The Ultimate Chocolate and Caramel Ebook

Download our Ebook here – THE ULTIMATE CARAMEL AND CHOCOLATE COLLECTION.

BOOK COVER

Together, we (Hannah and Sophie) have combined our passion for health, recipe development, photography and love of cooking to bring you this 15 ingredient e-book full of 35+ delicious desserts, breakfasts and snacks that are all gluten free, dairy free and refined sugar free. As students, we understand that eating healthily is expensive, so we’ve tried to alleviate this by keeping ingredients to a minimum. The ingredients we’ve used make great pantry staples, and this ebook provides a snapshot of what can be created with them.

We hope you enjoy our recipes. Please share your creations on Instagram and tag @coconutandbliss and @healthsynergy.

Love, Sophie and Hannah x

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Hot Cross Buns

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Nothing says Easter more than a sticky hot cross bun oozing with melted chocolate. Hannah (@healthsynergy) and I created a healthy version of the traditionally sugar-laden treat, using coconut sugar (a low GI alternative), cashew mylk and spelt flour. I can vouch that these buns are absolutely impeccable- you will NEVER feel the need to buy them shop-bought ever again!

Makes 10.

Buns

  • 1 cup almond meal
  • 1 3/4 cup spelt flour
  • 2 tbsp coconut sugar
  • 1/2 cup warm cashew mylk
  • Pinch nutmeg
  • Pinch cinnamon
  • Pinch cardamon
  • Pinch vanilla bean powder
  • 1 organic free range egg
  • 2 tbsp coconut oil, melted (+ 1 tsp)
  • 100g dark chocolate*
  • 1 tsp yeast

*We use Loving Earth Dark Chocolate

Cross

  • Cashew cream or coyo

Method

1. Combine yeast, coconut sugar and warmed cashew milk in a large mixing bowl.

2. Cover and set aside for 5 minutes.

3. Add flour, spices, vanilla, coconut oil, egg, roughly chopped chocolate and mix well using a wooden spoon.

4. Briefly knead the dough using a floured board*

5. Lightly grease a mixing bowl with 1 tsp coconut oil and place the dough in the bowl.

6. Cover and set aside for approx. 1 hour (this allows the mixture to expand)

7. Preheat oven to 180 degrees celsius, fan-forced.

8. Divide into 10 equal portions and roll into balls.

9. Arrange on a tray lined with baking paper and sit for about 10 minutes.

10. Place in the oven and bake for approx. 10-12 minutes or until slightly golden and risen.

11. Remove from oven and set aside for a few minutes.

12. Place the coyo or cashew cream in a piping bag and draw crosses on the buns.

13. Serve and enjoy! We love ours with plain and chocolate coyo.

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Giant Choc Chip Cookie

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Ingredients:
1/3 cup almond butter (heaped)
1 cup almond meal
1 tsp mesquite (optional)
1 tsp organic vanilla extract
¼ cup coconut sugar
1 organic, free range egg (or flax egg, if vegan)
1-2 tbsp Natural Raw C coconut water
100g quality dark chocolate, chopped
1/2 tsp sea salt

Method:
Preheat the oven to 150 degrees Celsius, fan-forced.
In a bowl, place all ingredients except the chocolate and stir until a dough forms.
Stir in the chocolate.
Spoon onto a tray lined with baking paper.
Form into a large circular shape and flatten.
Bake for about 15-20 minutes. (Bake for longer for a crispy consistency).
Cut into slices and serve.

Gooey Salted Caramel Cookie Slice

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1 cup gluten-free oats (I get mine from iherb.com)

½ cup hazelnut meal

½ cup almond meal

2.5 tbsp coconut nectar

1/3 cup coco flour

¼ cup coco oil

1 tsp vanilla bean powder

1 chia egg

1/4 cup coconut milk

90 g raw salted caramel chocolate, chopped (I use Loving Earth)

50g raw dark chocolate, melted, to top (I use Loving Earth)

  1. Preheat the oven to 160 degrees Celsius.
  2. In a mixing bowl, place all ingredients, except the dark chocolate. Mix until well combined.
  3. Press into a greased and lined baking tray (approx. 28cm x 13 cm).
  4. Bake for 15 minutes or until lightly golden.
  5. Allow to cool.
  6. Place the melted dark chocolate in a piping bag and top using a criss-cross pattern.

