Tag Archives: coconut

Coconut Chocolate Fudge Bites by Chef Kate

These little protein-packed treats are really easy to make and are one of the delicious and healthy recipes from my new cookbook, The Flavour of Joy.

They were a big hit at the recent Australian Organic Awareness Month Brunch I catered for in Sydney. We also served the Fudge Bites at a yoga class Miranda Kerr put on in Sydney for Earth Hour one year; the guests adored them and so does just about everyone who tries them.

TIP You can roll this fudge into bite-sized balls or just spread it into a container lined with baking paper and cut into little squares after it sets. The basic recipe is really simple to make. Even if the instructions look a little long, just read through them before starting and you’ll have tasty treats in no time.

NOTE Allow the nut butter to warm to room temperature or soften by placing the jar in warm water to make it easier to combine with the other ingredients. If you are nut sensitive you can use ground pumpkin or sunflower seeds in place of the nuts and seed butters in place of the nut butter. I especially love making them with coconut butter, which is a thick spread made from coconuts like nut butters. You can usually find coconut butter (not coconut oil) at health food stores.

MAKES approx. 15–20 balls

PREP TIME 15 minutes

Ingredients

    • 1 cup almond butter, coconut butter, or other nut butter
    • 2 tbsp melted coconut oil
    • ½ cup finely ground almonds or other nuts
    • ¼ cup honey or coconut syrup (to taste)
    • ½ cup raw cacao powder (and extra for rolling them in)
    • ½ cup finely ground coconut (and extra for rolling them in)
    • ¼ tsp sea salt (to taste)
    • 1 tsp vanilla extract (optional)

Optional Additions

      • ½ cup chocolate chips or finely cut chocolate pieces (70% dark chocolate)
      • ½ cup cacao nibs
      • ¼ cup raisins or goji berries
      • ¼ cup finely chopped nuts or seeds

Method
1. Place all the basic ingredients in a food processor fitted with the chopping blade, and process until well-combined. You may need to stop the processor a couple of times to push down the side and continue blending. You can also combine all the ingredients in a bowl and mix well to combine and it’s a great arm workout.

2. If you are adding any of the Optional Additions, transfer the mixture to a bowl, add ingredients of choice, and mix well to combine.

3. Roll the mixture into balls using your hands or spread into a small baking pan or dish lined with baking paper. The size of the balls will depend on how thick you want the fudge bites to be.

4. If you are making balls, roll all of them and set aside on a plate or tray. Then place the finely ground coconut and cacao powder in 2 medium bowls. Then roll the balls in the mixture to coat. If making fudge, just sprinkle a mixture of cacao powder and ground coconut on top of the fudge and press it gently so it stays in place. The coating/topping is optional.

5. Serve the fudge bites right away or refrigerate for 1 hour or longer to set. The fudge needs to be refrigerated for at least 1–2 hours to set and then you can cut into pieces. The balls and fudge will keep up to 6 days refrigerated and up to 1 month in the freezer, but they are so good you won’t have to worry about this!

You can watch Chef Kate make the Coconut Fudge Bites on Australian Channel 10’s Studio 10 segment here

Sending ‘The Flavour of Joy’
Chef Kate
www.chefkate.me

Chef Kate has also launched her new cookbook, The Flavour of Joy. Containing stories to inspire, amuse and uplift as well as delicious, healthy recipes you’ll love. Kate uses local, organics and sustainable ingredients in her tasty and nutritious recipes. Also including superfoods and medicinal herbs in her dishes to create healthy food nourishing for the body, mind and spirit. You can purchase the new book from www.theflavourofjoy.com

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Chef Kate’s Pumpkin and Coconut Pancakes

These are one of my all-time favourite things to make for breakfast! I love them so much I even make them for dinner sometimes. They are also a big hit with many of my clients especially Miranda.

This recipe is really simple to put together. I have included easy cooking instructions for the pumpkin. You can also use organic canned pumpkin to save time.

NOTE Cook the pumpkin up to 2 days ahead and refrigerate or also freeze in 2 cup portions then thaw before using in the pancakes. It’s great to have cooked pumpkin on hand so when you get the urge to make the pancakes all you have to do it prepare the batter.

Cooking the pumpkin
You’ll need approx. 2½ cups raw, peeled pumpkin cut into 2.5cm (1 inch) cubes. Place the cut pumpkin in a large saucepan on medium high heat and cover with water. Cover with a lid and bring to a boil. Cook for 10 – 15 minutes or until tender. Drain and set aside to cool for approx. 10 minutes prior to using in the recipe. When the pumpkin is cooled, mash it and set aside until ready to use. You can also steam or roast the pumpkin. Roasting takes a little long but you do not need to peel the pumpkin.

