This is a delicious, creamy, smooth and chocolatey tart and its no bake!

Here in South Australia avocados are currently cheap and they happen to make a lovely mousse when combined with chocolate. This is easy to make and can be whipped up at short notice, the only catch is the avocados must be perfectly ripe, so not firm and not over ripe, just at that perfect creamy ripeness. I have used the hass variety and the reed both are great, the reed is that little bit creamier. Avocados are powerhouses of nutritional benefits, from good fats to fibre, an avo a day, keeps the doctor away!


Recipe:

Base:

220g pitted dates or medjool dates

100g shredded/flaked coconut

50g sunflower seeds or roasted almonds (toasted/roasted nuts or seeds give a deeper flavour, but its still tasty if you don’t)

2x tbsp coconut oil


Place all ingredients in kitchen processor and blitz until it comes together, then press into lined tart or cake tin (15cm or similar), if you have a smaller tin, make the base go up the sides, place in fridge whilst you prepare filling.


Filling:

360-400g avocado, about 4x medium hass avos or 3x reed avos

100g allergen free dark chocolate

1/2 cup cacao powder

4x tbsp coconut milk or plant based milk

4x tbsp maple syrup

1x tsp vanilla paste

pinch of salt


Melt the chocolate and add to food processor with avocado flesh, cacao powder, milk, syrup, vanilla paste, salt and blitz until silky and smooth, then taste, add more maple syrup if needed, if you feel its not smooth enough add another tbsp milk and blitz again.


Then scoop into base and smooth out, let set for 2-3 hrs, min., in fridge, then decorate with fresh fruit or not, enjoy!




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This is what my kids have loved having most mornings for years, it's allergy friendly, gut friendly and packed with nutrients. It also has no sugar, other than the natural sugars found in bananas and dates. This is very different to the options found in the cereal aisle at the supermarket, which are high in sugars, high in refined grains and are fortified with low grade synthetic nutrients, none of these support gut health, immune health or give long lasting energy. One of the best things you can do for your/child's health is ditch the supermarket cereals, make your own, do eggs, smoothies, anything with real foods. Let me know if you give this a go and please send any questions you have to nutrition@bovell.com

I sprout the buckwheat first, it's not as scary as it sounds, its also not necessary, but does increase the nutrients and their availability. However I only suggest sprouting if you have a dehydrator, an oven is going to destroy the additional nutrients sprouting achieves. I use a 9 tray Excalibur dehydrator, at just below 35C for 24hrs. I make bulk granola and use around 1.5kg of buckwheat.



This is not a strict recipe its more of a how too, you can add more seeds, coconut or add some nuts, sprout or not sprout, change up the flavours. Check out the video below to see how I make it.


Recipe

600g or more of buckwheat groats

300g or less/more wheat free rolled oats

100g or less/more shredded/flaked coconut

150g or less/more pumpkin seeds

150g or less/more sunflower seeds


Granola 'glue' - this is what gives flavour and makes clusters

3x ripe bananas or any fruit that can be easily pureed, think apples, pears, peaches, you will need min. 1 cup

100g or more of pitted dates, soak for 15mins in boiling water, then drain, not necessary if using medjool dates

40g or more cacao powder, this is optional

20g cinnamon powder, this is for flavour can be swapped for vanilla paste

2x tbsp coconut oil, melted


Method

Place buckwheat in bowl and cover with water, soak for 30 minutes. Drain it through a sieve and rinse with fresh water, it will be a bit slimy, this is ok. If you want to sprout, rinse a bit more and let it sit in the sieve hanging over a bowl. Depending on the weather it will take 24hrs to 72hrs to sprout, in winter rinsing once pre day is fine, summer twice a day. You will see little sprouts growing, I let them grow a few ml, usually no longer than 5ml, mostly because I need to get it made! Sometimes you may find very fine white hairs on the sprouts, these are fine, any other colour or obvious mould start again, in the 7yrs I have made this, it's only happen once, I left it way to long over a few hot summer days.


Once buckwheat is rinsed and drained, place in large bowl and add oats, coconut and seeds, using a large spoon to mix together.

Add granola 'glue' ingredients to a blender, remember to drain dates first, and blend until smooth, if you are concerned you have too much liquid compared to dry ingredients add half, mix and then add more if needed.

Pour onto dry ingredients and mix well until every thing is coated, spread onto baking trays and place in oven at 150C for 30-45mins, less if you have thin layers, more if thicker, let cool COMPLETELY before breaking up and storing. If you have sprouted, spread on dehydrated trays and dehydrate between 35-41C this will get you the full benefits of sprouting.










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These are an awesome snack, allergy friendly, full of veggies and you bake them all at once, woohoo! no standing over stove top. I make them with eggs, but they can easily be made with chia/flaxseed egg and because you bake them they actually stay together.


Sweet potatoes and carrots are packed with Beta-Carotene, which is the precursor to Vitamin A, our body makes this conversion in the liver. Vitamin A helps modulate the immune system, so helps balance, plus supports the reduction of IgE, an immunoglobulin that is increased in those with food allergies. So including sweet potatoes regularly is helpful when dealing with food allergies. Plus these fritters are packed with fibre, which is so important, when supporting gut health.


If you can have dairy, I think these would be delicious with Tzatziki, but if not try my avocado dip.



Recipe

1x medium sweet potato

3x medium carrots

3x spring onion, sliced

1/2 cup of fresh herbs, finely chopped

2x cloves of garlic, chopped

1/2 tsp chilli powder

1x tsp cumin powder

1/2 tsp salt, plus a little extra

4x tbsp gluten free flour, I use tapioca

3x eggs or chia/flaxseed 'eggs'


Grate sweet potato and carrots, then place all in a sieve, suspended on a bowl, then sprinkle a little salt over mixture and gently mix. Leave it to sit for a minimum 10 mins, this is the key to making these work, the salt will help draw out the moisture, which is necessary, otherwise they will be too wet and break apart.


Pre-heat oven to 200C. After 10 mins or more, squeeze the mixture with your hands, do this several times, squeezing the liquid out (see video below). Pop the mixture into a bowl with spring onions, herbs, garlic and spices, mix through with fork, add GF flour and mix. Then add eggs/chia eggs and mix through until well incorporated.


Line a couple of baking trays with greased baking paper. Place dollops of mixture ( heaped dessert spoon size) on baking tray about 2cm apart, press down lightly, then drizzle with olive oil over the top, cook for 15-20 mins or until crispy around edges.


Avocado Dip

2x soft avocados

2x tbsp of mayonnaise or plain plant based yoghurt

1x tbsp lemon are an awesome snack, allergy friendly, full of veggies and you bake them all at once, woohoo! no standing over stove top. I make them with eggs, but they can easily be made with chia/flaxseed egg and because you bake thmem they actually stay together.


Mash avocados with fork (great job for the kids) then add remaining ingredients and mix thoroughly, or you can pop all into blender and whizz up. Serve with fritters




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