Looking for a delicious, healthy and natural spread? In this video I show you how to make a nutritious tasty nut & seed butter (without all the nasties!) which your whole family will love.
As always, let me know if you have any questions about the process!
In this video, I demonstrate how to make a delicious & nutritious banana chai smoothie. Complete with recipe!
Healthy Apple Pie
2 cups walnuts(whole) or 1 almond & 1 walnut
1/4 cup coconut flour
6-7 golden delicious (or red) apples medium size about 800-900 g
¼ cup coconut oil or olive oil
1 teaspoon cinnamon powder
2 tablespoons coconut sugar or dash of stevia (taste to assess sweetness)
Vanilla essence (about 1 teaspoon)
2 free range/organic eggs
*walnuts can be replaced with any nuts you might like
Preheat oven to 150 C / 300 F
Process 1 cup walnuts in food processor to become like a flour about 30-40 seconds, do not overprocess as it becomes butter!
You can do the apples in two ways.
1. Cut in small chunks if you like to feel the apple.
2. Grated if you prefer a smoother consistency.
*Grate apples in a big size grater (should not be fine, about the size of noodles) then sautee with cinnamon and coconut sugar until brown and not too soft. About 5 minutes. Leave to cool.
Combine apple mixture,walnut flour, ½ cup of walnuts (whole),coconut flour.
Add oil,vanilla and eggs.Mix until well combined.
Line a round or loaf baking tin with baking paper, grease well with coconut oil so it doesn’t stick. You can use silicon bake ware this eliminates the baking paper.
Put mixture in the tin and level it up so it’s nice and even. Sprinkle or arrange leftover walnuts on top.
Put in the oven for about 1 ½ to 2 hours depending on the oven and house temperature. It has to be brown and look set.Check after 45 minutes to make sure it bakes ok and that the temperature is ok.
Very important: Let the cake cool off for at least 2 hours and put in fridge overnight to make it set and harden so it can be sliced, otherwise it will crumble.
I do this the day before so it’s nice and set and can be sliced up.
Variations: in the apple mixture you can put: 1 teaspoon cacao or carob powder (or both) or dessicated coconut. Imagination is the key here!
Alternatively the mixture can be put in a muffin pan in muffin paper shapes to make mini apple pies. The same cooling principle applies with these. Sprinkle with coconut.
1 cup each of: pumpkin/sunflower/flax (linseed) seeds;
1 cup protein powder (I use Vital Protein as it is a good quality one, no artificial colourings and additives)
1/2 cup maca powder
1/2 cup goji berries
3/4 cup coconut oil
1/2 cup olive oil
a good dash of cinnamon powder (I grind my own as the one in supermarkets is stale and not fresh)
2 TBS of organic, unsweetened,cacao powder (I use Loving Earth)
1 TBS carob powder
2 cups coconut desiccated (organic and not from supermarket unless it states no preservative)
*dried fruit is optional and only in small amounts as dried fruit has more sugar then in the raw state.
In these ones I’ve put 150 g dried prunes and 10 dates soaked in hot water (250 ml) for 10 minutes to soften up and added the liquid as well (half the quantity).
Step 1: Grind first flaxseeds in a food processor, as they take longer, discard in a large bowl. Proceed with the other seeds and discard on top of the batch of seeds already done.Note:Do not over mix as they will become seed butter. Grind until course texture only. Finish off with goji berries achieving the same texture.
Step 2:Mix with hands the mixture and add the other ingredients and only 1 cup of desiccated coconut. Mix well until well combined,it should not be too wet or too dry,if too dry add more oils.
Step 3:Put aside 1 bowl with water and 1 with the 1 cup of desiccated coconut.When the right consistency is achieved wet hands and take small amounts of the mixture, press and shape firmly until round, about the size of a walnut or smaller (grape) if wanted. Roll the ball in the coconut then set aside on a tray or container.
Can replace the coconut for rolling with chia seeds if preferred.
Store in fridge up to 2 weeks. Serving size depends on the size created if walnut size 2-3, if grape size 4-6 is a good amount.
Great for kids lunch boxes, on the go when you know you will skip breakfast/lunch; in the afternoon when the sugar craveitits hits in; after sport activity.