Raw Mini Coconut-Mulberry Cupcakes with Blueberry Frosting
From A Dash of Compassion.
I recently experienced my first bite of a sun-dried mulberry when creating cake pops with Lisa back in April, and I haven’t stopped thinking about it since. Chewy and soft with a fig-like crunch, sun-dried mulberries are nature’s version of candy. A delightful alternative to raisins, it’s difficult to not eat them straight from the bag.
Better still, mulberries are also considered a superfood. They’re one of the few fruits to be considered a protein source; they’re an excellent source of iron, calcium, vitamin C and fibre; and they also contain a high concentration of Resveratrol, an antioxidant compound that combats free radical damage.
So why not combine these two superfruits into one sweet, super-power cupcake? Coconut is the dominant flavour in these tiny treats but the mulberries provide a fruity sweetness like no other. The quick and easy blueberry frosting rivals any sugar-loaded frosting I’ve made before. Enjoy!
Raw, mini mulberry-coconut cupcakes
1 cup coconut flour (grind coconut flakes to a fine powder)
1 cup almond flour (grind raw almonds or dehydrated almond pulp to a fine powder)
1/2 cup ground, dried mulberries (grind dried mulberries using a spice grinder or blender)
1/3 cup date paste (blend 1 cup soaked dates with 1/4 cup water until smooth)
2 tbsp almond milk
pinch of salt
2 tbsp coconut oil, melted
1 tbsp flax meal
1. Using a hand mixer or stand mixer, combine the coconut flour, almond flour and ground mulberries.
2. Add the date paste, almond milk and salt and mix until combined.
3. Finally, add the coconut oil and flax meal and mix until just combined. Be careful not to overmix. It should look like thick cake batter.
4. Line a mini muffin tray with mini muffin or candy cups. Scoop a 1/2 tablespoon of the cupcake mixture and mold it into a ball or cupcake shape and gently press it into the muffin cup. Repeat with remaining mixture. Place the tray in the fridge or freezer while you make the frosting (recipe below).
3/4 cup frozen blueberries
1/2 cup raw cashew butter
1/4 cup raw agave nectar
6 tbsp coconut oil, melted
1. Using a high-speed blender, blend the blueberries, cashew butter and agave nectar until well combined and smooth. Add the coconut oil and blend just to combine.
2. Scoop the mixture into a piping bag and attach a small tip. Decorate each cupcake and return the cupcakes to the fridge until ready to serve.
Raw Brazil nut, banana, blueberry ice cream sandwiches
From The Mommy Bowl.
Frozen Triple B Bites
Brazil Nut Banana Cookies
1 cup (130 g) raw Brazil nuts
1 small (80 g) banana (I used a red Costa Rican banana.)
1 T. ground flax seed
1 T. raw agave syrup
3 T. coconut flour
In the bowl of a food processor, pulse the Brazil nuts until finely ground. (Stop before they turn into nut butter.) Add the banana and process until creamy. Add the rest of the ingredients and process until you have a thick dough. It will be sticky.
Roll out between two sheets of parchment paper. Tip – if your parchment paper is moving on your counter, wet the counter slightly. Cut with a cookie cutter into approximately 10 cookies. (I had some leftovers. I ate them. Raw. Rolled into little balls. It’s the cook’s prerogative to do that, you know.) Dehydrate at 115° until firm but not crisp. I started on a fruit roll tray, and moved them to a mesh screen after about 4 hours. My dehydrator took about 6 hours. Your dehydrator may vary, so check them occasionally. Freeze cookies until ready to assemble.
Blueberry Banana Ice Cream
1 banana, frozen
1/2 cup frozen blueberries
1 T. raw agave or honey (or to taste)
In the bowl of a food processor, process the banana until smooth. Add the avocado and process until smooth. Add the blueberries and agave or honey and process until creamy. Taste and adjust for sweetness. (I found this plenty sweet and could have easily skipped the sweetener altogether, but I think I might be weird that way.)
Place a scoop of ice cream on one frozen cookie. Top with another cookie and press down gently until ice cream fills the gaps. Freeze on a cookie sheet until solid. Wrap individually.
These are best when you allow them to soften for a few minutes before eating.
Coffee Cake Breakfast-power Bars (plain or fancy)
I keep clicking through the Addicted to Veggies archive. Which is a little frustrating because I’ve been having trouble getting raw macadamias lately. Bah. :-(
Coffee Cake Breakfast-power Bars (plain or fancy)
I did a lot of daydreaming over this last weekend…particularly in the area of desserts.
