Tag Archive for: healthy food

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Thai Green Vegetable Curry

This recipe of Thai green vegetable curry comes from the book Top 100 Low-Carb Recipes by Nicola Graimes. The Top 100 Low-Carb Recipes is the essential tool for anyone who is interested in controlling their weight by cutting down their intake of carbohydrates. The key to success is eating the right type of carb alongside good sources of protein and fat.

Low Carb Diet 2

 

Ingredients:

2 tsp sunflower oil

200ml/7fl oz/1 cup reduced-fat coconut milk

150ml/5fl oz/2⁄3 cup vegetable stock (see page 23)

115g/4oz/1 cup small broccoli florets

1 corn on the cob, husk removed, sliced into 2cm/3⁄4in pieces

1 small red pepper, seeded and sliced

55g/2oz/1 cup fresh spinach leaves, shredded

salt and freshly ground black pepper

1 tbsp chopped fresh coriander/cilantro, to garnish

Spice Paste:

3 green chillies, seeded and chopped

1 stick lemongrass, peeled and finely chopped

1 shallot, sliced juice and zest of 1 lime

1 clove garlic, chopped

1 tsp ground coriander

1 tsp ground cumin

1cm/1⁄2in piece fresh ginger, peeled and grated

2 tbsp chopped fresh coriander/cilantro

Method:

  • Place all the ingredients for the spice paste in a food processor and blend to a coarse paste.
  • Heat the oil in a large saucepan and fry the spice paste for 1 minute, stirring. Add the coconut milk and stock and bring to the boil. Reduce the heat and simmer for 10 minutes until reduced.
  • Add the broccoli, corn and red pepper and cook for 3 minutes, then add the spinach and cook for another 2 minutes until the vegetables are just tender.
  • Season to taste and sprinkle with coriander/cilantro before serving.

Top 100 Low-Carb Recipes

Nicola Graimes

Top 100 Low-Carb Recipes

£5.99, available from Nourish Books

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Wild Rice and Strawberry Salad

Barbeque and picnic season is here! This easy and refreshing salad from Kristen Hartvig’s Healing Berries is the perfect dish to share with family and friends this summer, and each portion is only 219 calories.

Serves 4

Preparation and cooking time: 50 minutes

Ingredients:
100g/ 3 ½oz/ ½ cup wild rice
2 tbsp walnut oil
4tbsp Raspberry Vinegar
25g/ 1oz hazelnuts, finely chopped
25g/ 1 oz almonds, finely chopped
2 spring onions/ scallions, finely chopped
500g/ 1lb 2oz strawberries, hulled and sliced
sea salt

Method:

  • Put the rice in a pan of cold salted water. Cook according to the package instructions until all the water is absorbed. Leave to cool and then mix in the walnut oil and the raspberry vinegar.
  • Toast the nuts in a dry frying pan with a little salt until just golden.
  • Place the rice in a large salad bowl. Add the toasted nuts, spring onions/ scallions and strawberries. Toss together and gently serve.

Kirsten Hartvig is an acclaimed nutritionist, medical herbalist and registered naturopath practising in East Sussex, and in Denmark Kirsten Hartvigwhere she is a government adviser on natural health. She is the author of 14 books on natural health, including Eat for Immunity, The Big Book of Quick & Healthy Recipes, and The Healthy Diet Calorie Counter. Kirsten also runs regular health retreats in the French Pyrenees, organizes local herb walks and gives talks and workshops on natural health in practice. She lives with her family in Forest Row, UK. Visit her website at kirstenhartvig.com.

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Kirsten Hartvig
Healing Berries
£12.00, available from Nourish Books

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

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WIN a Copy of The Right Bite on Goodreads

Enter the competition HERE for a chance to win 1 of 10 copies of The Right Bite by Jackie Lynch – your survival guide to eating healthily on the go. The giveaway ends on Thursday, May 26.

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Bran muffin or chocolate chip? Which wine is likely to add the most inches to your waistline red, white or sparkling? And if you re dying for a pizza, how can you keep the damage to a minimum?

The Right Bite is a practical guide to help people navigate the minefields of everyday eating and make healthy choices when nutritious food is not easily available – such as in coffee shops, office lunches or the cinema.

It’s easy to follow a healthy diet when you’re in control of your shopping list and the contents of your fridge. But as soon as you step outside the front door, it can get a lot more complicated. Walk into a coffee shop, a bar or the cinema, and making the right decision can be a lot more challenging and confusing.

