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


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


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.


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


With Pancake Day just a few days away we have been experimenting with using rawCo coconut flour to perfect the ultimate gluten-free pancake. As you would have seen on our twitter and instagram there were several variations including; raspberry with coconut syrup, cashew nut butter and our superfood pancake – pistachio & spirulina.

All these variations use the same basic batter with different flavours added. For the purpose of this blog post we will be focusing on a personal favourite; Vanilla Protein Pancakes with Caramelised Banana.

These Protein Pancakes are ideal for a high protein breakfast.


Ingredients:

  • 1/4 cup of rawCo coconut flour
  • 1/8 teaspoon of baking soda
  • pinch of salt
  • 1/3 cup of either coconut milk or cows milk
  • 3 eggs
  • 1/2 teaspoon vanilla extract
  • 1 tablespoon of vanilla protein powder of your choice. Our preference is Primal Power by Love Life Supplements
  • 1 banana
  • 1 tablespoon of raw honey
  • 1 teaspoon of cinnamon
  • A few teaspoons of rawCo coconut oil for frying

Makes approx. 8 pancakes


How To:

  1. Add a teaspoon of a coconut oil to frying pan over a medium heat. Peel and slice the banana length-wise. Add to the pan and fry for a few minutes each side until nice and golden / caramelised. Set aside.
  2. In a bowl, mix together the eggs and honey. Then mix in the milk and vanilla extract.
  3. Next add the coconut flour, baking soda, vanilla protein powder and salt. Mix these together with the wet ingredients but don’t over-mix when making pancakes, slight lumps aren’t a disaster.
  4. Melt a dab of coconut oil in your frying pan or skillet over a low to medium heat and spoon in approx. 2 tablespoons of the batter [the amount of batter used for each pancake is completely your choice]. We made several smaller pancakes to create a stack with banana in-between.
  5. The pancakes shouldn’t take more than a minute of two to cook, you will see the edges starting to cook, at that point you can flip the pancake.
  6. Once the pancakes are cooked you can  assemble them. Use one pancake for the base, add some slices of the caramelised banana, add another pancake on top and so on.
  7. Finally, drizzle with some raw honey or maple syrup if desired and a sprinkle of cinnamon.

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

 

 


We recently added coconut flour to our product range so I have been spending some time over the past few weeks testing out gluten-free baked goodies. I have always been a cake fan and was concerned that going gluten-free would mean I could no longer enjoy my favourites. However, this recipe, using coconut flour tastes delicious and still delivers that moist texture you expect from a decent carrot cake.

You’ll notice this recipe uses a large number of eggs, this is because coconut flour is absorbent so additional moisture is required.


Ingredients for cake;

  • 5 carrots
  • ¾ cup of rawCo coconut flour
  • 1 tablespoon for ground cinnamon
  • 1 teaspoon for baking powder
  • 1 teaspoon for salt
  • 10 large eggs
  • 12 medjool dates
  • 1 tablespoon vanilla extract or vanilla paste
  • 1 cup of rawCo coconut oil
  • ½ cup of walnuts to garnish

Ingredients for frosting;

  • 1 tablespoon of vanilla extract or vanilla paste
  • ½ cup of maple syrup or raw honey
  • 450g of full fat cream cheese

How To;

  1. Preheat the oven to 180C.
  2. Wash and peel the carrots then grate either with a manual grater or by using the grating function on a food processor.
  3. Sift the coconut flour, cinnamon, salt and baking powder in to a mixing bowl.
  4. In a food processor blend the eggs, vanilla, melted coconut oil and medjool dates [please make sure you pit the medjool dates beforehand!]
  5. Add in the sifted coconut flour, cinnamon, salt and baking powder and blend together with the wet ingredients.
  6. Stir the grated carrots in to the cake batter
  7. Pour the batter in to two 9 inch greased [with coconut oil] cake tins
  8. Place in the oven for 30-35mins. Check after 30mins with a tooth pick, if it comes out clean then the cakes are done.
  9. Remove from the oven and allow to cool. After approx. 20mins move to cooling rack to cool further
  10. To make the frosting, blend the cream cheese, maple syrup / raw honey & vanilla
  11. Once cakes are fully cooled, apply the frosting to top of both cakes [you may need to trim the top of one cake if it has risen significantly]. Stack the cakes on top of one another and sprinkle the top with the crushed walnuts.

Why not visit our online shop where you will find coconut oil, coconut flour and coconut amino sauce


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