Vegan Chocolate Beetroot Brownies

img_8230 img_8231Ingredients: 1.5 cups of nut- meal of choice, 1 medium-large grated beetroot, half a cup of cocoa or cacao powder, 1 teaspoon of baking soda, 1 banana, 2 medjool dates. Optional – one egg for non-vegan people.

For the icing: 2 dates, a quarter cup of cocoa/cacao powder, a splash of water.

Steps: combine nut-meal, grated beetroot, cocoa/cacao powder and baking soda in a bowl. In a bullet-like blender or food processor, blitz the banana and dates together to form a puree. Add puree to the dry ingredients and gently mix with a wooden spoon to combine. Add your egg here if using – it just helps to hold it together a bit better, as the existing recipe turns out a little delicate. Nothing wrong with delicate. Pour into a lined loaf or small cake-tin. Bake on 180 degrees Celsius for about 25 minutes – remember, ovens do vary.

Remove from the oven and let the cake cool. Meanwhile, blitz the saucy icing ingredients together in a bullet-like blender, adding extra water to reach desired consistency. Pour liberally over the cake. Sprinkle with cinnamon if you please.

Slice when cooled – be gentle with the vegan version. Enjoy xx

*You could also use half a cup of coconut cream instead of water to make a creamier icing.

*Medjool dates are soft enough but if you use other dates, soaking them quickly in boiling water can help.

By Franklee Healthy

Raw Banana Chocolate Berry Tart

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img_8145Base Ingredients: 1 cup of shredded coconut, half a cup of almonds, 1 banana, ¼ cup of coconut oil, a few dates for extra sweetness if you want.

Base Steps: Blitz the coconut and almonds until oils start to release. Add the banana, coconut oil and dates (if using). Blitz again until well combined. Press it into a small-medium tart tin and chill in the fridge to set.

Filling Ingredients: half a cup of melted coconut oil, ¾ cup of cacao powder, 1 banana, ¼ cup of dates, 1 cup of coconut cream. 

Filling Steps: Blitz all ingredients apart from the coconut cream into a really smooth paste. Add the coconut cream and blitz again to combine well. Pour into the base and continue to chill to set.

Berry Topping Ingredients: ¾ cup of fresh or frozen berries.

Berry Topping Steps: If your berries are frozen, soften them a little, and then blitz the berries in your food processor until they become berry sauce! Pour over the top. It won’t set like the rest but remain a little runny. Alternatively you could pour it over each slice when serving.

Slice the tart when set and enjoy!

By Franklee Healthy

 

 

Little Buckwheat Carrot Cakes

One of those things that goes perfectly with tea.

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Ingredients: 1 cup of buckwheat flour, half a cup of coconut flour, 2 grated carrots, 1 teaspoon of cinnamon, 1 teaspoon of baking soda, 2 eggs, 4 dates, 1 cup of milk (any type, almond or coconut would be good for dairy free), quarter of a cup of walnuts.

Steps: Combine the buckwheat flour, coconut flour, cinnamon, baking soda, grated carrots and walnuts in a bowl. Blitz the milk and dates in a food processor (or blender) until smooth. This will work best if you soak the dates first, but never mind of you can’t be bothered. Add the milk/date mix to the dry mix, along with the eggs. Mix it all up with a wooden spoon. Spoon the batter into a lined muffin tin and bake on 180 degrees Celsius for around twenty minutes. Let it cool completely if it is destined for icing. See below.

For if you want an ‘icing…’

Blitz together a few tablespoons of coconut cream (the thick stuff at the top of the can when it’s chilled… scoop it off for the icing and use the runnier stuff for smoothies), a few dates (soaked is best) and a squeeze of lemon in a bullet blender (or blender, or food processor). Chill in the fridge to keep it thick. Add a couple of tablespoons of coconut flour if it needs to be a little thicker. Ice the cooled mini delicious dainty carrot cakes and enjoy!

By Franklee Healthy

Berry Cheesecake Bites

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Ingredients:

Base = 1.5 cups shredded coconut, ¼ cup coconut oil, 1/2 cup of dates, ¼ cup of cacao or cocoa powder.

Filling = 1 cup of berries (any type will do!), 2 eggs, 250grams cream cheese. *if you are using frozen berries, thaw them first.

