I made this decadent recipe yesterday and troughed some, warm, after dinner. I have to say, they were totally delicious. Today we chilled down a couple more in a cool box to eat after a strenuous hill walk and they went deliciously fudgy. These brownies are naturally dairy-free and, if you use gluten-free baking powder, gluten-free too. If you don’t like your cakes too sweet and use a brand of chocolate sweetened with xylitol (instead of a more bitter 80% chocolate), 100g of added xylitol is probably enough. Beetroot is naturally high in sugars so this adds extra sweetness, it also makes them moister. Pure cocoa contains theobromine, a stimulant, so don’t eat too many of these late in the evening or you could be wired all night! Buy any of the more unusual dry ingredients in health stores.
Makes one 28x18cm tray (28 very filling brownies)
250g dark chocolate (at least 70% cocoa solids, ideally 80%)
200g extra virgin coconut oil
250g beetroot, cooked (shop bought is ok – just avoid beets in vinegar!) – to cook your own, scrub, steam or boil, then peel and cool
3 large organic eggs
1 drop of vanilla extract
200g xylitol or erythritol (I reduce this to 100gas I don’t like achingly sweet stuff and the beetroot provides sugars too)
50g cocoa powder
50g brown rice flour
1 tsp gluten-free aluminum-free baking powder (or just aluminum-free baking powder if you can eat gluten)
100g ground almonds
Baking parchment/silicone baking paper plus a little more oil for greasing
28x18cm baking tray or tin (with sides 2cm or more in height)
Food processor
1. Preheat oven to 180C (165C fan)
2. Put the chocolate and coconut oil in a large bowl and place it over a pan of simmering water, making sure the water does not touch the base of the bowl. Leave to melt, then remove from the heat.
3. Puree the cooked beetroot in a food processor then add the eggs one at a time, followed by the vanilla and xylitol or erythritol. Process until smooth and increased in size.
5. Sift cocoa powder, rice flour, and baking powder into another bowl and stir in the ground almonds.
6. Stir the beetroot mixture into the melted chocolate and then fold in the dry ingredients. This looks large but it will still fit in the baking tray.
7. Use baking parchment/baking silicone paper to line the rectangular tray. Pour in the mixture and place in the preheated oven for 25-30 minutes, until just firm to the touch. It is very important not to overcook the brownies or they will be dry. A skewer inserted in the centre should come out slightly sticky. Leave to cool in the tin and then cut into 28 squares. Put in the fridge for several hours for a wonderfully fudgy effect.
Why this recipe is better for you: Beetroot is a rich source of chromium, which helps your body deal with the high level of sugar in the beet. In “normal” sugar, the nutrient chromium is removed, leaving our bodies struggling to cope with the sugar. The addition of healthy virgin coconut oil makes this recipe low GI because the fat slows the absorption of sugars into the bloodstream. This prevents blood sugar imbalance causing dips in energy and well-being. Xylitol (and also erythritol) are tooth-friendly sweetening agents that do not appear to have health dis-benefits. They are safe for diabetics too as don’t raise blood sugar levels. Coconut oil is a rich source of MCTs – medium-chain triglycerides – which the body prefers to use directly for energy production (rather than storing as fat). Many baking powders contain aluminum, often listed as a “flow agent”. Aluminium adversely affects mental function and bone density. Foods cooked above 100C are not as good for us as raw or low-temperature-cooked ones but sometimes nothing else will do than a gorgeous, unctuous choccy treat…
This is an Italian technique for cooking courgettes which I learned as an au-pair in Rome a few decades ago. Thanks, Signora Pilato. It’s really simple but really lovely. It goes with nearly anything.
For 2:
4 medium courgettes
Extra virgin olive oil
2 cloves garlic
Black pepper
1. Put a heavy-bottomed frying pan on medium heat to warm while you peel the garlic cloves and slice them into quarters. Throw them into the pan with about a tablespoon of olive oil to soften slightly while you prepare the courgettes.
2. Wash the courgettes, slice them into disks of say 1/2 – 3/4 cm thick. You don’t have to be too precise here – it’s a rustic dish. Throw onto the pan, turn the heat down low, stir around to coat with the garlic and oil, and cover with a lid (or large plate). The lid is important because this means the courgettes will cook in the steam, rather then (unhealthily) frying and burning. The juices from the courgettes will stop everything from burning provided the heat is low enough. Stir from time to time to check everything is cooking but not burning. If it’s getting too brown, add a tiny amount of water and turn the heat down a little.
