These Spirulina Energy Balls are a great snack to have chilling in the fridge for when you need a little boost pre-workout or when you fancy a nibble.

Spirulina is a blue-green algae which is packed with protein, essential fatty acids and B vitamins.


Prep Time: 15 mins

Chill Time: 3-4 hours


Ingredients;

  • 250g of pitted dates
  • 250g walnuts
  • 2-3 teaspoons of Spirulina powder
  • 1 tablespoon of melted rawCo coconut oil
  • Desiccated coconut for coating

How To;

  • Blend the dates and walnuts in a food processor at full speed for approx. 1 mins. Then add the Spirulina powder [start with 2 teaspoons and if you feel needs more add another] also add the melted coconut oil.
  • Blend until a stiff paste forms which may take a few minutes.
  • Once fully blended, scoop out a generous teaspoon of the paste and form in to a ball. The paste mixture may be slightly oily from the walnuts and coconut oil but once chilled they will set.
  • Roll each of the energy balls in the desiccated coconut and place on a clean plate.
  • Once all the balls are complete place in fridge for approx. 3-4 hours.

Why not visit our online shop where you will find rawCo Coconut Oil, Coconut Flour & Coconut Amino Sauce


Its biscuit week on The Great British Bake Off so we got all inspired to try our hand at some coconut flour cookies. We have been making lots of brownies, cakes and muffins with our coconut flour recently so were excited to try something slightly different.

These cookies can be out of the oven in 20 mins, require only a handful of ingredients and just one mixing bowl so minimal cleaning up which is always a good thing!

Naturally gluten-free, grain-free and refined sugar-free. The perfect Paleo friendly treat.


Prep Time: 10 mins

Cook Time: 10 mins

Total Time: 20 mins


Ingredients;

  • 3/4 cup of nut butter, we used peanut butter but almond butter would also work well
  • 1/4 cup of maple syrup, raw honey could be used as an alternative sweetner
  • 2 tablespoons of rawCo coconut oil
  • 2 eggs
  • 1/4 cup of rawCo coconut flour
  • 1/2 teaspoon for baking soda
  • pinch of salt
  • 1/4 cup of dark chocolate pieces, we used Lindt 90% broken in to small squares – you could use shop bought chocolate chips as an alternative

NB: If you’d prefer not to use chocolate, this can be substituted with crushed nuts or goji berries for example.


How To;

  1. Preheat the oven to 175c and line a baking tray with parchment paper.
  2. In a food processor bowl, blend the nut butter, maple syrup, and melted coconut oil. Blend until well combined, approx. 1 minute.
  3. Add the eggs and continue to blend for a further minute. The mixture should be nice and smooth and quite thick at this point.
  4. Now add the coconut flour, salt and baking powder and blend until a thick dough is formed, this should take a further minute.
  5. Gently fold in the dark chocolate pieces.
  6. Use a teaspoon for scoop out some of the dough and place on the parchment paper. You can flatten down the dough to a disc shape [the dough is quite sticky so if you slightly dampen you fingers it may help].
  7. The mixture should make approx. 10-12 cookies depending on how large you’d like the cookies.
  8. Place in the oven for 8-10 mins or until the edges have turned golden brown.
  9. Allow to cool for 5 mins once removed from the oven before moving to a wire rack to cool completely.
  10. Store in an airtight container for up to 1 week.

Why not visit our online shop where you will find our gluten-free baking bundle or individual rawCo products available for purchase.

 


Brownies have long been a favourite here at rawCo HQ so testing a gluten-free brownie recipe was never going to be a hardship. This is recipe is quick and easy using only a handful of ingredients. The cashew frosting is ofcourse optional but comes highly recommended, it tastes amazing with the brownie. You can also get creative with extra toppings, we used crushed cashews and goji berries but there are endless possibilities.

If you have used coconut flour in your baking before you will know it is very absorbent which typically results in quite a dense texture, this is perfect for brownies.