 

Steps:

For the base, blitz shredded coconut in your food processor until oils begin to release and it starts clinging to the sides. In my food processor (nothing flash) this takes about 3-5 minutes. Add the coconut oil, dates and cacao and blitz until combined and clumping together a bit. If it is not coming together like a dough, add a little more coconut oil and blitz a little longer. You might need to push it down the sides with a wooden spoon. Press into a silicon mini-muffin tray (or lined regular one) to fill to about a third of the way up.

For the filling, blitz cream cheese, berries and eggs together in your food processor until super smooth. Spoon some on top of the base to fill the mould. Bake for 15 minutes on 180 degrees celsius or until set.

Let the mini-cheesecakes cool and set in the fridge before serving, if you can wait!

*You can choose to make one big cheesecake instead.

*If you are watching your fructose intake, you can reduce the amount of dates but blend the coconut for longer to release even more oils. This helps it to stick together. Blending in a banana instead of the dates is also an option.

Happy baking!

By Franklee Healthy

 

 

Kumara Brownies

Kumara Brownie PieceIngredients: 1 cooked kumara (sweet potato) (I boiled mine but baked would be fine too), 1 ripe banana, 1 avocado, 50 grams of melted butter, 4 eggs, 1/2 cup of raw cacao (or cocoa) powder, 1 teaspoon of baking powder, 1 teaspoon of cinnamon, 1 cup of frozen blueberries.

Steps: Put all ingredients, apart from the blueberries, into a food processor. Blitz for a minute or two (depending on the power of your processor), until very nice and smooth. Pour into a baking-paper lined square cake tin. Sprinkle the frozen blueberries on evenly on top. Bake on 180 degrees celsius for about 30 mins or until cooked through. Let it cool for 10-15 mins, then grab the edges of the baking paper to pull it out, place on a chopping board a slice with a knife. I served it with a dollop of full-fat greek yoghurt, a strawberry and a sprinkle of cinnamon for dessert. I’ll also be taking it to work as a snack for the next few days! Enjoy.

By the way: I didn’t even peel my kumara – just chopped it up and boiled it, then blitzed it like never before. They say lots of the nutrients are in the skin!!

By Franklee Healthy

Banana-Zucchini-Cacao Mug-Cake

 

Banana-Zucchini-Cacao Mugcake

Ingredients: 1 small banana, 1 medjool date, half a chopped zucchini, ¼ cup of almond meal, ½ teaspoon baking soda, 2 tablespoons of cacao powder. Optional addition to boost protein: 1 egg.

Steps: blitz the banana, date and zucchini in a bullet like blender, to forma a smooth paste. Pour it into a large mug. Add almond meal, baking soda and cacao powder (and egg if using). Mix it all well, then microwave for two minutes (microwaves vary, though). Either eat it spoon by spoon from the mug, or gently tip it out on a plate. Serve with coconut cream, or even more delicious, coconut yoghurt, if you please. Enjoy.

*I’m sure microwaving can’t be the best thing, but damn this is delicious! And still full of good stuff! Better than your conventional toast or cereal with orange juice… Probably not an everyday thing though… xx

By Franklee Healthy

Little Purple Cake

IMG_7768Cake Ingredients: Dry: 1 and 1/4 cups of almond meal, half a teaspoon of baking soda. Wet: 1 banana, 3/4 cup of blueberries (thaw if frozen), 3 prunes, ½ tablespoon vanilla paste or extract.

Icing Ingredients: ¼ cup of blueberries, 1 banana, 1 tablespoon of chia seeds, ½ teaspoon vanilla extract, 1 tablespoon coconut cream.

Steps: Put the dry cake ingredients in a bowl. Blitz the wet cake ingredients in a small food processor or bullet blender. Add the pureed ingredients to the dry bowl and stir with a wooden spoon to combine. Spread into a lined loaf tin. Bake on 180 degrees Celsius for 25 minutes.

For the icing, puree all ingredients in a small food processor or bullet blender. Leave in the fridge to thicken up (the chia seeds will work their magic).

Let the cake cool completely before icing. Enjoy with a cuppa!

 

Banoffee Slice

Disclaimer: this is a treat! It has good stuff in it, but still, a TREAT. Ok?