One of my favorite breakfast foods and snacks has to be without a doubt the power/breakfast bar.They’re easy to make (you can make them in bulk too), they’re perfect for on the go people, and can easily be dressed up as a fancy treat for unexpected company! I tend to do my high intensity cardio workouts in the mornings - and a protein rich breakfast bar paired with fresh fruit or a smoothie is my favorite pick-me-up!
Today’s Breakfast bar is inspired by and old vice of mine: Coffee Cake! I hope you won’t be intimidated by the high amount of nuts used in this recipe. These bars are meant to be eaten in a small portion. They are very rich in healthy fats/oils, protein and fiber, so don’t be scared - be healthy!
Coffee Cake Breakfast-power Bars
Step 1. Prepping/Grinding your nuts:
1 & 1/2 c Macadamia Nuts - ground up in food processor
Transfer your ground Macadamia nuts to a mixing bowl and set aside
1 & 1/2 c Cashews - ground up in your food processor
Add your ground Macadamia nuts back into your food processor WITH your already ground Cashews and move on to step 2.
Step 2. Sweetener & Wet ingredients:
With your nuts from Step 1 still in your food processor add the following:
Puree all of the above ingredients together until it becomes a thick heavy paste. You may have to stop to scrape down the sides of your processor once or twice - this is normal!
Once your batter begins to ball up and move around in your processor it’s done. Move on to step 3...-
Step 3. Finishing your Batter
Transfer your Batter into a mixing bowl and add:
1 & 1/2 c Coconut Flour //OR// Almond Flour
Mix it all together!
Assembling your Bars:
Place your batter in a big ol’ lump onto a sheet of parchment paper…
The best way to flatten out your batter is to sandwich it between two sheets or parchment paper and roll it out. Try to keep your bars no more than 1/2” thick. My bar dimensions were roughly 1 & 1/2” width, by 2 & 1/2” length.
Slice them up, dust them with Coconut or Almond flour (this way they won’t stick together) and store them in an air tight container in your fridge!
Unexpected guests coming over for tea and Perry Como?Grab a 10oz bag of your favorite frozen fruit from your freezer - in my case I had frozen Peaches, but Berries will do. Even fresh Apple would be great!Chop up your 10oz of fruit:
Toss your fruit with 3 tsp of Date Paste and a dash of ground Cinnamon…
Place a lid or cover on top of your sweetened fruit and let it sit in the fridge for a little while (15-30 minutes). This will release the fruits natural juices, basically making a syrup.Top your Coffee Cake Bar into your fruit and enjoy!
Lime “Let It Snow” Balls
I’d pit the dates before soaking them, to reduce mess.
From Addicted to Veggies.
Coconut-Lime “Let it Snow” balls
Special Tools you will need for this recipe:
- Food Processor
- Melon Baller
These little buggers were a smash hit at our Annual Christmas Sweater Party this year, and I’ll be making them a couple more times before the end of this year. The Coconut is so subtle that even non-lovers of Coconut were eating these little guys up!
Step 1. Making the Batter
1 c Macadamia nuts - ground
1 c Cashews - soaked 4 hours (or overnight)
1/4 c Lime juice
15 Medjool dates - soaked in warm water until softened & pits removed
2 tsp Vanilla
1/4 c Coconut Oil - softened
3 Tbsp Coconut Butter - softened
2 pinches of Sea Salt
*** Puree all the above ingredients in your food processor until smooth. You will have to stop at least a few times to scrape down the sides of your processor as the batter will tend to clump a bit. But don’t be discouraged, this is totally a normal occurrence. I think I had to stop and scrape the mixture at least 6 times until it began to freely move around my food processor.
*** Once your batter has become a thick and creamy puree transfer this to a large shallow dish, spreading it about 2 inches thick. Place the dish with the mixture into your freezer and let it cool/harden for at least an hour. It’s very important that your mixture has hardened in the freezer before you take your melon baller to it. This will make it easier for you to “scoop” them.
-Step 2. Forming/Decorating your “Let it Snow” balls
Remove your Coconut-Lime mixture from the freezer and use your melon baller to scoop out uniform sized balls. Once all of the balls have been “scooped” ( you should have roughly 2 dozen) move on to the next step…
6 Tbsp Date Paste
1/4 c Lime Juice
1/4 c Water
Remove your Lime-Date coated balls from the liquid coating
—-In a large shallow Tupperware container make the following:
1/2 c Coconut Flour
1/2 c shredded/dehydrated Coconut
Roll the balls around until they are evenly coated with snow! Place them back inside the freezer until your guests arrive and they’re ready to be eaten (even frozen they won’t be too hard to eat - just cold).
Based on Random Daze theme by Polaraul