Mulberry Chocolate Recipe

Mulberries in bowlWhen I was younger, all I knew about mulberries was the nursery rhyme “Here we go round the mulberry bush”, and even that was wrong, mulberries grow on trees! It wasn’t until I was in my twenties that I tasted my first mulberry, when I was in Sicily. It was a fresh white one, and I love it. I then tried black ones and loved those too.

I’ve since found that you can grow mulberries in the UK, at least in the south, although they are a lot more common in the Mediterranean.

Mulberries are great nutritionally, they are high in vitamin C, magnesium, iron and some B vitamins, plus they contain the antioxidant resveratrol which may have health benefits, lots of studies are been done on it.

While fresh mulberries are amazing and are one of my favourite fruits, they are only available for a couple of months in the summer, but dried mulberries are available all the time and amazing for making all sorts of sweet recipes. I particularly like to use them to make raw cake bases along with walnuts or other nuts.

Ground mulberriesMulberries go really well with chocolate, here’s my recipe:

40g cacao paste
25g cacao butter
15g coconut butter
45g dried mulberries, ground
35g lucuma powder
20g carob powder
½ teaspoon raw honey (optional)
1 tsp vanilla powder (optional, but really improves the flavour)

(Note, if you prefer to use cacao powder rather than paste, you can use approx 20g cacao powder and change to 45g cacao butter.)

The first step is to grind the mulberries. I did this in my Vitamix, although a coffee grinder might also work. I did it in small batches as they get sticky and clump together – don’t grind for too long as this makes them stick back together. I then put them through a sieve to remove the larger chunks.

Melt the cacao butter, cacao paste and coconut butter gently (I use a bowl in a pan of warm water). Once it is all liquid, slowly stir in the rest of the ingredients. You want the consistency to be fairly stiff, if it seems too liquid, add a little more lucuma, carob or mulberries.

Pour into moulds and put in the fridge to set. The chocolate is slightly chewy, not smooth, hope you like it.

Finished chocolates

My Favourite Raw Chocolate Recipe

This is my basic raw chocolate recipe. It can be made just as it is, or various flavours can be added such as essential oils (eg orange, lemon, pepermint), orange or lemon zest, buckwheaties (for chrunchy chocolate), cacao nibs, raisins, chopped dried figs, chopped nuts, etc.

Ingredients

40g cacao paste
25g cacao butter
15g coconut butter

3 tablespoons lucuma powder
1 tablespoons carob powder
1 tablespoons mesquite powder (also known as algarroba)
1 tsp vanilla powder
1 tsp mushroom powders (mix of various powders including reishi, cordyceps, lions mane, etc – optional)
1 teaspoon honey (optional)

Makes approximately 150g of chocolate, you can easily double all measurements if you want more.

Method

Melt the cacao paste, cacao butter and coconut butter using gentle heat, using a baine marie or dehydrator, or just a bowl in a pan of hot water. Once this is completely liquid, you can add the rest of the ingredients. Add a bit at a time and stir it in well. I shake the powders through a sieve to stop lumps forming.

Pour into chocolate moulds. If you don’t have proper moulds you can use various things, including silicone ice cube trays or plastic tupperware containers.

It will set slowly at room temperature, but you can put it in the fridge to set quicker, or freezer even quicker (although it will get too hard if you leave it too long, bring back to room temperature ready to eat).

(At Funky Raw we sell a raw chocolate kit with ingredients to make your own chocolate and an “Extra” kit with extra ingredients, both at a discount compared to buying the items separately.)

Raw Vegan Ice Cream Recipe

Raw Vegan Ice CreamAfter living without a fridge or freezer for almost 6 years (first travelling, and now without a finished kitchen), some friends gave us one last month. Which was perfect because this summer in Portugal has been particularly hot! I’ve experimented with a few different ice cream recipes including one with egg yolks which worked well (although at the moment I’m not sure where I wrote the recipe down). But now I want to share this very simple recipe, that makes a really nice ice-cream:

Very simply blend and freeze! It’s good to stir it a bit during the freezing process, this makes it a bit more creamy, although it doesn’t seem to be necessary with this recipe. If you have an ice cream making machine, you could try using that.

