Kefir: Clever Cultures

Kefir is a probiotic, fermented milk drink which is made by fermenting milk with kefir ‘grains’. The ‘grains’ are not actually grains, rather they are a symbiotic colony of bacteria and yeast (SCOBY). For the purposes of this article I will be referring to them as kefir grains. Also, this article deals with milk-kefir rather than water-kefir.

A jar of kefir grains with milk, ready to cover and ferment
A jar of kefir grains with milk, ready to cover and ferment

I’ve mentioned kefir a couple of times before. Probiotic foods like kefir have been a central part of my diet ever since I experienced amazing benefits from using the probiotic Symprove when I was experimenting with food intolerance testing. It turned out, for me, that the digestive issues I was experiencing were immeasurably improved by the use of probiotics.

After realising these benefits, I delved into lots of the research around probiotic foods. I read books such as The Good Gut by Justin and Erica Sonnenburg; who work at the Stanford University Department of Microbiology and Immunology and share much of their amazing research on the microbiome. As well as looking at the scientific research, I also came across countless anecdotal accounts from a whole host of people who had used probiotics to heal a number of ailments. I attended a course with The Cultured Club in Belfast to learn the basics of how to make kefir, kombucha and fermented vegetables and from there I taught myself how to make a plethora of fermented foods.

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A bowl of kefir with berries, bee pollen and cacao nibs

Probiotics supplements are expensive. I love including homemade fermented and cultured foods in my diet that are loaded with probiotics for a fraction of the cost. Kefir is probably the easiest of all the fermented foods to make and I have supplied the instructions within this post!

What does it Taste Like?

Kefir grains essentially live-off and eat the sugar (lactose) in the milk you pour on top of them. Whilst a cup of milk (250ml) will contain just over 13g of sugar, a cup of kefir will usually contain less than 1g sugar (the longer you ferment, the less sugar will be left). This of course changes the calories in the milk after it has become kefir – reducing them by about 50 calories per cup. It also means that kefir tastes different than milk. It is like a more tangy or sour tasting version of natural yogurt. Sometimes, it can even be a little effervescent.

kefir, probiotics, gut health
A glass of kefir with berries

Kefir is thicker than milk, but not as thick as yogurt – it could be described as a more pourable yogurt. Some people I have given it to have said it reminded them of the butter-milk they used to drink as a child. (I’ve never drank butter milk straight so I can’t comment!) Personally, I love the sourness of kefir – and often drink it on its own, but likewise I also add it to smoothies, salad dressings, make cream-cheese and dips with it – there are endless possibilities even if you don’t like the taste of it on its own!

Kefir also contains far more probiotic strains than yogurt, which you will see on the label typically contains between 2 and 7 strains of bacteria. Homemade kefir has been found to contain between 30 and 56 strains of bacteria and yeast when tested (Schwenk, 2015, p.10). Commercial kefir can often contain much less than this – always read the label!

Preliminary results from a University of Florida microbiology class showed kefir to have 10 billion CFUs (colony forming units) per millilitre – yes millilitre! Thats a lot of probiotic bang for your buck. Namely 150 billion CFUs per tablespoon! This study is still underway as they are now researching particular microbial strains present in the kefir so the final paper has not been published yet, but when it is I will link it here!

kefir, probiotics, gut health
Kefir-based salad dressing along with some lacto-fermented tomato ketchup.

I have begun to see ready-made Kefir drinks pop up in the fridges of health food shops, but it is often very highly priced – remember, once you have your own grains it will really only cost you the price of the milk you use to make kefir at home. When fed regularly with milk, your grains will last and continue to grow and multiply so you can share them with your friends and family!

How I discovered Kefir: 

The first time I tried kefir, back in 2014, it was a jar of ready-made kefir that I picked up in a health food shop. I used it to make a smoothie – in fact the photo of my very first kefir-smoothie was The Clean Coconut’s first profile picture for quite a while!

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It wasn’t until 2015 that I learned far more about kefir and decided to go looking for some grains. I went to various health-food shops asking where I could source the actual grains for making my own kefir, but to no avail. Little did I know the kefir grains were going to find me first!

Back at home I was tidying the kitchen when I found a bowl sitting on the table covered by a plate. I lifted the plate and saw some milky porridge which I assumed somebody must have been saving for later? Odd! I almost threw it out, but then I figured someone obviously left it there, covered up, on purpose.

