by Linn Thorstensson | Dec 18, 2016 | Dairy free, Gluten free, Recipes, snack, Vegan
Can you believe it? Just a couple of weeks left of 2016, and Christmas just around the corner…! The common phrase of “Where does time go?” is the thing on my mind. Maybe my dad has a point when he says that time moves faster the older we get. Stands to reason if we see time as a thing of perception rather than an absolute, which means of course each year, as we age each year is a smaller percent of our life. Worth pondering…
Though, I don’t know about you but some days, as a contrast to the time “flying by”, can feel like almost an entire lifetime with all the thing experienced that day.
My intention for this last recipe post of 2016 was not to get all philosophical and time conscious, even though one of my friends did point out that I am “almost” always late. Which does have some grain of truth to it… So right there is something for me to work on next year!
I’m going to share this basic dairy free chocolate truffle recipe with you, and even though I opted for a classic Swedish flavour combination, I will also give you some other flavour combinations to play around with. To be honest I think that from the basic recipe you can go wild and just let your imagination be the limit to your creativity!
These little truffles make a great gift, so if you are still looking for something to make / bring to the dinner party, hopefully this recipe will be a help.
Raspberry and chocolate is a classic combination, but in Sweden raspberry and liquorice is also a classic combination. So I thought to myself one day “I wonder if the three would pair up equally well?”. And to my mind they did! But if you don’t have / can’t get liquorice powder (I bought mine in Sweden on my last visit), then there’s some alternative pairings below.
Chocolate Truffles with A Swedish Twist
Makes about 15 truffles (try not to eat them as you roll the chocolate!)
Basic truffle recipe:
200g dark chocolate, 60-70%, broken in to pieces
100ml full fat coconut milk
2 tsp ground licorice powder
A pinch of sea salt
A few tbsp. freeze dried raspberry powder
To make the truffles; place the coconut milk in a small saucepan. Gently warm the coconut milk on medium heat. Once it if finger warm, add in the chocolate pieces. Let the warm coconut milk melt the chocolate for a minute or two, then stir the mix with a spoon until you have thick glossy mixture.
Add the licorice powder and pinch of salt and stir again until well combined. Pour the chocolate mix into a bowl and place in the fridge to set. This will take 2h or so.
Once the chocolate is set, take the bowl out of the fridge and scoop out a tbsp. worth of chocolate at the time and roll into small balls with your hands.
Place the freeze dried raspberry powder in small bowl and roll the truffles in the powder. Once fully coated place the truffles in an airtight container and store in a cool place. Eat and enjoy!
Other flavour combinations (that I’ve tried so far!): Chili + raspberry powder, mint extract + matcha and spirulina powder, orange zest and cardamom + freeze dried blueberry powder.
If you can’t get any freeze dried berry powders you could roll your truffles in other things like sesame seeds, ground toasted hazel nuts or why not melted chocolates?
Use your imagination!
And just a few winter pictures from last weekend. Which reminded me of the wise words I came across recently;
“Where ever you are now, is where you’ve never been before” – Ellen J. Langer
Wishing you a peaceful Christmas and Holiday Season.
by Linn Thorstensson | Dec 13, 2015 | Dairy free, Gluten free, Healthy Treats, Raw food, Recipes, snack
Can you have sweet treats that are actually beneficial to your health and body? I, for one, would like to think so.
It can be so confusing knowing what to eat these days… However if you stick to the “wholefood principle” you can’t go too far wrong. The overall message coming through from research done in the field of nutrition and health still seem to echo that food which are close to nature IS the most beneficial kind of food for our health. This is also probably the one thing everybody in the field of nutrition and health agrees on, regardless of what food camp they belong to.
I really like simple when it comes to cooking. If you have beautiful fresh ingredients to hand, usually this is the best way to allow them to bask in their own glory. That said, I truly appreciate people who have the skills of Culinary Art, and the ability to create wonderful dishes full of complexity and flavour. If you’ve ever watched Master Chef (the Australian version is my favourite), then you know what I mean! Impressive attention to detail, dedication and passion. My life is often complicated and busy enough on most days though, to be able to cook like that. And if you are like most people, I’m guessing that yours might be too. So how about we just stick with simple for now?
