Chocolate cherry slice - gluten free, grain free, sugar free.

It's always a good sign when after one bite your boyfriend looks at you seriously and says, "this is what I want for my birthday cake in three months".

The almond meal slice is like delicious vanilla cookie dough, the middle layer tastes like melted cherry ripe but better, and the creamy chocolaty icing is to die for. For anyone who has never used avocado to make a chocolate mousse or icing, don't be afraid. You really cannot taste the avocado at all and it makes for a beautifully creamy consistency - trust me, I fed it to a 9 year old and he absolutely adored it.

Aside from being obscenely delicious, this slice is jam-packed with protein, good quality fats, and antioxidants. If you want a great high-protein snack for hiking trips, simply omit the icing! It's filling and very energising.

Let's do this.

Chocolate, cherry and coconut slice

Slice:

2 cups almond meal
2 eggs
½ cup coconut sugar
50 grams butter (preferably raw)
1 Tbs coconut oil
½ tsp Loving Earth vanilla bean powder
pinch salt

Filling:

1 Tbs coconut oil
1 Tbs butter (preferably raw)
¼ cup desiccated coconut
¼ cup coconut sugar
2 Tbs raw cacao powder
pinch Loving Earth vanilla bean powder
Organic dried cherries (sulphur-free)

Icing:

1 small avocado
1 Tbs crème fraiche or sour cream (preferably raw)
½ Tbs coconut oil
2-3 Tbs raw cacao powder
½ tsp Loving Earth vanilla bean powder
2 Tbs coconut sugar
1 Tbs raw honey
Splash balsamic vinegar (added to any chocolate recipe, balsamic adds richness and depth)

To decorate:

Desiccated coconut
Organic dried cherries (sulphur-free)
Raw cacao nibs

Extra butter for greasing the pan

Method:

1. Preheat the oven to 180C (375F) and grease a loaf tin with plenty of butter.
2. Mix all of the ingredients for the slice together and add half of the mixture into the greased loaf tin.
3. Melt the coconut oil and butter for the filling in a pan over very low heat and then mix in the other components of the filling.
4. Spread the filling gently over the bottom layer of slice, and then evenly spread the dried cherries on top of the chocolate filling.
5. Spread the remaining half of the slice mixture over the chocolate and cherry filling, making the surface as even as possible. This is a slow process as the batter is very doughy and needs to be pressed to ensure it is even and thus cooks evenly.
6. Bake for 25-30 minutes in the preheated oven.
7. Allow the slice to cool completely before removing gently from the loaf tin.
8. Mix all icing ingredients together in a food processer or blender and spread over the top of the slice.
9. Decorate at will! I used a heart-shaped cookie cutter to make coconut hearts which I then bordered with sliced dried cherries. I’m no cake decorator, so you can no doubt do better. This would be beautiful decorated with some raw cacao nibs also, but since I was making it for a 9 year old child, I omitted them as they are extremely high in caffeine and I didn't want to have to deal with that fiasco.

Enjoy, my foxes! x

Warming carrot, coconut, and ginger soup

It is very important to consciously change the diet with the seasons. And you may as well make it delicious while you're at it.

When Weston A Price studied healthy indigenous populations around the world, he discovered that all traditional cultures with radiant health learned to eat with the seasons, and change their diets according to the evolving needs of their bodies in relation to external changes. Many cultures upped their probiotic intake in winter in the form of fermented dairy and vegetables (such as kefir and sauerkraut) to ignite digestive fire and aid in the breakdown of complex foods such as red meat. Many also increased their caloric intake - of fats especially - to raise their basal metabolic rate and increase their resting body temperature to promote the movement of energy in the body.

In Ayurveda, it is said that Vata and Kapha can easily become aggravated in winter. Vata imbalance symptoms are numerous, but given that it is the dosha governed by air and ether, some that you may experience in winter are dry skin, dry and painful joints, increased pain in general, localised numbness, cold hands and feet, and a dryness of the eyes and mucous membranes. If your Kapha gets aggravated in winter, it is easy for you to succumb to cold, wet conditions such as chest infections, sluggish digestion, sinus infections, weight gain, skin congestion and a continually runny nose.

While one set of symptoms are 'dry' and the other 'wet', both share the common quality of cold, so it is easy to see how these symptoms can become aggravated in the wintertime. If you do tend to have an increase in either of these qualities during the colder months, it is extremely important to consume warming foods that promote hydrochloric acid production in the stomach and ignite 'agni' or digestive fire. With less fresh produce historically available in winter, it is particularly important to take extra care to invigorate digestion in the colder months using a variety of medicinal and culinary herbs and preparations.