A couple of days later and I saw that same bowl on the table, covered by the plate. God, I thought, that milk will be so sour by now! Yuck! When I lifted it to clear it though, it smelled fine. Must be a fresh bowl of porridge I thought. Why has somebody left a bowl of uneaten, cold porridge out on the table again?

Another couple of days passed and I had been talking to my mum about kefir and how I was dying to find some grains of my own – after everything I’d been telling her about it, she really wanted to try it too! In fact, she had just signed up to a series of podcasts from the Hay House World Summit and a couple of them were solely dedicated to probiotics, gut health and; kefir! What a coincidence! We listened to the amazing stories of Donna Schwenk and Chuckling Goat amongst others and were excited to locate some grains to start making our own kefir ASAP.

Back in the kitchen, my dad is at the sink with a sieve and that bowl of porridge. “Ew Dad! why have you left that porridge there all day – what are you doing with it – WAIT?? Is that… KEFIR??”

“Its a mushroom.” he replied.

“A what?”

“Its great stuff. I got it from someone at work, very good for your stomach” he added.

“Oh my God Dad – that is kefir! YOU have got kefir grains – how long have you had these?? This is exactly what we’ve been looking for!”

Turned out my Dad had been making kefir for about three weeks right under our noses! Its not exactly the most common thing to find so you can imagine how shocked I was to discover that, my Dad had some all along! I ran out of the kitchen to tell my mum and it was as if it dawned on both of us at the exact same time! Because Dad had been calling the kefir grains a “mushroom” she hadn’t clicked it until that moment either!

Following on from that my mother got to speak to Louise Hay on Hay House Radio after we had listened to all the wonderful podcasts from the World Summit. She told her how much we had learned from the wonderful probiotic podcasts and shared our little story about how those kefir grains were simply determined to find us 🙂

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Where to find the Grains

To get your hands on some kefir grains of your own, you will need to find somebody who makes their own kefir. Every time I make a batch of kefir my grains grow and multiply so I have been able to grow enough to give some to family and friends. If you really want your own kefir grains but don’t know of anywhere to source them, get in touch with me via my contact page.

 Ingredients and Tools:

  • Kefir “Grains” or SCOBY
  • Milk
  • A glass jar or ceramic bowl (not plastic or metal)
  • Elastic band
  • Tea towel
  • A plastic sieve
  • Wooden spoon or spatula
  • Funnel (If storing your kefir in a glass bottle)

Method:

  1. Place your kefir grains into a clean ceramic dish or glass jar. I love the Kilner or Ikea storage jars for making kefir. You will need to make sure that the glass/dish is not hot – remember your grains are living, so both hot and cold extremes can kill them.
  2. Over the grains, pour some milk. I choose organic milk to make my kefir. Don’t worry too much about the ratio of milk-to-grains, the only time a problem will arise is if you don’t give them enough milk and they starve. A good rule of thumb is to use at least 250ml milk per tablespoon of grains, however you can use more  milk than this if you wish to make more kefir!
  3. If using a jar, leave the lid open. Once the grains and milk are inside, cover the jar or bowl with a tea-towel or muslin cloth and secure the edges with an elastic band so that the opening is sealed. (Beware that, especially in the summer, fruit flies may be attracted to kefir that is not properly covered and this could destroy your batch – so be vigilant about keeping it tightly covered!).
  4. After 24 hours, your kefir will be ready. You will need to use a plastic sieve (grains do not like metal – never use a metal spoon to handle them either) to separate the grains from the kefir-drink. Put the kefir drink in a glass bottle using your funnel, or into jug, and store it in the fridge. It will last for a very long time int the fridge – it won’t spoil like milk would. However, the longer you leave the kefir in the fridge the more tart it will become.
  5. Return your kefir grains to the original dish or jar you used to make your kefir. Pour more milk over them and leave for a further 24 hours before repeating the process.
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Kefir with blueberries and a Raw Rev vegan protein bar

Notes:

  • If you leave your grains fermenting for longer than 24 hours, the sourness of your kefir will increase significantly. Any longer than 48-72 hours and you risk killing or starving your kefir grains. You will know they have died because, whilst they might look okay, they will no longer ferment the milk for you. To prevent this, ensure that you feed the grains with fresh milk every 24 hours.
  • Never rinse or wash your grains with water (especially chlorinated tap water!). This can kill strains of bacteria and reduce the potency of your kefir. If you feel you need to rinse them between batches (you don’t!) then only use milk to rinse them.
  • If you don’t want to continue making kefir, or are going away on holidays, you can store the grains in the fridge, covered in milk. The coldness of the fridge will slow down the fermentation so that the grains will not eat through the lactose in the milk as quickly. You can store your grains in the fridge for up to a week on about 500ml of milk (Or at least a cup of milk per tablespoon of grains). The more milk you give them, the more food they will have so I tend to give them a bit extra when they are in the fridge. After a week has passed, you can change the milk and continue storing them in the fridge for a further week. If you are going to be away for more than a week you will need to add significantly more milk to ensure the grains will have enough to feed on.
  • When you decide to begin using your grains again they may likely take a little bit longer to ferment as they have been ‘sleeping’ in the fridge. The first time you try to make kefir with them after waking them up you may need to leave them for 48 hours rather than 24.
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My Protein Pancakes, served with banana, berries and a probiotic vanilla kefir-cream dip

There is SO much more that you can do with homemade kefir and I hope to share this with you in some upcoming posts. For example, you can flavour your kefir by doing a second ferment and you can separate the whey from your kefir and use it to ferment vegetables and make probiotic lemonade with it too!

You may well have heard about some of the health claims associated with fermented foods like kefir. I haven’t gone in to all the research around probiotics in this post as there just isn’t enough room! However I will discuss this in an upcoming post. Whenever I see some promising research I will be sure to share it on my Facebook and Twitter accounts!

I hope this post has made it a little bit clearer what I’m talking about when I mention kefir in my Facebook, Instagram and Twitter posts and pictures!

If you have any questions or if you’ve tried kefir before I’d love to hear from you! 🙂

The Clean Coconut x

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References:

  1. Schwenk, Donna. Cultured Food For Health. USA: Hay House, 2015.

Breakfast: How do you like your Protein & Fats in the Morning?

 

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If you’ve been following The Clean Coconut on Instagram, Facebook or Twitter you may have noticed my obsession with breakfasts similar to the one above! There is no doubt – I’m a big fan of high-protein breakfasts that are full of good fats and low in carb.

In general, I don’t tend to train in the mornings, at least not Monday-Friday, so I don’t really need carbs in the morning. I prefer to keep my carbs for pre and post workout. If I was training on a Saturday morning I would usually opt for my Proats or Protein Pancakes for a higher-carb breakfast that would adequately fuel my workout. If I’m not training in the morning though, nine times out of ten my breakfast will be low carb, high protein, with some healthy fats.

Lately I have been opting for combinations of eggs, greens and other veg, along with another protein source such as smoked salmon for my morning kick-start. I also often wash this down with a glass of kefir for a low-carb probiotic protein boost. Kefir has the consistency of a drinkable yogurt and because the good bacteria in the kefir ‘eats’ the lactose (milk-sugar) in the milk, a cup of kefir will typically contains one gram or less of sugar, compared with about thirteen grams of sugar in a cup of standard milk. Basically kefir boosts my protein intake in the morning because it has the same protein level as milk would, yet it maintains my low-carb morning time macro-nutrition because its has little-to-no sugar. Read more about kefir here. 

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Having a low carb breakfast that is high in protein and contains healthy fats also helps to prevent blood-sugar spikes and allows the insulin response to be controlled. Essentially, this helps me to feel fuller for longer and helps eliminate sugar or carb cravings throughout the day. Apart from that though, this truly is a delicious breakfast which I really look forward to! It doesn’t take very long to make and can be cooked in one pan so there is minimal clean-up when you’re rushing in the morning.

For this breakfast I have three different flavour options which I alternate between depending on which one I’m craving! You can vary the specific amounts of eggs/veg/salmon etc. to suit your own specific nutritional needs and appetite. Each picture represents one  portion for me.

breakfast, low carb

Breakfast: Main Ingredients

  • Eggs (organic, grass-fed)
  • Selection of greens and other veg, I tend to choose some or a mix of all of the following; kale, spinach, courgette, tender-stem broccoli, asparagus, spring onion, peas, mushroom, tomato, shallot. I like to have at least half my plate filled with veg.
  • Another protein source; usually smoked salmon, sometimes chorizo. You could also use chicken or another suitable protein source, but when I’m stuck for time in the morning I find the former options a lot handier! Sometimes a little bit of cheese depending on the flavour (see below).
  • Raw, organic, virgin coconut oil – to cook.

