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Our Coconut Oil Recipe Guide Nuts about Nature’s Oil!
Our very own food “hero� Welcome to our Spring Chicken Coconut Oil Recipe Guide. Before we tempt you with our delicious ideas here's a little more information about our coconut oil. This amazing oil has been gaining popularity with foodies and nutritionists for some time now. Vegetarians, vegan and lovers of natural food swear by it as an alternative to oils, butter or spreads and we think that this secret ingredient should be shared far and wide with you Spring Chickens. Delicious, natural and pure, our 100% organic oil is available in two sizes 920g SC02601 and 460g SC02600. Why not order a pack today to see what your cooking is missing?
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We are proud to say our coconut oil is: Organic – no nasty pesticides and chemical fertilizers Unrefined – not over processed Cold pressed – that’s how we extract it Unbleached – that’s is natural colour Extra Virgin – it’s the way Mother Nature intended Sustainable – protecting the environment for future generations Ethically sourced – helping to improve the lives of others
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Why Spring Chicken Coconut Oil ? Our organically grown coconuts are harvested when they are 75% mature, at around 9-11 months. They are halved and the white meat extracted. The meat is placed on large metal trays and put directly into a low heat oven to reduce the moisture. When there is less than 0.5% moisture left in the meat it is crushed and the oil is extracted. The process we use to extract our coconut oil is similar to that used to extract premium olive oil – cold pressed. Nothing is wasted, once the oil is extracted the remaining pulp is used for animal food. Our oil goes through 2 filtration processes to remove any impurities, such as shell or hair from the coconut. Absolutely no chemicals, solvents or preservatives are used in the manufacture of our oil. The Sri Lankan sunshine keeps the oil in a liquid state. However on its short journey to the UK it solidifies when under 18 degrees. There is a cheaper manufacturing route where coconut oil is made from copra. This is the name of the white meat of the coconut when it has been dried. There can be a considerable gap between the harvest and oil capture as the coconut is left to dry completely for weeks or even months. Chemicals and solvents are then needed to clean the copra before it can be consumed. This process is sometimes called RBD meaning “Refined, Bleached, Deodorised’. We firmly believe this is not the most natural way to preserve the unique nutritional qualities of the oil.
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All our coconuts are from Sri Lanka the 5th largest producer of coconuts. They are common in the Sri Lankan diet and the main source of dietary fat. We buy our coconut oil from a producer who started exporting coconut oil after the 2004 Indian Ocean Tsunami. Garry, a former field director for “Save the Children”, was shocked by the widespread devastation he witnessed when he visited directly after the Tsunami. He wanted to help rebuild this beautiful island realising that it would take many years for the worst hit areas to recover. He set up a coconut oil processing and exporting business to help support the rebuilding of the country. Everything is manufactured in Sri Lanka, the jars, lids, even the cardboard transit boxes – this all combines to support the growth of the local community.
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“I came across an article on the benefits of coconut oil about 11 years ago and this led me to research further into this amazing product, I’ve been involved in the industry ever since. The rise in the popularity over this time has been incredible and I’m a firm believer that it is truly a wonderful oil –my favourite tip is to add a tablespoonful to your porridge everyday.” Garry Stiven – Importer of our coconut oil
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Sustainable, ethical and environmentally responsible At Spring Chicken we firmly support sustainability and longevity. The trees in our suppliers plantations live and fruit for over 50 years under completely natural growing conditions. No chemicals or pesticides are used. Our coconut oil is derived from organically certified plantations in Sri Lanka. Any environmental issues are carefully monitored by the Control Union, a highly respected global certifier of organic and eco-friendly farming. But it not just about protecting the environment. Control Union’s Social and Fair Trade Standard (“CU Fair Choice”) is founded in the belief that we need to develop human, social and economic principles too. In order to be certified, a business must comply with the directives. To be certified to Social and Fair Trade standard is a guarantee that the manufacturers are committed not only to sustainable development but also the improvement of social conditions – we are proud to support a supplier that has achieved this certification.
