Tropical Smoothie with Coconut, Mango & Banana – Full of Raw Goodness
You’ll find the recipe for a rather delicious dairy-free tropical smoothie with coconut, mango & banana at the bottom of this post. But I’m starting off with a look at a few raw products that are currently available. Whilst I’m not quite at the forefront of raw food consumption, it does make up a part of my diet and I don’t just mean salad leaves. I’ve been a fan of raw chocolate since long before I started this blog; the concept of raw chocolate and other sweet treats that are actively good for you is one I find most appealing. Unlike cheap chocolate bars, I find these satisfy quite quickly and I’m unable to gorge myself on them.
The UK has a long tradition of coconut use, one of the advantages of a global empire I suppose. However our usage has been somewhat limited to desiccated coconut and whole coconuts, usually found as a target in fairgrounds and often past their best. In recent years the products have become much more diverse and coconut has now gained the status of a superfood. I’ve always been a fan and use coconut in a number of ways. However, when I was sent a bundle of coconut products from Cocofina to try out, the coconut oil was the only item I was familiar with.
Cocofina, which means fine coconuts, was conceived with the idea of selling a healthful drink that was naturally sweet and would need no added artificial colours or preservatives. It started off in 2005 selling 100% pure coconut water. The company has now branched out into other coconut products. There are over 100 varieties of coconut and they have many uses. Harvested young they are best for water and the mature ones are best for oil. I was pleased to see that all Cocofina products are organic and certified by the Soil Association. The company also supports Action Against Hunger, vowing to raise at least £5,000 a year.
Once again, I roped CT in to help out with some of the tasting. As coconut is one of his favourite foods, he was not averse. After tasting all of the products, I set to and baked this coconut chickpea chocolate cake using the nectar and oil.
Coconut Water – 100% filtered coconut water from green coconuts.
Cocofina claim that this multi award winning drink can refresh, reenergise and rehydrate; it’s full of vitamins and minerals and is naturally isotonic. I was expecting it to taste like the water you get when cracking open a mature coconut, but it was noticeably different. It was sweeter with a slightly smokey taste, pleasant but not quite as nice. I was really rather excited to find you can buy coconut water, as a natural alternative to dairy is hard to find. This came in a 500ml plastic bottle. I know plastic is the modern way, but I would prefer to see a healthy drink put into a glass one. After sipping it to see what I thought, I decided it would make a great base for a breakfast tropical smoothie. It did. See recipe below.
It has the look and feel of runny honey, but the scent and taste of light molasses. We both really liked it and had to restrain ourselves from spooning it directly from the jar into our mouths. It made a really tasty chocolate glaze which I used for the coconut chickpea cake and a subsequent vegan cake I’ve made. The nectar has a low GI so is a healthier option than sugar and would also make a great vegan substitute for honey. I was pleased that this product did come in a glass jar. It contained 350ml.
I’m a big fan of coconut oil and have written a fair bit about it on this blog already. It is a particularly healthy oil and is good spread on toast, used in baking and for frying as it has a high smoking point. This one is cold pressed extra virgin and organic. It smells and tastes deliciously of coconut. Like the nectar, it came in a 350ml glass jar.
Coconut Snack Bars
All of the bars weigh 40g and are organic, dairy free, wheat free and have no added sugar.
Organic Coconut & Cocoa Bar – raisins (containing sunflower oil), dates, coconut, cocoa nibs, cocoa powder.
Described as a pre-workout snack, this is toothsome bar that in my book could be eaten at any time. Coconut and chocolate is one of those combinations that just work: the flavour here is well balanced with the coconut being dominant and the cocoa enriching the flavour and reducing the sweetness. Both chewy and crunchy from the coconut and cocoa nibs, the texture encourages you to savour at length. Hello Cocofina, goodbye Bounty, quipped CT.
Organic Coconut & Date Bar – raisins (containing sunflower oil), coconut, dates, oats.
It’s nice and coconutty with shards of dried coconut which make it particularly chewy; in CT’s own words “it’s fun to carry on chewing and squeeze out every last bit of flavour”. It is quite sweet with an almost honey like taste and very enjoyable. CT suggested that a Levantine merchant would stock up on these in preparation for a long camel train trip.
Cocofina Macaroon Bar
I’m guessing this is a recent addition to the range as the wrapper is plain and has no information on it other than the name and best before date. Firmer in texture than the other bars, it tastes of coconut and honey. It’s quite sweet, but due to its firm and chewy texture, it gives the jaws a good work out. It reminds me of the sweets I used to eat and enjoy in Egypt. Sweet is the operative word; it feels more like an item of confectionary than an energy bar, but is nonetheless delicious.