 

Note: I gently melted my chocolate over low heat using a small saucepan.

 

Serves 8.

‘Satay’ Noodle Stir Fry

Despite being delicious, traditional satay sauce is laden with sugar and unhealthy fats. I have created a completely healthy, yet equally delicious alternative that you are all going to love!

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Ingredients:

1 packet konjac ‘lasagne’

2 tsp rice bran oil

2 large carrots, julienned

4 large mushrooms

1 heaped tbsp peanut butter

1 tbsp tahini

1 lime, juiced

2 tbsp tamari

1 tsp coconut sugar or other choice of sweetener

1 tbsp water

1/3 cup activated tamari almonds

Fresh coriander, to serve

Sesame seeds, to serve

  1. In a small bowl place the peanut butter, tahini, lime juice, tamari, coconut sugar and water. Stir thoroughly to achieve a smooth paste. This is the ‘satay sauce.’
  2. Heat oil a large frypan over medium heat. Add the mushroom and cook for about a minute, stirring.
  3. Add the carrot, konjac ‘lasagne’ pieces and the ‘satay sauce.’ Stir for about one minute or until heated through.
  4. Transfer to two plates. Top with coriander, tamari almonds and sesame seeds.

Serves 2

Chocolate Ganache Tart

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Base:

½ cup cashews

¼ cup buckinis (feel free to swap for nuts or almond meal)

1 tbsp macadamia butter (or other nut butter)

2 tbsp coconut flour

1.5 tbsp coconut nectar

1-2 tbsp coconut milk

1 tbsp coconut oil

Ganache:

100g raw chocolate or good quality dark chocolate (I use ‘Loving Earth’)

110 mL coconut milk

  1. Grease a 20 x 10cm rectangular loaf or pie tin. Preheat the oven to 150 degrees Celsius, fan-forced.
  2. Place the cashews in a blender. Blend until it forms a fine flour. Don’t over blend otherwise cashew ‘butter’ will begin to form!
  3. Add the buckinis to the cashew flour in blender. Blend for only a few seconds to achieve a ‘crunchy’ texture in the base!
  4. Pour the contents of the blender in a bowl and add the macadamia butter, coconut flour, coconut nectar, coconut milk and melted coconut oil. Stir until well combined.
  5. Press the mixture into the tin. Allow the base to come up about 2cm around the sides.
  6. Bake for about 15 minutes or until golden.
  7. Place the chocolate in a small bowl.
  8. Bring the coconut milk to the boil. Remove a few seconds after the bubbles have appeared.
  9. Pour the coconut milk over the chocolate. Allow to sit for 3-5 minutes.
  10. The chocolate will have melted and will mix in easily!
  11. Pour into the pastry base and refrigerate for 2-3 hours or until set!
  12. Slice and enjoy. Yum!

Serves 5-6.

Lamington Pancakes

Chocolate meets coconut… Lamington meets pancake… you are all going to go in sane over these!

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Pancakes:

¼ cup buckwheat flour

2 tbsp coconut flour

2 tbsp almond meal

1 tbsp mesquite

1 tsp baking powder

¼ cup coconut yoghurt (coyo) or greek yoghurt, if not dairy-free

1.5 tbsp coconut nectar or pure maple syrup

1 tbsp macadamia butter (can substitute almond butter or cashew butter)

1/3 cup coconut milk

2 free range eggs, separated

1 tsp vanilla

Chocolate sauce:

1 heaped tbsp. cacao

½ tbsp coconut nectar or pure maple syrup

Dash hot water

1 heaped tbsp smooth almond butter or tahini

½ tsp coconut oil

Desiccated coconut and coyo, to serve

  1. Combine all dry ingredients in a bowl.
  2. Make a well then add in all other ingredients, except the eggwhites. Mix well.
  3. In a separate small bowl, beat eggwhites until stiff peaks form.
  4. Fold the eggwhites through the pancake mixture.
  5. Heat a pan greased with coconut oil to medium heat.
  6. Place spoonfuls of desired size into the pan. Cook for 1-2 minutes each side (or until bubbles form) then flip.
  7. Meanwhile, combine the cacao, coconut nectar and hot water and stir until smooth. Add in the tahini or nut butter and mix well, add more hot water if required.
  8. Serve the pancakes with the sauce, coconut and coyo.

