Tag Archives: coconut

Cacao Smoothie Bowl

Cacao Smoothie Bowl

This delicious smoothie bowl isn’t just pretty to look at, it’s packed full of goodness as well .

The pomegranates are great to keep up your vitamin c, cacao is full of antioxidants, the hemp is high in protein and especially good for vegetarians, the pumpkin seeds contain zinc to support your immunity and the coconut is high in fibre to support good digestive health.

Ingredients

Cacao smoothie

2 tbs Hemp Cacao powder

1 frozen banana

½ cup Soy Milk

Toppings:

Pomegranates

Pumpkin Seeds

Coconut shredded

Cacao nibs

Fresh Banana

Directions:

Chop the frozen banana and add to a blender with milk and hemp & cacao powder.

Blend until consistency of a thick shake.

Pour into a bowl.

Cut slices of fresh banana and cut open a pomegranate and remove pomegranate arils to  

Sprinkle  on top of your cacao smoothie along with pumpkin seeds, cacao nibs and coconut.

It’s best to enjoy your smoothie bowl as soon as you make it.

Healthy Chocolate recipes

Chocolate is one of the most loved foods around the world but it’s often high calorie with so much sugar and fat.

There are however some beautiful ways to enjoy your chocolate without the unhealthy parts by changing up some simple ingredients.

Below are six healthy chocolate recipes for you to try out.

Vegan Coconut Chocolate ‘bounty bar’ hearts
These 4 Ingredient chocolates are so easy to make and are a ‘not so naughty’ chocolate treat to enjoy. Reminiscent of the classic ‘Bounty bar‘ ,It’s definitely one of my favourites.
http://dragonflynt.com.au/wp/2020/05/vegan-coconut-chocolate-hearts/

Beetroot Brownies
These gluten free super moist brownies are a great way to hide your veggies!
http://dragonflynt.com.au/wp/2018/06/beetroot-brownies/

Chia chocolate pudding Yummy and simple. This raw pudding can satisfy your chocolate needs and it keeps you full for longer too. Kids and adults alike will love this one. Chia seeds are one of my most common dietary recommendations for my clients. They are so versatile and packed with nutrition.
http://dragonflynt.com.au/wp/2014/10/chia-chocolate-pudding/


Superfood energy balls How to stuff as many super food ingredients into a bite size delicious snack? This was the question I wanted to answer when I woke up this morning. 
http://dragonflynt.com.au/wp/2014/10/super-food-energy-balls/

4 Ingredient Chocolate Smoothie
A quick, easy and healthy chocolate fix. This is one of my favourite go to post exercise smoothies. 
http://dragonflynt.com.au/wp/2017/05/4-ingredient-chocolate-smoothie/

Gluten free chocolate brownies

I confess,  I do love a good chocolate treat and I’m so glad that I can create the perfect chocolate brownie that my taste buds love without overloading my digestion and having sugar remorse.The brownie gets it’s sweetness and fibre largely from the sweet potato, so you can have your sweet craving satisfied and stay full for longer.The chocolate icing is fabulous and no trace of icing sugar in site.  It’s also full of healthy antioxidants.


http://dragonflynt.com.au/wp/2014/07/gluten-free-chocolate-brownies/

Vegan Coconut Chocolate hearts


These 4 Ingredient chocolates are so easy to make and are a ‘not so naughty’ chocolate treat to enjoy. Reminiscent of the classic ‘Bounty bar‘ ,It’s definitely one of my favourites.

Ingredients
1 cup dessicated coconut
1tbs Agave syrup or brown rice syrup (If you are not vegan you could use honey)
3tbs coconut oil
½ block Vegan dark melting chocolate (check the ingredients for no milk solids)
(double this recipe for the coconut bars)

Method
For coconut hearts:
You will need a flexible Heart shaped chocolate mould like this.
Melt the coconut oil and agave/brown rice syrup gently until liquid.
Pour the coconut into a bowl and combine with the melted liquid until it resembles slightly wet sand.
Pour your mix carefully into the moulds and press down firmly.
Transfer to the freezer for 1 hour or until firm enough to remove form the mould without losing shape.
Melt your chocolate on the stove or microwave.
Take your frozen coconut hearts one at a time and dip in the chocolate to cover.
Transfer to a baking tray or plate lined with baking paper and return to the fridge to set.
Keep them in the fridge until serving but they will do fine in room temperature for a few hours without melting (as long as its not summer!)