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What are the health properties of Coconut Oil? Naomi Mead, nutritionist and journalist explains
“Coconut Oil is a rich source of MCFA (medium chain fatty acids), which are rapidly metabolised into energy in the liver, rather than being stored as fat. MCFAs are thought to boost the metabolism, helping to support the body to burn fat. Coconut oil also contains lauric acid, which is converted within the body into a highly beneficial compound called monolaurin. Monolaurin has powerful disease-fighting antiviral and antibacterial properties that may also help the body ward off viruses, colds, ‘flu, cold sores and ulcers and Caprylic acid, also found in coconut oil is also great as an anti-fungal treatment for conditions such as thrush and yeast infections. There is growing anecdotal evidence that coconut oil can help with memory loss and cognitive function and research is underway in the US currently to explore this. Coconut oil is a saturated fat and should be used in moderation as with all foods.� Cholesterol free Gluten free Lactose free Naturally sugar free Anti-inflammatory Energy boosting Flavour enhancing No additives No preservatives 8
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Let’s get cooking! We have put together a collection of recipes that we know you will love. Coconut oil is an ideal oil for a variety of uses such as spreading, sautéing, frying and baking and is also a delicious raw ingredient in food. It can be used as a replacement for all cooking oils, butter and margarines. Here are a few recipes to inspire you to incorporate coconut oil into your everyday diet.
Breakfast Granola with nuts & fruit Ingredients ⅓ cup coconut oil ½ cup barley malt syrup ¼ cup maple syrup 1 teaspoon vanilla extract 3 cups rolled oats 1 cup chopped almonds 1 cup chopped pecans 1 cup currants, raisins or cranberries
Method 1. Heat oven to 160°C or 325°F 2. Combine oil, malt, maple syrup and vanilla in large bowl. 3. Blend together then add oats and nuts. 4. Blend with finger tips.
5. Spread on baking tin and bake for 25-30 mins in total, but stir and spread mixture out again every 5-7 mins until oats are crisp. 6. Remove from oven and pour into wooden bowl to stop cooking. 7. Add fruit and store in airtight container when cold.
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Smoothies Coconut oil can be added raw to smoothies to provide a great energy booster. The fats in coconut oil increase nutrient absorption; so can help the vitamins and antioxidants in your smoothie to be used faster and more efficiently in your body. They are also fantastic for glowing and healthy hair, skin and nails. (A greener) Pina colada smoothie Ingredients: 1 frozen banana ¾ cup pineapple 2 cups spinach ½ cup coconut water 1 tbsp. coconut oil Blend all the ingredients together and enjoy for a taste of the Caribbean!
Rich chocolate & coconut smoothie Ingredients:
½ cup blueberries 1 ripe banana 1 cup almond milk 1 tbsp. coconut oil 1 tbsp. cacao nibs or powdered cacao, plus extra to serve Blend all together and top with a sprinkling of cacao powder.
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Morning machine smoothie Ingredients: 1 banana ½ cup blueberries or strawberries 2 tablespoons oats 1 cup almond milk or coconut milk (from a carton) 1 tbsp. coconut oil Blend all the ingredients together and enjoy.
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Snacks Coconut oil is used as a raw ingredient in these easy to make, but deliciously healthy snacks. Almond & coconut bliss balls Once made these can be kept in the fridge for up to a week, and provide a wonderful mid-afternoon pick-me-up snack. Also fantastic after exercise! Ingredients (makes 12 balls) ½ cup desiccated coconut
¼ cup extra desiccated coconut for rolling 2 cups ground almonds 1 cup dried apricots, roughly chopped 1 vanilla pod (contents) 8 large Medjool dates, pitted 1 tbsp. coconut oil, melted Method 1. In a food processor add the almonds, dried apricots and vanilla and blend until fine. 2. Add the dates, one at a time, and coconut oil and continue to process 3. Add the blended mixture to a bowl and mix in the ½ cup of desiccated coconut . 4. Make the mixture into balls using your hands and roll the balls into the extra desiccated coconut to coat them (if the mixture is too dry, add a bit more coconut oil). 5. Put in the fridge for at least an hour before serving.