The Right Bite is here to help – with accessible, practical advice for all those everyday occasions, you can make the smart choice even when healthy options are limited. Each chapter focuses on a different eating environment – from Breakfast on the Go to Working Lunches, Takeaway Food, Pubs, Picnics, Barbeques and the Cinema.

For each situation The Right Bite then explores the type of foods likely to be available and compares them, explaining the main health pitfalls and highlighting top picks. A ham and cheese croissant is a better option in a coffee shop than a skinny muffin for example! The Right Bite explains why, providing useful insights with a down-to-earth approach. Packed with design features and small enough to slip in your handbag, this is the one-stop guide for anyone wanting to eat healthily in the real world.

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Spice Up Your Life!

Are you lacking a bit of spice in your life? Add an abundance of flavour by integrating these well-known spices into your diet and reap the benefit of their glorious healing properties.

Spices are much more than wonderful taste supplements. They also provide concentrated, powerful medicines that can enhance health and vitality, treasures that ancient cultures knew well and that modern society is now rediscovering through science and research.

GARLIC

Garlic has a proven reputation as an antibiotic active against bacteria, fungi and other infectious micro-organisms including staphylococci, streptococci, E. coli, trichomonas, candida and amoebic dysentery. It is a traditional remedy
for treating colds, flu, bronchitis and asthma.

A growing body of scientific research confirms garlic’s reputation forgarlic benefiting the cardiovascular system by lowering cholesterol, reducing blood clots (by preventing platelet aggregation), reducing atherosclerosis and lowering blood pressure. Recently, it has been shown that garlic can help to lower blood glucose and thus reduce the risk of diabetes, and there is some evidence that eating garlic regularly may help prevent the development of an enlarged prostate in older men.

Did you know…?

Eating fresh parsley with garlic helps to avoid bad garlic breath.

GINGER

gingerFor centuries, ginger has been taken to ease rheumatic complaints, and modern evidence confirms that it has an
anti-inflammatory effect and may also lower blood pressure. It can aid slimming if taken as a hot drink with food because, as well as giving a sense of fullness, it enhances the thermic effect of food, reducing feelings of hunger. Widely used as a digestive aid, ginger can also be effective for motion sickness and nausea. It makes a warming drink and is thought to improve circulation.

Did you know…?

Ginger is highly effective in treating morning sickness, but high doses should be avoided.

NUTMEG

In the Middle Ages, nutmeg was highly prized and believed to have magical powers. People even carried nutmeg
around with them in a small locket on a chain. It was said to comfort the head and the nerves, and was known to calm the digestion while stimulating the circulation.

Modern research has shown nutmeg to be among the strongesnutmegt antioxidants and an effective antibacterial and anti-inflammatory plant medicine able to increase calmness while reducing feelings of anger and embarrassment. It has also been found to inhibit blood clotting and to decrease prostaglandin levels in the colon, making it useful in the management of Crohn’s disease. Extracts of nutmeg inhibit leukaemia cell development, and compounds within it have been found to inhibit the breakdown of elastin in the skin and thus keep the skin more supple. Nutmeg also seems to help protect the skin from overexposure to harmful UV sun-rays.

However, nutmeg does have a reputation as an intoxicant that can cause hallucinations and euphoria, together with palpitations, nausea, headache, dizziness, dry mouth and delirium, but the psychoactive effect is only seen in large doses and varies markedly from person to person.

Did you know…?

To relieve joint pain, try an ointment made by mixing freshly grated nutmeg, ginger, ground cloves and citronella oil with ground, uncooked rice. Apply to the affected joint and leave to soak into the skin.

STAR ANISE

The shikimic acid contained in star anise seeds is a strong antiviral agent and a primary ingredient in the synthesis of antiviral drugs such as Tamiflu. Recent bird flu and swine flu epidemics caused the price of star anise to soar as drug companies bought up vast quantities in order to meet the surge in worldwide demand for antiviral drugs.

star-aniseStar anise is a warming, stimulating herb used in traditional Chinese medicine to relieve cold stagnation, to balance the flow of Qi and to relieve pain. It is a traditional remedy for arthritis and digestive complaints, and has potent antimicrobial properties due, in part, to the presence of anethole, which is effective against bacteria, fungus and some yeasts. Its immune-stimulating, antimicrobial and antioxidant properties, together with a gentle painkilling and sedative effect, make star anise a perfect remedy to give young children to relieve colic, and also to treat respiratory problems such as bronchitis, cough and asthma. It is also a useful insect repellent.