Brownies by Rawness
Rawness is a company, based in richmond, that started making 100% raw desserts for local consumption. Take a look at their website if you need to be convinced as to the allure of raw cakes and chocolates. They have recently introduced a range of brownies that are more robust and can be sent by post and thus distributed more widely. Despite the name, these didn’t really resemble classic brownies which, in my opinion, should be soft, fudgy and uba-sweet with a crusty top. These were in two layers and whilst the top was indeed fudgy, the bottom was decidedly chewy. Forget the name though and you have one very tasty and satisfying piece of confection which I defy anyone not to enjoy.
As I read the list of ingredients, I got more and more excited; they sounded both exotic and luxurious. I was intrigued by the Medicine Flower mentioned, so went off to investigate. It turns out they are an American company offering a range of concentrated extracts using a cold pressed extraction method. They have some very unusual flavours and are certified organic. The brownies, though small, are quite substantial and weigh 55g each. Sitting in their little wooden trays and encased by protective plastic, they would make ideal picnic fare. I was sent three flavours to try. CT helped me out in the task. We found sharing three between us was more than enough to satisfy us after a long session of gardening.
Hazelnut Caramel Brownie – hazelnuts, hazelnut butter, dates, Peruvian cacao powder, Peruvian cacao butter, heather honey, lucuma powder, extra virgin olive oil, vanilla, Himalayan crystal salt.
Whilst hazelnut is dominant and caramel notes are obvious, other complex flavours weave their way around the palate. We were hard pressed to describe them, but how about this: slightly floral, heathery taste and an elusive whisky tang.
Cherry & Walnut Brownie – walnuts, almonds, walnut butter, dates, Peruvian cacao powder, Peruvian cacao butter, honey, sour cherries, sour cherry powder, lucuma powder, extra virgin olive oil, vanilla, Medicine Flower Cherry Extract, Himalayan crystal salt.
Crikey those cherries are sour. Eat this if you are flagging in front of your computer and you’ll soon be woken up. We really liked the contrast between the sweet chocolate, crunchy walnuts and tart cherries. This is less complex in flavour than the previous one, but unusually for a brownie it is quite refreshing.
Banana Pecan Brownie – pecans, almonds, pecan butter, dates, Peruvian cacao powder, Peruvian cacao butter, honey, banana pieces, banana powder, lucuma powder, extra virgin olive oil, vanilla, Medicine Flower Banana Extract, Himalayan crystal salt.
Decorated with a piece of dried banana and a pecan nut, there is no doubt what this brownie contains. The banana is very much the dominant flavour here, but it somehow tastes fresh and quite pleasant. And that is the opinion of two banana sceptics. Like the others, the nuts provide plenty of crunch which encourages you to keep right on chewing.
NB 16/08/18 I can no long find the link to Rawness, so it looks as though they are no longer in business. This is a real shame as their brownies were absolutely delicious..
Heavenly Cacao with cacao & red berries – sultanas, dates, cranberries, goji berries, oats, vegetable glycerine, cacao powder, cacao nibs, cacao butter, maca powder.
Described as a cold pressed cacao and goji berry flapjack, this is a 38g bar which is packed full of goodness. The cacao is cold pressed making it additionally nutritious. The texture is complex and interesting with crunchy cocoa nibs, oats and chewy dried fruit which makes it virtually impossible to wolf down. It is rich in cocoa and quite filling, but also has a slight tartness which I found particularly refreshing. Not only did it taste nice, but with added goji berries and maca powder I was sure it could only be doing me a power of good. This is just the sort of pick-me-up bar I love to have with me when out walking the Cornish moors and coast paths. The only thing missing for me was the fact it was not organically certified.
Indigo Herbs of Glastonbury
Indigo Herbs of Glastonbury recently sent me a raw chocolate kit with a host of other organic goodies, so my exploration of raw foods will continue for a while longer yet. So far I have used the organic mango and banana they provided to make the smoothie recipe below and some coconut flakes to decorate the afore mentioned chocolate coconut chickpea cake I made last week.
Tropical Smoothie with Coconut, Mango & Banana
This tropical smoothie is super easy to make. The trickiest bit is getting all of the mango flesh out without making a fearful mess. Once that’s done, it’s just a question of bunging everything into a blender. I didn’t have my Vac2 Optimum Air Vacuum Blender at the time, but it would have been ideal for this, preserving all those fabulous nutrients. To find out just what this splendid power blender can do, take a look at my review.
As you’d expect from a recipe made with coconut, mango & banana, this dairy-free tropical smoothie was delicious. It was smooth, refreshing and made for a really good breakfast. We felt as though all those raw nutrients would keep us going for hours – and they did.
Tropical Smoothie with Coconut, Mango & Banana – The Recipe
- 500 ml coconut water
- 1 banana
- 1 mango
- 1 tbsp chia seeds
- 1 scant tsp maca powder
- 1 heaped tsp raw cocoa powder
- Cut the mango in half and scoop out the flesh with a spoon. Peel the banana.
- Place all ingredients into a liquidiser and process for a few seconds.
- Pour into glasses and serve.
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