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Great tasting granola bars Ingredients
2 tbsp. coconut oil 2 tbsp. peanut butter 1 tbsp. honey 180 g porridge oats 3 tbsp. ground flax seeds 1 tbsp. pumpkin seeds 1 tbsp. goji berries (optional) 2 tbsp. chopped dates 1 tbsp. chopped figs
Method 1. Melt the coconut oil, peanut butter and honey together gently in a sauce pan. 2. Add in all the dry other ingredients and stir. Make sure you mix well, to form a sticky mixture. 3. Add the mixture into a greased baking tin, firmly pushing the mixture down (8 inch x 8 inch tray is ideal).
4. Place the tin at the top of a hot oven (gas9/200°C) for 10 – 15 minutes, until the mixture has turned a golden brown. 5. Allow to cool fully before cutting into bars. Makes approx. 14 -16.
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Spicy squash & turmeric soup Ingredients (serves 4)
800g butternut squash, sliced, seeds discarded 1 whole head garlic, papery outer leaves removed 3 tbsp. coconut oil (melted) 1 medium leek, sliced 1 chilli, finely sliced 2 inches ginger, grated 1 inch turmeric, grated (can be swapped for 1 tsp dried turmeric if fresh is not available). 1.5 pints chicken stock (preferably fresh but can also be swapped for vegetable stock) Salt & freshly ground black pepper
Method 1. Preheat the oven to 180째C 2. First prepare the garlic. Slice the very tips off the top to expose each of the cloves and place on a square of tin foil. Cover with a splash of olive oil and wrap into a loose but sealed parcel. 3. In a large roasting tray, place the sliced squash, season with salt and pepper, and drizzle well with 2 tbsp. coconut oil. Combine well. 4. Add the garlic parcel to the dish and place in the oven for 30 minutes. When cooked remove from the oven and leave it for a few minutes until it is cool enough to handle.
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5. Meanwhile in a saucepan, heat a 1 tbsp. coconut oil and add the leek and chilli and cook gently for 5 minutes. 6. Add the ginger and the turmeric and cook for another 2 minutes. 7. Remove the garlic from its foil pouch. Squeeze the cloves from their skins into your saucepan. 8. Remove the skin from the squash and add to the saucepan and stir through. 9. Add the chicken stock (or vegetable stock) and bring to simmering point for 10 minutes before serving in warmed bowls.
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Soups For enhanced coconut flavour, you can stir an additional spoonful of coconut oil into these soups when finished! Spicy miso soup Ingredients (serves 2) Â 1tsp coconut oil
1 bunch spring onions (whites sliced and the green ends finely sliced as kept separate) 2 cloves garlic 1 inch ginger, finely sliced half head fennel, finely sliced 1 chilli, finely sliced (deseeded if you prefer) 500ml chicken stock (fresh if possible) 2 tbsp. miso paste (we used Clearspring Brown Rice Miso) 2 nests rice noodles (gluten free) 4-5 large chard leaves (or other greens such as kale or cavalo nero), finely sliced
Method 1. Heat the oil in a large saucepan. Quickly cook the spring onions (white only) and the chilli, garlic and ginger. 2. Add the fennel and cook for a further minute or two, stirring frequently. 3. Add the chicken stock and bring to simmer for about 6-8 minutes. 4. Add the rice noodles and chard leaves, which will bring the temperature of the soup down and then turn off the heat. Add the miso paste and stir through the soup. The rice noodles will cook in about 2 minutes. 5. Dish into bowls, top with the finely sliced remaining green spring onions and serve immediately.
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Mains Coconut oil is fantastic for cooking with because it is resistant to high temperatures- meaning that it doesn’t oxidise and become damaged when heated, whilst retaining all of its nutritional properties. Coconut oil can be used as a cooking oil to replace olive or vegetable oil in all recipes, but here are a few firm favourites: Coconut lentil, cauliflower & spinach curry Ingredients (serves 2) 1 tbsp. coconut oil
1 onion, thinly sliced 2 garlic cloves, crushed thumb-sized piece ginger, finely chopped 3 tbsp. curry paste 200g yellow lentils, rinsed 1½ litres vegetable stock 4 tbsp. unsweetened desiccated coconut 2 large handfuls spinach 1 cauliflower, broken into little florets 4 tablespoons cashew nuts Handful fresh coriander
Method 1. Heat the coconut oil in a large saucepan, and add the onion, garlic and ginger. SautĂŠ gently for 5 minutes. 2. Add the curry paste, then stir-fry for 1 minute. Add the lentils, vegetable stock and coconut. Bring to the boil and simmer for 30 minutes. 3. Add the cauliflower, and simmer for a further 10 minutes, or until the lentils are soft. 4. Stir in the spinach just before serving so it gently wilts into the curry. 16
5. Meanwhile dry toast the cashew nuts in a pan over a medium heat for 2-3 minutes or until slightly browned. 6. Stir into the finished curry and serve. 7. Top with a sprinkling of desiccated coconut, and some fresh coriander. 8. Serve with brown rice or for a lower carb option, some steamed tender stem broccoli.