Flavour Combinations:

I usually choose from one of the following three flavour combinations when cooking this breakfast;

  1. One teaspoon each of turmeric, chilli flakes and smoked paprika (use a half-teaspoon of chilli flakes or less if you don’t want it too hot).
  2. The leaves from one sprig of rosemary and one sprig of thyme, both finely chopped along with a teaspoon of dried sage (or use fresh sage too if you have it!).
  3. One teaspoon of dried oregano, 8 fresh torn basil leaves, black pepper, extra tomato and some mozzarella. I use chorizo or parma ham rather than smoked salmon for this version.

To each of the above flavours I will also add two teaspoons of Bragg’s Liquid Aminos, but if you can’t get your hands on that then try using tamari instead.

Adding flavour combinations like these to your breakfast really makes all the difference. It is not a struggle to eat your greens when they taste this good!

Breakfast: Method

  1. Melt some coconut oil on the pan and add in your veg. I usually start with the tougher greens like broccoli, asparagus and black-kale and then add the softer veg like mushroom and tomato etc. after a minute or two.
  2. Toss your flavouring of choice and your Bragg’s Liquid Aminos all over the veg. Allow to cook.
  3. Add in your smoked salmon or other protein source and toss together.
  4. Finally, when the veg is pretty much done, I make a space on the pan, crack two eggs open and allow them to cook with the veg. If you really wanted to boost the protein in this breakfast you could also add an additional egg white or two at this point.
  5. If you want to up the fat or fibre of this breakfast try sprinkling the end product with some ground flax seed or chia seed.

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I love a soft yolk , its my favourite part of an egg! That’s why I tend to cook my breakfast this way rather than mixing it all together in an omelette. I do make omelettes from time to time though and likewise, each of the above flavour combinations will work really well in any omelette!

So have a go at this breakfast for a week or two and see if it keeps you full for longer and helps curb those mid-morning cravings!

The Clean Coconut x

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Grocery List: What’s in my Shopping Trolley?

 

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I’ve been asked a few times to go through what I buy on a weekly basis so here it is! It won’t be an exhaustive list but it will earmark the essentials!

When planning meals I try to look at my protein, carbohydrate (including fibre) and fat needs as well as my micronutrient needs (vitamins and minerals). These needs will depend on my goals at the time, specifically; do I want to lose fat, maintain my weight or gain muscle? I also try to time my meals in such a way that they fuel my workouts and aid my recovery and, as such, optimise my body composition.

As well as this I endeavour to ‘eat clean’ by choosing whole-food sources of nutrition and keeping any processed foods to a minimum. In general, I don’t tend to buy foods with long lists of unrecogniseable ingredients, artificial flavourings, colours or anything with added sugar etc. A good rule of thumb is to steer clear of any food you will find a T.V. commercial for!

For the purposes of this article I have broken my grocery list down into the three different macronutrients; protein, carbohydrates and fat, and at the end I have included some of my favourite ways to add flavour to my food. Lastly, I’ve listed a few of my favourite treats!

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Grocery List:

1. Protein:

  • Chicken – always on my weekly grocery list!
  • Turkey/turkey mince – more commonly found in shops now but you can always ask your butcher to mince a turkey breast if you don’t see it on display – that’s what I used to do!
  •  Fish – prawns, smoked salmon, cod etc. I also usually have a couple of tins of tuna steak in the cupboard incase I’m ever stuck for lunch/dinner in a rush. I rarely need it but it is good to have if I’ve nothing else and can’t get to the shop – it stops me reaching for the wrong things! Having prawns in the freezer is also really handy if you need to put together a quick lunch or dinner.
  • Red Meat; steak and steak mince, lamb; I probably only eat red meant one or two times a week.
  • Protein powder – I take this after training and use it in some recipes for example my protein pancakes, my proats and my smoothies. I use either whey or rice protein or a vegan protein blend. I choose brands that are free from artificial colours or flavours.
  • Greek yogurt – Glenisk high protein greek yogurt is my favourite.
  • Eggs – when possible I choose pasture raised, organic eggs.
  • Kefir – a fermented milk drink I make which contains less sugar than yogurt and far more probiotic strains – more on this in another post!