3. After about 15-20 mins, stirring occasionally, the courgettes will be softened and start to turn a little translucent and slightly browned in places. They are now done. Take off the heat and top with a few good grinds of black pepper and maybe a little more olive oil. It will stay warm, covered, in the pan, for quite a while.
Variation:
If you are feeling fancy and don’t need to avoid dairy, you could sprinkle some freshly grated parmesan over your courgettes after piling on your plate.
Why this dish is good for you: Courgettes are a rich source of fibre and are a low-carbohydrate vegetable you can eat in unlimited quantities without gaining weight. Braising or steam-frying is a good, low-temperature way of cooking vegetables and tastes great.
Use this dressing for salads, or to drizzle over steamed vegetables to liven them up. Its also great for knocking a cold or flu on the head. If you have some left over, store in an airtight glass jar in the fridge to avoid its delicate health-giving oils from being damaged. Keeps for a week in the fridge. Tamari is a naturally gluten-free soya sauce found in Asian shops and health stores, which also stock healthy cold-pressed (or “virgin”) nut and seed oils.
Basic dressing:
4 tbs extra virgin sesame, rape or sunflower oil
1 tbs (2 dsp) apple cider vinegar, white wine vinegar or lemon juice
1 tsp tamari sauce (for SC diet substitute generous pinch Himalayan/sea salt)
1 dsp peeled, finely grated fresh root ginger
1 clove of garlic, crushed
Freshly ground black pepper to taste Optional extras (health + flavour boosters):
I finely chopped red chilli
½ teaspoon Chinese five spice powder
1 tablespoon freshly chopped coriander
1 dessertspoon sesame seeds
1. Place the basic dressing ingredients in a screw top jar.
2. Add an optional extra if using, shake well and drizzle over salad, a grilled chicken/fish fillet or steamed veg.
Why this recipe is good for you: Extra virgin (cold-pressed) raw sesame, rape and sunflower oils are a great source of unrefined omega 6 fatty acids. These delicate and easily-damaged oils are essential for digestive health, skin and hormone balance as well as energy, weight management and immunity. Damaging, toxic, “-trans fats” are created when omega 6 oils are extracted from seeds/nuts at high temperature, when they are heat-treated for longer shelf life, or when they are fried. All non virgin (non cold-pressed) nut and seed oils contain toxic trans fats and belong in the bin. Beneficial omega 6 oils are found in (raw, unsalted) hazelnuts, peanuts, sunflower and ground sesame seeds. Ginger, garlic, Chinese 5 spice and chillies are high in antioxidants that have anti-inflammatory, immune-supporting effects. Keep your precious omega 6 oils airtight in the fridge, otherwise they’ll go rancid quickly. GOOD FOOD GOES OFF! Other healthy oils include extra virgin olive, coconut, avocado which are all monounsaturated oils. This means they are not so easily damaged and so you can heat/cook them.
This is a dressing I eat almost every single day to make my raw lunchtime salads delicious. Vary the herb and spice flavours according to your mood. It lasts in an airtight glass jar in the fridge for at least 2 weeks. If you use balsamic vinegar, the dressing will look a rich dark brown in the jar. Pure balsamic from wholefood outlets tends to be free from caramel and other toxic colourings or E numbers often found in discount supermarket brands.
For the basic dressing:
A screw top jar, about 450ml (a standard honey jar is this size)
Extra virgin olive oil
Pure no-added-sugar balsamic or apple cider vinegar (ideally organic)
Heaped teaspoon of Dijon mustard (helps dressing mix well and is anti-inflammatory)
1 clove of garlic, crushed (optional)
Freshly ground black pepper to taste
A pinch of Himalayan or Atlantic sea salt
Heaped tsp ground sumac or paprika
Optional extras for a health/flavour boost (choose one or two):
1 tsp sun dried tomato paste or black olive tapenade
Heaped tsp dried oregano, tarragon, basil or herbes de Provence
Teaspoon finely chopped fresh rosemary
Fill the jar 1/4 full with the vinegar, add the mustard and garlic, about 10 grinds of black pepper, and one of the optional extras.
