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


We have now officially finished the Whole30 but things have been very hectic here at rawCo HQ so we are slightly delayed with our update but here it is.

In our last update, after 2 weeks we reported that we were not exactly feeling amazing but we had certainly seen some positive observations such as; sleeping more soundly, no longer craving Starbucks coffee every day, more sustained energy etc…

We are pleased to report that this continued into weeks 3 & 4 plus we did start to feel pretty good. Any remaining niggly cravings subsided as we settled comfortably in to the Whole30 way of eating. We found that eating decisions started to become more second nature rather than thinking ‘we can’t eat this and we can’t eat that’ which is how we felt in the first fortnight.

Some of the foods we used to eat most days pre-Whole30 dropped completely off our radar, an example of this would be rice. We used to eat A LOT of rice and really missed it initially but by the third week we were more than happy with our cauliflower rice, sweet potato or masses of veggies.

Cauliflower Rice

rawCo Cauliflower Rice

Sustained energy levels continued throughout the day and this applied to both physical and mental energy. By mental we mean better able to concentrate and focus on the task in hand rather than feeling distracted and jumping from one task to another without getting anything finished properly.

The biggest changes however have been physical. Both of us really enjoy the gym and we have seen our training sessions really improve over the past 4 weeks in terms of both stamina and strength. As a result we have seen quite significant changes to our bodies [of course coupled with the clean eating of the Whole30]. Mid-section has certainly become more streamlined and muscle definition and mass improved. The Whole30 states not to weigh or measure yourself during the programme. At the started I weighed just over 70kg and at the end I weighed 69kg so I did drop a small amount of overall weight but the changes in body composition and energy is more important here.

As we said at the beginning of the post our Whole30 did officially finish a week ago, so what have we been eating since? To be completely honest we have been pretty good at keeping it very clean. It’s interesting as prior to us starting the Whole30 we read a lot from people who were making lengthy lists of all the junk they wanted to binge on but we haven’t really felt that way. We have enjoyed the odd glass on wine in the recent nice weather and have made some grain-free / gluten-free / refined sugar-free brownies and energy bites.

Energy Bites Edited

rawCo Cacao Energy Bites

So would we recommend the Whole30, our answer is 100% yes! It’s a great experience for re-setting your eating habits and really paying attention to what you put in your body and how that makes you feel. We would definitely do another Whole30 in a few months’ time.

Some useful links;

In health,

The rawCo team


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.


You may have already seen on our social media that just after Easter we decided to start our first Whole30, the fact that we completely over-indulged over Easter had nothing to do with this decision – honest!

So what is the Whole30? In a nutshell it’s about resetting your eating habits and learning to enjoy whole, clean, simple foods which help to nourish and fuel the body. There is a complete elimination of grains in any form, sugar, alcohol, dairy and legumes. These food groups are considered to be hormone-unbalancing, gut-disrupting and inflammatory foods. Think a strict version of the Paleo diet but with no cheats, no slips, no indulgences for the 30 days. Additionally, the Whole30 is totally against “junkifying” old favourites, so no grain-free pancakes, muffins, brownies either. The Whole30 was created by Melissa and Dallas Hartwig I would recommend checking out their website http://whole30.com/

Why have we chosen to follow the Whole30? Generally speaking, we eat pretty well, perhaps paleo 75% of the time. However, we did indulge in treat / cheat days and were always caving in to temptations. After a particularly indulgent but very enjoyable Easter it felt like the perfect time to undertake the Whole30 and see how following a strict 30 day programme changed our attitude to food, how did it make us feel, look and perform.

Week 1 round-up;

So we have completed our first week and so far so good. In the book; The Whole30 The 30-DAY Guide to TOTAL HEALTH and FOOD FREEDOM there is a really useful timeline of typically how hundreds of people who have successfully completed the Whole30 feel at each stage of the process. Week 1 is all about “The Hangover” as your body adjusts to the absence of sugar. They say how badly you suffer with this is generally linked to how you were eating beforehand. To be honest, we haven’t suffered too much. We have felt slightly headachey and ofcourse have craved some food, namely chocolate [biggest vice]. There are some very good tips in the book, one of which is that cravings generally last only 3-5mins so if you can get past that critical timeframe they soon pass.

We did attend a birthday party over the weekend which was probably the biggest challenge so far. To be fair most people were quite interested in the Whole30 when we explained why we weren’t drinking or attacking the cakes and snacks. The temptation for the food wasn’t as strong as we thought it would be and it was great to wake up the following morning having had a great time but also feeling fresh.

Another great tip from the book is try not to see meals as breakfast, lunch and dinner but rather meal 1, 2 and 3. Typically we would have oats or coconut flour pancakes for breakfast so struggled to find an interesting alternative [eggs and bacon get boring pretty quickly]. Once you get in the mind-set that you don’t have to eat a typical breakfast style food in the morning you have so many more options available, for example this morning we had pan fried salmon with veggies left over from last night.

