Hello and welcome to our monthly recipe. Today I have a nice, tasty recipe for you. It is my modified Almond and coconut cake. I substitute a few ingredients for healthy alternatives, and it still tastes divine.
Just like I did in last month’s recipe, I used coconut sugar in this one, so it will give it that dark brown colour instead of light brown colour. This cake is also gluten-free so even better for your gut health.
Almond-coconut cake
Ingredients
180g (1 ½ cups) almond meal
70g (2/3 cup) desiccated coconut
1 cup coconut sugar (reserve a little bit of coconut sugar to use as icing to dust your cake)
30g flaked almonds
¼ tsp salt
200g butter unsalted
4 Eggs
1 tsp vanilla essence
1 tsp bicarbonate soda (optional if you want your cake to rise) you can also use baking powder but the measurement changes to 2 tsp.
Method
Preheat oven to 180º Celsius (fan-forced) * See note below. Line your tin (20cm) with baking paper. If you use baking paper, you do not have to grease the tin. You can also use a 25cm tin.
Place butter in a pan and melt over the stove (low heat). Keep checking and stirring with a wooden spoon. Once butter is melted, allow to cool slightly.
Add the eggs and vanilla essence and beat until combined (I use an electric beater, but you can also use a stand mixer if you have one).
Add the almond meal, desiccated coconut, salt and coconut sugar, bicarbonate soda and stir with a wooden spoon to combine.
Pour the mixture into the prepared tin.
Sprinkle the flaked almonds over the top and bake for 50-40 minutes or less until the cake is cooked. Use a skewer or fork and pierce the middle of the cake. If the skewer comes out dry, then the cake is ready. If the skewer is slightly wet, lower the heat to 150º.
I set the oven to 180º to warm it, then lower it to 170º to cook the cake, when I can smell the almond, I lower it to 150º.
Once your cake is ready, take it out of the oven straightaway and allow it to cool in the pan at room temperature but when you take it out of the oven cover the tin with foil paper until it cools down. This keeps the moisture in the cake and stops it from getting dry.
Once cake is at room temperature sprinkle icing sugar and chia seeds (optional) on top and enjoy with some Acai berry ice cream or coconut Ice cream.
In Heidi’s full moon column this cycle, she mentioned that we should be having warm foods, including things like soup and broth. Nourishing foods that satisfy us.
If you check under the Zodiac tab, you will see a soup recipe for winter but for today I chose an apple pie recipe for you. Apple pie is warm food for winter. Imagine yourself sitting in front of the heater with a cup of your favourite brew and some apple pie to warm your lungs.
Before we move on to the recipe, I would like to add that I played around with a few ingredients before coming up with this recipe. I cannot have a lot of pastry as my sugar will spike. Cakes with puff pastry or dough affect my glucose level, but I love apple pie with cream.
Today I have this amazing recipe and I use a healthy alternative to replace the pastry.
HEALTHY APPLE PIE
INGREDIENTS:
paleo granola – I use half a packet
Butter – unsalted – I use quite a lot, about 150g
8 apples (I use Link Lady)
A pinch of cardamom powder
1 teaspoon of vanilla essence
A pinch of cinnamon
Water as necessary
METHOD
Switch oven to 200º.
Peel your apples (reserve the peel if you want to make apple jam).
Remove the core and cut each apple into 6 slices so that they cook faster.
Put your apple in a pot, add a little bit of water, cardamon, vanilla essence and a pinch of cinnamon and let it cook. Keep adding water as necessary. Just enough so the apple does not stick to your pot but don’t boil the apple.
The apple slices only need to be half-cooked since you are going to fully cook them in the oven. The pot is just to get the apple soaking in the spices.
Mix the granola and melted butter in a bowl together with a wooden spoon. It doesn’t have to be mixed thoroughly because you will have to blend the mix. Once it is a bit sticky, add a little water, then pour the mixture into the blender. The mixture must be of a certain consistency, not liquid but not dry. Have a play around with it and add butter and water as necessary.
Check on your apples that they’re not cooked thoroughly. Use a fork to see if it they are still a little bit crunchy.
Use a spatula and press the granola in the dish making it mould to the round shape of the pie dish.