Fill to near the top with the extra virgin olive oil, put the lid on and shake well.
Why this recipe is good for you: Herbs and spices are powerhouses for health. Weight for weight they contain many hundreds of times more antioxidants than fruit and vegetables. They are powerful modulators of gut bacteria, inflammation and enhance your immune system. Allergies, Crohn’s, ulcerative colitis and arthritis are all inflammatory conditions where your immune system loses control of itself. Even bone loss is affected by your antioxidant levels and your gut bacteria. Always keep dried herbs and spices in an airtight glass jar somewhere dark and ideally not right next to heat. Heat, oxygen and light degrade the powerful health benefits of herbs and spices. Eating a wide range of herbs and spices every week is a fantastic hack for getting and staying well.
Raw, cold-pressed (ie extra virgin) olive oil has high vitamin E to reduce inflammation. Vitamin E helps recycle (prolong) the effects of vitamin C in your body to lower inflammation, enhance immunity and optimise normal healing and repair.
I love the jewel-like colours of this super simple salad. The zingyness of the lemon juice and mustard contrasts beautifully with the earthiness of the beetroot. We had it on a bed of dressed green leaves and avocado yesterday in the garden for lunch, with the super simple butterbean salad I just posted. Because of the antioxidant power of the lemon juice, mustard, and olive oil, this salad keeps for up to 2 days in the fridge. do make sure to add the lemon juice dressing immediately after you have grated the carrot and beetroot, otherwise, they oxidize and go brown.
4 medium carrots, peeled or scraped
1-2 small raw beetroot, peeled
2 small spring onions or 1 tbsp chopped red onion
1 level tsp mustard, ideally Dijon, but English or wholegrain would do
1 tbs lemon juice
1 tbs extra virgin olive oil
Pinch of Himalayan salt or Atlantic sea salt
Black pepper
Optional health boost: 2 tbsp chopped parsley
1. First make the dressing by mixing in a large bowl the mustard, juice, olive oil, salt, and 10 good grinds of black pepper. 2. Now slice the onion and grate the carrots and beetroot and add to the bowl. Mix well and serve with some green salad and whatever protein you are eating – lean meat, fish, eggs, beans/pulses.
Why this recipe is good for you: Beetroot is high in chromium and betaine, nutrients that help your body process the natural sugars in the beet. In processed sugar, where sugar beets are stripped of their nutrients, all you get is the sweetness, without the chromium and betaine your liver needs to get rid of it harmlessly. Carrots and beets, like all root veg, are high in carbs so take the place of potatoes or bread in a meal. Carrots are a great source of beta carotene. This helps liver function, gives your skin a golden glow, and is a powerful antioxidant, helping protect your skin and eyes from UV or age-related damage. Mustard, lemon juice, and olive oil are also rich in antioxidants that help you maintain beautiful, clear skin. Extra virgin olive oil is also rich in vitamin E, which moisturises your skin from within. Healthy skin does not need body moisturiser. Virgin olive oil, eaten raw, also aid long-term weight loss when added to your daily diet. Piperine in black pepper helps your digestive system absorb nutrient minerals.
This is a salad we eat most days for lunch with some protein like chicken, smoked fish, a bean/pulse salad or a couple of eggs. The main thing about a salad is it needs to be almost completely raw, take up at least 50% of your plate and have lots of different colours to give you a range of nutrients. You’ll see some blanched frozen peas in the picture here, because I love them. (Thaw frozen petit pois in sieve under hot tap, put in bowl, cover generously with boiling water, leave 1 min, strain, run under cool tap and add to salads). If you’re packing this lunch to eat later, simply throw in handful frozen peas – will keep everything cool and take a couple hours to melt.
If you’re in a hurry you don’t have to have all the ingredients – mix and match.
