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Category: coconut

chia pudding, upbeet.caa

The best summer recipes involve either a BBQ or no heat at all. This is one reason I love this healthy dessert in the summer (and every other season), along with its deliciousness of course!

It’s an extremely versatile recipe. You can adapt it to suit any craving…chocolate? berry? maple?

For a chocolaty pudding mix in 2 tbsp cocoa and a little extra sweetener + some chopped dark chocolate!

These cookies are perfect for the holiday season! You could bring them to your next Christmas party and no one would even know they are healthy (I like to call it stealth health)! These cookies are packed with healthy fats, fiber, vitamins and minerals…what a deceptive little cookie ;) To make them even more exciting they take less than 10 min to make and will store for weeks!

I highly recommend these for chocolate mint fanatics, like myself. Just make sure to spread out the extract well, if it doesn’t get totally mixed throughout the other ingredients it can be really strong tasting. If you’re not a big mint fan just skip the mint extract or replace it with a different flavored extract instead.I bet coconut or orange would be good!

Enjoy!

raw-choco-mint-cookies

Raw Dark Chocolate (Mint) Cookies

Makes 12 cookies
Slightly modified from Radiant Health
  • ½ cup raisins
  • ½ cup raw almonds
  • ¼ cup raw cashews
  • 3 tablespoons raw cacao powder
  • 1 heaping tablespoon liquid honey
  • 2 teaspoons vanilla
  • 1 teaspoon mint extract (replace with a different flavored extract if preferred, or omit)
  • ⅛ teaspoon salt
  • shredded coconut

Blend all of the ingredients, except the coconut, in a food processor until the mixture is in fine crumbs (it will start to clump) and is very sticky. Remove heaping 1-tablespoon bits of the mixture, form into balls and roll in the coconut.

Store in the refrigerated in an airtight container. They will keep for several weeks…but be gobbled up before then!

butternut-squash-and-apple-chili

Chili or stew? What’s the difference? … Chili is a type of stew made with beans!

When I made this recipe I thought it should be called a stew not a chili but I guess, technically, it is a chili! Anyways, call it whatever you want, either way it is absolutely delicious!

At first I thought this recipe sounded a bit odd, but I have a bit of an addiction to butternut squash (it is the BEST pureed into the sauce for Mac & Cheese) so I had to try it. I also happen to love coconut milk, but I never thought of putting them together! What an epiphany (definitely had to look up how to spell that).

ENJOY!

butternut-squash-and-apple-chili

Turkey and Black Bean Chili with Butternut Squash and Apples – Serves 6-7

Adapted from : Spilling the Beans

Ingredients:

1 onion, chopped
2 carrot, peeled and chopped
2 celery stalk, chopped
4-5 garlic cloves, crushed
1 lb ground turkey, or 2 cups leftover shredded roast turkey or chicken
1 small butternut squash, peeled, seeded, and diced
1 large apple (cored & chopped-leave the peel on)
2 Tbsp chili powder
1 Tbsp ground cumin
300-325 ml  low sodium chicken, beef, or vegetable broth
14 oz can coconut milk, regular (or light… but regular is better)
1 cup cooked black beans (about 1/2 a 19 oz can…although I’d just add the whole thing!), drained and rinsed

1/2 cup quinoa
1/2 cup salsa
3 tbsp tomato paste

1 tbsp red curry paste (or a little more if you really like it!)
salt and pepper to taste

 
Topping
  • fresh cilantro
  • Greek yogurt/sour cream
  • green onions
  • feta cheese
 

Directions:

  • In a large soup pot over medium-high heat, saute the onion, carrot, and celery in olive oil until softened, and a little browned.
  • Add the ground turkey (if using) and garlic, breaking it up with a spoon until it’s cooked through and slightly browned.
  • Add the squash, apple, chili powder and cumin, continuing to stir and cook for a few minutes until fragrant, then stir in the broth, coconut milk, beans, quinoa, salsa, tomato paste, curry paste, salt and pepper.  Mix well. Bring to a simmer, and cook for about 30 minutes, stirring occasionally, until the squash is tender and the mixture is thick (if you want it thicker cook it longer – but keep in mind you will be reheating leftovers and don’t want it to turn to mush!)
  • Top with toppings and serve with a side salad …or even better, fresh made bread for scooping.

Slow-cooker directions:  Cook the turkey, then toss all the ingredients except the toppings into the slow cooker and simmer on low for 6 hours.

Coconut Banana Bread

4 COMMENTS

Frozen, black bananas flying out at me every time I open the freezer is a clear sign that it’s time to make banana bread.

I have made some pretty good banana bread lately but this one is my favorite! I love the tropical flavors of the banana and the coconut together. Coconut is a source of fiber, protein, phosphorus and vitamin B6.

Coconut’s/coconut oil’s nutritional value is a bit of a controversial topic. Some say it’s nutritional gold, while others strongly disagree. Here’s a good article on the topic.

To make this bread into more of a treat add chopped dark chocolate and roasted pecans or coat it with a lime/lemon glaze (1/2 cup powdered sugar + 1.5 tbsp fresh squeezed lemon/lime juice).

Recipe Adapted from: Cooking Light

Yield: 1 loaf, 16 servings

Ingredients

  • 2 cups all-purpose flour (use half whole wheat flour to up the fibre)
  • 3/4 teaspoon baking soda
  • 1 tsp cinnamon
  • 1/2 teaspoon salt
  • 1 cup granulated sugar
  • 1/4 cup olive or canola oil
  • 2 large eggs, lightly beaten
  • 1 1/2 cups mashed ripe banana (about 3 bananas)
  • 1/4 cup plain low-fat yogurt or Greek yogurt
  • 3 tablespoons dark rum
  • 1 teaspoon vanilla extract
  • 1/2 cup plus 4 tbsp flaked unsweetened coconut (use sweetened if you prefer it sweeter)

Preparation

Preheat oven to 350°.

Lightly spoon flour into dry measuring cups; level with a knife. Combine flour, cinnamon, sugar, baking soda, and salt, stirring with a whisk.

Mix oil and eggs. Add banana, yogurt, rum, and vanilla; beat until blended. Add flour mixture; mix just until moist. Gently stir in 1/2 cup coconut. Spoon batter into a greased 9 x 5-inch loaf pan; sprinkle with 4 tablespoon coconut (or how ever much you like, lots is good!). Bake at 350° for 1 hour or until a wooden pick inserted in center comes out clean (may take longer). Cool in pan 10 minutes on a wire rack; remove from pan.  Cool completely on wire rack.



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