I’ve had a couple of recipes using raw cacao here before. Like this one with peanut butter and coconut oil. It’s actually quiet easy to make your own. Here I’ve used some silicon molds that I bought a few months ago. I think using them, gives a slight creative edge… 😉 And they are certainly vital if you want to make chocolate with fillings!
From some trial and testing I’ve found maple syrup to my preferred type of sweetener for raw chocolate making. It seems to be the one which blends the easiest with the raw cacao butter and the cacao powder. It is a completely natural sweetener made from the sap of the maple tree. Yes it is a sugar, yes too much sugar isn’t all that great for our health and can contribute a whole host of chronic disease, but remember what I said earlier about “wholefoods” and “close to nature”? And I don’t know about where you live, but over here it is a fairly expensive product so I for one don’t tend to consume it in any larger quantities. Most over-consumption of sugar (usually in the form of High Fructose Syrup) comes from an over-consumption of processed food… Just saying.
Sesame seeds, used here in the form of Tahini has several health promoting benefits like being good for the skin due to its content of the antioxidant Vitamin E. Some studies has also shown sesame seeds to be strengthening to the heart and protective of the liver. It’s also worth nothing that sesame seeds are a high in calcium, which may alone be a good reason to include them in your diet, just to make sure you have a variety of calcium sources to keep “them bones” healthy.
Tahini can be a little bitter. To be honest, it’s taken me some time to become a fan, but I really like it now. I haven’t included any maple syrup here in the filling as I think the juice from the orange has enough sweetness and breaks through that bitterness. Taste it and if you want the filling a little sweeter then add a drop of maple syrup.
If you are still stuck for some Christmas present ideas and want to give a gift with a difference this year, then why not make a batch (or two) of these? Place them in a cute box wrapped with pretty paper – done!
Tahini – Orange Filled Raw Chocolates
Makes about 10 – depending on type of mold you use
90 g raw cacao butter
20 g raw cacao powder
4 tbsp maple syrup
2 tbsp Tahini
1 tbsp freshly squeezed orange juice
finely grated zest of 1/2 organic orange
Melt the cacao butter in a bowl over a saucepan of boiling water. Once the cacao butter is fully melted remove the saucepan from the heat but keep your bowl with the cacao butter on top. Add the cacao powder and mix with a spoon or small whisk until smooth. Then add in the maple syrup and stir again until it’s nice and smooth.
Carefully remove the bowl with the chocolate mixture. If possible, take care to not get steam into the mixture as this will cause the chocolate to split. Take out your mold and fill each section to just under half. Place the mold in the fridge to harden.
In the meantime mix tahini, orange juice and orange zest together in a small bowl or glass. Taste is and if you think it’s too bitter then feel free to add a little maple syrup to taste.
After about 30 min, when your chocolate in the fridge has hardened, take out the mold and carefully spoon a little tahini mix on to each of your chocolates. Then fill up the rest of each mold with more chocolate. Place back into the fridge and allow to set completely.
*Note to keep the chocolate mixture fluid for your second addition, simply place your bowl over the saucepan with the hot water from before. If it starts to set, reheat the water some more.
Once the chocolates are fully set, usually after 2-3h in the fridge, pop them out of the mold and store in a container.
The chocolates are best stored in the fridge and eaten within a week.
I almost forgot to mention that this post will also count as a celebration of this blog turning two! Well technically it is a month too late, but I never found time to write about it last month…
by Linn Thorstensson | Oct 18, 2015 | Recipes, snack
Things have been a little quite here, I must admit. AND I’ve been feeling guilty about it too. A whole month and nothing written or posted. My aim is to keep it to at least one post every second week, but it just didn’t work out over these past few weeks. Looking back I think it’s been a mix of a writers block, busyness and feeling a little scattered with various ideas and projects and somewhere in between all of this I also lost my focus. But now I feel ready to get back to it!
Over these past weeks I’ve felt more drawn to eating carbohydrates than I normally do. Isn’t it amazing how our bodies know what they need, if we just take some time to listen in… Of course there are several underlying physiological reasons to why we crave carbohydrates when we are stressed. One for instance is that through the release of the stress hormone Cortisol, blood sugar is raised through the release of glycogen from the liver which in turn will raise the blood sugar levels in the blood. This is a natural process, hard wired as a way of survival from our ancestral days when the stress response was activated through a physical threat. Higher blood sugar means more energy distributed to our muscle cells, so we could successfully run from the imminent danger. With the rise in blood sugar a dip follows once insulin has been released and moved the sugar from the blood to the cell for energy. Once the blood sugar levels drop below the threshold hunger signals are triggered and it is time to eat again.