Did you know…?

Sprinkling ground star anise on root vegetables before baking, or adding a whole star anise to sweet potato, pumpkin or leek dishes enhances their flavour.

 

HealingSpices_MiniJacket

 

Exacts taken from Healing Spices by Kirsten Hartvig

£12.99 | Available from Nourish Books

 

 

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5 Tips to Help You Choose The Right Bite at the Movies

Jackie Lynch shares some tips from her new book, The Right Bite to help you choose your cinema snacks.

There’s something about a trip to the movies that just seems to send caution to the winds when it comes to snacking. The usual suspects, such as popcorn, ice-cream and hot dogs, are high in sugar, refined carbohydrate and even trans fats which can make movie night a bit of a health minefield. Here are 5 quick tips to help you mitigate the damage.

  1. Start Sharing
    You may not be a natural sharer and hate the idea of someone else picking at your food, but the cinema is one place where you might want to bend the rules, as it can make a big difference to just how much you consume in one sitting. You might run the risk of annoying your neighbours with all the rustling, but it can be a clever way of halving the potential calories and sugar intake, as long as you play fair and stick to your share.
  2. Avoid Sugary Toppings and Glazes
    Sweet or salted, popcorn is a starchy snack that adds up to about 500 calories per small portion, so if it’s your preferred movie snack you need to tread carefully. It’s a smart move to steer clear of extra caramel or toffee toppings, as this ups the sugar content significantly and adds around 150 extra empty calories. Sharing is a very smart move here – a large popcorn (sweet or savoury) averages at around 1,000 calories, which is half the recommended daily amount for women. Splitting it between 2, 3 or ideally 4 of you could make a huge difference, especially if you’re a regular moviegoer.
  3. Opt for Frozen Yogurt
    Ice cream is the ultimate comfort food and the combination of sugar and fat is highly addictive to our taste buds, which is bad news if you’re trying to watch your weight, as the excess sugar will go straight to your waistline. The Right Bite here would be natural frozen yogurt, and it’s easily available in most outlets. At 150 calories per 100g tub it contains less than half the calories of vanilla or chocolate chip cookie ice cream which range from 330-400 calories per 2 scoops. Beware of some of the fruit frozen yogurts – they may be lower in fat and calories than ice cream but they still contain the equivalent of around 7 teaspoons of sugar which won’t help your cause.
  4. Nachos Beat Hotdogs Every Time
    If you’re wavering between the two, then opt for nachos. Hot dogs are highly processed and there’s really no room for manoeuvre to make it a healthier choice. Nachos may not be a perfect solution, as the combination of fat, sugar and salt in the tortilla chips is something we instinctively crave, which means that the more you eat, the more you’ll want to eat, but there is far more mileage in health terms if you’re smart about the topping. Avoiding cheese and sour cream and focusing on guacamole and tomato salsa could make all the difference. The avocado in guacamole is a rich source of heart-healthy monounsaturated fats and contains some protein too which will help to keep you going for longer, so that you’re less likely to get the munchies later on. The spicy tomato salsa is another smart choice, as it’s low in fat and full of antioxidants.
  5. Choose Your Drink Wisely
    If you know there’s no way that you’ll walk past the food and drink concessions without treating yourself to something to eat and drink, try to limit the damage by being smart about your choice of drink. Indulging in a medium soda means you’ll be adding the equivalent of roughly 13 teaspoons of sugar to your snack, which is a huge amount by anyone’s standards. Beware diet sodas, as these may not contain sugar, but the long list of ingredients means that they’re highly processed and the artificial sweeteners they contain can trigger a similar addictive response in the body as sugar, leading to cravings and a possible sugar binge further down the line. There’s no doubt that the Right Bite here would be water – it would help your body cells recover from all the sugar you’ve consumed in your chosen snack, keep you alert during the movie and add no calories at all!

Jackie Lynch is a Registered Nutritional Therapist and runs the WellWellWell clinics in West London. Passionate about the importance of good nutrition for optimum health, she creates practical nutrition programmes suitable for a busy 21st century lifestyle. Jackie also Jackie Lynchprovides advice and support for a range of blue chip companies, in the form of individual consultations for staff, nutrition workshops and menu analysis and has acted as a food consultant for brands such as Tetley. She is a regular contributor to the Mail on Sunday and the Net Doctor website and her advice features in a wide range of other national media. Visit her website.