MAKES 10 – 15 pancakes (depending on size)

PREP TIME 10 minutes (if cooking pumpkin 25 – 35 minutes)

COOKING TIME 15 to 20 minutes

Ingredients

    • 2 cups gluten-free self-rising flour
    • 2 cups cooked mashed pumpkin, squash or sweet potato
    • 4 eggs, lightly beaten
    • ½ cup of yogurt (of choice)
    • ½ cup of coconut milk (or milk of choice)
    • ½ tsp vanilla extract/essence (optional)
    • ½ tsp sea salt (to taste)
    • Coconut oil, ghee or butter (for cooking and serving)

Method
1. In a medium large bowl mix all the ingredients together well. You can also add all the wet ingredients, then dry ingredients to your blender or food processor and mix until well combined. The batter will be thick and you thin a little if you like with more coconut milk or water.

2. Heat a large frying pan to medium high heat and add a generous amount of coconut oil to the pan and let it heat for about 1 – 2 minutes.

3. Spoon enough batter in the pan to form a 7.6cm (3 inch) round pancake and repeat leaving a little space between pancakes for turning.

4. Cook for about 2 minutes on one side until they start to brown then flip over carefully and cook for about 2 more minutes. Be careful not to burn them and adjust the temperature of the pan if needed. Repeat steps until all the pancakes are cooked or save some of the batter for the next day.

5. Serve immediately or transfer to an oven safe baking dish and loosely cover with baking paper and put them in a 250F/120C oven to keep warm until ready to serve.

6. Serve with nut butter, fresh fruit and a little maple syrup if you like. For added protein serve with poached or scrambled eggs if desired.

I’ll be sharing this recipe and many more in my new cookbook, The Flavour of Joy which will be out a bit later this year sign up www.chefkate.me to be notified and we’ll be sharing about it here on the blog too.

Sending ‘The Flavour of Joy’

Chef Kate
www.chefkate.me

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Nourish Your Body From the Inside!

Nourish Your Body From the Inside!

For maximum energy and vitality, I make a green power smoothie each morning that is alkalizing, nutrient dense and high in vitamins and minerals.

Typically my own recipe is:

  • The water from a young fresh coconut (or half a glass of coconut water)
  • Half a glass Goat or Almond milk
  • 1 Tablespoon Acai powder
  • 1 Tablespoon Goji Berries
  • 1 Tablespoon Spirulina
  • 1 Tablespoon Raw Cacao powder
  • 1 Tablespoon Maca Powder
  • 1 Tablespoon Chia Seeds
  • 1 Tablespoon Raw Vegan Protein Powder
  • 1 Tablespoon of Coconut Oil

Combine all the ingredients in a blender and enjoy.

Miranda xxx

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Miranda’s Supermarket Shopping List

Supermarket Superfoods

Add these items to your shopping list and it will assist in boosting your health, well-being and nutrition. I have refrained from mentioning specific brands but I personally prefer certified organic where possible and I love to shop at local organic markets for fresh produce.

Miranda xxx

Alkaline Water – having the correct acid/alkaline balance in the body is essential to good health and drinking alkaline water is a great way to maintain this balance whilst staying hydrated. I try to drink between 2 to 3 litres of alkaline water a day.

Chia Seeds – are a fantastic source of vegetarian Omega Oils, the elusive vitamin B12 and they’re also highly stable due to their powerful and naturally occurring antioxidants – with 4 times more antioxidants than blueberries. They’re very high in fibre and a great source of protein. Chia is nutritionally loaded with 5 times more calcium than milk, 3 times more iron than spinach, 15 times more magnesium than broccoli and 2 times more potassium than bananas. I add to salads, my morning oatmeal, smoothies and muffins.

Goji Berries – pack more Vitamin C than some oranges and more beta-carotene than carrots. They’re a perfect nutritious snack between meals. As a treat, I love dark chocolate covered goji berries!

Oatmeal / Porridge – is so heartwarming for breakfast (especially in the cooler months) and there has been a recent renewal of interest in the power of oats. New discoveries, combined with what’s been known about oats for years, have shown that their health-promoting powers are truly impressive. Oats are low in calories, high in fiber and protein. They’re a rich source of magnesium, potassium, zinc, copper, manganese, selenium, and thiamine. The synergy of the nutrients in oats makes them an outstanding, formidable and inexpensive super food.