Today most of our “stressors” are percieved ones. Things like money worries, work deadlines and /or relationship problems. Or even smaller stuff, like who did or said what. Or perhaps didn’t do what they said they would, are everyday annoyances. These stressors don’t exactly threaten our survival but they can activate our body’s physiological stress response in the exactly the same way.
I’m currently taking part in the Whole Detox Programme™. We are almost half way through and it has been a very interesting experience thus far. I’m not really that into Detoxes as most of the ones you see floating around today are “quick fixes” in disguise. However Whole Detox™ is a different detox altogether, where the focus is less on what NOT to eat and more so on WHAT to eat. As well as that it has a very strong component of detoxing thoughts, emotions and old behaviour patterns that no longer serves us, which is certainly hard but liberating and something most of us need to detox from every now and then if we want too move forward and grow. It’s basically 21 days of putting yourself first in a wholesome nourishing way. And THAT is something I truly believe in.
Carving out space for ourselves in our every day lives is as much of an important part as is eating good wholesome food if we want to embrace FULL health and healing. In fact, I think if we don’t carve out time for ourselves, making healthy food choices is almost impossible. This is an observation I’ve made for myself throughout this past few days. I noticed how not taking time to eat as well as I can, paved way for lots of snacking and fairly monotonous meals… I also realised that my old pattern of using carbohydrate rich foods as a “pick me up” is still the same, even though my food choices are a million miles better than they used to be.
This need for “pick me ups” is a behaviour and a pattern for sure, but it is also my own body’s inner wisdom of knowing that this works and will get my energy levels up quickly when I need it. Interesting and Intriguing.
So, with all this as a backdrop I will share you this homemade nut butter recipe! I was first introduced to nut / seed butters when in nutrition college. Sure I had come across Tahini and Peanut butter but none of the other varieties. As the use of nut butters has become increasingly popular the cost has gone up. Making your own is only marginally cheaper but it does open the door for a lot more variety. It wasn’t actually until I ready Green Kitchen Stories post some months ago that I finally took the plunge to start making my own. I’ve always thought you needed a fancy Vitamix for the job but it turns out that what you really need is a food processor. And one of those I have 🙂
Pairing dried fruit like figs or dates with nut butter will ensure that your blood sugar won’t spike as crazy as it would if you have the fruit on its own. The fat and protein content will help slow down the sugar release and you get a more steady energy boost, not leaving your sweet tooth asking for more 30 min later! This is truly one of my favourite snacks.
Homemade Cashew-Walnut Nutbutter
Makes one small jar
150g raw cashew nuts
150g raw walnuts
Pre heat your oven to 150°C. Place the nuts on a lined baking tray and roast for about 10-15 min, until golden but not burnt.
Remove the nuts from the oven and allow them to cool down.
This is what I do as I don’t have a very strong food processor, so to prevent a burn out of it I grind the nuts in my Nutribullet first. Once I have a kind out nut flour, I place this in my food processor and let it finish off the job.
The key here is persistence. It may take a few minutes until you have a soft creamy nutbutter. Don’t give up! Stop and scrape down the sides as needed and keep going with the blending until you reach a soft creamy consistency and the nuts have released their oils.
Place your nut butter in a glass jar and serve with figs, dates or on top of oat cakes with a few slices of banana. Or have a few tea spoons straight from the jar 😉
WHAT IS YOUR FAVOURITE SNACK ON THE GO, WHEN YOU NEED A QUICK PICK ME UP? Please comment below!
by Linn Thorstensson | Oct 7, 2014 | Dairy free, Gluten free, Healthy Treats, Raw food, snack, Super Food, Vegan
Have you ever tried raw chocolate or even better still, tried to make our own? It isn’t half as difficult as you may think.
I can still remember a few years ago when I ordered my first ever bag of raw cacao powder from the internet. I was soooo excited! Because I have a seriously sweet tooth and I love chocolate. I couldn’t wait to open the bag and taste this amazing, super nutritious stuff.