Pour your half-cooked apple into the pie dish then cover with the other half granola mixture. Again, use a spatula to make it flat.
Lower the oven temperature to 160 degrees and bake your pie. Keep checking regularly.
Your pie is ready when the granola has a light golden colour, but you can also use a fork to check if the apples are soft inside.
I serve the pie with some coconut cream and eat it warm.
This is a very healthy dessert or can be great for afternoon tea.
https://www.internationaleha.org/wp-content/uploads/IMG_5881.png40323024Corinne Dosoruthhttps://www.internationaleha.org/wp-content/uploads/IEHA_LOGO_TEAL-1500x510.pngCorinne Dosoruth2023-05-26 13:47:082023-06-18 19:20:18Apple pie for winter months
As Saturn moves into Pisces and Pisces is connected to the blood system (credit Heidi Drieschner). I have a recipe for you that might improve blood circulation and reduce inflammation in the arteries.
This month’s recipe is a homemade nut bar. It is good as a snack on the run.
Black Sesame Seed, Walnuts and Almonds help with blood circulation so use them in this recipe.
INGREDIENTS:
You can use any nuts you like (It is important that they are unsalted and raw)
1 cup Walnuts
1 cup Almond
1 cup Cashew nuts
½ cup Pistachio
½ cup Hazelnuts
½ cup Macadamia
I put ¼ cup of rolled oats in my bar. (optional)
All of the above nuts (if you use any of them) should be roasted. (You do not have to use all of them, (personal preference), I use only almonds, cashews, pistachios and hazelnuts.
¼ cup of pepita seeds
¼ cup sunflower seeds
¼ cup black sesame seeds (I only use Pepita and sunflower seeds in my recipe)
Coconut oil to brush the pan.
Please note you can substitute and use anything you like, Shredded coconut, dried sultanas or dried cranberries, chia seeds.
½ cup of Honey
1/3 Maple syrup or Rice Malt Syrup: (I use Rice Malt)
¼ tsp salt (I did not use salt in my recipe but if I do, I use Celtic salt)
1 tsp pure vanilla extract (optional, I did not use Vanilla)
OTHER EQUIPMENT NEEDED: Please buy a candy thermometer.
A candy thermometer is the only way to make sure that the syrup will hold the nuts together as it needs to reach the exact right temperature.
METHOD:
Grease and line a square baking pan with baking paper, making sure you leave a bit hanging on both sides of your baking dish.
Lightly brush the top of the baking paper with a little bit of coconut oil. Lightly brush a second sheet of baking paper same size as the first baking sheet and set aside.
Preheat your oven to 350°F. 180 degrees Celsius
spread the almonds, walnuts, cashew, hazelnuts or any nuts of your choice onto a large baking sheet and bake for 7-8 minutes, until lightly toasted and fragrant.
Once toasted, transfer the nuts to a large mixing bowl and add the pumpkin seeds, sunflower seeds, and or sesame seeds, sultanas, shredded coconut, anything you like. Set aside.
In a medium saucepan over medium heat, combine the honey, syrup of your choice and salt (optional) and bring to a boil. Continue boiling until the syrup reaches 126 degrees Celsius on a candy thermometer. Always keep your eyes on the syrup, as you don’t want it to turn into caramel. Stir in vanilla extract (optional) and immediately pour the hot syrup over the bowl of nuts and stir quickly until everything is evenly coated.
You will have to be really quick to transfer the mixture to the prepared pan and spread it evenly throughout the pan with a wooden or rubber spatula; cover with the sheet of baking paper (greased side down) and, with the help of a flat object such as a flat drinking glass, or a flat bowl, press the mixture firmly to close in all the holes and compact the nuts really well.
Let the bars cool at room temperature for about 20 minutes (they should still be slightly warm and pliable at this point), then carefully lift them out of the pan by pulling gently on the parchment paper; cut into bars. I kept them in the fridge before cutting them into bars, but it is personal preference.
Usually Allow to cool at room temperature, then transfer to airtight container or fridge. To avoid them sticking, either place a piece of parchment paper between bars, or wrap individually in cling wrap.
Store at room temperature in a cool dry place for soft, sticky bars. They will keep for up to a few weeks. Or store in the fridge to keep it for longer.