RightBite_cover

Jackie Lynch
The Right Bite
£6.99, available from Nourish Books.
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Meet Jackie Lynch

Jackie Lynch is the author of The Right Bite, a practical guide perfect for urban life, to help people make healthy choices on the go, when Jackie Lynchnutritious food is not easily available. Last week Jackie visited Nourish offices in Angel, and we took this opportunity to have a chat with her about her work, and to know the behind the scenes of writing The Right Bite. You can listen to Jackie Lynch podcast, or download it from iTunes.

Jackie is a Registered Nutritional Therapist and runs the WellWellWell clinics in West London. Passionate about the importance of good nutrition for optimum health, she creates practical nutrition programmes suitable for a busy 21st century lifestyle. Jackie also provides advice and support for a range of blue chip companies, in the form of individual consultations for staff, nutrition workshops and menu analysis and has acted as a food consultant for brands such as Tetley. She is a regular contributor to the Mail on Sunday and the Net Doctor website and her advice features in a wide range of other national media. Visit her website at www.well-well-well.co.uk.

https://soundcloud.com/watkins-media/jackie-lynch-on-the-right-bite

The book is practical and friendly. Each chapter has a Right Bite box, so if you are in real hurry, what you have to do is flick through the book and find the right option for you. – Jackie Lynch

 

JAckie 2

 

RightBite_cover

Jackie Lynch
The Right Bite
£6.99, available from Nourish Books.

 
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#14days of Wellbeing Round Up

We hope you have enjoyed the past 14 days! We loved sharing our wellbeing tips and tricks with you. If you would like to find out more, and to be informed about the next time we do the #14days of wellbeing, please sign up to  our newsletter!

The books that we have included, and you might like to delve into a little deeper, are:

SuperchargedGreen

 

Christine Bailey
The Supercharged Green Juice & Smoothie Diet
£10.99 | Available from Nourish Books

 

 

 

 

 

AussieBody_front

 

Saimaa Miller
Aussie Body Diet
£14.99 | Available from Nourish Books

 

 

 

 

 

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Jo Pratt
In the Mood for Healthy Food
£ 20.00 | Available from Nourish Books

 

 

 

 

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Introducing… the 14 Days of Wellbeing from Watkins and Nourish

Reconnect with your resolutions with our 14 days of wellbeing! For the next 14 days we will be sharing some of the best advice from our books and authors to help you improve your wellness. From spirituality (on our Watkins sites), to health and diet,  we will be sharing some tips and advice with you to help you heighten your spiritual, mental and physical health for life. If you would like to be part of the campaign please keep an eye out on our social media, and follow the hashtag #14days!

Happy 14 days of wellbeing!

If you would like to follow us and share your wellbeing journey please follow us on the platforms below, and share your experience using #14days!

Facebook – https://www.facebook.com/nourishbooks/

Twitter – @nourishbooks

Instagram – @nourishbooks

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Start 2016 with Aussie Body Diet Detox Plan!

This is the perfect time to start Aussie Body Diet‘s detox plan and we are really pleased to announce the UK release of Saimaa Miller’s fantastic book.
Published in paperback, Aussie Body Diet includes a fad-free diet that reveals simple Aussie lifestyle secrets to help you look and feel your very best, from one of Australia’s most sought-after health coaches.

Aussie Body Diet

Australians are famous for their sun kissed, athletic physiques, and now Saimaa Miller has written a guide to getting that same naturally healthy body this side of the equator. In Aussie Body Diet you’ll discover the seven secrets to optimum health, learn which type of detoxer you are, and be able to devise the programme that’s right for you, with tips for good health from Saimaa’s celebrity clients to encourage you. All accompanied by recipes so delicious, you’ll hardly believe you’re on a detox. In just fourteen days you’ll detox your system, and be left refreshed, rejuvenated and ready to take on the world.

Saimaa Miller

The book is available in any good store and online from Nourish Books or Amazon.

 

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Enjoying a Gluten Free Christmas

by Christine Bailey

This article has been cross-posted from www.christinebailey.co.uk.

The festive season can be a tricky time if you suffer with allergies or coeliac disease If you are avoiding gluten for example you may feel that you’re missing out.  Whether its office buffets, parties, eating out or simply coping with food served on Christmas Day you need to be savvy about what you can and cannot eat. Thankfully more and more companies are providing a great range of gluten free options and many of the seasonal foods around Christmas time are of course naturally gluten free (think cranberries, nuts, Brussels sprouts etc). However you may need to check how they have been prepared and cooked.