For 1: Leaves (choose one or 2, more if you want):
A generous 2-hand handful torn up: choose from rocket, chicory, lettuce, endive, radicchio, organic baby spinach, nasturtium leaves, watercress, pea shoots etc. Colours (choose 3 or 4, more if you want):
1 large tomato or handful cherry tomatoes , cut in bite size pieces
2 spring onions or 1/4 red onion, sliced thinly
1/2 red/yellow pepper, sliced
Cup of sliced cucumber, courgette, fennel or celery or a bit of everything
Grilled artichokes (drain off the low-grade oil before adding)
1 tbs olives Healthy Fats:
Optional: 1/4-1/2 soft avocado, cubed (healthy fats aid weight management)
1-3 dsp extra virgin dressing https://www.annacollins.ie/mediterranean-salad-dressing/ OR https://www.annacollins.ie/asian-dressing/ Starch (not more than 1/4 of your meal though):
beetroot (cooked and sliced or raw and grated), small carrot, peeled and grated, thinly sliced raw butternut squash, some leftover cooked baby boiled potatoes, sweet potatoes or roasted squash Gut-bacteria modifying boost:
1 clove raw garlic, crushed Optional carbs (no more than 1/4 of the meal):
Grated carrots
Grated or chopped beetroot
Cold cooked potatoes (NOT for SC diet)
1. Throw everything in a big bowl, add 1-3 dsp extra virgin oil-based dressing and toss til coated.
2. Eat with a palm sized portion meat, fish, couple of eggs or a cup of cooked beans/pulses.
Why this is good for you: Fresh raw vegetables, especially when organic, are packed with vitamin C and biofoavonoids. These strengthen skin and connective tissue, speed healing and help prevent digestive disorders. You need vitamin C from raw foods, folate from dark green leafy veg (eg spinach, chard, broccoli), and bioflavonoids to help maintain digestive wellness. Greens are also rich in magnesium, which helps you relax your mind and body and fight infections.
Getting into the habit of eating a salad every lunchtime is one of the best things you can do for your health. Veggies in your daily diet also give you a beautiful golden skin tone after 6-8 weeks, according to a study I quoted in one of my e-newsletters last year. Spices and herbs in my special Mediterranean dressing lower numbers of “bad” bacteria in your gut and support growth of healthy bacteria that impact on everything – even weight management and mood.
This is something delicious I make when I’m in a hurry and need some good quality protein. It works well with a simple mixed salad on the side to make a balanced meal. You could also substitute it for potatoes alongside meat or white fish. I usually make lots so we can use the leftovers for packed lunches.
Serves 4 (or 2 with leftovers)
1 heaped dsp sun-dried tomato pesto
One of the following fresh herbs if you have them, chopped:
Rosemary leaves: 1 tsp/oregano 1 tbs/parsley 1 tbs
2 dsp lemon juice
2 tins or mugs of cooked butter beans, drained
1 clove garlic, crushed (optional)
Black pepper
Mix the lemon juice, pesto, garlic, and herbs together in a bowl.
Add butterbeans, a few good grinds of black pepper, and mix well. Taste and if you feel like it, add more lemon juice, pesto, or pepper.
Eat with a large mixed salad such as my “basic mixed salad”.
Why this recipe is good for you: Beans and pulses are rich in soluble fibre, a type of fibre that feeds friendly bacteria in your gut. Friendly bacteria are important for your immune system, helping regulate it and prevent allergies such as eczema and inflammatory diseases such as colitis. These good bacteria also help your body clear toxins. Toxins we are commonly exposed to include used-up hormones (eg estrogens, testosterone), old medications, and chemicals (eg toxic nitrites from processed meat, petrochemicals from toiletries, and petrol fumes). So if you want to have good detoxification, clear skin, and tune up your digestion, fostering your good gut bacteria is one of the keys. Rosemary, oregano, lemon juice, and garlic are also great helpers for the liver, also promoting fast efficient clearance of toxins.
We ate this for dessert last night, and I indulged again after a full breakfast this morning so am sitting here feeling a bit stuffed! This delicious mostly cake is very decadent and has a lot of good-for-you stuff. Technically its not all raw as cashew nuts are steamed after harvesting to make them edible. You can make this up to 5 days ahead if you like. The recipe is adapted from one by Laura Wright but I have reduced the syrups and given you alternatives for those hard-to-find ingredients. I also use cooked beetroot instead of raw, which simply doesnt break up well unless you have a super high speed food processor. Sometimes I make individual servings in mousse rings and store in a box in the freezer. I find that this cake quantity makes at least 10 so sometimes I make half the quantity for a smaller gathering.