Ingredients:

For the brownies;

  • 50 grams of coconut flour
  • 1/2 cup of cacao powder
  • 1/2 cup of melted coconut oil
  • 3 eggs, at room temperature
  • 1/2 cup of either raw honey or maple syrup
  • 1 teaspoon of vanilla bean paste or vanilla extract [optional]

For the frosting;

  • 1/2 cup of cashew butter. Other nut butters could be used but I have only made the recipe with cashew butter for a smooth frosting.
  • 1/4 cup of cacao powder
  • 1 tablespoon of raw honey or maple syrup
  • 1/2 cup of full fat coconut milk

How To:

  1. Preheat the oven to 300F / 150C and lightly grease a brownie tin with coconut oil.
  2. Mix together the coconut flour, cacao powder, melted coconut oil, eggs, honey / maple syrup & vanilla extract. This can be done by hand or with an electric mixer. Make sure the ingredients are well mixed.
  3. Pour the mixture into the brownie tin.
  4. Bake for 30-35 minutes, until a toothpick inserted into the centre comes out clean.
  5. Cool for at least 30 minutes before removing from the brownie tin.
  6. Allow to cool completely before the frosting is applied.
  7. Now to make the frosting. Add all the ingredients to the bowl of the food processor and blend until smooth & creamy. This can also be done by hand with a whisk.
  8. Once the brownie is completely cooled you can apply the frosting.
  9. Decorate the cake with some goji berries or crushed nuts if desired.

Both rawCo coconut flour and rawCo coconut oil are available individually via our online shop or as a gluten-free baking bundle.


This gluten, dairy and egg free batter creates a light and crispy coating to a deliciously soft and tender fish that just melts in your mouth. A real British classic that the whole family will love.

Servings: 4 people

Preparation Time: 10 minutes

Cooking Time: 8 minutes


Ingredients:

  • 4 pieces cod, cut in half
  • 400g lard or rawCo coconut oil
  • 65g tapioca flour
  • 40g rawCo coconut flour
  • 120ml sparkling water
  • 120ml water
  • Pinch sea salt
  • Pinch black pepper
  • 1 tsp bicarbonate of soda

How To;

  1. Combine both flours, bicarbonate of soda, salt and pepper  in a large bowl. Gradually pour the sparkling and still water into the bowl, stirring with a wooden spoon until you have a smooth, lump-free batter.
  2. Place the lard or coconut oil in a large saucepan or deep sided frying pan over a medium to high heat.
  3. Test if the oil is hot by dropping in little bits of batter. If it bubbles instantly then the fat is hot enough.
  4. Place each of the cod pieces into the batter mixture then carefully lay into the fat placing it away from you to avoid any splashes.
  5. Turn the fat down to a low to medium heat so that the fish can cook without the batter starting to burn.
  6. Cook the cod for about 4 minutes then carefully turn over and cook for another 4 minutes on the other side.
  7. Once the cod is cooked and the batter is browned and crispy remove from the fat and place on some kitchen towel.
  8. Serve the fish with wedges of lemon and a side portion of sweet potato fries.

Why not visit our online shop where you will find rawCo coconut oil, rawCo coconut flour and rawCo coconut amino sauce available for purchase.

This recipe was kindly provided by Rebecca at Paleo Diet & Fitness http://paleodietandfitness.co.uk/blog/

Follow Paleo Diet and Fitness on Twitter


These Banana Nut Muffins make a great breakfast on-the-go or afternoon snack with a cuppa. Naturally gluten-free and sweetened using only natural sugars, these make a great, healthier alternative to shop bought muffins.


Ingredients:

  • 4 bananas [the more ripe the better]
  • 4 eggs
  • ½ cup of almond butter
  • 2 tablespoons of rawCo coconut oil
  • 1 teaspoon of vanilla essence or vanilla bean paste
  • ½ cup of rawCo coconut flour
  • 2 teaspoons of cinnamon
  • ½ teaspoon of nutmeg
  • 1 teaspoon of baking powder
  • Pinch of salt
  • 2 tablespoons of chopped walnuts

How To;

  1. Preheat oven to 180C / 350F.
  2. Mash the bananas with a fork and place in a bowl. Next add the eggs and almond butter.
  3. Gently melt the coconut oil and add to the bowl with the other wet ingredients.
  4. Next add the vanilla and the blend with either a hand held blender or whisk [and elbow grease] ensure all ingredients are really well blended. The mixture may be slightly lumpy from the mashed banana – don’t worry too much about that.
  5. Add the the coconut flour, cinnamon, nutmeg, baking powder and salt and whisk together to ensure all dry ingredients are well combined.
  6. Take the mixture and split evenly between muffins tins or silicone moulds. This mixture should make 8-10 muffins.
  7. Sprinkle the top of each muffin with some chopped walnuts.
  8. Bake in the oven at 180C for 20-25mins. Check after 20mins if a tooth pick comes out clean.
  9. Allow to cool completely before diving in
  10. Enjoy!