Party Tips
If you’ve been invited to a party the best option is to take some allergy free goodies with you. We have a great selection of treats in our recipe pages or you can simply take healthy dips, crudities, nuts and salads with you. If you’re making your own mince pies remember to check the ingredients in shop bought mincemeat as some contain gluten.

Homemade blinis or crackers / breads are a delicious option as a canapé or starter or breakfast option and can be topped with a wide range of ingredients such as smoked salmon, prawns, avocado, roast beef and horseradish or Christmas chutney. Bags of nuts and seeds and dried fruit are easy healthy options that make ideal hassle free party snacks. Watch the crisps especially flavoured varieties as they often contain gluten. Bags of vegetable crisps and fruit crisps or freeze dried fruits and vegetables are typically gluten and dairy free.

Christmas Drinks
If you like your beer thankfully there are many gluten free varieties now available. Mulled wine is a popular party favourite or for a creamy option make up your own Egg Nog style drink using almond milk blended with nuts, banana and dates for a healthy dairy free option.  Have a look at our drinks pages for inspiration. Another great tip is to make a protein shake and drink before going out – the protein helps stabilise your blood sugar so you are not starving making it less likely you will over indulge.

Those Little Extras
Often its those little extras that can catch us out when going gluten free – gravy may be thickened with flour. Stuffing is often ladened with wheat flour and starch. Potatoes may be tossed in flour before roasting and some sausages contain wheat starch. You can make your own gravy by thickening with cornflour or arrowroot and for extra flavour add a spoonful of redcurrant jelly. Bread sauce is easily made with gluten free bread and almond milk or coconut cream if you want it to be dairy free as well.

For stuffing, simply follow your favourite recipe and substitute ground nuts or use quinoa or millet instead of bread.

Sweet Endings
Again there are many gluten free Christmas puddings available but you can also make your own by using gluten free flours, ground almonds and / or gluten free bread. You don’t need to use suet in puddings either – butter, coconut butter or a dairy free spread can be used instead.  Try my chocolate gingerbread cake recipe for a delicious alternative to Christmas cake or why not make up your own healthier truffles or chocolates.

Getting Prepared
If you’re new to cooking allergy free find a wealth of gluten free, raw, paleo recipes on my website which are all suitable for gluten free diets. Many of these can be made in advance and frozen or stored for a later time.  Seeded bread is a fabulous standby healthy protein rich bread option. Make up a batch of granola too – perfect for breakfast but also healthy snacking.

If you’re looking for new inspiration why not book yourself onto one of our cookery days. If you have children then get them cooking and enjoying healthy food with our hands on cookery day.

SuperchargedGreen

 

Christine Bailey
The Supercharged Green Juice & Smoothie Diet
Available in January 2016.
Preorder from Amazon now.

 

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Super Sprouts: All You Need to Know About Sprouting

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Extract from In the Mood for Healthy Food by Jo Pratt.

If you are not familiar with sprouts (and I don’t mean Brussels sprouts — they are a different thing all together!) then do read on. I must admit I didn‘t used to take that much notice of the tubs of loose tangles of pale threads with tiny unopened peas/buds at the top until I realized just how amazingly good for you they are.

Nutrition
There are lots of different types of baby plants and vegetables that are eaten in their sprouting stage and are a powerhouse of nutrients. They’re jam-packed full of vitamins, minerals, antioxidants, protein and enzymes that all have huge benefits to our health and wellbeing. When a plant or vegetable seed is germinated, its nutritional benefit increases anywhere between 300 and 1,200 per cent! So sprouted seeds are a pretty impressive condensed form of nutrients that shouldn’t be ignored. A little goes a long way in the world of sprouts so a mere handful of these ‘living foods’ included in your diet can give you a really healthy boost and leave you bursting with energy. What’s more, they can replace important enzymes in our bodies that we can no longer produce ourselves, as we get older.

Where to find them
When it comes to sourcing sprouts, they are becoming increasingly more available in supermarkets, grocery stores and, of course, health food shops, which is great news. However, your best option of getting to enjoy a variety of sprouts regularly is to grow your own – and it’s far easier than you might imagine.

How to sprout
You can buy all sorts of fancy sprouting seed trays and kits, but to get you started it can be as simple as using a fairly big screw-top jar (about 1–2l/35–70fl oz/4–8½ cups) and a lid with holes pierced into the top or a piece of muslin/cheesecloth securely attached to the top with a rubber band, for ventilation and drainage. I use a large Mason jar with a two-piece screw-top lid, replacing the metal disc with a piece of muslin/cheesecloth.

