Raw Bounty Squares

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I love the idea of a “Bounty Bar”, mostly because it contains coconut. There is no other reason. This fuelled my attempts to rustle up my own version minus all the added preservatives. I made squares not bars because squares were easier to cut. It is simple as that. You can roll the mixture into bliss balls too or if you have any fancy moulds you can use those to give the mixture a more attractive look. The recipe I came up with is raw, gluten-free, dairy free and low in sugar. Recently, I checked out the ingredients on a Bounty Bar. A bar contains the following:

  •  Sugar (first ingredient, the bar contains very high levels of sugar)
  • Desiccated Coconut
  • Glucose Syrup (more sugar)
  • Cocoa Butter
  • Cocoa Mass
  • Skimmed Milk Powder
  • Emulsifiers
  • Soya Lecithin
  • E471 Lactose (E471 acts as an emulsifier for desired emulsion stability, consistency, smooth texture and particle suspension). Further reading on Emulsifiers
  • Milk Fat
  • Whey Powder
  • Humectant (food additive that keeps food moist)
  • Glycerol Salt
  • Natural Vanilla Extract

All the above ingredients = a Bounty Bar. Long list? Who knew humectant could be so satisfying. Also from looking at the first three ingredients we can see that sugar is added twice suggesting high sugar content. Of course one will need to weigh up their health, nutrition and fitness goals before deciding if this is an issue. From a personal point of view I would prefer to make my own.

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Raw Bounty Squares contain:

  •  2 cups Desiccated Coconut , unsweetened ( I did add a tablespoon of almond pulp from making almond milk but it is not necessary for the recipe to work)
  •  165ml Coconut Milk
  • 3 tbsp. Coconut Oil, melted
  • 3-4 tbsp. Coconut Sugar ( I added 3 , sweet enough for my taste buds) /Date Paste
  • 1 tbsp. Cinnamon
  • 1 tsp. Vanilla Powder

Directions

  • Melt coconut oil ( I usually put the jar in a saucepan with a drop of water to heat it up and melt it down, medium heat)
  • In a large mixing bowl add desiccated coconut, coconut milk, coconut oil, coconut sugar, cinnamon and vanilla powder. Stir the mixture until it has combined.
  • Pour mixture into an 8×8 square baking pan, lined with grease-proof paper.
  • Pop in the freezer for about an hour, allow to set.
  • Remove and make the chocolate coating, pop back in for 10 minutes.
  • Keep the squares stored in an airtight container in the fridge.

Chocolate Coating: 

Option 1:

5 tbsp. Extra Virgin Coconut Oil

3 tbsp. Cacao Powder

1-2 tbsp. Coconut Sugar

  • In bowl add all ingredients and melt over a saucepan of hot water, stir occasionally and combine mixture. Once melted pour over the bounty base. Pop back in the freezer for 5-10 minutes to allow to set. Keep the squares stored in an airtight container in the fridge.

 Option 2:

200grams 70%, 85% or 90% Dark Chocolate

  • Melt in a bowl over a saucepan of hot water and pour over the base. Pop back in the freezer for 5-10 minutes to allow to set.

 Be sure to keep me posted if you try any recipe by posting on instagram: @makeandbakefromscratch or  twitter:@WhelehanLynne

Real Food Rocks & Cookin’ Rolls x

The Move Over Sugar eBook – Move Nourish Believe

DSC_3047“Good things happen to those who hustle”, (Anais Nin)

I was very excited when a recipe, “Chocolate Smoothie”, from my blog was chosen for “The Move Over Sugar eBook”, by Lorna Jane. The book contains over 50 nutritious recipes to help all sporty sisters nourish their bodies and give you the lowdown on sugar. Each recipe is delicious and bursting with goodness, the images will make you want to eat the page.  

So, without further ado click Move Over Sugar E-Book  and download your copy. Nourish your body from the inside out. Be inspired to improve your eating habits and live an active life.

Real Food Rocks & Cookin’ Rolls x

Homemade Crunchy Granola

DSC_4010Homemade Crunchy Granola can either be devoured at breakfast or whenever the mood takes you, no set rules. I think it is like a trail mix too, so would work well when travelling/hiking as a snack. It is sweet, crunchy and when you are rooting around the press for a treat, this will help. This recipe is gluten-free, grain free and low in fructose.

 

I eat it with applesauce and a tablespoon of peanut butter; you can use any nut butter. I bake 6-8 pink ladies then pop them in the food processor (with skins – good fibre source), blitz them. Add (1 tbsp.) cinnamon to enhance the flavour. Store the applesauce / butter in a glass airtight container in the fridge. You can add it to granola, pancakes, smoothies or cakes. Whatever tickles your fancy.

 

Wondering what is inside this delicious, health creation? Buckwheat groats, desiccated coconut, pumpkin seeds, cinnamon, poppy seeds (add any seeds), rice syrup and coconut oil. At the end I added roasted coconut chips, raw cacao nibs and goji berries. Other delights that would complement this flavoursome recipe are chia seeds, flaxseed, berries, vanilla powder, baobab powder, mesquite powder or a little sprinkle of coconut sugar. Get creative and nourish your body.

 

Health benefits include:

  • Desiccated Coconut – good source of fibre, medium-chain triglycerides (MCTs) which help boost energy and potential to help towards weight loss ( be sure to follow a well-balanced eating regime).
  • Buckwheat Groats (gluten-free) – is a fruit seed related to rhubarb it contains vitamin B3, B6, B5, Manganese and Magnesium. Further reading click Buckwheat.
  • Pumpkin Seeds – Vitamin K, Manganese, Magnesium, Phosphorus, Zinc, Omega 3 & 6.
  • Cinnamon – makes insulin more effective which will keep energy levels and sugar cravings balanced.
  • Poppy Seeds – Iron, Phosphorus, Fibre and Linoleic Acid.
  • Coconut Oil – medium-chain triglycerides (MCTs) these are medium in length and are metabolized differently in the body. They increase energy expenditure and the Lauric Acid present will help fight off bacteria or infections. I eat a teaspoon in the morning times off the spoon and works great as a moisturiser on your lips or hair treatment.

Ingredients

2 cups Desiccated Coconut (unsweetened)

1.5 cups Buckwheat Groats

½ cup Pumpkin or Sunflower Seeds

1 tbsp. Cinnamon

1 tbsp. Poppy Seeds or any seeds you like

¼ cup Rice Syrup/Coconut Sugar/Honey

2 tbsp. Extra Virgin Cold Pressed Coconut Oil

Method

  • In a large mixing bowl add all dry ingredients. Next, melt down the rice syrup and coconut oil together. I popped them in a bowl over a saucepan of boiling water to melt.
  • Once melted, give it a little stir and pour over the mixture, stir quickly. Place the mixture on flat lined baking tray, place in oven 150 degrees 40 – 45 minutes until golden brown and crunchy. Keep an eye on the granola and give it a little stir occasionally. Allow to cool, store in an airtight container

Be sure to keep me posted if you try any recipe by posting on instagram: @makeandbakefromscratch or  twitter:@WhelehanLynne

Real Food Rocks & Cookin’ Rolls x

 

Sweet Treats

50_Angie Snyman

“To eat is a necessity, but to eat intelligently is an art”, (Francois De La Rochefaucauld)

This is a feature I wrote for Fitness magazine for September-October 2013 called “Sweet Treats”, these delicious, healthy recipes will keep you looking good and feeling vibrant. Click Sweet Treats to view the article.

Be sure to keep me posted if you try and test these recipes by posting on Twitter: @WhelehanLynne or Instagram: @makeandbakefromscratch

Real Food Rocks & Cookin’ Rolls x