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2. Carbohydrates:

  • Lots of green vegetables; broccoli, courgette – which I also use in my proats and often spiralise as a pasta/noodle replacement for things like spaghetti Bolognese, celery, spinach, kale, peas, spring onion, asparagus, cabbage (I often use savoy cabbage as a low-carb wrap, for example in my vegan tacos). Green vegetables are definitely a big staple of my weekly grocery list.
  • Other vegetables; Mushrooms, onion, cauliflower (which I often serve as ‘rice’ with dishes like curry or my Indian Dal), carrots – can also be spirallised or eaten as carrot sticks. The only vegetables I wouldn’t eat as much would be the starchier ones like parsnip and potato. They aren’t off limits at all but I just don’t tend to eat them daily. I do like sweet potato but at the moment I’m not eating it daily either, rather I’m reserving it for the weekend! I love butternut squash too and include it in a few recipes such as my soup recipe. I also love fermenting my vegetables to boost their probiotic benefits.
  • Salad – shallots, tomato and others as named above.
  • Oats –  I tend to eat these on weight-training days in the evening in the form of proats with courgette. I sometimes use buckwheat or quinoa flakes in the same way.
  • Fruit – before the gym I will almost always have a banana with a tablespoon of nut butter. The nut butter helps to offset the insulin response to the banana and allows the energy from the banana to be released gradually throughout my workout. If I didn’t have a banana to hand I would probably choose an apple or pear. The only other fruit I tend to eat regularly would be berries as they are reasonably low in carbohydrate. They are also my favourite type of fruit so its win-win! I use lemons and limes in dressings and in smoothies too. I also use goji berries and other dried fruit from time to time and especially in my clean baking!
  • Wholegrain buckwheat flour – I use this in my protein pancakes as it is a lower calorie flour and it is also gluten free so it is great if you have problems digesting gluten!
  • Brown rice and brown rice pasta. I also use buckwheat pasta when I can get my hands on it.
  • Rice Milk is high carb and much higher in calories than almond milk, however I will usually have some rice milk in my post-workout protein shake (at the moment 100ml rice milk, 300ml almond milk but if I was trying to gain muscle I would be eating a higher amount of carbohydrate so the amount of rice milk in my post workout shake would probably be higher). The reason I include these simple-carbs post-workout is to replace glycogen lost from my muscles during my workout and thus aid recovery along with the protein. They also make the shake taste sweeter of course!
  • Quinoa/amaranth/Beans/Lentils – these are not neccesarily daily staples but I would have them in the cupboards for particular recipes.

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3. Fats

  • Coconut oil – I cook with this all the time; extra virgin, raw, organic.
  • Olive oil – extra virgin, I put this on my salad.
  • Avocado – yum.
  • Nuts – I LOVE almond butter and peanut butter! I use homemade cashew cream in my butternut squash soup too – click to view the recipe. 
  • Seeds – sunflower seeds are really high in protein, plus I love chia seeds and linseed, they are great for boosting your fibre intake too.
  • Eggs – the fat is in the yolk.
  • Omega supplement (Wild alaskan salmon oil) and fermented cod liver oil – I take these daily. I can do a separate post on my daily supplements if that would be useful!
  • Coconut milk – in certain recipes but not a daily staple. Check the ingredients of the brand you are buying!

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Grocery List – Condiments:

  • Herbs – fresh and dried
  • Spices
  • Fresh garlic/ginger/turmeric/chilli
  • Vinegar – balsamic, apple cider, red/white wine vinegar
  • Liquid Aminos (Braggs)
  • Fish sauce – check the ingredients as I’ve seen a lot of brands with added sugar and other rubbish. I got mine in an Asian supermarket and it has been traditionally fermented for 18 months with only fish and salt as ingredients.
  • Himalayan pink salt
  • Hot sauce – Frank’s Original
  • Stock – I make my own as much as possible and keep it in the freezer to use as needed rather than resorting to processed stock cubes (even the organic ones have flavour enhancers and other crap in them!)
  • Olives, capers, sun-blushed tomatoes.
  • Tomato puree, tinned tomatoes.

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Foods I Eat More Sparingly/As a Clean Treat:

These foods are not always staples of my diet or grocery list but I love them (in moderation!)!