Have you seen our rawCo baking bundle – 1x coconut oil and 1x coconut flour, the perfect combination for all your gluten-free baking needs.

Visit our online shop here


Having a good gluten and grain-free bread recipe up your sleeve can be invaluable. Made with nutritious and whole ingredients, this recipe will make you realise just how stodgy and tasteless the mass produced bread actually is.

This recipe was kindly provided by Rebecca at Paleo Diet & Fitness http://paleodietandfitness.co.uk/blog/  find them on twitter 


Servings: 8 slices

Preparation Time: 30 minutes

Cooking Time: 1 hour and 10 minutes


Ingredients:

  • 100g ground flax seed (or linseed)
  • 175g chestnut flour
  • 30g rawCo coconut flour
  • 40g pumpkin seeds
  • 40g sunflower seed kernels
  • 1 tsp flaked sea salt
  • 8 eggs
  • 120ml water
  • 120ml olive oil
  • 1/4 tsp bicarbonate of soda

How To;

  1. Preheat the oven to 160C.
  2. Beat together the oil, water, eggs and salt.
  3. Grind half of the pumpkin and sunflower seeds (if you don’t have a grinder you can use a pestle and mortar or chop them up)
  4. Add to the chestnut flour with the remaining whole seeds. Add the bicarbonate of soda.
  5. Mix the dry mix into the wet mix thoroughly.
  6. Stir in the coconut flour to bring it together to a thick-ish paste.
  7. Spoon into a 2lb loaf tin and bake in the centre of the oven for 1 hour and 10 minutes, or until a skewer comes out clean.

Why not visit our online shop where you will find Extra Virgin Coconut Oil, Coconut Flour and Coconut Amino Sauce


The weather has been quite miserable here in the UK and it is suppose to be Summer! We’d bought a load of berries over the weekend to make ourselves feel summery but the wet weather left us craving comfort food so we added the two together and the result, blueberry muffins!

The more we use Coconut Flour the more impressed we are with the results. These muffins are light and fluffy, just how muffins should be. We have aimed to keep sweeteners to a minimum too, this recipe uses maple syrup (which can be substituted with raw honey) some very ripe banana, vanilla paste and ofcourse, blueberries.


Ingredients:

  • 3/4 cup of rawCo coconut flour
  • pinch of salt
  • 1/2 teaspoon of baking powder
  • 6 large eggs
  • 1 mashed, ripe banana – the more ripe the better
  • 1/4 cup of melted rawCo coconut oil
  • 1/4 maple syrup or raw honey
  • 1 generous teaspoon of vanilla bean paste or extract
  • 1 cup of fresh blueberries

How To;

  1. Pre-heat the oven to 175C.
  2. Grease or line a 10-12 muffin tin. We used individual silicon moulds which worked really well.
  3. Whisk the coconut flour, salt and baking soda together in a bowl.
  4. In a separate bowl, whisk the 6 eggs. Whisk in the mashed banana, maple syrup and vanilla bean paste or extract.
  5. Add the dry ingredients to the wet ingredients and lastly add the 1/4 cup of melted coconut oil. Whisk until all ingredients are well combined.
  6. Gently fold in the fresh blueberries and divide the mixture evenly between muffins tin or silicon moulds.
  7. Coconut flour is very absorbent so the batter mixture will be quite thick and stiff but not dough like. If the mixture seems too wet then add a little extra coconut flour. If it seems too dry then add a little water.
  8. Bake for 20-22 mins, until golden brown and an inserted toothpick come out clean.
  9. Cool the muffins completely on a wire rack before consuming.
  10. Store in an airtight container and consume within 1 week.

Why not visit our online shop where you will find Extra Virgin Coconut Oil, Coconut Flour and Coconut Amino Sauce.


Must admit, we are big fans of both dark chocolate and bananas here at rawCo HQ so we figured chocolate and banana swirled together would be a match made in heaven! This is the first time we had attempted a marbled banana bread but it is actually quite straight forward.

This recipe is naturally gluten-free as it uses rawCo Coconut Flour. Coconut Flour is a rich in fibre and protein compared to other wheat based flours as well as providing that subtle coconut flavour to baked goods. The loaf is sweetened using only unrefined sugars from the bananas, vanilla bean paste and maple syrup so friendly on your blood sugar.