Serves 2

My Favourite Sydney Cafes

To all my Sydney foodies out there, I have made a list of my favourite cafes- all full of healthy options!

Ritual in Northbridge– hands down my favourite acai in Sydney which is a big call! Topped with ‘rawnola.’ Also has a slight cacao-y flavour which I love!

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Porch and Parlour– LOVE their green breaky bowl: ‘porched eggs’, quinoa, sautéed greens, avocado… incred.

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Lox Stock and Barrel– their brussel sprouts are IN SANE. Take my word for it! Love their pumpkin quinoa salad with miso dressing and the ‘Bowlarama’ (poached eggs, hommus, avocado, quinoa toast, fermented veggies, nuts and seeds).

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Egg of the Universe in Rozelle- potentially my FAVE smashed avocado with a drizzle of incredible pesto (both their spelt sourdough and gluten free toast are delish). Enough said. Cute yoga studio attached too- great $43 student trial which includes unlimited classes for a month.

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Earth to Table in Bondi- a scoop of their cinnamon icecream is the PERFECT afternoon snack. Completely dairy, sugar and gluten free. YUM.

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Dachshund in Hunter’s Hill- their smashed avocado on sourdough topped with quinoa tabouli is BEAUTIFUL. Such a filling and healthy option.

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Public Dining Room in Balmoral- smashed avocado on their wholemeal miche is one of my favourite ways to start the day (and also my favourite view of Balmoral beach!)

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Bread and Circus in Alexandria- love their fruit platter if you’re looking for something fresh and their avocado and tomato on sprouted essene bread.

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Orchard St in Bondi- delicious hot chocolate made with nut mylk. I LOVE their Mayan hot choc- hint of chilli! Also an out of this world raw choc-chilli cake. The combo works so well.

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Bills in Surry Hills- have only been here for dinner but I had an incredible spelt pasta with kale and pistachio pesto and edamame! So nourishing and delish.

Sadhana Kitchen in Newtown- their acai bowl is pretty up their and their salted caramel hot chocolate with coconut milk is probably my fave healthy hot choc of all time!

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Cooh Cafe in Curl Curl- delicious salads and a really yummy hot cacao with almond mylk!

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The Farm Wholefoods in Potts Point- if you’re feeling like something a bit indulgent, try their peanut praline coco whip, topped with a raw peanut butter cup. Yum!

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Raw Fudge Brownies with Chocolate Ganache

These super fudgey brownies are no-bake which make them so quick and easy to put together. Absolutely perfect for all you chocolate lovers out there!

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Raw Brownies:

1 cup hazelnut meal

½ cup desiccated coconut

1/3 cup walnuts

1 packed cup medjool dates, soaked in hot water

2 tbsp coconut oil, melted

½ cup cacao

1 tsp vanilla bean powder

Dash water (if required)

Ganache:

½ cup coconut milk

130g dark chocolate, chopped (I use 2 ingredient dark Loving Earth Chocolate)

  1. Place all brownie ingredients into a high speed blender. Blend until well combined.
  2. Press into a small rectangular tin lined with baking paper.
  3. Place in the freezer
  4. For the ganache, place the coconut milk in a small saucepan and over medium- high heat until it reaches boiling point.
  5. Place the chopped chocolate in a small bowl. Pour over the boiling milk and leave for a few minutes without stirring.
  6. Once the chocolate looks fairly melted, stir until smooth.
  7. Pour over the brownie and place back in the freezer to set for at least 20 minutes or until firm then transfer to the fridge.

Makes 10 brownies.