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


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


At rawCo, we pride ourselves on offering high quality, versatile ingredients to encourage more people to start making delicious, nutritious home-made food from scratch. We regularly update our website with quick and easy recipes using our products to help show that eating well need not be expensive and time-consuming.

We started rawCo in the Spring of 2015 with our Extra Virgin Coconut Oil. As big fans of coconut oil, we wanted to ensure we were providing the best quality coconut oil possible; hence, we stuck with a provider of cold-pressed coconut oil. The cold-press process entails coconuts being de-husked, grated, dehydrated and pressed at an average temperature of 40°C (105°F). The production does not use solvents or other nasty chemicals. Minimal processing ensures an unadulterated product that retains the full breadth of flavour and all the natural goodness of the coconut. rawCo Extra Virgin Coconut Oil has been produced on machinery that is used to manufacture only coconut products. It does not contain soy, eggs and milk products meaning this is an ideal for those following a Vegan diet.

rawCo Coconut Flour and rawCo Coconut Amino Sauce were added to our product range in Autumn 2015. Coconut Flour is a delicious and healthy alternative to wheat and other grain based flours. It is naturally gluten-free, high in fibre and low in digestible carbohydrates. Coconut Flour is ideal for use in cakes, muffins, pancakes and other baked goods.

rawCo Coconut Amino Sauce is crafted from the sap of the coconut tree. It is aged and blended with sun-dried, mineral-rich sea salt, resulting in a salty and tangy sauce with a sweet aftertaste. Naturally soy-free, gluten-free and wheat-free, it is ideal for coeliacs or those following a paleo or primal lifestyle. This sauce can be added to salad dressings, marinades, stir-fries or used for dipping.

Why not visit our online shop where you will find an assortment of our products

Find us on Facebook 

Our handle is rawco_coconut on twitter and Instagram 

The rawCo Team.


We are very excited to have launched our first prize give-away this week. We wanted to reward our customers for supporting us via our online shop www.rawcofood.co.uk/shop

How does this prize give-away work?

Every item purchased via our online shop between 1st March and 23:59 on 31st March 2016 qualifies as an entry to the prize draw. So, for example if you bought a rawCo coconut bundle [1x coconut oil, 1x coconut flour & 1x coconut amino sauce] that would count as three entries!

The winners will be selected at random after the closing date and notified via e-mail within 7 working days.

The prize

We have 3 x 6-packs for rawCo Coconut Oil [470ml] as prizes. Coconut Oil is such a versatile product which can be used in the kitchen for frying, roasting, baking or as a vegan friendly spread.

Add a teaspoon of rawCo Coconut Oil to your morning smoothie or coffee. Coconut Oil is packed full of medium chain triglycerides, these are easily digested by the body and converted into energy with minimum insulin response.

Coconut Oil is equally as useful in the bathroom, ideal as a skin moisturiser or nourishing treatment for hair. Gents can use coconut oil as a shaving oil for a super smooth finish. A personal favourite of mine is oil pulling, an Ayurvedic practice of swishing coconut oil in the mouth for about 20 minutes, said to pull out toxins from the mouth, kill bacteria and whiten teeth.

Full terms and conditions can be found here

Best of Luck!

The rawCo Team


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 

 


This banana bread recipe is gluten-free as it uses coconut flour rather than regular wheat flour and no refined sugar. The raw honey or maple syrup can be omitted as the ripe bananas should be able to provide enough natural sweetness. Of course, removing the raw honey will also make this recipe vegan friendly! The cacao nibs can be replaced with chocolate chips which will melt in to the loaf. I found the cacao nibs didn’t melt in but I wanted to make the recipe as clean as possible.