Nuts – are a great portable snack rich in monounsaturated fats, vitamin E and magnesium – important for maintaining a healthy heart, joints and bones. A good source of protein, a handful of nuts can also help stabilise blood sugar levels and so prevent energy dips in the afternoon.

Eggs – are one of the best complete protein sources around. One egg contains 5.5g protein, over 10 percent of your daily needs, with only 68 calories. So if you’re trying to build up your strength and endurance, add eggs to your meal plan. Packed with choline, an important B vitamin for brain health and reducing inflammation, they also contain the antioxidant lutein for healthy eyes and B vitamins to facilitate energy production. I personally choose certified organic free range eggs.

Greens – Broccoli and leafy greens like kale and baby spinach are rich in phytonutrients known to boost immune function. A good source of vitamins C and K, calcium and magnesium, these are essential foods for healthy bones and joints – useful if you suffer from stiffness. They also provide plenty of beta-carotene, the vegetable source of vitamin A needed for a healthy respiratory system.

Sweet Potatoes – a fantastic source of easily digestible carbohydrate. Packed with beta-carotene and Vitamin C, these important antioxidants can help the body fight off illness and can help reduce inflammation. Sweet potatoes also supply iron, manganese and copper – essential nutrients for energy production and muscle function.

Berries – their brightly coloured skins are the reason why blueberries, blackberries, cherries, raspberries and strawberries are such a good choice. Rich in powerful antioxidants known as anthocyanins, they can boost immune health and prevent the buildup of free radicals that can cause damage to the body. Include these in your meals or snacks to aid recovery, prevent muscle soreness and to speed up repair.

Quinoa – regarded as a sacred food by the Incas, quinoa (pronounced keen-wah) provides a wide range of vitamins and minerals. This super grain seed contains more protein than most cereal grains (22 grams per one cup) and is considered a complete protein because it contains all eight of the essential amino acids we need for tissue development. Quinoa is higher in calcium, phosphorus, magnesium, potassium, iron, copper, manganese, and zinc, and lower in sodium compared with wheat, barley and corn. This gluten-free grain also receives an honourable mention for being low in saturated fat (one gram of fat per one cup).

Cacao Powder – I choose raw cacao powder that is cold pressed without chemicals, it has 360% more antioxidants than regular cocoa… that’s 21 more times than green tea and 7 times more than dark chocolate. Cacao is a great source of phytonutrients, aminos, protein, zinc, niacin, calcium, chromium, iron, potassium… and possibly the best food source of muscle relaxing, stress relieving magnesium! Add to smoothies, milkshakes, cookie batter or dessert recipes.

Certified Organic Coconut Flour – a delicious low carb, gluten free alternative to wheat flour. I use it for making muffins or pancakes.
Wakame Seaweed Flakes – I put Wakame flakes in soups and salads for extra flavour.

Liquid Chlorophyll – I add this to my water most days. It is naturally alkaline and contains vitamins, minerals and essential amino acids.

Herbamare – a tasty and must have natural alternative to salt. I travel with this everywhere!

Coconut Oil – I add to my salads and meals and I use it to cook with. I prefer it as a substitute to other oils that are more readily used in day-to -day food preparation and cooking.

Organic Manuka Honey – I add a half teaspoon to my morning cup of tea. Honey is a natural sweetener and has anti-inflammatory and antibacterial properties. I even use this to help heal grazes or cuts, studies show that the acid in honey stops bacterial growth, while its moisture attracting properties dehydrate bacterial cells.

Acai Berry powder – wild harvested freeze-dried açaí powder is the perfect boost. I have it sprinkled on my oats or in my morning smoothie. It is rich in antioxidants and is a great source of energy.

Magnesium or Epsom Salts – Perfect way to wind down after a long day. Add this to your bath, along with a few drops of KORA Organics Luxurious Rosehip Oil, to relax your muscles, detox and alleviate stress.

Macca Powder – rich in amino acids, essential fatty acids, vitamins, minerals and trace elements. Great to mix into smoothies, yoghurt, cereal, oatmeal or muesli.

Almond Meal – I prefer to use Almond meal in my cooking. It is a healthy alternative to processed white flour and easier to digest.

Goats Milk – has more than 13% more calcium than cow’s milk, contains prebiotics which help promote digestive balance and is safe for people with a low tolerance to cow’s milk.

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