Wheat and Dairy-free Raw Chocolate and Cherry Brownies

They sound dry and boring but they are most definitely not. As you may have read I have been dabbling with raw food, not for weight loss purposes but for general well being and health.  If you want to read more about why I am interested in trying a diet rich in raw food, have a read of this post. For more information on a raw food workshop I recently attended with Anna Middleton check this post out. Anna is an expert when it comes to chocolate and sweet treats and shared her raw brownie recipe that uses cacao powder. It was a really inspirational experience and I have tried a range of recipes since I attended the masterclass. I was a little unsure of how raw cacao powder differed from regular cocoa powder you’d find in my cupboard. In essence cocoa powder has been roasted and may contain added sugar, cacao powder is chocolate in its raw form. It is simply the cacao bean, that through a cold-pressing process, has had the fat (cacao butter) removed. 

A little more about cacao…

Raw cacao can be bought in several  different forms from health food stores and online health food sites; Cacao nibs, cacao powder or cacao butter.  Cacao powder is the most versatile of the raw cacao products, because it is finely ground and ready to be added to smoothies, homemade energy bars, raw and baked bars, cookies, and other desserts. It blends well with water, nut and dairy milks.

The botanical name for the tree that chocolate comes from is Theobroma cacao. The word cacao comes from the Olmec people from what is now Mexico, and is believed to be the closest pronunciation to the original name of the plant. History shows that chocolate then changed hands from the Olmec to the Mayans to the Spanish.

The word cacao is the only word ever used in any of the hispanic languages to describe what English speakers think of as cocoa. It is widely believed that the word cocoa has its origins in a spelling mistake. A mistake which was never corrected, and perhaps found easier to pronounce, successfully overtook the correct form.

Theobroma, which translates as "food of the gods", is native to the tropics of the Americas where it was used as currency and revered for its medicinal qualities for centuries. The edible properties of Theobroma cacao were discovered over 2,000 years ago by the indigenous people of Central America living deep in the tropical rainforests. The Olmecs living in Mexico and Guatemala established their first cacao plantations around 400 BC, and by 250 AD the Mayans depicted cocoa in their elaborate hieroglyphic writings and on carvings and paintings. . Images of cocoa pods were carved into palaces and places of worship when it symbolized life and fertility.

Historical accounts about also point to widespread use of chocolate in Maya and Aztec engagement and marriage ceremonies and religious rituals. In this respect chocolate occupied the same niche that expensive French wines and champagne do in European culture today.The Aztecs and Maya peoples had many ways of making food and drink from cocoa beans. They were so precious that only the royals, warriors and the wealthy could afford to eat and drink chocolate. The hieroglyphs tell us that the Aztecs and Maya peoples drank cocoa powder suspended in water, and used flavourings such as chillies , vanilla, aromatic herbs and honey.

The theobromine naturally found in raw cacao is a mild, non-addictive stimulant that some believe can treat depression. We were warned in the workshop that because it has a stimulating effect, it’s not always a good idea to indulge in the evening as it may affect how you sleep.  It is thought that chocolate may cause the brain to produce more of a neurotransmitter called anandamide which may account for the euphoric sensation some of us feel when indulging in chocolate treats. Raw cacao is very high in antioxidant flavanoids, sulphur and magnesium and the essential fatty acids found in chocolate may help the body to raise good cholesterol and lower bad cholesterol. All of these potential health benefits and it tastes good too. It is worth noting though that looking back at history, chocolate was a treat and not something that was consumed daily on the way home from work or when somebody was having a stressful day.  

If you are interested in the origins of food derived from plants then check out the Incredible festival at Kew Gardens exploring edible plants and there’s even a chance to go on a tutti frutti boating experience with Bompas and Parr.  I haven’t had a chance to visit yet but as a friend of Kew I will definitely be taking a visit to check it out.

On Tuesday we had the Kilpatrick PR Summer bake off. Our last bake off was at Easter and there were some amazing treats baked and a whole lot of calories consume! I decided that I would make raw brownies to go up against the other amazing, indulgent treats. I slightly adapted the recipe that Anna shared with us at her workshop. When I tasted them I couldn’t believe they contained no dairy. They taste extremely indulgent but are made from whole foods. They are obviously not low fat but there is no dairy, no wheat and no cooking involved. They make the perfect treat and I wanted to share the recipe with my colleagues. I don’t eat a huge amount of chocolate but every now and again I fancy it and avoiding dairy makes it impossible to enjoy so these brownies are a great solution. 

