breakfast, or as a pudding and even a snack. Packed with fibre, protein and flavour. Add your own topping to make it a more 'fancy' dinner party dessert. 

Course: Dessert
Servings: 2
Calories: 95 kcal
Author: Meera Bhogal
Ingredients
  • 265 ml Coconut Milk
  • 50 g Chia seeds
  • 1 Tbs Dried coconut milk optional but adds extra flavour
  • 1 Tbs Desiccated coconut
How to make
  1. Add ingredients to a pan and bring to boil and allow to simmer for 1 minutes.
  2. Pour into bowls or glasses and eat immediately if you want a warm porridge or pudding.
  3. Alternatively allow to cool and refrigerate for 2 hour or overnight if you want to serve it as a cold pudding.

For the topping on the image Add 100g blueberries and add 2Tbs of water to a pan, allow to simmer for a few minutes until the blueberries are soft. Pour over the pudding and place in the fridge top cool for a few hours. down to a pulp.

Nutrition Facts
Coconut & Chia seed pudding
Amount Per Serving (100 g)
Calories 95 Calories from Fat 64
% Daily Value*
Fat 7.12g11%
Saturated Fat 4.13g26%
Sodium 60mg3%
Carbohydrates 5.2g2%
Sugar 4.48g5%
Protein 3.43g7%
* Percent Daily Values are based on a 2000 calorie diet.
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