I’m sure you can add other ingredients to make different flavour ice creams, let me know in the comments below if you come up with anything good.

What’s your favourite raw ice cream recipe?

Raw Chocolate “Rice Krispie” cakes recipe

I had the idea that maybe buckwheaties would make a good substitute for rice krispies to make a healthy raw treat. Buckwheaties are sprouted buckwheat groats which have been dehydrated making them crispy. You can either make them yourself or buy them ready made (eg here at Funky Raw).

Buckwheatie cakesIngredients

25g cacao paste
15g cacao butter
10g coconut butter

2 tablespoons lucuma powder
2 tsp carob powder
2 tsp mesquite powder
1 tsp vanilla powder
1 tsp honey

70g buckwheaties

First make the chocolate. The ingredients listed make approximately 100g of chocolate, so you can make the same amount of chocolate using your preferred chocolate recipe, or even melt some ready made raw chocolate bars (a couple of Vanoffe Dark bars might work well).

Melt the cacao paste, cacao butter and coconut butter. Stir in all the powdered ingredients and honey (or other sweetener of your choice, or leave it out completely if you prefer).

Mix in the buckwheaties and form into balls. This is the messy part – hopefully the chocolate is starting to set a little by now which should make it easier! Maybe you could try spooning the mixture into paper cake cases if you don’t want to get messy chocolate coated fingers, although surely licking your fingers at the end is part of the fun!

With these quantities I made 7 balls, although they were a little bit too big so you could make them a little smaller and make 8 to 10.

This should also work well with activated pumpkin seeds, something I will try soon! Or even a mixture of pumpkin seeds and buckwheaties… Let me know in the comments if you come up with a good variation.

Fermented Grape Drink Recipe

This recipe was first published in Funky Raw Magazine issue 25 (2012) – I’ve been making it again recently as grapes are in season.

I’ve recently discovered this drink and I love it. Jolita first made it, adapted from recipes in the book Nourishing Traditions by Sally Fallon, and then I worked out the exact recipe.

According to Nourishing Traditions, drinks like this were consumed by traditional people. Modern drinks like soft drinks, stronger alcohol and “sports drinks” have replaced traditional drinks. But of course the traditional drinks were much better! They contain lactobacilli probiotic bacteria which help with digestion, they quench the thirst much better than plain water and contain electrolytes and minerals so also great to drink when exercising, better than the so called “sports drinks”.

The fermentation will make this drink mildly alcoholic, our guess is less than 1%, similar to kombucha.

Ingredients

  • 250g grapes (I like it with black ones best, but green or a mixture works just as well)
  • 1 teaspoon raw honey
  • juice of 1 lemon
  • pinch of salt
  • optional: teaspoon of whey (I haven’t been using this)

Method

Remove the stalks from the grapes and place in a bowl.

Crush the grapes – I used the wooden ‘pusher’ from our juicer, maybe a rolling pin would work. (And I’ve recently discovered I can do it with my hands!) Try and make sure all the grapes have been crushed.

Crushed-grapes

Place the crushed grapes into a 1 litre jar – I use a kilner jar.

Mix the lemon juice, honey and some water and add to the jar. Then add more water so that the jar is nearly full, but not completely as you need to leave room for expansion during the fermentation.

finished-grape-drinkFermentation time depends on temperature and other factors – try it after 24 hours but I have found that 36 to 48 hours is about perfect. To drink strain off the grape skins.
It doesn’t keep too long after getting to ‘perfect’, although it will probably keep better in the fridge at this point (we don’t have a fridge at the moment.) Also, the addition of whey is supposed to slow the fermentation down, which means it should keep a bit longer if you use it.

This recipe works with various fruits instead of grapes, we’ve tried with orange juice, lemon juice, pears and melons – lots to experiment with…

Simple Raw Chocolate Brownie Recipe

Raw Chocolate Brownie

A few days ago I saw a post for a raw chocolate brownie with only two ingredients. I was intrigued so I followed the link. The two ingredients were dates and cacao powder. Now, while that might make a tasty snack, without any fat it doesn’t really make a satisfying brownie. So here is my simple brownie recipe, four necessary ingredients and one optional:

I used deglet nour dates, if you use medjool dates then you might need to adjust the recipe slightly as medjool are sweeter.