Happy Eating. Email me to let me know if you tried this recipe and did you bring your own twist and flavour to it? Did you swap the nuts, or use a different syrup?
Welcome to the second dessert of the year. I have chosen a banana and coconut bread cake.
As Heidi Drieschner mentioned in her column there is a lot of high energy associated with the last full moon. We are urged to discharge these powerful energies through gym, dancing and any movement.
So if you have been moving the last two weeks, then bake my banana coconut bread for support.
Bananas are sometimes referred to as the perfect food for athletes. This is largely due to their content of easily digested carbs, as well as the minerals potassium and magnesium, both of which act as electrolytes (20Trusted Source).
So bananas may support exercise recovery and coconut is a good source of protein to repair the muscles. So, what better way than to mix them together.
INGREDIENTS
3 ripe bananas (mashed with a fork)
3 eggs (whisked lightly)
1 teaspoon vanilla extract
1/12 cup coconut flour
1 tablespoon of Apple cider vinegar
1 teaspoon of bicarbonate Soda
1/2 teaspoon of baking powder
Optional: 100 ml of maple syrup or rice malt syrup (I did not use the syrup when I made mine but I added a teaspoon of coconut sugar and it was still very tasty)
METHOD
Pre-heat oven at 180º, line the side of a loaf pan with baking paper.
Mashed your peel bananas with a fork in a big bowl. Leave aside.
Whisked your eggs lightly in a smaller bowl then mix with your bananas. Add the Vanilla extract and apple cider vinegar, mix and add the bicarbonate soda and the baking powder. Then add the Coconut flour and mix well with a wooden spoon.
If you are going to use any syrup add it in the mixture when you add the vanilla extract.
Pour the mixture into your tin. Bake for 40-45 minutes or until your skewer comes out clean and dry.
Mine took only about 30-35 minutes to cook so keep checking depending on your oven.
Once it is cooked, take it out of the oven and let it dry on a cool rack.
Sprinkle some coconut sugar on top of the cake and sprinkle some desiccated coconut as well on top of the coconut sugar.
We are back this year for Zodiac food and will have a slight focus on healthy desserts. If you have a sweet tooth like me then you will understand how that dessert is of the utmost importance. But we all know how sugar is not good for us specially processed sugar.
My aim this year is to write dessert recipes that are tasty but also healthy.
This month we focus on the Lunar festival. My dessert is a sweet round ball. Rice balls are a staple for Chinese New Year. Their rounded shape is associated with reunion and being together. I did not make rice balls but I made Almond and Coconut round balls. Their sweetness will bring sweetness in your life for this year and hopefully it brings your family together.
First let us look at what the Lunar New Year is about.
Lunar New Year is a celebration of the arrival of spring and the beginning of a new year. It is a major holiday in China and is celebrated in countries with a significant Chinese population.
Where I am from, Chinese New Year is a public holiday. Mauritius is very cosmopolitan, so we have public holidays for Chinese New Year, Diwali, Eid ul fitr (celebrating end of Ramadan), Abolition of slavery, Maha Shivaratri (celebration of the Lord Shiva), Easter, All soul’s day amongst others. There are a significant amount of public holidays in Mauritius as they celebrate every culture.
Growing up the Lunar festival was a highlight. Everything stops for a week. Most of the Chinese shops and restaurants shut down and lots of rituals are observed.
A month before Lunar Festival, houses are thoroughly cleaned. On the eve of the Lunar festival, just after midnight, fireworks are let out very loud to scare the devil away. Some important rituals are observed. Family dinners with sweets and savoury food. Chinese Mauritians go to the temple and check in the book to see what is the most appropriate time to let out the fireworks for each household.
In Mauritius you can hear it all night as each house in the neighbourhood let their fireworks off. The next day all lights are switched on in the house, the mess from the fireworks is not swept as it is believed you will sweep your fortune away. Growing up I remember my friends reminding us of these beliefs.
Some of the food that needs to be on the table all have a significance. I have included only 3 below but there is a list.
Fish for prosperity
Noodles for long life
Dumplings for wealth
There are other significant rituals and meanings with the lunar festival like the red envelopes and the lion and dragon dance. You can find more information on Google.
