what's new?...KOJA superfood mixes

You may have noticed KOJA's range of superfood mixes in your local health food store: they are specially formulated combinations of superfoods, nuts, seeds and berries which you can sprinkle on your breakfast, blend into smoothies or add to raw desserts and treats (which is what I did to create the above slice�more info below).

In the interests of full disclosure, I was sent a free sample of KOJA's Daily superfood mix to try. Because I fell in love with it, I'm reviewing it here. I often get sent products to try for free, but my reviews will always be my own opinion. If I'm not so keen on a product, I may simply choose not to write about it.

Why do I love the KOJA mixes? 

Because, as they say themselves, they are a real food alternative to supplements and pills. They are packed with vitamins and minerals and taste great. I always prefer whole foods over supplements wherever possible: why take a pill when you could eat something instead? (I like eating). 

KOJA Daily superfood mix.
Good enough to eat by itself with a spoon (which I did).

Add it to raw treats, like my Chewy KOJA Slice

The mixes are the perfect addition to raw treats. They add crunch, flavour and extra nutrients. I used the KOJA Daily mix to make the Chewy KOJA Slice pictured above. The slice is a chewy, raw, gluten-free, grain-free, refined sugar-free treat packed with healthy fats, protein and antioxidants. You can find the recipe on the KOJA website here (thank you KOJA for publishing it!). 

I was also lucky enough to be interviewed by the lovely team at KOJA about how I maintain a healthy lifestyle and deal with criticism about my choices, which you can read here.

Verdict

The KOJA mixes are a delicious way to add a nutrient boost to your breakfast, smoothies or treats.

You can find out more about the range here.

spiced carrot mug-cake...with a collagen hit

I've been making this in the mornings when I feel like something warm and spiced for breakfast (instead of my standard leftover-dinner-meat-and-veg). I just chuck all the ingredients into a ramekin or mug, whisk together with a fork, microwave for a minute or so and then cover it with some baking paper or foil and take it with me to work. By the time I'm at my desk, it's cooled just enough to be ready to eat: warm and delicious. I know microwaving isn't ideal, but sometimes that's all I have time for. You could bake it in the oven instead if you have more time.

The "collagen hit" comes from the addition of Great Lakes Collagen Hydrolysate. It's a concentrated combination of amino acids in powder form (derived from beef) which apparetly supports the re-production of blood cells and repair of connective tissue. I've been doing a fair bit of sparring recently at Muay Thai so I've been copping a bit of a bashing, but I feel like the collagen has been helping with my recovery. I take a tablespoon or so each day, either dissolved in water or in a mug-cake like this one. It's flavourless and blends well into hot or cold liquids. A good friend of mine got me onto it (thanks Tristan!) and I buy it from Cannings in Melbourne (where I get all my free-range meat and eggs). You can also buy it online. 

I don't add any sweetener to the recipe as the carrot provides sweetness, but you could add a teaspoon or so of your preferred sweetener if you like. Once it's cooked, I take a spoonful from the top and then fill the hole with some shredded coconut. It's also delicious eaten with some thick Greek yogurt or coconut yoghurt.

ingredients

1 free-range egg

1 tbsp Great Lakes Collagen Hydrolysate (optional)

1 large carrot, or 2 small ones, finely grated *

� tsp vanilla powder or extract

� tsp ground cinnamon

Pinch of ground nutmeg

1 tbsp unsweetened desiccated coconut

1 tbsp coconut flour

Splash of water, coconut milk or nut milk

Extra unsweetened desiccated coconut or yoghurt to serve

preparation

1. Crack the egg into a ramekin or large mug. Add the Great Lakes Collagen (if using) and whisk well with a fork. Whisk in the grated carrot, vanilla, cinnamon, nutmeg, coconut and coconut flour. You may need to add a few splashes of water (or coconut milk or nut milk) to thin the mixture. You want it to be about the consistency of thick cream.

2. Microwave for about 1 minute, then check on it. You may need to do another couple of 20 second intervals to cook it through. Just make sure you don't overcook it, otherwise it will dry out. I usually take it out when the centre of the top is still slightly gooey.

3. Serve with extra coconut or yoghurt.

* I use a microplane grater to finely grate the carrot. Having it finely grated means the carrot is more evenly distributed throughout the mixture to keep it nice and moist (aah! I hate that word).

blonde protein cookies

So these are basically a 'blonde' version of my Chocolate Protein Cookies for anyone who can't handle cacao (the caffeine can be too much for some) or wants to mix things up a bit! I make them for my boyfriend regularly, so I've made a few adjustments to the recipe over time. This is actually my favourite version.

 

As I've said before, these cookies make a great breakfast on the run. The addition of good fats and protein makes them really satisfying. Also a good post-workout snack. 

I use Amazonia's raw natural protein powder in the cookies, but you could substitute another natural protein powder. When buying protein powders, just watch out for added sweeteners and fillers. I recommend always reading the ingredients list - if you're not familiar with an ingredient, ask someone at the store or Google it! (I have a slight obsession with reading ingredients lists and if there's something on there that I haven't heard of, it's straight to Google to find out; often whilst still standing in the store).