And then… Disappointment. It was so bitter. Of course it was. It was raw cacao powder, on its own. Not paired up with a whole load of sugar, cacao butter and other stuff. I don’t really know what I was expecting. Seriously. It kind of shows how hardwired our taste expectations are too, doesn’t it? Have you ever had a similar experience? Our taste buds seems to so be closely connected to our sense of smell, and any previous taste experiences are safely stored for future reference in out memory.
Perhaps this was once a form of protection, essential to survival? I do remember reading somewhere that taste is strongly linked to an innate recognition of the safety of eating plants growing wild in nature. If something doesn’t taste pleasant we are less likely to swallow it. We are much more likely to spit it out instead. Which comes in very handy if the food is actually a poisonous one!
I often hear people say “I don’t like this”. ” I don’t like that, it’s too bitter (or not sweet enough!)”. The thing is, our taste buds are a bit like the rest of our body, they can change and develop with practice. There’s lots of foods I didn’t like a few years ago but which are now clear favourites. Things like ginger, beetroot and tahini where not exactly love at first sight for me. Instead the flavor-relationship with these foods have gradually evolved and deepened over time. You really need to persist and keep trying things for a good few times before you completely dismiss a new food. Practice. Patience. Persistence. Like with so many other things in life.
This recipe is a creation I came up with after a little conversation and inspiration on Instagram. I have experimented with raw chocolate for a few months and some experiments has been less than successful. Others a little better. I came across the stunning feed of Ditte Ingemann (@ditsen) and she has by far one of my favourite Instagram accounts. She also has a lovely website, in Danish. Anyway, one day Ditte posted this gorgeous picture of some raw chocolate which she had adapted from another recipe. She kindly gave me the bones of the recipe and her ingredients and I took it from there, using what I happened to have to hand.
If you are trying to cut down on sugar but not on flavour, then this chocolate might be for you. I have found maple syrup to work best when you make raw chocolate like this. It gives the cacao a lovely sweetness without being overpowering and integrates quiet easily with the fats. The ingredients for making raw chocolate at home, may not be the cheapest but on the upside, you’ll get something that is so jam-packed with flavour that a little goes a long way really.
We are using a combination of coconut oil and cacao butter here. This will give you a less snappy chocolate than if you are using cacao butter alone. For a cheaper alternative you can of course use coconut oil on its own. However you will end up with a very soft end product and since it will melt rather fast you will need to store it in the freezer rather than the fridge. This chocolate will be way too soft if you leave the it hanging around for too long at room temperature. Somehow, I doubt this will be a problem though…
Easy Peasy Peanut Butter Chocolate
Makes about 30 squares
50g cacao butter
2 heaped tbsp coconut oil – raw & cold pressed
1 heaped tbsp crunchy peanut butter – swap for any other nut butter if you want
2 heaped tbsp raw cacao powder
2-3 tbsp maple syrup – depending on desired sweetness
A tiny pinch of sea salt or Himalayan pink salt
Melt the coconut oil, peanut butter and cacao butter in a bowl over a pan hot water. Once the fats are fully melted and liquid add in the maple syrup and the raw cacao powder. Stir for a minute or two until you have a really smooth cacao mix. Taste and add a little more maple syrup if you still think it is too bitter. Add in the pinch of salt. Remove the bowl from the stove and pour it all on to a tray lined with parchment paper. Let the mix cool slightly before transferring it to the fridge to set. After a few hours take the tray out and cut your chocolate into small-ish squares.
Store in an airtight container in the fridge. Your raw chocolate will keep for a few days in the fridge. Probably longer in the freezer.
*NB. This chocolate has a very short list of ingredients. Check how many your usual bar has next time you are temped to buy one…
P.S Our firs Blogiversary is coming up next month so there is sure to be more chocolate involved then 🙂 Oh and there will be a great give away too!! I can’t wait to celebrate with you all.
by Linn Thorstensson | Jul 28, 2014 | Dairy free, Gluten free, Healthy Treats, Raw food, Recipes, snack, Sports Performance, Super Food, Vegan
Are you on the “Quitting Sugar Train”? There’s so much hype and information around about the dangers of sugar these days. It feels a little overwhelming at times. Not to mention confusing! The science of nutrition seems to be forever evolving and changing. Eat this. Don’t eat that. Sometimes (even as a trained professional!) I feel confused and overwhelmed about what or what not to eat. I can only guess how you might be feeling…
The thing is though, the downside of eating too much sugar (just to be very clear I am talking about refined sugars here), are not new and is backed up by a lot of research. I picked up some of my mum’s books about healthy eating from the 70s and guess what? They where highlighting it back then too. Sad thing is, it seems like our sugar consumption hasn’t really reduced since then either… Obesity and obesity related diseases are a massive problem today and it seems like it’s spreading downwards with younger and younger people being overweight too. I find this so incredibly sad as it’s not just the excess weight on its own that’s a problem.