So today my Almond and Coconut balls will replace the rice balls and hopefully the sweetness brings sweetness into our lives and brings the family together. It is quick and easy to make.
INGREDIENTS
Almond meal
Desiccated coconut
Cocoa powder
Dry fruits – example Apricot, sultanas, cranberries ( I did not use fruits this time)
Condensed milk which will serve as a glue. In my recipe, I used Tahini butter and nut butter instead of condensed milk. If you want to use nut butter, be prepared to use half a jar and mix it with the tahini butter.
Coconut sugar
NOTES: be careful with desiccated coconut as some people have an allergy to it and it makes them cough.
Condensed milk is very sweet and not too healthy so use sparingly as it is used to stick the balls together but leaving them in the fridge for 15 minutes helps as well, so don’t use too much.
PREPARATION
Mix the same amount of Almond meal, Desiccated coconut in a bowl. For the cocoa powder, use as per your personal preference, and it changes the colour of the balls whilst giving them sweetness. If you want a darker colour, use the same amount of cocoa powder that you use for the almond meal. If you want a whitish colour, then less cocoa powder and more almond meal. There are no measurements involved, I just use a big serving spoon and I usually get 10-12 balls.
Mix all these ingredients together in a bowl, add condense milk sparingly, this is only to make everything sticking together so that you can roll it in your hands. With this dessert it is trying to get the right consistency. I only use around 4 tablespoons of condensed milk, but I had 12 balls.
Mix together then take small portions in your hands and make small round balls. By now they should be sticking together making your task easy.
Once you have finished and place everything on a plate, sprinkle some desiccated coconut on your balls and put them in the fridge for 15 minutes maximum. After 15 minutes take out and keep in an airtight container for 2-3 days. Best to consume as soon as possible.
With this recipe you can also add dried fruits example dry and chopped Apricots, cranberries, sultanas.
I hope this dessert bring some sweetness into your lives for the Lunar Festival.
This is also a quick dessert to do if your kids wants some healthy snack after school.
Sagittarius is a fire sign. Same as Leo when the new moon is in Sagittarius, we need to eat certain foods that will cool us down.
Today we are going to go into a completely different dish, one I grew up with Coconut Chutney.
Coconut Chutney is a very popular condiment in Mauritius. It accompanies various dishes, stew, roast vegetables, rice dishes, stir fry, it is a dip with pita bread or pharata bread. It is also a good accompaniment for grilled fish.
It is also eaten cold so will help with cooling process.
INGREDIENTS:
1 small Fresh coconut or you can get 125 g fresh coconut cut into pieces already at any fruit and vegetables market or Harris Farm.
Fresh Tamarind – 2 Tablespoon or if you do not get fresh Tamarind 2 tablespoon of Tamarin paste is enough.
Half a bunch of fresh mint leaves.
Chilli is optional (since we are in the cooling process for the new moon in Sagittarius, refrain from using Chilli)
NOTES:
Only the flesh is used for the chutney, so make sure you remove the skin with a small knife.
If using fresh Tamarind, place them in a small bowl of water and leave to soak for 10 minutes prior so that the seeds can easily be removed.
METHOD:
Growing up we would use a rock grinder. Everyone had a big rock similar or a table and a mini rock grinder in their backyard in Mauritius and we would put all the ingredients on the big rock then crush everything with a mini rock grinder. This whole process took forever but the smell was divine. Nowadays, you can use a modern Mortar and pestle or a blender to crush everything.
Place your grated coconut, Mint leaves and tamarind in a blender and mix until a nice paste is formed. Or use a Mortar and pestle (method recommended) to crush everything.
The paste should be greenish and wet.
Add salt to taste.
Leftovers can be stored in the fridge and can be kept in a tight sealed jar for up to 7 days.
You can embellish your coconut chutney with lemon juice, coriander leaves and garlic as well.
My personal recommendation is grilling fish and some rice then add the Chutney as accompaniment. If you are having people over serve it as a dip with small slices of pharata, pita or Lebanese bread.
BON APPETIT.
As usual with fire signs, finish your meal with a green or peppermint tea.