Ingredients:

  • 3 ripe bananas [the more brown spot the better!]
  • 1 tablespoon raw honey or maple syrup [optional]
  • 1 teaspoon vanilla extract or vanilla bean paste
  • 1/4 cup almond butter
  • 2 eggs, at room temperature
  • 1/2 cup rawCo coconut flour
  • 1 teaspoon baking powder
  • 1/2 teaspoon cinnamon
  • 1/2 teaspoon nutmeg
  • pinch of salt
  • 1/2 cup cacao nibs

How To:

  1. Preheat oven to 350 degrees F / 180 degrees C.
  2. Line a loaf pan with parchment paper and grease – we used rawCo coconut oil
  3. Mash the bananas with a folk.
  4. In the bowl combine the bananas, raw honey, vanilla and almond butter. Mix until the ingredient are well combined, smooth and creamy. This can either be done using an electric whisk of a manual whisk and some elbow grease!
  5. Add in eggs, one at a time and mix until combined.
  6. Next add in coconut flour, baking powder, cinnamon, nutmeg and salt; mix again until just combined. Gently fold in cacao nibs.
  7. Pour batter into prepared loaf pan and smooth top. Bake for 25-35 minutes or until tester inserted into centre comes out clean.
  8. Remove from oven and place on wire rack to cool for 20 minutes, then carefully remove bread from pan and place back on wire rack to cool completely.

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


During weekdays, most of us see ourselves run out of time, literally. We would wish a day lasts longer than 24 hours, but unfortunately, there just isn’t enough of it.

This presents a challenge when you try to eat a clean diet. No matter how much preparation you make, there are days when you just run out of ideas.

SALAD to the rescue! A salad will never let you down. Cut, mix, dress, devour. Nothing could be simpler (not counting buying a chippie down t’road!). Whatever is in your fridge that can be eaten raw, you can grate, cut, rip it. Toss some nuts in, and dress with the most basic (good quality, fresh) dressing and you’re on your way.

There are a million ways to create a salad. You can go to town with your ingredients from spinach to the exotic pomegranate. This version uses the slightly sweeter member of the humble cabbage family as its main veggie. [Note: I have to say, the food processor is a god-send. If you are time-poor, it is wise to invest in them.]

For the Salad:

  • Half a red cabbage, shredded
  • 3 carrots, shredded
  • 1 avocado, diced
  • Nuts and seeds (almond, cashew, pumpkin, or whatever takes your fancy)
  • rawCo coconut oil, for toasting
  1. Mix the first 3 ingredients of the salad.
  2. In a pan, melt some coconut oil and build to medium heat. Toss in the nuts and seeds and lightly toast. Take off heat and mix with the vegetables.

For the Dressing:

  1. Whisk all the ingredients using a hand-held blender or a manual whisk.
  2. Season to your liking and pour over prepared salad. I suggest seasoning quite strongly as this dissipates when mixed in.

Both rawCo Coconut Oil and rawCo Coconut Amino Sauce are available via our online shop 


We have recently added Coconut Amino Sauce to our product range, the purpose of this post is to provide an overview of the what they are, how they are made and why they are so good for you.

What is coconut amino sauce?

Coconut amino sauce is made by collecting the nutrient-rich sap of the coconut blossom, this is blended with mineral-rich sea salt and aged. The result is a dark, rich sauce with a slightly salty and sweet flavour. The sauce resembles soy sauce or tamari but is naturally wheat-free, gluten-free, soy-free and dairy-free.

Due to the way the coconut amino sauce is processed, it remains raw and enzymatically alive – which means it is better for you!

What are the benefits of coconut amino sauce?

Aside from being free from wheat, gluten, soy & dairy, coconut amino sauce has a low glycaemic index, is of nearly neutral pH and packed with minerals, vitamin C and B vitamins.

As the name suggests, coconut amino sauce it is a rich source of amino acids, containing 17 different types. Amino acids are the building blocks of protein, and are essential to our health. They play a vital role in muscle repair, brain and nervous system function. They can also assist in boosting the immune system and physical energy levels.

Who is coconut amino sauce suitable for?

Coconut amino sauce is ideal for coeliacs or anyone following a gluten-free or paleo diet. They are also a great addition to the diet of those in heavy physical training as the amino acid content help to aid muscle repair. rawCo coconut amino sauce is also a Vegan product.

How do I use coconut amino sauce?

Coconut aminos can be used exactly as you would use soy sauce or tamari;

·         Marinating meats for additional rich flavour

·         Used as dipping sauce for food such as sushi

·         Add to the baking tray when roasting chicken to brown the skin when basting the bird

·         Salad dressings – why not mix coconut amino sauce, balsamic vinegar, mustard, olive oil and a squeeze of lemon to make a delicious salad dressing.

rawCo Coconut Amino Sauce can be bought via our online shop 

We will be adding more coconut amino recipes to our blog going forward but here is a starter for 10