Remove the date stones and chop the dates and coconut meat. Process well in a food processor.

Add the cacao and carob powder and the vanilla if you are using it and process again, it should start to thicken up, although it is still very sticky! You could add more of either powder if you need to make the mixture a bit thicker.

Enjoy! What’s your favourite simple recipe?

Chia Pudding Recipe

I was at a festival the other week (Tribojam, it was amazing) and of course I didn’t have my usual full store cupboards of food, which forced me to experiment more. I had lots of chia seeds with me and made a few different chia puddings. So this is a very flexible recipe, you can add what you have. Start with the following:

Organic Chia Seeds

  • 4 tablespoons chia seeds – (at Funky Raw they still on special offer until the end of August)
  • Juice of half a lemon (or lime)
  • Approx 300ml water

Mix together and leave to soak for 10 to 20 minutes. The chia seeds will soak up most of the liquid – you can add more water if you want it not as thick.

Then add a selection of fruit and flavourings as you desire. I like chopped pears, a couple of tablespoons of carob powder and a teaspoon of honey. Chopped or mashed banana also works well (this can be in addition to the pears or instead, up to you). I’m sure there are many other variations you can make, switch the carob for lucuma, algarroba or acai powder, add a teaspoon of bee pollen, or goji berries, etc.

Nettle & Red Pepper Paté

Yes, nettles again! I love them! I made this tonight, it was delicious:

  • Nettles1 small red pepper
  • couple of large handfuls of nettle tops (top 4 to 6 leaves from each plant)
  • 4 sun dried tomato halves
  • lemon juice
  • olive oil
  • small handful dried wakame seaweed, soaked for 5 mins
  • oregano (maybe 1/8th teaspoon?)
  • 2 egg yolks (optional)

Sorry, as usual I didn’t measure anything. Put everything except the egg yolks and wakame in the blender and blend, adding olive oil as needed. Then add the wakme and blend a bit more – I left it so the wakame wasn’t blended in fully. The paté was finished at this stage, but I wanted to make it a bit more filling so I stirred in 2 egg yolks.

Nettle & Walnut Paté

It’s walnut season! We’re still in Portugal and found a few walnut trees near where we are staying so we’ve been collecting. And there are lots of nettles coming up now, so I came up with the idea for nettle and walnut paté and it worked quite well:

  • A couple of large handfuls of nettles
  • 1 cup walnuts, soaked for 4 hours or more
  • 3 sun dried tomato halves, soaked
  • squeeze of lemon juice
  • around a cup of olive oil
  • dried oregano
  • water if necessary to blend

Blend! I actually had problems blending as we don’t have the Vitamix with us while travelling and the blender we have is not very good, hence needing to add a fair bit of olive oil and water to make it blend.

Enjoy! Let me know in the comments if you like it, or make your own version of it.

Iskiate (Chia Fresca) Recipe

Purchase Born to Run at AmazonI’m reading the book Born to Run by Christopher McDougal, which is about the Tarahumara tribe in Mexico who run hundreds of miles with seemingly little effort. I’m only part way through the book but it is excellent and very well written. It’s one of those books that’s hard to put down, it’s written like a novel although it is a non-fiction book.

Anyway, this post isn’t really about the book, it’s about a drink the Tarahumara make with chia seeds which is supposedly one of the reasons they can run such long distances without tiring. Chia seeds are amazing, there is a whole page in the book which reads like an advert for chia seeds: very high in omega 3 and 6, protein, calcium, iron, zinc, fibre and antioxidants, etc, etc, actually I had a customer on the Funky Raw Shop say they bought the chia seeds after reading this book! So it’s always good to have another recipe of how to use them, and this is simple and delicious:

  • 1 tablespoon chia seeds
  • 1 tablespoon lime or lemon juice
  • 1 teaspoon honey
  • 300ml water

Mix the lime or lemon juice with the water – the original recipe calls for lime but I used lemon as it was all I had. Dissolve the honey in this mixture. Add the chia seeds and stir well. Leave for about 20 minutes or so, stirring occasionally. Drink! It will keep for longer in the fridge if you want to make a larger batch.

If you have any chia seed recipe (or other comments), feel free to share below.