Banoffee PieSlice 3Base ingredients and steps

1.5 cups of nuts and/or sBanoffee Pie Slice 2eeds, pinch of salt, 1 large or 2 small ripe bananas, 1/4 cup coconut oil.

Blitz nuts and salt in your food processor until it looks like breadcrumbs. Add banana and coconut oil. Blitz again until it forms a smooth, thick paste-like consistency. Spoon it into a lined loaf tin and smooth it out evenly. Pop it in the fridge or freezer to set.

‘Caramel’ Layer ingredients and steps

1 medium can full fat coconut cream, 1 tablespoon of rice malt syrup* or other natural sweetener, 1 tablespoon of gelatine powder, 1 tablespoon of tahini.

 

Pour coconut cream and rice malt syrup into a small saucepan. Bring it to a low-medium heat and stir occasionally for fifteen minutes as it bubbles away. It should start to brown a little. Take it off the heat and swiftly stir through the gelatine powder until smooth with no lumpy bits. Stir in the tahini. Pour the ‘caramel’ over the base layer, making sure it is even, and pop back into the fridge or freezer.

Topping ingredients and steps

Whip half a cup of cream. Spread it across the cooled and set (no wobbles) slice. Use the thickened layer of chilled coconut cream if avoiding dairy.

Add a layer of sliced banana on top of the whipped cream

Drizzle with, a) melted 85-95% cocoa dark chocolate, or b) a mixture of about ¼ cup melted coconut oil, a tablespoon of cacao powder and a tablespoon of rice malt syrup*.

Pop back into the fridge for chocolate to set, then carefully slice and eat!!

*rice malt syrup is my first choice of sweetener because it does not contain fructose, meaning it doesn’t bug your liver like other sugars. But I highly recommend removing the sweetener altogether once your palate has adjusted to a real-food diet.

By Franklee Healthy

 

ORANGE AND ALMOND UPSIDE DOWN CAKE

Because life is more fun upside down sometimes… right?! These photos don’t do it justice, but this is one SUPER SCRUMMY cake!

IMG_7586 IMG_7587Makes: One medium (delicious) cake   Time: An hour-ish

Ingredients: 100 grams of butter, 4 oranges, half a cup of coconut flour, 1 cup of almond meal, 1 teaspoon of baking powder, a teaspoon of ground ginger,  1 cup of natural unsweetened yoghurt, 3 eggs, vanilla extract. Add some natural sweetener of choice if you really have to, but I think it is sweet enough.

Steps: Melt  butter in a saucepan on a low heat. Add  the flesh of two chopped oranges and the grated rind of one, and stew the orange in the butter until soft and mushy. In a bowl, combine the coconut flour, almond meal, baking powder and ground ginger. To this bowl add the juice of another orange, vanilla extract, yoghurt and eggs and stir through. Add the butter/orange stewy mixture to this and stir well. Neatly slice your fourth orange (skin included) and place it in a pretty pattern on the bottom of a baking paper lined cake tin. Pour the cake batter over top. Bake on 160 degrees celsius (yes it is a low heat) for about 30-45 minutes – ovens vary, so take it out at 30 minutes and poke with a fork or toothpick to see if batter is cooked through. Cook further as needed. Remove from the oven and let it cool a bit before flipping upside down onto a pretty coloured plate. Slice and serve! Goes well with a dollop of coconut cream.

By Franklee Healthy

Choc-Matcha Patty Cookies

Choc-Matcha Patty Cookies 5

Makes: 10-12 Cookies, Time: About 15 Minutes

Ingredients: 1 cup of shredded coconut, half a cup of almond meal, 1 free range egg, 1 banana (the riper the better), a tablespoon of coconut oil, 1 teaspoon of baking powder, 1 tablespoon of matcha green tea powder, pinch of salt about 50 grams of dark, dark chocolate of broken up into bits.

Steps: Mix all of the ingredients together, apart from the chocolate (save the best til last), in a bowl with an egg-beater, or in a food processor. Mix in the dark chocolate bits at the end with a wooden spoon. Dollop spoons full onto a baking paper lined tray and bake at 170 degrees Celsius for about 8-10 minutes on fan bake.

*these would also be nice with dried cranberries as an alternative to chocolate!

*If you don’t like banana as a sweetener, you could try a few soaked medjool dates instead and include a tablespoon of the water it was soaked in!