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Tuna & sweet potato fishcakes Ingredients
(Makes 12 medium fishcakes) 2 cans tinned tuna 600g sweet potatoes 5 spring onions 1 red chilli 2 garlic cloves Thumb sized piece of ginger 2 tablespoons soya sauce 2 tablespoons fresh lime juice 50g oats Salt & pepper 1 tbsp coconut oil Method 1. Peel and chop the sweet potatoes. Add to a pan of boiling water, and simmer for 20 minutes or until soft. 2. Finely chop the red chilli, spring onions, garlic and ginger. 3. Drain the sweet potato and mash. 4. Add the tuna, spring onion, chilli, garlic, ginger, soya sauce and lime juice to the sweet potato. Season generously and mix together well. 5. Mould the mixture into medium patties, and put on a sheet of baking paper. 6. Put the oats into a food processor, and grind into a flour. 7. Tip the oat flour out onto a plate, and coat each fishcake on both sides with the oat flour. 8. Heat the coconut oil in a frying pan, and gently fry the fishcakes on both sides until browned. 9. Serve with a wedge of lemon or lime.
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Mains Spinach and turkey lasagne Ingredients (serves 4)
1⅔ tbsps. coconut oil (divided) ⅛ lb lean ground turkey Salt and pepper ⅔ carrots ⅓ onions (small) 1⅓ cloves garlic (crushed) 9⅓ oz. plum tomatoes (whole) ⅓ tbsp. balsamic vinegar ⅛ cup fresh basil (chopped, divided) 2⅔ oz. baby spinach 2⅔ oz. ricotta (fresh) 2⅔ oz. oven-ready lasagne ⅓ cup grated parmesan cheese ⅔ cup shredded mozzarella cheese Method 1. Heat a little coconut oil over mediumhigh heat in a large heavy bottomed pot. 2. Brown the turkey in the pot about 6-7 minutes until no more pink remains; season with salt and pepper. 3. Add a little more coconut oil to the pot and sauté the carrots and onion over medium-high heat until soft, about 7 minutes. Add the garlic and sauté another minute until fragrant.
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4. Crush the tomatoes with your hand (or a wooden spoon) and add to the pot, along with the juices. Season with salt and pepper and bring to a boil. Reduce heat and let simmer, covered for 30-45 minutes. 5. Stir in the Balsamic vinegar, and taste to see if it needs a bit more salt and pepper. Stir in the turkey and half of the basil. Remove from the heat. 6. Preheat the oven to 350°F (175°C). 7. In a large skillet, heat the remaining coconut oil and sauté the spinach over medium-high for 3-4 minutes or until wilted. Let cool slightly. 8. In a medium bowl, stir together the ricotta, wilted spinach, and remaining basil. Season with salt and pepper to taste. Set aside. Combine the mozzarella and the Parmesan in a small bowl. 9. Cover the bottom of a 9" x 13″ (23cm x 33cm) ceramic or glass casserole dish with a thin layer of sauce. Make one layer of lasagne on top of the sauce. Spread half of the ricotta mixture over this and sprinkle with 1 cup of shredded cheese. 10. Spoon half of the sauce over the cheese. 11. Repeat the layers: lasagne, ricotta, 1 cup cheese, and sauce. Top with the remaining cheese. (If you prefer to make 3 layers instead of 2, just layer the cheese and the sauce a little more thinly each time, and add an extra layer of lasagne.) 12. Cover with foil and bake for 30 minutes. Remove foil and bake for another 15 minutes or until the cheese is melted and the sauce is bubbling.