I’m thrilled to say that the general consensus was a thumbs-up and I came joint first place. Hooray for raw food! It can be healthy and taste good. The ingredients below can be adapted entirely to your taste. It is just a guide and I found that I added more or less of certain ingredients so that they were to my taste. The cacao powder I have is very rich so I used less than the recipe suggested. I kept adding until the mixture was the richness of chocolate that I like. Unlike when you bake cakes, I have found that raw recipes don’t need to be an exact science so recipes can be tweaked.

Basic Raw Brownie Recipe

Ingredients:

200g walnuts (soaked and dehydrated)

50g Brazil nuts (soaked and dehydrated)

300g Dates

100g raw cacao powder

100ml sweetener (agave syrup)

100g cherries and sultanas (soaked and chopped)

30g cacao butter melted (optional)

2 tablespoons coconut oil

• Soak the nuts in filtered or bottle water and then drain and allow to dry. Keep 25g of the walnuts aside and chop.
• Blend all of the other nuts until finely ground. The ultimate mixer to use in a Magimix but I don’t have one yet. I used my little handy blender which did a good job but I guess any half decent food processor will work.
• Then add all other ingredients apart from the cherries and blend. The more you blend, the smoother and more dough like the brownie mixture will become.   If the mixture is a little dry you can add some of the liquid that the cherries were soaked in. I added a little more coconut oil. The cacao butter adds a delicious richness but if you don’t have it you can use coconut oil instead. Both of these ingredients will help the brownies to set when refrigerated.
• Add the dried fruit and remaining walnuts and mix thoroughly. This is the basic brownie recipe but you can adapt to your taste. The original recipe I tried didn’t have sultanas but dried cherries are quite expensive so I used slightly less than was originally listed. You could also add some raw chopped chocolate at this stage. Give the brownies a kick by adding some chilli powder or add some more cherry flavour using a medicine flower extract. The black cherry one would work brilliantly. It is expensive but smells and tastes absolutely incredible. You could use it in the Avocado mousse to make a black forest style chocolate mousse.
• Line a baking tin with clingfilm and then press the mixture into the tin. It will take approximately an hour to set. Lining it with film makes it easier to lift out of the tin. The brownies are good as they are, but for an even more decadent treat you can make a chocolate sauce to drizzle over the top. The cling film allows a cleaner, less messy finish if you are going to add the sauce.

• Simply blend together some coconut oil, sweetener, cacao powder, vanilla essence and a pinch of salt. I kept adding the ingredients until the texture looked like a sauce. The coconut oil will help the sauce to set when refrigerated.  Drizzle over the top of the brownies and leave to set. I used a fork to make some patterns in the top. When set, take out of the fridge and cut into small squares. It is rich so I think smaller portions are better but it is of course entirely up to you.   

No dairy makes you nuts!

Now I’ve had time to digest what I heard on Saturday I thought it would be helpful to share some of the key info and recipes I really liked. The fundamentals of raw food workshop advertised that you could ‘Learn about the benefits of raw living food & how to include more in your life with quick, easy and nutritious recipes.  Find out which raw and cooked foods are the most nutritious foods to eat plus essential tips for eating raw food in the UK.’ I think this description is spot on. I now have a much clearer idea of the benefits of raw food and learnt so many new tips, techniques and information about new ingredients.  Anna covered a wide range of topics including the theories and benefits of raw food, juices and smoothies, introduction to superfoods, essential fatty acids, savoury snacks, salads and dressing and even sweet treats. I had a brilliant day and learnt so much!

The term "raw" can refer to any food which has not been processed or cooked over temperatures of approximately 104°F (40°C) as this is the point at which enzymes start to break down,  although the exact temperature at which enzymes are destroyed varies for each food. Following a living food lifestyle tends to means that anything between 70-100% of diet comes from uncooked vegetables, fruits, nuts and seeds. The most important thing I took away from the workshop was to take things slowly and listen to your body. As I have mentioned previously, I was keen to explore incorporating more raw food in to my diet to see if it would help with my hayfever symptoms. I believe that dairy affects how I react and my allergy symptoms are much worse when consuming dairy.

Since altering my diet just over two weeks ago I have been eating mostly fresh food and no dairy at all. My hayfever has been amazing. I know that other people have really been suffering the last couple of days whilst we have been having such glorious weather. I can’t quite believe it but I have been absolutely fine! I have still been taking an antihistamine tables but no nasal spray or eye drops. I would normally be really suffering.

I had restricted my dairy intake the last few years but had gradually started to consumer some dairy produce. Until now I have been mostly using soya milk as an alternative to dairy. Although it is marketed as a healthy alternative, I have read mixed reviews about soya. Many people I know had mentioned that it is not healthy but I guess I turned a blind eye as it meant I could still have everyday things such as coffee at high street coffee shops if I stuck to soya.  However,  following conversations at the workshop, and further research since I will not be consuming soya milk any longer.