Finally, just a quick mention around exercise and training. We are both very active and were concerned that the changes in our eating habits would impact our training, at least initially. We’re glad to report that actually the opposite has happened and our training sessions and strength appears to be improving, perhaps because we are fuelling our bodies more optimally than previously.

Stay tuned to read how week 2 went

The rawCo Team


These Coconut Pecan Breakfast bars are quick and easy to whip up whether you want to serve them straight away or freezer them ready for those hectic mornings when you just need to grab something and run.  They are naturally gluten, grain and dairy free making them ideal of those with sensitivities.

These bars can also double as an afternoon treat relaxing with a cuppa or an nutrient packed pre-workout snack for that added energy boost.


Ingredients:

  • Coconut oil for greasing
  • 3 eggs
  • 2 small bananas
  • 1/4 cup raw honey or maple syrup
  • 1 teaspoon vanilla essence or vanilla bean paste
  • 1/2 cup rawCo coconut flour
  • 1 cup unsweetened shredded coconut
  • 6 tablespoons coconut milk
  • 1/2 cup chopped pecans

How To:

  1. Preheat oven to 175 degrees C.
  2. Use the coconut oil to grease a brownie tray, the one I used was 7 x 12 inches.
  3. Crack the eggs in to a mixing bowl and beat with a handheld whisk.
  4. Mash the bananas with a fork and add to the bowl with the eggs. Next add the raw honey and vanilla essence / bean paste.
  5. Add 1/2 cup of coconut flour, ensuring you combine well.
  6. Next add the unsweetened shredded coconut and coconut milk, again, mix well to ensure the batter is well combined.
  7. Spoon the batter into your tray and smooth the surface. Sprinkle the chopped pecans on top.
  8. Bake in the pre-heated oven for 20-25 minutes. Keep an eye on them – mine were ready after approx. 23 mins, I’d suggest setting a timer for 20 mins to check. The edges will be golden brown and a tooth pick tester will come out clean in the middle.
  9. Allow to cool completely before removing from the tray.
  10. These can be easily frozen. Wait for them to cool, cut them to the desired size and store them in a freezer container. To defrost either remove from the freezer and place in the fridge the night before or pop them in the microwave for about 30 seconds.

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


We have recently added Coconut Flour to our product range, and you might wonder, ‘What do I do with coconut flour’? What is in it and how is it made? Well, carry on reading….

What is coconut flour?

Coconut flour is the by-product of coconut milk/oil production. After the coconut meat is pressed and defatted, it is dried and then ground to make a fine flour. The result is an off-white/cream powder with a subtle hint of creamy coconut on the nose, but not at all overpowering.

What are the benefits of coconut flour?

Gluten-free: Coconut flour is naturally gluten-free, making it an ideal substitute for other wheat or grain based flours. Coeliacs and gluten intolerant folks can still enjoy delicious baked goodies.

High Fibre content: Unlike other flours, coconut flour roughly contains 75% fibre. Fibre is essential for the maintenance of healthy digestive system. It is keeps you feeling full longer, and as it is indigestible, is less likely to cause a blood sugar spike.

Higher in Protein: Coconut flour contains more protein than wheat flour. Protein is essential for growth and muscle repair, and guess what, none of the protein in coconut flour is gluten!

Healthy Fats: Coconut flour also contains approximately 9% fat, mostly medium chain triglycerides which are easily digestible for energy. The high proportion of lauric acid in the fat bestows it with a host of desirable properties.

How do I use coconut flour?

Coconut flour is ideal for making gluten-free baked goods like breads, brownies, muffins and cakes. There is a catch, however. Coconut flour absorbs a lot of liquid, hence you only need to use a small amount of it alongside ingredients that provide a lot of moisture, e.g., applesauce, carrots, coconut milk, almond milk, milk and eggs. A lot of eggs.

A selection of rawCo coconut flour recipes are available here

rawCo coconut flour can be bought via our online shop 


This coconut bread is naturally gluten-free, dairy-free & refined sugar-free so is completely paleo and vegan friendly.

We recently added rawCo coconut flour to our product range. Coconut flour is a delicious and healthy alternative to wheat and other grain flours. Ground from dried, defatted coconut meat, coconut flour is high in fibre and low in digestible carbohydrates. Coconut flour is also high in protein and contains lauric acid which helps to support our body’s immune system. Naturally gluten-free, coconut flour is perfect for anyone with gluten intolerance.

Since coconut flour is rich in fibre, it absorbs more liquid than most other flours. Therefore, you can reduce the amount of coconut flour when you swap with wheat flour (by approx. 40%). At the same time, you should add the equivalent amount of liquid (test with small amounts until you get the consistency you want).