 

ingredients

 

� cup natural peanut butter

� cup raw virgin coconut oil, softened

� cup rice malt syrup (or raw honey)

1 egg

2 cups raw cashews

2 cups unsweetened desiccated coconut

� cup plain protein powder

1 tsp pure vanilla extract

 

preparation

 

1. Preheat your oven to 170�C and line a baking tray with baking paper.

2. Pulse the cashews in a food processor until you get fine crumbs.

3. Combine the peanut butter, coconut oil and rice malt syrup in a large bowl, then beat in the egg until well combined.

4. Stir through the cashews and desiccated coconut, protein powder and vanilla.

5. Roll the mixture into balls and press into cookie shapes, then place on the lined tray. Bake in the preheated oven for 8-10 minutes or until slightly browned around the edges.

Makes about 25 cookies.

guest recipe...Nicole Swanell's 'coco not pops'

Meet Nicole Swanell. Nutritionist, health coach, founder of getrealliving.com.au and creator of these kick-arse grain-free Coco Not Pops...just like a chocolate milkshake only crunchy (and WAY better for you than the original version)!  

I first met Nicole at a CrossFit gym in Melbourne and was mightly impressed by her athleticism and passion for all things health and fitness. She is now based in Adelaide and is on a mission to revolutionise the way women value their health.

Nicole has just launched the next round of her 12 Week Get Real Living Transformation program. It's an individualised nutrition program (she only takes on 20 women at a time) that focuses on building healthy habits through simple weekly goals and healing the body from the inside. It's about nourishing the body, rather than dieting and following restrictive eating plans. You can watch the video program outline here.

The program is open for registration now and Nicole is kindly offering my readers 20% off if you get a friend to join you in the program. If you'd like to register and claim your buddy up discount, express your interest here.

Now on to Nicole's Coco Not Pops!

This chocolately, grain-free granola would make a totally indulgent and nourishing breakfast. I can't wait to make it myself and pair it with some coconut yoghurt!

ingredients

• 3 tbsp butter, melted
• ? cup chia seeds
• 2 cups mixed nuts, roughly chopped (Nicole uses 1 cup macadamias, � cup walnuts, � cup almonds)
• 1 tsp cinnamon
• ? cup honey or rice malt syrup
• 1 cup shredded coconut or coconut flakes, unsweetened
• ? cup cacao powder
• ? cup mixed seeds (such as pepitas, flaxseeds)

preparation

1. Mix ingredients.

2. Place on a tray and spread out flat.

3. Bake in a preheated oven at 170�C for 10 - 12 minutes.

4. Remove, cool, store in air tight container.

5. Serve with Greek full fat yoghurt or eat on its own. You can store it for a couple of weeks.

Makes 10 serves.

A huge thank you to Nicole for sharing her recipe and offering a special discount for her program!

For more recipes by Nicole, check out getrealliving.com.au. You can also follow Nicole on Facebook, Instagram, Twitter and Pinterest.

pantry staples for healthy baking

New to the whole grain-free, gluten-free, dairy-free, fructose-free, low sugar baking scene? This post is for you! A few of you have asked for some information about the health food ingredients that I use in my recipes, so here we go.  

Before I start, I just want to reiterate my position on 'healthy baking'. It's no secret that I love to bake healthier treats. However, I have two points to make. First, there's nothing wrong with indulging in a 'normal' dessert or treat every now and then. I do, I just don't make a habit of it. Some of us need to be careful not to develop a weird relationship with food where we go into meltdown if we eat a bit of processed sugar. Second, I try and keep 'healthy treats' as treats. It's not a great idea to live on them (however tempting!). I still make sure I eat my meat and vegetables first.   

So. On to the post...

I haven't included sources for the following information - it's my basic understanding accumulated over the years, largely from reading food labels and picking the brains of staff at various health food stores. If you're after more detail, Google is your friend! 

Raw cacao powder: This is one of my favourite things. When cacao beans are cold-pressed, the fat is removed (cacao butter), leaving raw cacao powder. When people talk about the anti-oxidant benefits of 'chocolate' they are referring to the benefits of raw cacao. Standard cocoa powder has usually been roasted (destroying the anti-oxidants) and sugar or sweeteners are often added (always read the label!). I add raw cacao powder to my raw chocolate recipes, like my Raw Hazelnut Chocolates or my Raw Chocolate Mousse Tarts.

Raw cacao butter: The fat component of the cacao bean. You can melt it down and blend it with raw cacao powder to make raw chocolate. It has a creamy, melt-in-your-mouth texture. I buy it in little buttons from the health food store for easy melting (place in a bowl, partially submerge the bowl in hot water and stir occasionally until melted). If you buy it in a large block, shave it into little pieces with a knife to speed up the melting time. You can also microwave it to melt, but this isn't ideal. I use it in my Unsweetened Bliss Balls or in Lana Jankovic's White Chocolate & Raspberry Cups. 

Raw cacao nibs: These just shelled and crushed cacao beans. I use them as a substitute for chocolate chips or to add chocolate-y crunch. I also just eat them by themselves, but they are quite bitter, like a very dark chocolate. They won't melt like normal chocolate chips.