It’s really important to use the mousse ingredients at room temperature not straight from the fridge – otherwise it solidifies instantly into an un-pourable mound with a grainy texture. I found out this by experience!!
For 1 x 22cm cake (to serve 10-12): Remember to check out “larder & shopping” section in this blog for suppliers
Base:
310g raw almonds
30g raw cacao powder
¼ level tsp Himalayan or Atlantic Sea Salt
40g dried sour cherries (or use dried cranberries if you can’t get cherries)
8 medjool dates, pitted
1 tsp vanilla extract
1 rounded tbsp extra virgin coconut oil
Mousse:
325g raw cashews, soaked overnight in filtered water, at room temperature
330ml almond milk, at room temperature
155ml/140g extra virgin coconut oil, gently warmed to a liquid
60ml/4 level tbs/85g raw honey, raw agave nectar or maple syrup, at room temperature (tip: use a hot spoon to measure honey, if using)
Juice of 1 lemon, at room temperature
2 tsp vanilla extract
¼ level tsp Himalayan or Atlantic Sea Salt
115g frozen, pitted cherries (or raspberries if you prefer), thawed, at room temperature – or use pitted fresh cherries if in season
1 small cooked beetroot, chopped, at room temperature (shop bought will do)
1 x 22cm spring-form cake tin
A little extra coconut oil for greasing the tin
A food processor
Cling film (if making ahead and storing in the freezer)
1. To make the base, place the almonds in a food processor and pulse until chopped and resembling breadcrumbs. Add the cacao powder, salt, dried sour cherries, dates, vanilla and rounded tbsp coconut oil and blitz until the dried fruit is evenly distributed throughout the mix. When the mixture holds together when pinched, it’s ready to use. Grease the sides of your tin with a little extra coconut oil or rapeseed oil. Evenly press the base mix into the bottom of the prepared tin and set aside.
2. To make the mousse, remember that all the ingredients need to be at least at room temperature or else the mix thickens too quickly and becomes grainy and unpourable. Drain the cashews and combine them in the food processor with the almond milk, coconut oil, honey/maple syrup or agave, lemon juice and salt. Blend until smooth.
3. Pour all but 500ml (about half) of the mixture into the prepared tin. Add the pitted cherries and chopped beetroot to the remaining 500ml of the mixture. Blend until smooth and pour all but 250ml of this mixture quickly into the centre of the cake. Lightly drizzle the remaining mousse mixture around the top of the cake creating a decorative marbled effect.
4. To set the mousse cake: cover the tin with a plate and place in the coldest (bottom) shelf of the fridge for 6 hours or overnight. Alternatively, stretch cling film over the top of the tin and slide gently into the freezer for 6 hours or overnight. The cake will keep quite happily for a couple of weeks in the freezer. Remove from the freezer to thaw at room temperature for 1-2 hours before serving. When its soft right the way through (test with a needle), place in the fridge until you want to serve.
Dietary note: Virgin coconut oil is a great source of medium chain triglycerides, a special type of fat that goes straight into energy production in your body instead of being used to make fat. For this reason, it is a healthier fat than butter. Coconut oil also contains capryllic acid, which has anti-fungal properties – good news for anyone with bowel issues or cystitis linked to candida. Cherries, red berries and beetroots are high in proanthocyanadins which strengthen connective tissue and the lining of your digestive system, reducing the tendency to diverticulitis, hernias and saggy skin. Raw almonds (and cold-pressed or “extra virgin” oils) contain vitamin E. This vitamin naturally lubricates and moisturises your skin, reduces the production of wrinkles, and also helps dampen down allergic reactions. Healthy skin does not need body moisturisers. “Raw” cashew nuts are, bizarrely, not raw at all – the nuts have to be steamed in order to be extracted from their hard shell. Cashews are a sweetish and healthier substitute for cream cheese, sugar and other not-so-great ingredients that tend to be used in desserts. Desserts like this one should be used as occasional treats and not eaten at every meal. They are still rich in natural sugars and if you eat them all the time, provide more calories than you need. A normal daily intake of raw nuts and seeds would not exceed a tablespoon or two.