Ingredients:

  • 2 ripe bananas
  • 2 teaspoons of vanilla extract
  • 5 teaspoons for cinnamon
  • 100g of rawCo coconut oil
  • 3 tablespoons for maple syrup
  • 1/2 teaspoon of baking powder
  • 45g of shredded coconut
  • 80g of rawCo coconut flour
  • 50g of cacao nibs or dark chocolate pieces

 How To:

  1. Preheat your oven to 180C and grease with coconut oil a 13.5 x 6.5cm loaf tin [if you have a larger loaf tin then pro-rota the ingredients up accordingly].
  2. Mash the bananas with a fork, then in a bowl mix the bananas and the rest of the ingredients apart from the coconut flour and cacao nibs / dark chocolate.
  3. Now slowly add the coconut flour, 1 spoonful at a time until it reaches a doughy consistency – if the mixture is too dry add a few drops of water. If it is too wet add slightly more coconut flour. The end mixture should be a well-formed dough.
  4. Fold in the cacao nibs or if using dark chocolate break in to small pieces and fold in to dough mixture.
  5. Place the dough in the loaf tin.
  6. Bake for between 25-35 mins – check with a toothpick at 25 mins and if comes out clean it is ready, if not leave in for longer.
  7. Allow to cool completely before slicing

Serving Tip: Why not heat up a slice in the oven for 5 mins and serve with nut butter or ice cream.

This recipe was kindly provided by Tiffany at Tweedlets. Check out the blog here  or follow on twitter  or instagram 

Both rawCo coconut flour and rawCo coconut oil are available via our online shop 

 


Cavolo nero or black kale is becoming more popular in the UK. Cavolo nero leaves are like fronds, slimmer, darker and not as frilly compared with its regular kale cousins. An overall robust leaf vegetable, it can be steamed, boiled and stir-fried.

For this particular dish, the chopped kale leaves are braised in a gingery broth seasoned with coconut amino sauce. The result is a warming broth perfect for the cold winter nights.


Ingredients:

  • 300g chopped cavolo nero leaves
  • 200g chestnut mushroom, sliced
  • 2-inch piece of ginger, sliced into matchsticks
  • 2 tbsp rawCo Coconut Amino Sauce
  • 6-8 cod steaks (or any other white fish)
  • Salt and pepper, to taste
  • rawCo Coconut oil

How to:

  1. Heat some coconut oil in a wok and fry the ginger over medium heat for about a minute.
  2. Fry the kale and mushrooms for about 2 minutes and cover for a further 2 minutes. Turn down the heat to avoid burning.
  3. Add in the coconut amino sauce and season. Enough water should have sweated out of the vegetables to create some sort of a broth. Otherwise, add some water, check the seasoning.
  4. Bring to a simmer and cover for about 5 minutes. Separately, season the fish steaks.
  5. After the 5 minutes are done, lay the fish on top of the vegetables, ensuring there is enough liquid to create steam.
  6. Cover and cook the fish through for 10-12 minutes, depending on the size of the steaks.
  7. Serve with ginger slices on top for extra zing.

Why not visit our online shop where you’ll find extra virgin coconut oil and coconut amino sauce.


 

January is always the obvious time to readdress eating habits. It’s only natural following all the excesses of Christmas and New Year.

Generally speaking, the rawCo team eat pretty well, considering we have some great, versatile ingredients – no real excuses. However, there is always room for improvement. This year we have a lot of activity planned for our business, so it is paramount that we are feeling and functioning at our best.

We are not great fans of labelling ourselves as following a particular lifestyle such as paleo or primal – although we agree largely with those principles. Our focus is going to be on eating real, unprocessed, nutritious foods.

We have set some parameters:

  1. No processed foods – Currently we eat very little processed foods. We’ll be trying extra hard not to be tempted by those takeaways!
  2. No gluten – We will be avoiding gluten containing foods and replacing them with naturally gluten-free alternatives such as coconut flour in baking as a replacement to other grain flours.
  3. No dairy – Not going to lie, we will miss a morning cappuccino but our blended coconut oil coffee is a deliciously frothy alternative. We will be making our own nut milks and trying other dairy free alternatives such as coconut yoghurt.
  4. No refined sugar – An absolute given. We are also keen to avoid sugary laden “cheat or treat” meals because it seems such a shame when you have been doing so well. There are lots of refined sugar free recipes available so we intend to explore those and keep it as a natural as possible.
  5. No Legumes – This won’t be a problem, we haven’t eaten these in a while and the last time we did it made us feel really unwell the next day.

We intend to post regular updates on our blog about our journey as well as on our Instagram and Twitter so look out for those.

Wishing you all a happy and healthy 2016

See our online shop for rawCo coconut oil, coconut flour and coconut amino sauce