Ginger is a fantastically warming spice and can increase peripheral circulation as well as aid in the digestion of dense meals. It also has an anti-inflammatory effect, which is important in times of cold when the joints can become dry and inflamed. 

Cumin is considered 'tri-doshic' in Ayurveda, which means that it is balancing and soothing to all three dosha's - Vata, Pitta, and Kapha. It is also known to ignite 'agni' or digestive fire, which is very important in winter. Cumin is generally invigorating, and helps the body to flush toxins, which can become stagnant in the system in colder months. This winter stagnation is why many traditional cultures used the bitters of early spring (such as dandelion) in conjunction with a brief fast to cleanse the body of the toxic build-up and to reinvigorate the system.

Vitamin A is extremely important throughout winter as it is a fantastic promoter of immunity and also an excellent blood purifier. The vitamin A found in carrots (and all plant sources) is not true vitamin A and actually a caratenoid (beta-carotene in the case of carrots). The healthy gut is able to convert beta-carotene to true vitamin A, however if there is any kind of gut dysbiosis or amino-acid deficiency, this conversion often does not take place and the caratenoids are not utilised. For this reason, it is important to include plenty of true vitamin A in the diet alongside the caratenoids, particularly in winter. True vitamin A is only found in animal products, and is richest in egg yolks and liver.

Coconut is generally considered to be cooling and even aggravating to Kapha, so if you feel your kapha is already aggravated then perhaps leave out the additional coconut cream for garnish of this recipe (as I would). Although its "cool and wet" properties have led many to believe that coconut cannot be consumed by kapha-types, coconut oil has actually been shown to raise metabolism and assist in thyroid function, making it an important part of the kapha diet in moderation. It is also a very helpful oil for the other doshas as it can pacify pitta and provide the necessary comfort and oileation for vata.

Coriander is generally considered to be mildly cooling, however it is a fantastic remedy for colds and flues so should not be avoided in winter. Also, it tends to flourish and be in season in winter and so I believe this is probably a good time to eat it, in spite of its cooling properties. Nature does not make mistakes!

I probably don't need to explain why chili is warming - I think everyone has experienced its effects! As with many of the warming spices, it is very anti-inflammatory and can soothe joint pain which can become unbearable for some in winter.

Garlic and eschallots are wonderful for the respiratory system and should be used generously throughout winter to prevent coughs and upper respiratory infections.

Bone broth. Ok. Anyone who knows me knows that I am mad about bone broth. It is absolutely life-giving and loaded with many minerals that it are very difficult to find in adequate amounts from other dietary sources, such as iodine. It is also loaded with collagen, elastin, and glucosamine which help to rebuild our own connective tissue and can be extremely soothing for dry, aching or inflamed joints. It is also rich in gelatin - particularly if the animal's heads or feet are added - which is a fabulous digestive tonic and draws enzymes towards itself, making it a wonderful aid to digestion and necessary for anyone with depleted hydrochloric acid production in the stomach. Gelatin also coats the lining of the stomach, making it a vital healing tool for those with leaky-gut syndrome. It is considered that a good broth can "raise the dead". It is very easy to make and simply involves bringing bones, vegetables and vinegar to the boil in enough water to cover them, skimming the scum from the surface, and then adding some woody herbs and allowing to simmer on very low heat for anywhere from 12-36 hours. Then you simply strain and allow to cool before refrigerating.

I think I have rambled for long enough about the nutritional merits of this dish... hopefully you can appreciate why this recipe is the perfect warming winter recipe - both grounding and uplifting at the same time. The liberal use of broth in this soup makes for a smooth, creamy texture and the fact that the carrots are roasted adds a beautiful richness to the soup that you simply couldn't achieve with boiled or steamed carrots. The heating spices add a wonderful aromatic quality to this dish and the coconut contributes to the subtle sweetness imparted by the carrots. This really is one of my favourite winter soups, incredible simple and seriously tasty.

This recipe serves four people.