We were once in a rustic trattoria in Puglia where there was no menu. The owner just came out of the kitchen and told you what they were going to feed you. One of the courses was local greens (cima di rape) braised with olive oil and garlic and liberally sprinkled with Parmesan. It was incredibly good. Since that holiday we often cook greens by braising them with olive oil and garlic, rather then steaming. Serve as a side to a piece of meat or fish, or maybe an omelette or a simple piece of smoked mackerel or trout.
1 x 500g bag chard or organic* spinach leaves
3 cloves garlic, roughly chopped into quarters
3 spring onions (optional) cut into 2cm lengths
Extra virgin olive oil
Freshly ground black pepper
Optional (avoid for dairy-free diet): 1 tbs freshly grated Parmesan cheese
1. Put a frying pan (ideally a heavy-bottomed one) on a medium heat, add the garlic and white parts of the spring onion and 1 tbs olive oil. Cover with a lid or plate and cook until softened and slightly translucent.
2. Meanwhile wash the chard/spinach, shake the excess moisture off the leafy greens (don’t dry them completely or they will burn). If the leaves are large, cut into approximately 5cm lengths (across the thick stalks) and add to the pan along with the green parts of the spring onions. Cover and cook gently until wilted. If you use baby spinach or chard this will only take a couple of minutes. If you use larger leaves it can take 10-15 minutes.
3. Eat hot or lukewarm – they will keep warm, off the heat, in the covered pan for quite a while.
Why this is good for you: First of all why do I stress “organic” spinach leaves? Because spinach is in the top 3 most agri-chamical-contaminated produce. Agri-chemicals like herbicides disrupt both our gut bacteria and our hormonal systems. Our hormonal systems need to work well for energy, motivation, mood, proper thyroid function, freedom from hormone-related diseases and much more. Chard and spinach, because they are dark green leafy veg, are very high in magnesium and folic acid. If you have digestive disorders, acne, psoriasis, or eczema, or if you are stressed, you could need more of these nutrients. Folic acid and magnesium are essential for liver function and mental health. Most Irish people are deficient in magnesium because don’t eat enough magnesium foods and we eat and drink things that deplete it from your body – coffee, sugar, refined foods, for example. Stress also depletes your nutrients. Celtic people also often have altered folic acid metabolism. This genetic issue may predispose us to alcoholism and depression.
Last night we ate scoops of this creamy, delicious banana ice piled in chilled cocktail glasses. Its incredibly simple to make but totally delicious. The recipe is adapted from one in Agnes Marshalls Book of Ices which came out in 1885. This is very sweet even when made with lemons. Children love it.
Serves 6 (allowing 2 scoops per person)
6 ripe bananas (with spots)
100g xylitol/erythritol
300ml water
The juice of 2 oranges or lemons
A blender/food processor, and (if you have it) an ice cream maker
1. If using an ice cream maker, turn it on to start chilling straight away. This takes at least 10 minutes.
2. Place all the ingredients in a food processor or blender and puree well.
3. Now either freeze the mixture or churn in an ice cream maker until solidified (this takes around half an hour). Eat immediately or store in the freezer. If you don’t use an ice cream maker, then removing the mix from the freezer after an hour and beating it with a whisk before replacing in the freezer will make it creamier. Its not vital, though.
4. To serve, remove from the freezer for half an hour to soften. If you have a metal ice cream scoop, dip it in a jug of hot water between scoops to achieve perfectly-shaped scoops (I was in a hurry, forgot to boil the kettle, and didn’t bother, which is why the photo above looks a bit too rustic…).
Why this is good for you: Bananas are a rich source of fructo oligo saccharides (FOS for short), which help feed beneficial bacteria in your gut. Xylitol is a healthier alternative to standard sugar as appears not to deplete nutrients and has a much lesser impact on blood sugar levels. Even diabetics can eat xylitol. Fresh lemon juice is high in health-boosting antioxidants and is supportive of liver function – good news if you want to balance hormones, enhance energy or have perfect skin. If you want to avoid upsetting blood sugar levels (bananas are a high sugar fruit), eat this ice as a dessert after a protein meal or eat some protein/healthy fats alongside. A dollop of Coyo or Abbot Kinney’s dairy-free yoghurt (from health stores) would be a good thing to top this. Or sprinkle 1 tbsp of gently toated almond flakes on top before eating.