Welcome to this month recipe. Scorpio is a water sign therefore root vegetables to anchor this Zodiac sign is beneficial.
When you think of roast vegetables, the first vegetable that comes to mind is potatoes. Nothing beats roast potatoes with Rosemary and olive oil. In my case I have had to say goodbye to starchy vegetables recently.
When I was pregnant, I was diagnosed with gestational diabetes. What was supposed to be a beautiful time was devastating for me. I was afraid, I felt like I did not take care of my body and I also felt shame for having diabetes. I did the glucose and blood test twice within the space of two weeks because I was in denial.
I was followed by the obstetrician and an endocrinologist throughout my pregnancy. It was a very scary first trimester, but I got through it. Fast track 8 years later, my yearly glucose/blood test came back 6. The doctor said to me that I am pre-diabetic.
Exercise is not an issue, but dieting is. I have a sweet tooth. I love food, I love cooking, baking, a glass of sparkly. The last 4 years despite my best efforts my results has been 6. I am blessed I have a good GP that lets me treat it naturally, by eating the right food instead of putting me on tablets straightaway.
Recently I went for my blood test and my results came back an astounding 6.8. I have been travelling for the better part of this year and hotel food does not help.
So now it is critical that I watch what I eat. If I still return the same results in 3 months’ time, I will have to take tablets. I will do everything I can to avoid this so that means cooking more healthy food, reducing starch, carbs, and processed sugar.
Last weekend I made an almond cake with coconut sugar, (a low Gi glycemic Index sugar) and I only put ¼ of the sugar. The recipe required 1 cup of sugar. I also roasted vegetables that can lower my blood sugar and I had to make this recipe without potatoes. This is a change in lifestyle for me and it will be very difficult with the Christmas season coming.
For this recipe, please add potatoes when you make yours.
Ingredients
Rosemary – florets
Paprika (optional)
Chilli oil (optional)
Sesame seeds
All spice or Chinese 5 spices
Garlic – crushed
Red onion – chunks
Pumpkin
Sweet potato
Shallots
Carrots
(potato)
Capsicum (optional for a bit of colour)
METHOD
Slice all your vegetables, the smaller the size the quicker it will roast. To save time I bought vegetables that was already cut. Coles and Woollies now sells packets of vegetables ready to cook.
Warm oven to 170 degrees
Place baking paper or foil on your tray and spray with canola oil.
Sautee your vegetables in garlic and oil for a few minutes. Let the vegetables soften a bit and soak in the garlic.
Place sauteed vegetables on the tray and sprinkle paprika or chilli oil, 5 spices and Rosemary florets then drizzle olive oil, salt and pepper on the vegetables.
Roast in oven until vegetables are soft. I usually use a fork to check.
Remember each oven temperature is different. I cook mine at 170 degrees then I lowered it to 100 degrees for the last 10 minutes of cooking.
Finish your meal with Dandelion tea as the Scorpio rules the bowel and detoxification processes.
Dandelion tea may help the liver filter harmful chemicals but always check with your doctor before taking it. Dandelion tea is not recommended for pregnant mums and breastfeeding mums or people with allergies to plants in the daisy families.
Libra is an air sign, and it is all about balance. Mental, body and hormones. Food rich in alkaline and food to nourish the nerves.
The recipe I have chosen today is one I grew up with, a Creole recipe we call “fricassee de legumes” (French for vegetable stew). I have chosen okra and red onion since both vegetables have an alkaline content. Okra is a good source of folate and packed with nutrients.
Okra has this sticky, gluey texture when you eat it but, if you know how to prepare and cook it, it can be a delicious meal in a salad, sauteed or stew.
Growing up we would cook a fricassee with okra and bitter melon but both vegetables are acquired taste so I will skip the bitter melon in this recipe. If you like bitter melon add it to this dish instead of the green beans. Bitter melon is said to balance insulin in the body.
If you don’t want to use okra and bitter melon for this recipe you can swap with any potatoes or root vegetables that are rich in alkaline. We also use carrots, pumpkins and sweet potato and peas in a fricassee so feel free to substitute the okra, bitter melon or beans with these vegetables and follow the same recipe.
If you decide to cook this recipe with potatoes or any root vegetables swap the parsley with thyme as it gives a beautiful smell when cooked with root vegetables.