Details vary from seed to seed, but once you have some seeds or beans suitable for home sprouting sprouts(not planting) the general method is the same.

Put the seeds into your clean jar (fill no more than one-third full). Rinse with cold water, drain and then top up with fresh cold water. Leave to soak overnight (or less if the seed/grain package says so).

Rinse thoroughly, drain well (tip the jar upside down) and leave the jar on its side at room temperature, out of direct sunlight. Rinse and drain a couple of times a day (I find at breakfast time and before bed is the most practical time for me) and after 3–5 days you should have fully sprouted seeds. Make sure they are well drained, then keep in the refrigerator for up to 3 days.

Flavours
Like vegetables, each and every type of sprout has a different flavour. These are just some of the types of sprouts around:
» Fresh and delicate microgreens – the baby leaves of vegetables such as beets, pea, rocket/arugula, clover and cress. These are very mild in flavour and can really enhance the presentation of a dish when scattered over the top.
» Spicy and add bite – radish, onion, fenugreek, garlic, mustard.
» Nutty and wholesome – these will add texture and crunch to a dish: mung beans, lentils, chickpeas, aduki, alfalfa and split peas.

What to make
Here are a few suggestions on how to include some sprouts in your diet:
» Add to tossed salads or make them the star of a salad (mixture of any sprouts)
» Mix into coleslaw (cabbage, radish or clover)
» Scatter into wraps or sandwiches (alfalfa, sunflower, radish)
» Add to stir-fries (mung beans, aduki, lentil, cabbage)
» Add to sushi (radish, clover, sunflower, broccoli)
» Stir into soups, casseroles and stews (chickpea, mung bean, aduki, lentil)
» Mix into curries (chickpeas, fenugreek, lentils, mung bean, aduki)
» Blend into juices (broccoli, clover, alfalfa, pea shoots)
» Blend into hummus (chickpea)
» Garnish dishes (microgreens, alfalfa, onion, pea shoots)

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Jo Pratt
In the Mood for Healthy Food
£20.00, Available from Nourish Books

 

 

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Chia Seeds: Nutritious and Healthy Superfood

by Christine Bailey

Chia seeds are an amazingly nutritious dieter’s superfood, rich in essential omega-3 fatty acids and antioxidants, which protect these healthy fats from being oxidised. Chia seeds also provide plenty of fibre as well as calcium, phosphorus, magnesium, manganese, copper, iron, molybdenum, niacin and zinc. When chia seeds are added to water, they form a gel that helps to slow down the digestion of sugars, helping to stabilise blood sugar and keeping you feeling fuller for longer.chia seeds

Chia Coconut Breakfast Bars

These are perfect for when you need something quick to grab and go.
A delicious tropical combination of dried mango and coconut, these no-cook bars are simple and easy to prepare. Using chia seeds is a great way to boost your intake of omega 3 fats.

Soaking time: 10 minutes
Preparation time: 30 minutes, plus 2 hours chilling time
Storage: will keep in the fridge for up to 1 week. Can be frozen for up to 1 month
Makes: 18 bars

Ingredients:
200g/7oz/1½ cups almonds
2 heaped tbsp chia seeds
125g/4½oz/2 cups dried
mango, chopped (soaked for 10 minutes)
juice of 1 orange
2 tbsp xylitol
4 tbsp melted coconut butter
pinch of sea salt
3 tbsp lucuma powder
40g/1½oz/½ cup
ground flaxseeds
120g/4½oz/1½ cups desiccated coconut

Method:

  • Grind the almonds to a fine flour. Grind the chia seeds to a powder.
  • Drain the mango. Place half in a blender with the chia powder, orange juice, xylitol, melted coconut butter and salt. Blend to create a thick purée. Finely chop the remaining mango.
  • In a large bowl, place the ground almonds, lucuma powder, ground flaxseeds, mango pieces and three-quarters of the coconut. Pour in the purée and stir until blended.
  • Sprinkle a little of the reserved coconut over the base of a greaseproof-lined traybake tin, about 30 x 20cm/12 x 8in. Press the mixture into the tin and flatten the surface. Sprinkle the remaining coconut on top, pressing down firmly. Refrigerate for 2 hours to harden. Cut into bars.

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Christine Bailey
The Raw Food Diet
£10.99

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