Ingredients:

  • ½ cup coconut flour
  • 1 teaspoon cinnamon
  • ½ teaspoon nutmeg
  • ½ teaspoon baking powder
  • ¼ teaspoon salt
  • 4 large eggs
  • 2 large mashed bananas
  • ⅓ cup maple syrup
  • 3 tablespoons of melted coconut oil
  • 1 teaspoon vanilla extract or vanilla bean paste
  • 85 grams of dark chocolate [85%+ is best]

How To;

  1. Preheat oven to 175 degrees C and prepare a medium sized loaf tin by greasing with a little coconut oil and lining with grease-proof paper.
  2. In a bowl, combine the coconut flour, cinnamon, nutmeg, baking powder and salt.
  3. In another large bowl, whisk the eggs then add the two mashed bananas, maple syrup, melted coconut oil, and vanilla. Whisk until well combined. It’s Ok if there are a few lumps from the banana in the mixture.
  4. Pour the dry ingredients into the bowl of wet ingredients, and combine together well.
  5. Break the dark chocolate in to pieces, place in a heat resistant bowl and place over a pan of simmering water to gently melt the chocolate.
  6. Pour half of the banana bread batter into the bowl of melted chocolate and combine.
  7. Alternate pouring the regular batter and the chocolate batter in layers into the prepared loaf tin. Slightly swirl a knife through the batter to create the marbled effect.
  8. Bake for 40 minutes, or until a toothpick inserted into the centre comes out clean
  9. Once removed from the oven allow to cool in the loaf tin for approx. 15 minutes then remove from the tin, carefully peel away the wax paper and allow to cool on a wire rack for a further 45-60 mins before slicing.
  10. The loaf will keep for a week in a sealed Tupperware box in the fridge.

Why not visit our online shop where you will find rawCo Coconut Oil, rawCo Coconut Flour and rawCo Coconut Amino Sauce available for purchase.


Since completing our first Whole30 challenge we are more aware than ever about what we are putting in our bodies. There are so many healthy snack and energy bars available on the market, some of which are really clean and packed full of goodness whist others and no better than eating confectionery. If you want to be really sure as to whats in your healthy snack bar, why not make your own? This recipe is really quick, easy and packed full of nutritious powerhouses such as Cacao, Coconut Oil and Goji berries.


Ingredients:

  • 200g of Dates, can be Medjool but we used just standard pitted Dates
  • 50g of dried Goji berries
  • 50g of Brazil nuts
  • 100g of Almonds
  • 200g for shredded Coconut
  • 6 tablespoons of raw Cacao powder
  • 70g of rawCo Coconut Oil

How To;

  1. You will need to soften the Dates so cover them with warm water and leave to soak for approx. 15 mins.
  2. Once softened, blend the dates together with the Brazil nuts, Almonds, shredded Coconut, Goji berries and Cacao. We have done this using both a standard blender and also a Vitamix. The Vitamix is more powerful so is slightly quicker but it is more difficult to get the mixture out of the Vitamix as you cannot remove the blade.
  3. Transfer the blended mixture in to a large bowl.
  4. Gently melt the Coconut Oil and then add to the blended mixture and combine well.
  5. Press the mixture in to a loaf tin or brownie tray. We used a 14cm x 24cm loaf tin which resulted in quite thick bites.
  6. Leave in the fridge for at least an hour to set. Once set, you can remove from the tin and cut in to bars or bite size squares and store in a airtight box.

Why not visit our online shop where you will find Coconut Oil, Coconut Flour and Coconut Amino Sauce, three great versatile ingredients for better health and well-being.


This dish has gained recent popularity as the non-grain alternative to rice. Rightly so, with its ease in preparation and versatility. It is practically minced cauliflower, mixed with whatever you fancy. It is fast becoming one if our go-to alternatives during the Whole30 whilst we can’t indulge in standard rice. For this Vegan friendly version we added mange tout, pepper and celery then seasoned with rawCo coconut amino sauce – which incidentally has been a god send being naturally gluten-free and soy-free. Meat or fish could also be added to the cauliflower rice.


Ingredients:


How To:

  1. Blitz the cauliflower in a food processor until it turns grain size. It helps if you separate the florets initially.
  2. Melt the coconut oil over a medium heat and sautee the garlic until lightly golden and fragrant
  3. Add the blitzed cauliflower and cook for about 5 mins stirring occasionally
  4. Toss in the rest of the vegetables and cook for a further 5 mins
  5. Season with the coconut amino sauce, salt and pepper
  6. Serve immediately

Why not visit our online shop where you will find our range of Extra Virgin Coconut Oil, Coconut Flour and Coconut Amino Sauce