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Shepherd pie with faux potatoes Ingredients (serves 6) 1 tbsp. coconut oil
6 cloves garlic (fresh, chopped) 2 lbs minced lamb 1 lb minced beef 2 cups onions (chopped) 2 cups carrots (peeled and sliced) 2 stalks celery (chopped) 1 tbsp. fresh rosemary (chopped fine) 2 tsps. dried thyme 6 oz. tomato paste 2 tbsps. balsamic vinegar 2 tbsps. Worcestershire sauce 6 cups mashed cauliflower
Method 1. Preheat oven to 350°F (175°C). 2. Heat a large pan over medium/ medium-high heat. Add the 1 tablespoon of coconut oil. Once hot, stir in the garlic, being careful not to burn. 3. Add in the lamb and beef and stir, combining with the garlic. Cook until the meat is browned. 4. Remove the lamb/garlic mixture from the pan, then add in the onions, carrots, celery, rosemary, and thyme. 5. Cook until onions are translucent and carrots and celery softened.
6. Add the meat mixture back into the pan, and stir in the tomato paste, balsamic, and Worcestershire sauce and bring to a simmer. Simmer until any residual liquid is evaporated. 7. Pour meat/vegetable mixture into a 9″ x 13″ (23cm x 33cm) baking dish, and with a rubber spatula spread a layer of the mashed cauliflower over the top, forming a solid layer of the mash. 8. Bake for 20 minutes or until the mashed cauliflower is slightly browned on top. Serve with fresh flat leafed parsley.
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Mains Beef Bolognese with vegetable spaghetti Ingredients (serves 4) 1 tsp coconut oil
1 onion, chopped 3 cloves garlic, minced 1 cup fresh basil, finely chopped 2 lb minced beef 1 cup red wine 28 fl oz. tomato sauce, (no salt added) 2 tsp salt 2 tsp black pepper 3 whole yellow squash, peeled with julienne peeler 2 whole courgettes, peeled with julienne peeler Method
1. Heat coconut oil in a large pot on medium heat. 2. Add onion and garlic to pot and sauté until onion has softened slightly. 3. Add basil to the pot and continue to sauté for a minute or two.
8. Place “noodles” into a large soup pot and steamer basket, and steam until squash is slightly tender, about 10-15 minutes. 9. Serve squash noodles topped with the sauce, and garnish with a sprig of basil.
4. Add beef to pot and continue to sauté all ingredients until beef is browned. 5. Add red wine, tomato sauce, salt, and pepper, and stir until all ingredients are evenly combined. 6. Bring sauce to a bubble, then turn down to low, cover, and allow to simmer for 45 minutes. 7. Peel squash into “noodles” with a julienne peeler, until you reach the seeds. Discard the seeds.
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Side dishes Lemon garlic roasted broccoli Ingredients (serves 2-3) 1 head broccoli
1 tbsp. coconut oil – melted 3 cloves garlic – sliced salt &pepper ½ lemon Method 1. Pre-heat oven to 200°C 2. Break up the broccoli into florets, 3. Pour the melted coconut oil over broccoli and garlic, and toss together. 4. Place on a baking tray and sprinkle with salt and pepper. 5. Roast for about 20 minutes or until broccoli is tender. 6. After removing broccoli from the oven, squeeze over fresh lemon juice.
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Side dishes
Coconut cumin roasted carrots
Coconut kale chips
Ingredients (serves 2-4)
These also make a great snack as a healthier alternative to crisps!
10 carrots ½ tbsp. ground cumin ¼ tsp ground cinnamon ¼ tsp salt ¼ tsp ground black pepper 2 tbsp. coconut oil ½ lemon (optional) Method 1. Preheat the oven to 200°C. 2. Wash and peel the carrots, then cut them lengthwise into thin strips. Toss them into a large bowl. 3. Melt the coconut oil and mix in the cumin, cinnamon, salt, and pepper. 4. Pour the seasoned coconut oil over the carrots and toss until the carrots are evenly coated. 5. Spread the carrots onto a baking sheet and roast for 15-20 minutes, until tender and slightly browned. Remove from the oven and squeeze the fresh lemon juice over the top.