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  • Protein bars – I try to choose ones with the ‘cleanest’ ingredients – my favourite are Rawrev, pictured above, as these do not contain any artificial flavours, colours or sweeteners, they’re also GMO free and organic. I try to avoid soy-based protein bars. I’d love to find some more ‘clean’ protein bars that are free of artificial flavours/colours/sweeteners – if you have any good recommendations for me then comment below!
  • Protein nut butters, also pictured above.
  • Hummus
  • Dark Chocolate
  • Popcorn – the odd time but always organic/non-GMO and popped in the pot – never microwave popcorn!
  • Cheese – fresh mozzarella, parmesan and cheddar mostly. I love cheese but I wouldn’t have it everyday.
  • Parma Ham – check the ingredients as a lot of brands have loads of additives and preservatives, the one I buy just has pork and salt. You’ll see it in the picture below. I use this in a few recipes.
  • Red wine (never appears on my grocery list!! 🙂 )

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Of course if I go out for dinner or am at a special celebration I may likely deviate from this list but for 90% of the time this is how I shop, cook and eat. If I’m cooking a treat meal on the weekend it will be comprised of all the things I’ve listed above. There aren’t really any specific foods that I completely restrict from my diet so if there’s something I haven’t mentioned its probably because I don’t like it or it won’t help me meet my nutritional goals at the moment.

When I’m baking clean treats like my Chocolatey Chewy Superfood Paleo Bites there are other ingredients I will use that I haven’t listed within this post as they are not necessarily weekly staples of my diet. I can do a seperate post or grocery list on the main foods I use for clean baking if that would be helpful too! I also did a post back in January on my favourite non-alcoholic drinks which you might like to check out.

If you want to see how I use all of the food from my grocery list in my daily meals, follow me on InstagramFacebook and Twitter where I regularly post meals! If there’s any great healthy food I’ve left off my grocery list that you think I should know about then comment below!

The Clean Coconut x

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Paleo Bites: A Chocolatey Chewy Superfood Recipe!

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When you’re trying to eat ‘clean’ you definitely don’t need to go without a treat. I created these Paleo bites in an attempt to curb cravings in a nutritious way. They are great with a mid-morning coffee or even a matcha latte!

These bites are naturally sweetened with maple syrup and dates. They are vegan and are also gluten free. The recipe makes about 15 golf-ball sized bites. I chose to decorate them with bee pollen and desiccated coconut. These toppings are high in fibre, with bee pollen containing almost 25% fibre and desiccated coconut having about 13% fibre. Bee pollen is also high in iron and zinc and is about 16% protein.

What I love about these bites is that despite the fact that they contain lots of goodness, they still feel like a really indulgent and tasty treat and are very satisfying! So next time you’re feeling like a treat, avoid the processed rubbish with its sugar-laden empty calories and give these a go instead!

Paleo Bites: Ingredients:

  • 4 Tablespoons Almond Flour (Ground almond)
  • 6 Tablespoons Almond Butter
  • 1 Tablespoon Maple Syrup
  • 8 Pitted Dates (Try to get organic dates or sulphite and additive free dates as many packs I’ve seen have added sugar!)
  • 1 heaped Teaspoon Raw Cacao Powder
  • 2 Teaspoons Vanilla Extract
  • 1 Tablespoon Rice Milk
  • 1 Tablespoon Dark Chocolate Chips (I use Plamil dark chocolate chips)
To Decorate:
  • Bee Pollen
  • Desiccated Coconut
paleo bites
Almonds form the base of this recipe, I use ground almond flour and almond butter which adds extra protein.
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I use this organic vanilla extract from Nielsen-Massey for these paleo bites also.
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Cacao powder is a raw version of cocoa powder. As it is not heat-treated, it retains a higher nutritional profile than cocoa powder.
paleo bites
I use this organic maple syrup to sweeten the recipe
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This recipe also includes some pitted dates which add that lovely chewy texture.

Paleo Bites – Method:

  1. Place the dates, rice milk, maple syrup, vanilla essence, cacao powder and almond butter in a blender and blend until smooth.
  2. Add the mixture to a mixing bowl and mix with the almond flour and dark chocolate chips.
  3. When thoroughly mixed, roll into bite-size balls.
  4. To decorate, set out bowls with your choice of toppings – I really like bee pollen and desiccated coconut on these. Roll each individual ball in either bee pollen or desiccated coconut to coat. You could even leave some plain or you could try coating some in raw cacao powder, cacao nibs or crushed nuts – get creative!
  5. Return to baking tray and allow to set fully in fridge before transferring to a sealable jar.
  6. Keep stored in fridge.
  7. Enjoy 🙂

The Clean Coconut x

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