Dark (85% cocoa or higher) chocolate: I often use this in my recipes if I can't be bothered making raw chocolate. I always go for 85% cocoa or higher to keep the sugar low. If the ingredients list says "85% cocoa solids", the bar will contain about 15% sugar or sweetener. So a 70% cocoa chocolate will contain about 30% sugar or sweetener, which is getting high. I use an 85% cocoa chocolate to coat my Chocolate Almond Truffles.

Raw virgin (or extra virgin) coconut oil: Great to use when baking treats as it has a naturally sweet flavour. It's also a good alternative to butter if you're dairy-free. Different brands often taste quite different. Some that I've tried have tasted weird and made me feel sick. My favourite brand is INDAH, which I think has the best flavour and it's pure white (a sign that it has been made with fresh coconuts). �Raw� means that it has been cold-pressed to preserve it's health benefits. I asked INDAH's founder Teisha Lowry to give us a run down on coconut oil here.

Extra virgin olive oil (cold-pressed): This is probably familiar to most people. I think it�s important to buy extra virgin, cold-pressed olive oil as many of the health benefits are destroyed during the heat-processing of cheaper olive oils. It also tastes way better (in my opinion). I use it mainly for dressing salads or vegetables and for cooking at low-medium temperatures.

Nut butter: (i.e. almond butter, hazelnut butter, peanut butter). Nut butters are made by grinding nuts until they form a paste. When buying nut butters, always check the ingredients label to make sure no sugar or vegetable oils have been added (particularly for peanut butter). Health food stores often have machines loaded with nuts that grind them down on the spot to give you fresh nut butter (and it's usually cheaper). Baking with it adds creaminess and great flavour. I personally have to limit how often I buy nut butters because I tend to dip the spoon in too many times and go thought it WAY too quickly. I use it in my Chocolate Protein Cookies.

Nut flours, nut meals or ground nuts: (i.e. almond meal, ground hazelnuts). These are just nuts ground to a 'flour' consistency. You can make your own by whizzing whole nuts in a food processor. They're a useful substitute for wheat flour in baking. They also keep things nice and moist (ahh! sorry I hate that word). I use ground almonds in my Coconut, Almond & Flax Loaf.

Tahini: Similar to nut butters but made from ground sesame seeds. I usually use hulled tahini (made from hulled sesame seeds) because unhulled tahini has a more bitter flavour. I use it to make my Carrot & Tahini Balls.

Coconut flour: Coconut flour is made by removing the fat from dried coconut. It is high in fibre and a useful substitute for wheat flour or nut flours (for people who can�t tolerate nuts). You have to go easy with it though; it�s very absorbent so a little goes a long way. When baking, you need to make sure you add enough liquid and/or eggs to bind it together and keep it from going too dry. It�s great for soaking up excess moisture in batters. It has a sweet flavour, so I mainly use it to bake sweet food. I use it to make my popular Banana Bread.  

A word of caution: DO NOT eat coconut flour by itself (anyone else had this unfortunate experience?). I did this once, thinking "ooh it smells so nice, perhaps I'll try a spoonful" and it stuck to the back of my throat and I nearly choked.

Chia seeds: You can get black or white chia seeds. People say they taste the same, but I prefer the white ones. They absorb moisture (leave them in some liquid for a few minutes and they swell), so great to add to baking if a mixture is too wet. They give a nice crunch. I use them in my Chia Fish Cakes.

Shredded or desiccated coconut: This is dried coconut flesh that has been shredded or processed into a powder. It adds great flavour and moist-ness (ahh!) to baking. When buying it, always check the ingredient list to make sure it doesn�t contain preservatives or added sugar. The only ingredient should be coconut.

Rice malt syrup: This is made from fermented cooked rice. It has a mild, caramel-y flavour. I prefer it to other sweeteners, such as dates, agave and maple syrup, because it's fructose-free. I talk about why I limit fructose here.

Himalayan crystal salt: A less processed form of salt that contains beneficial minerals. I buy it finely ground from the heath food store. Adding a pinch of salt to recipes (including sweet recipes) brings out the flavours in the ingredients. Sea salt is a good alternative if you can't find Himalayan crystal salt.

Vanilla Extract: You've probably seen vanilla extract (or essence) in the supermarket. Vanilla essence is artificial vanilla flavour. I don't like it's flavour. Vanilla extract is made from vanilla beans, but sugar (or glucose syrup) is often added. I buy a pure vanilla extract from the health food store that doesn't contain sugar. But using a vanilla extract with sugar added isn't the end of the world (you'd usually only use a small amount).

Vanilla Powder: This is made by grinding up vanilla pods. It's amazing, but hard to find and expensive. I use it in my Vanilla & Coconut Balls, but you could always substitute vanilla extract.

Pure Peppermint Oil: This is great for digestion and adds an intense minty flavour. You can buy it at health food shops. Just make sure it�s therapeutic grade peppermint oil that can be ingested (and not an essential oil made for aromatherapy or external use). If you can�t find it, you could use peppermint extract or essence instead (available at most supermarkets). I use it in my Peppermint & Cacao Balls and my Raw Choc-Mint Protein Slice.