Unfermented soy (used in soya milk, tofu, soya yoghurts) contains naturally occurring compounds called isoflavones.  They can have a mild hormonal effect on women's hormones as they are similar in chemical structure and can bind to estrogen receptors and turn them on. This may be great if you are menopausal and need an estrogen top up. However, a  high intake of isoflavones is linked to early puberty, heavy periods, endometriosis, fibroids and infertility. I’m way past puberty but no thank you to any of the others!

Isoflavones can also have a detrimental effect on the thyroid. They are known as goitrogens (they cause a swelling of the thyroid) as they block the enzyme thyroid peroxidise that adds iodine to thyroid hormones. The end result is that your thyroid can't produce adequate amounts of active hormones and becomes sluggish.  I feel uncomfortable putting something that is potentially harmful into my body just so that I can grab a cappuccino every now and then, especially when other perfectly good alternatives exist.

You can buy pasteurised nut milks fairly easily but the great news is you can also make your own and Anna demonstrated this at the workshop. I’ve always been a bit wary of trying nut milks. I actually bought some from Whole Foods last week but it is still sat in the bag in my hallway.  When you buy nut milk it has been pasteurised so it’s not as nutritious as the milk you can make. I tried it for the first time and it is absolutely delicious! You don’t need any expensive equipment, just a blender and a nut bag like this http://www.amazon.co.uk/Living-Milk-LM001-Universal-Nut/dp/B007OVEIHE

Almond Milk ( serves 2-3)

What you need:

·         A blender

·         A nut bag

·         1 cup of soaked almonds

·         3 cups refrigerated filtered/bottled water

·         2tbsp coconut oil

·         1 tsp vanilla essence

·         2-3 dates

·         1 tsp nutmeg

·         1 pinch of mineral salt

You first need to soak the almonds in water overnight for up to two days. Soaking the almonds makes them more nutritious as it releases the enzyme inhibitors and also makes them easier to digest. The longer you soak the almonds, the creamier the milk will be. Drain and rinse the nuts from their soaking water and then blend them with fresh water.

Strain the liquid through a nut bag squeezing to release the juice. Once you have squeezed as much as you can into a jug or bowl add all other ingredients to taste and blend.

The result is a delicious creamy milk that will last for a couple of days in the fridge. You can drink alone or use as a base to smoothies. We got the opportunity to sample almond milk with superfood powders added for more nutritional value. We tasted almond milk with maca and algaroba. Maca is the powdered root of the Lepidium Meyenii plant. Known for its ability to support healthy energy levels, maca has been used by the Incas as a kind of "Incan superfood" for thousands of years. Maca tastes a little like roasted chicory root, which tastes a little bit like coffee. But it's not a caffeine stimulant like coffee. Rather, it's considered an "adaptogenic" herb that supports healthy energy without blasting your nervous system with chemical stimulants. I really liked the taste but preferred algarroba which is a powder made from ground white carob powder and it has a caramel flavour. It was delicious!

When cutting dairy the other thing I miss is chocolate and lucky for me Anna shared some amazing sweet recipes. One of my favourites was the Avocado Chocolate Mousse. It is extremely easy to make and tastes fab too. I have let a few friends and family be guinea pigs and they all loved it. I know I will be using this one again. I think it would work well with other ingredients such as berries and Anna also suggested exchanging the chocolate for lime juice for a zingy fresh alternative, great for hot summer days!

Avocado Chocolate Mousse

What you need:

·         1 large avocado

·         2 tbsp yacon/maple syrup or alternative sweetener ( I used agave syrup)

·         2tbsp cacao powder

·         1 tsp lecithin powder*

·         1tsp vanilla extract or powder

·         Pinch of himalayan pink salt

·         Drop of water

·         Superfood of choice

Blend the avocado and agave nectar until you have a smooth, creamy consistency. You can add water until it is completely smooth.

Add the cacao powder, lecithin powder, vanilla and salt and blend until fully mixed

Taste and add more cacao powder to your taste. The more you add, the more intense the chocolate flavour. You can also add more sweetener if you have a sweeter tooth. Vanilla enhances the sweetness so again alter to your taste.The mousse will last in the fridge for a couple of days. Serve with berries of your choice. I chose rapberries when I made it at home and it worked really well. I served them in mini shot glasses with a raspberry on top. Yum! 

*The lecithin is not essential but it makes the mousse even creamier and is great for helping the liver to process fats which this recipe is rich in. They are of course fats of the healthy variety.