Use fresh herbs as much as you can with this recipe.
INGREDIENTS
Okra
Bitter melon or substitute with green beans
1 Red onion
1 tomato or 1 tablespoon of Tomato paste (I did not include Tomato in my cooking due to digestive issues)
Garlic
½ teaspoon or either safran, turmeric or cumin (whichever you have in your kitchen). I use a tiny bit of everything.
Fresh parsley
Fresh coriander to decorate
Baby peas
Olive oil, vegetable oil or canola oil (I use canola)
Pepper and salt
METHOD
Wash all your vegetables thoroughly before cooking.
Firstly, if you are cooking with bitter melon, cut in half and remove the seeds and flesh inside with a teaspoon. Thinly slice the skin. You can throw the flesh and seeds away as we don’t use them in a fricassee.
If using green beans, make sure you take the string out of the sides and cut in half. Then steam a little bit to soften.
Slice your okra approximately 1 to 2 mm.
For both the okra and green bean, throw away the extremities since they are hard in texture and will take a long time to cook.
Slice your red onion.
Heat a tablespoon of oil in your pan and cook the onion for 5 minutes on low heat.
Once the onion is softened, add the tomato paste, garlic, other spices and a little bit of parsley. Stir constantly then add the okra with half a glass of water.
Add the green beans or Bitter melon and some baby peas. Keep stirring until until the okra does not look sticky anymore.
Serve hot with brown rice or quinoa.
Finish your meal with a cup of green tea.
White cup of green tea with fresh tea leaves on wooden table, hot drink concept
As with everything, feel free to bring your own twist to this Creole recipe.
Virgo is an earth moon sign. This recipe is to help with digestion and liver health.
Ingredients
Yellow squash (remove seeds)
Pumpkin
Carrots
Sweet potatoes
Any cruciferous vegetables are good for the liver so you can add cauliflower to your soup. But I would leave broccoli or cabbage for a vegetable stew rather than a soup.
Brown onion – sliced
Fresh Ginger – chopped
A clove or 2 of Garlic – chopped or press with a garlic press.
1 tomato – sliced (optional)
Vegetable stock
Fresh Coriander – thinly chop some with the stem. Break the rest in little florets, you will use them to garnish the stew at the end.
Turmeric – optional
If using Cauliflower, I usually soak the florets in a bowl of tap water. This helps with the cleaning process.
Preparation
Lightly steam your vegetables so that they are a little soft but still green.
Heat vegetable oil in a pan and brown the onions for 10-20 seconds. Add the chopped garlic and the chopped ginger and brown for another 10 seconds. Add the Tomato if you wish and cook stirring constantly for 10-20 seconds. Add your vegetables and stir for 20 seconds, (it doesn’t matter if the vegetables break in the process).
Add your stock and enough water to cover the vegetables. Let it boil.
You can add a little bit of turmeric powder to your soup.
Once it starts boiling, lower the heat and personally I use a potato masher to press the vegetables (I like a bit of chunky vegetables in my soup rather than a puree) and then boil it a couple more minutes. But some people prefer to use a blender if you prefer a puree soup.
Once the soup is ready garnish with coriander and serve with warm bread (Pita or baguette warm in oven first)
Ginger is good for the digestive system so finish your meal with a cup of ginger tea. (Make your own tea boil fresh ginger and lemongrass together until you smell that rich fragrance then pour the liquid in a cup. (Add half a teaspoon of honey if you wish).
Ingredients for ginger tea with lemon and honey on slate plate
Note: These recipes are creole recipes from when I was growing up. All creole recipes use fresh herbs and fresh spices. It gives more flavour to your food.
Our lifestyle in Australia might not be ideal to cook everything fresh. Feel free to substitute to garlic or ginger paste or dry coriander.
If you do not have time to cut your vegetables most supermarkets now sell chopped carrots, cauliflower or sweet potato and pumpkin all set to go. Alternatively chopped your vegetables and keep them in the fridge in an airtight container ready to use.
Cauliflower and Broccoli are always soak in a bowl of water for 5 to 10 minutes to give it a proper wash.
Let us know if you cook these dishes and how you like it.