For coconut bars
Melt the coconut oil and agave/brown rice syrup gently until liquid.
Line your baking dish or pyrex dish with baking paper.
Pour the coconut into a bowl and combine with the melted liquid until it resembles slightly wet sand.
Pour your mixture  into a square baking tin or rectangular pyrex dish the and press down firmly.
Transfer to the freezer for 1 hour or until firm enough to remove form the mould without losing shape.
Remove the frozen coconut from the baking dish by lifting the baking paper and transfer to a chopping board.
Cut the coconut into bars
Melt your chocolate on the stove or microwave.
Take your frozen coconut bars one at a time and dip in the chocolate to cover.
Transfer to a baking tray or plate lined with baking paper and return to the fridge to set.


 
 
 

Sweet Pepita Bliss Balls

Sweet Pepita Bliss Balls

Sweet Pepita Bliss Balls

Pumpkin seeds or Pepitas are a great ingredient for a bliss ball base when you want to go nut free. They are also rich in zinc, magnesium  and essential fatty acids and this recipe with it’s natural sweetness will have your little ones loving them.

Ingredients

¾ cup Pepitas

¾ cup Dates

Shredded Coconut (to coat)

2 bs Coconut oil

1 tsp Rice Malt Syrup or Honey

½ tsp Cinnamon powder

½ tsp Ginger Powder

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Directions

Gently melt the coconut on low heat in a saucepan  and add the dates to soften for a few minutes. Remove from the heat and add your syrup/honey and cinnamon and ginger powder.

In a food processor, blitz the pepitas until they are ground into almost powder.

Add the Pepitas to the date mix and combine.

Take spoonfuls of mixture and roll with your hands into bite sized balls.

Coat with coconut until lightly covered.

Keep in the fridge for snack time.

IMG_3536

Sunshine Bliss Balls- Carrot Ginger and Turmeric

These bliss balls are full of golden ingredients that make me feel warm like sunshine.

They are not just colourful and delicious but possess some healthy virtues as well.

Ginger is a warming digestive tonic and circulatory tonic.

Turmeric is great as an anti inflammatory.

Carrot is loaded with beta carotene for healthy immune systems.

Cinnamon is a warming digestive spice and is great for maintaining blood sugar.

Dates are fibrous and add sweetness.

Cashews provide the protein, antioxidants and magnesium, iron, zinc and phosphorous for many different biochemical functions in our nervous system and musculoskeletal system.

Ingredients:

1 medium carrot grated

¼ cup dates

½ cup cashews

1 cm cube of ginger root grated

½ tsp turmeric powder

1 tsp cinnamon powder

1 tbs dried ginger pieces chopped

 

Directions:

Add the ingredients to a food processor and blitz until the ingredients are fine enough to come together.

If the mixture is too moist, add a little dessicated coconut.

Take teaspoonfuls of the mixture and roll into balls.

Store in the fridge or freezer for a day or two.

Raw Berry & Coconut Hearts – Plus Choc, Berry & Coconut Hearts

 

Raw Berry Coconut Hearts

Raw Berry & Coconut Hearts 

Plus Choc, Berry & Coconut Hearts

This one may be hard to resist  eating the mix before it make’s  it to the mold.
Another healthy super food treat that is perfect to have on hand for the sugar cravings.
Many of us can find ourselves mindlessly eating up the contents of the kitchen when we are under the spell of a snack attack. The snack attack dosen’t have a particularly time but may often come calling in the afternoon or  when we get home from work or school, or perhaps if we are feeling bored or procrastinating about something.
Be prepared  for the snack attack with some superfood snacks like this super delicious and surprisingly filling snack that is packed full of antioxidants, fibre and essential fatty acids.

You will need silicone heart shaped chocolate molds.

Ingredients

½ cup cashews

½ cup coconut

3 tbs freeze dried berry powder

3 tbs coconut oil

3 tbs rice malt syrup

 

Directions:

Blitz the cashews to a fine powder in your blender.

Pour into a mixing bowl.

Add the coconut and stir through until well combined

Add the berry powder and combine until you have a nice pink mixture

Melt the coconut oil gently if solid and pour over the mix.

Add the rice malt syrup and mix everything together until the mixture resembles  slightly wet sand.

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If you are making choc berry hearts too, separate the mixture into 2 and set 1 aside.

Pour teaspoon sized scoops into your heart molds until you have used up the mixture.

For the Choc Berry Coconut Hearts

Take your bowl that you set aside with the pink mix and add

½ cup dates with 1-2 tbs water (blended to a paste)

1 tbs freeze dried berry powder

2 tbs raw cacao powder

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Combine well and then transfer to the heart molds.

_AAA0450Put all the molds into the freezer.

When you are ready to snack, just pop one or two out of their molds and enjoy.

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