What you will need:

4  large carrots (unpeeled - the majority of minerals are in the skin)

1 Tbs honey

1 tsp cumin

2-3 large eschallots

2 large cloves garlic

2 Tbs coconut oil

1 tsp hot chili powder

2 tsp freshly grated ginger (1 tsp cook with everything, one add right before blending so it is still fresh)

2 cups homemade chook bone broth (must be homemade)

Optional:

Coconut cream, to serve

Coriander, to serve

Method:

• Chop the carrots into finger-sized pieces and roast in a 180C degree oven with the honey and cumin for 35-45 minutes or until they are tender but not overly soft.
• Fry the eschallot, garlic, chili and 1 teaspoon of the ginger in the coconut oil and season with salt and pepper.
• Once the eschallots, garlic and spices are fragrant and translucent, add the carrots and allow them to be coated with the oil.
• Add the bone broth and simmer for a further 5 minutes.
• Turn off heat, add remaining ginger and blend with hand blender or in food processor.
• Serve with additional coconut cream and coriander if desired.

Enjoy! xx

NB. I did not photograph my soup as I figured y'all knew what carrot soup looked like. The above is a stock photo but looks identical to this recipe :) x

Coconut and chili fried prawns, banana and figs with roasted winter vegetables and coconut milk and ginger reduction.

Oh... my... WORD.

HELLO.

This dinner was one of the most divine things I have created in a long time, and as such is the perfect recipe to use as my first Famished Fox post. In traditional Chinese Medicine, they say you should always have a balance of sweet, sour, bitterness and salt, and the same definitely goes for cooking. The sweetness of the coconut, fruits and sweet potato, mixed with the tart, sourness of the fresh lemon, the bitterness of the coriander and the saltiness of the prawns made this dish deeply satisfying and an absolute joy to eat. This particular dish is inspired by the coconut chili prawns my fella and I recently had in the Daintree Rainforest, but of course I have added a lot more to the recipe (ie, everything but the prawns) and packed it full of bio-available nutrients, fats, protein and enzymes.

Now let's get on with the good stuff! First of all, I want to say that not all FF recipes will be this complicated or fiddly, but I wanted something pretty special to kick things off...



Coconut and chili fried prawns, banana and figs with roasted winter vegetables and coconut milk and ginger reduction.

Serves 4-5

You will need:

Baked veg:
1 Tbsp grassfed ghee or butter
1 Tbsp coconut oil
1 x sweet potato, chopped nto about 1 cm thick wedges
1 x red capsicum thinly sliced
1 x yellow capsicum, thinly sliced
1/2 punnet cherry tomatoes

Prawns:
400 grams green prawns, deveined and peeled (leave tails on)
1 x banana, sliced
2 x fig, sliced
1 x egg, beaten lightly and set aside
4 Tbsp coconut flour
1 tsp hot chilli powder
2 Tbsp desiccated coconut
Good pinch Himalayan salt
Good pinch freshly ground pepper
Coconut oil to fry (you will need quite a bit)

Coconut and ginger reduction:
2 Tbsp coconut oil, grassfed butter or ghee
2 tbs chopped fresh ginger
1 x small chopped green chili (test for spice, this may be way too much or way too little, depending on your tastes and the strength of the chili)
1 x diced Spanish onion
Himalayan salt
Pepper
1 x can organic coconut milk
Fresh coriander, chopped (about half a handful)

Brown rice:
1 x cup sprouted brown rice (sprouted grains are grains that have been soaked overnight to release the phytic acid, a known enzyme inhibitor in all grains)

To serve:
Fresh coriander, chopped (about half a handful)
Fresh lemon or lime

Method:

1. The night before you intend to make this dish, soak 1 x cup good quality, preferably organic brown rice in water and stand covered on your bench. Each grain of rice will release a small "sprout" after 12-14 hours of soaking. Rinse and allow to partially or completely dry before use.
2) Preheat your oven to 180 C.
3) Chop your sweet potato into 1cm wedges, and your red and yellow capsicum into thin strips and set aside.
4) Meanwhile, add the 1 Tbsp of ghee or butter and 1 Tbsp of coconut oil to a large roasting pan and set over a low stove until the two have just become a liquid. Add your sweet potato to the oil and ensure it is well coated, sprinkle liberally with himalayan salt and put into the oven.
5) Once the sweet potato is in the oven, start your rice. Brown rice requires 2 parts water to one part grain, so for one cup of rice, add two cups of room temperature water and set covered over high heat until it reaches boiling point. At this point, turn the temperature right down and let gently simmer for 45 minutes. Rice will need to be taken off the heat to sit for a further 10-15 minutes after this.
6) Mix your coconut flour, chili powder, desiccated coconut, himalayan salt and pepper in a bowl. Lightly beat the egg in a separate bowl.
7) Add your prawns to rapidly boiling water for no more than a minute, until only just cooked. Drain and set aside.
8) At this point, add your capsicum and cherry tomatoes to the sweet potatoes in the roasting tray in the oven. Here's what they'll look like when they're done:

9) In a small frying pan, begin your sauce by adding the onion, diced ginger, chopped green chili and extra chili powder if necessary (my chili was so mild we needed the extra kick of the powder) with either some ghee or coconut oil and fry with salt and pepper until translucent and fragrant - about 4 minutes. Add the coconut milk and let come to a boil and then reduce for a gentle simmer for the next 15 minutes - which is happily about how much time you will need for the rest of the recipe!

10) Dip prawns, banana and fig in the egg and coconut flour mixture respectively, and set aside.
11) Once the prawns and fruit are coated in the frying mixture and ready to become amazing, heat at least 2 Tbsp of coconut oil in a hot frying pan. Add the prawns and fruit in batches, turning after approximately a minute or after the coconut coating has turned golden brown. NB - between batches, it will be necessary to discard the blackened oil and add fresh coconut oil to the pan.

12) At this point, the coconut milk sauce should have reduced by about half and become thick and creamy, and you can now remove it from the heat and add the chopped coriander. Your rice should also be finished and your vegetables should be roasted to perfection. It's time to plate up!

13) Start with a mound of rice in the centre of the plate, and surround with your roasted vegetables. Smother both rice and veggies in the rich coconut ginger reduction, and then top with crunchy golden fried prawns, banana and figs. Finish off with some freshly chopped coriander and a lemon wedge. DIVINE.

And there you have it! A beautifully warming winter meal, packed with amazing tropical flavours, nourishing fats, protein and enzymes for happy digestion and happier assimilation into your body.

My geek notes:

Why so much fat?
My liberal use of coconut oil and ghee is based around the research of Dr Weston Price and Sally Fallon predominantly, although countless others have also researched and championed the topic extensively. The point, although controversial, is that good old fashioned animal protein (containing high amounts of fat, most of it saturated, and plenty of the much maligned cholesterol) are the cornerstones of a healthy, disease-free population and that in fact the "healthy" option of cheap, denatured, rancid vegetable oil spreads along with processed grains and sugars are the culprits for modern nutritional diseases. I will always use fat liberally in my recipes, and you will never see me use vegetable oil, refined sugars or refined grains. The emphasis in the diet should be on whole, complete foods, and there will be a LOT more on this topic in many entries to come :)

Why fry with Coconut Oil and Ghee?
The reason that I use coconut oil and ghee for high temperature frying as opposed to olive oil is that while olive oil is an extremely healthy oil to use in abundance, it is best for low-temperature sautees and used raw on salad dressings. The fat molecule in olive oil actually becomes denatured and rancid upon contact with high heat and can become an unrecognised and potentially harmful substance to the body. Best to eat olive oil fresh and in abundance, the way it was originally intended!

Why those particular vegetables?
The use for the particular colour scheme of the veggies I have in this dish is, apart from looking and tasting ridiculously good, it is the middle of winter, and yellow and orange vegetables are loaded with vitamin D, which we tend to be deficient in during the cooler months. Try substituting the sweet potato for pumpkin, carrot or yellow squash if you have difficulty processing starch.

Why sprout your rice?
While I tend to believe that grains can play an important role in a healthy diet (although not everyone tolerates them well), it is important to soak/sprout them before use. Whole grains contain a substance called phytic acid, which acts as an enzyme inhibitor, and not only prevents us from absorbing the wonderful nutritional properties of the grains they are present in, but will actually hinder absorbtion of the enzymes and nutrients from the entire meal they are eaten with. And wouldn't it be a shame to include all of those beautiful, vitamin-rich, nourishing fats and enzyme-laden vegetables only to not properly absorb and assimilate all of their goodness? People who experience slight indigestion or gas from grains will also usually find that sprouting grains prior to use eliminates this problem.

Why Ginger?
First of all, ginger crops up a lot in my recipes because I absolutely adore it. But secondly, ginger is known to aid digestion and circulation, and as this is a large meal (far too large to have every night, but ok on special occasions), a little bit of a digestional aid in the form of fresh ginger is always welcome. Anything that aids circulation and helps prevent cold hands and feet in winter is also a bonus!


There you have it, I hope you enjoyed this recipe and cook and share it with love.

Until next time,

FF xx