Choc Coconut Slice
So delish, you won't believe this one is raw...
- 3 1/2 cups shredded coconut
- 1/4 cup coconut oil
- 4 medjool dates
- 1/3 cup cashews
- 3 Tbsp maple syrup
- 1/2 cup coconut oil
- 1/2 cup cacao powder
- 4 Tbsp maple syrup
- Place all the base ingredients except for the shredded coconut into a food processor and process on medium to high speed until the mixture turns into a paste. Don't worry if it's not totally smooth - you still want there to be small chunks of dates in the mixture.
- Add the shredded coconut and mix on a lower speed until well combined.
- Transfer the mixture to a square 20x20cm silicone cake container (or metal cake tin lined with baking paper) and freeze for at least 15 minutes.
- To make the chocolate topping, place all the topping ingredients into a food processor and process on the highest speed until very smooth. The consistency should be tar-like.
- Spread the topping over the base and freeze. Once it's hard, cut into squares and serve.
A word from The Raw Food Girl
This is one of the first raw slices I ever created. It was my go-to treat to make whenever I needed to take a sweet dish somewhere for morning tea, because it's so easy to make! My original version used agave, but I've since adapted it to omit this particular ingredient because of it's dangerously high fructose content.
I try to avoid added fructose as much as possible, limiting my intake to fresh fruit as much as possible (which is great for you - don't be afraid of fruit!). However, this study shows that fructose consumption has risen in parallel with the epidemic of obesity. And since 2 out of 3 Australian adults are now considered to be overweight or obese, cutting fructose right down might be a fairly good idea.
Nevertheless, a recent study in mice compared the metabolic effects of agave nectar white sugar over a 34 day period. The results indicated that the mice eating agave nectar gained less weight and had lower blood sugar and insulin levels. Interesting.
It would be prudent to look further at the long term affects of fructose consumption however. In a short-term study such as this, the results are probably not unexpected - the glucose in plain sugar elevates both blood sugar and insulin levels, whereas fructose does not. It's still not something I would want to be putting into my body on a regular basis, because even though agave has a much lower GI (Glycaemic Index) rating than sugar, it's only one component of the nutritional framework for categorizing food. So treat agave as, well, a treat.
One more thing - we're using lots of coconut here (as you might expect in a Coconut Slice), but if you're not fond of the strong taste of extra virgin coconut, opt for a flavourless (deodorised) variety like this one. If you'd like to learn more about the difference between the two, have a read of this article.
In short, cold pressed extra virgin is more nutritious, but haas a much stronger taste. So choose wisely! ;)