It affects our hormones and our mood. Excess weight, particularly around the middle has also been linked to heart disease and Type 2 diabetes. Not to mention how your self-esteem is affected by those extra pounds, when we live in a society so fixated with body image. On top of that carrying excess weight makes it harder and more uncomfortable to move and exercise.
I believe that our “Western Diet” is not weight friendly at all. Eating that way will always bring you an uphill struggle with excess weight. You might be really lucky and put it on really gradually. But the weight will be going on non the less. To keep your figure, and your health there is really only one way to go, unprocessed and quitting sugar. And when I say quitting sugar, I mean the white refined stuff and even mores so the awful High Fructose Corn Syrup (HFCS). It can seem like sugar is in everything when you start reading the labels and it kind of is. Just be clear on avoiding the ADDED sugar and try to reduce or avoid adding it yourself to drinks and food. But please don’t vilify your best friends; fresh vegetables and fruit (in moderation). They are the foods we where originally made to eat.
If you have decided that now is the right time to wave goodbye to refined sugar, make it as easy on yourself as you can. Start with the obvious. Like quitting liquid calories in the form of sodas / soft drinks / energy drinks. No one needs them, unless perhaps you are an endurance athlete, in the middle of a 3h+ race. Switching to naturally flavoured water, herbal teas and/or cutting out your added sugar in teas and coffees will make a major difference to your energy levels, your weight, your health and believe it or not, your taste! It is so easy to over-consume liquid energy as it has no fibre that needs processing and which is an important component to help us stay full for longer.
The next step would be to swap your usually processed, sugar laden treats / snacks for something more wholesome and that’s where these little bites come in! I heard someone saying recently that they have a rule in their house which says only homemade treats are allowed. Sounds good to me. That way you are in full control of what is going into your treat and subsequently into your body. Yes, dates contain sugar.
But they are also a source of fibre, iron, magnesium and potassium. Peanuts will give you some good fats and protein. Good quality dark chocolate is rich in antioxidants. I believe when we eat nourishing, good quality wholefood, less becomes more so even though they are still to be considered a treat, this kind of treat will serve not just as a short term treat for your taste buds, but will do some good for your body good longterm too. Because I am of the opinion that life is for living, personally I prefer to keep the natural goodness in my life and enjoy raw treats like these.
Better For You Peanut Butter Bites
Makes about 15 bites
2 cups of pitted dates
1 heaped tbsp of crunchy peanut butter – 100 % nuts
1 tbsp coconut oil
a pinch of sea salt
80g of 70-80% good quality dark chocolate
In a small sauce pan, gently melt the coconut oil and then mix in the peanut butter. Mix until well combined.
Add the dates to the bowl of your food processor. (I seriously have no idea what I did before mine entered my life…) Add in the peanut butter-coconut oil mix and a pinch of sea salt or Himalayan pink salt. Blend until you have a ball of sticky date-goodness. Proceed to making small little balls.
In a bowl over some boiling water, melt the chocolate. When fully melted, remove from stove top. Dip each date ball into the melted chocolate and fish it back out with the help of two forks. Place each peanut butter chocolate bite on a tray lined with parchment paper. Let the bites cool and the chocolate coating set in the fridge before you treat yourself to one of these better-for-you peanut butter chocolate bites. Your little delicious treats will store in an airtight container in the fridge for a couple of days. These guys are perfect as a little side for your perfect cup of coffee or your favourite cup of tea.
Note* If you are familiar with making raw chocolate, then do use that as a coating instead of the dark chocolate. For simplicity I have gone with regular dark chocolate. For a higher nutrient profile and even less processed goodness I would use raw chocolate, if that appeals to you.