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Ingredients
1 bunch of kale, washed, dried, and stems removed 1 tbsp. coconut oil, melted ½ tsp garlic powder ¼ tsp chilli flakes salt and pepper to taste Method 1. Preheat oven to 150°C. 2. Cut or tear the kale into smaller pieces. Spread them out onto a baking sheet. Pour the melted coconut oil over the kale and massage until all kale leaves are covered. Sprinkle over the garlic powder, chilli flakes, salt and pepper. Toss to combine. 3. Place into the oven and bake for about 15 minutes, and then give them a toss. Continue to cook until crispy.
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Sunday best roasted potatoes Ingredients (serves 4)
1⅓lbs red potato (cut in half) 1⅓ tbsps. coconut oil (melted) 1⅔ tsps. dried basil 1 tsp fresh rosemary 3 tsps. garlic powder 1 tsp salt ⅓ tsp pepper
Method 1. Preheat oven to 415°F and line a baking sheet with foil (for easy clean up). 2. Wash and dry the potatoes. Cut in half (and into quarters if extra large). 3. Toss the potatoes into a mixing bowl. Add the melted coconut oil, and toss to coat the potatoes well. 4. Add the herbs, salt and pepper and ensure all sides are evenly coated. 5. Add the potatoes to the foil lined baking sheet and place in the oven. 6. Cook for 10 minutes then flip potatoes onto other side. 7. Let bake for 13 or so more minutes, or until potatoes or tender. 8. This cooking time may vary depending on how large or small you cut your potatoes. Remove from oven and serve immediately.
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Desserts
Chocolate coconut pudding 24
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Chocolate coconut pudding This indulgent but guilt-free dessert can be made in advance, and then left in the fridge to chill Ingredients (serves 2) 1 ripe avocado 1 ripe banana 1 tbsp. cocoa powder 1 tsp honey 1 tbsp. coconut oil (melted)
To serve - your choice of seasonal berries (strawberries, raspberries, blueberries, cherries all work well) Method 1. In a food processor or blender combine all the ingredients together 2. Spoon into small ramekins or bowls, and top with a handful of fresh berries. Leave in the fridge to chill for at least an hour.
No-sugar banana bread Ingredients (makes 1 loaf) 100g oat bran
150g self raising whole-wheat flour pinch of salt 150ml honey 2tbsp coconut oil, melted 1 egg 75ml almond milk 50g 70% dark chocolate 3 very ripe bananas Method 1. Preheat oven to 180째C. 2. Lightly grease a 9" x 5" (2lb) loaf tin. Set aside. 3. In a medium bowl, combine the oat bran, whole-wheat flour and pinch of salt. 4. In another medium bowl, mix the coconut oil and honey until smooth and almost creamy. Add the egg and almond milk and stir well to combine. Mix through the smashed bananas. 5. Add the dry ingredients to the banana mix and fold to combine.
6. Bash the chocolate into small pieces with a rolling pin and, together with the chia seeds, fold through the mixture. 7. Tip the mix into the tin and smooth the top. 8. Bake for 50 minutes or until a sharp knife comes out clean in the middle of the loaf. The cake should feel firm when you feel it. Leave to cool in the tin for 10 minutes when removed from the oven and then turn out on to a cooling rack.
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Desserts Clever raw chocolates Ingredients
½ cup coconut oil ½ cup cacao butter ½ cup raw cacao powder 3 tablespoons maple syrup (more or less to taste) Optional: Handful goji berries 30g shredded coconut Dash of Himalayan salt Method 1. Place the coconut oil and cacao butter in a bowl and melt over a pan of boiling water. Remove and add the cacao and salt and stir well until you get a smooth consistency. 2. Pour the mixture into silicone moulds or onto greaseproof paper, sprinkle with goji berries and coconut and refrigerate for 60 minutes or put in the freezer for 30 minutes. 3. Feel free to add dried fruit, nuts, cacao nibs, or whatever you like. Peppermint, orange, vanilla or coffee are great flavourings. You can even add some lucuma powder for golden chocolate magic, or dates for a more truffle-like richness.
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