Back to School Recipes

by Lisa Bell, Registered Holistic Nutritionist

One of our lovely Foodsmiths customers, Melanie, recently made me a batch of homemade coconut manna (also known as coconut butter). It is seriously delicious – so good you could just eat it with a spoon!

I was inspired to come up with some quick and easy recipes using coconut manna. All of these recipes are free from peanuts, tree nuts, refined sugar, and gluten. These tasty treats are perfect to pack in school lunches, or they can be enjoyed as an after-school snack.

First, here is Melanie’s recipe for Homemade Coconut Manna:

Melanie based her recipe off of this recipe from Oh She Glows: http://ohsheglows.com/2010/06/22/homemade-coconut-butter/

Her only modifications are that she uses 3 cups instead of 2 cups of unsweetened, shredded coconut, and that the Oh She Glows Recipe uses a food processor, but Melanie uses a high-speed blender. It works perfectly to produce creamy, delicious coconut butter!

Simply put the shredded coconut into the blender or food processor and mix on high speed. Maybe 3-4 minutes in the blender, 10 minutes in the food processor. You may have to scrape down the sides once or twice. Once it is smooth and creamy, pour it into a glass jar with air tight lid. Should keep up to a month at room temperature, if it lasts that long (but, it won’t, because it’s so tasty)!

Easy Date and Chia Energy Balls

This recipe is so easy to whip up in a food processor or blender, and it’s full of healthy fats and fibre. The chia seeds help to hold the balls together and give them a nice crunch, while adding some healthy omega-3 essential fatty acids. This small batch makes about 12 bite-sized balls, but the recipe can easily be doubled.

  • 3 Tbsp coconut manna (I used Melanie’s homemade, but you can find the Nutiva brand in-store)
  • 2 Tbsp sunflower seed butter (I used Sunbutter, which is free from the top allergens, including peanuts, tree nuts, and gluten)
  • 5 medjool dates
  • ½ Tsp vanilla extract
  • 1 Tbsp chia seeds (I used Nutiva organic)
  • ¼ cup organic, unsweetened, shredded coconut (I used Earth’s Choice)

Blend all ingredients except the shredded coconut together in a food processor. Roll into bite-sized balls, squeezing together as you roll them. Pour shredded coconut onto a plate, and roll balls to coat them in coconut. Chill in the fridge to set.

Easy Sunbutter Chocolate Chip Energy Balls

  • 2 Tbsp coconut manna (I used Melanie’s homemade, but you can find the Nutiva brand in-store)
  • 2 Tbsp raw honey (I used Crooked Hills creamed wildflower honey)
  • 2 Tbsp butter
  • 4 Tbsp sunflower seed butter (I used Sunbutter, which is free from the top allergens, including peanuts, tree nuts, and gluten)
  • 2 Tbsp organic unsweetened shredded coconut (I used Earth’s Choice)
  • 2 cups of organic, gluten free oats (I used Bob’s Red Mill)
  • ½ cup chocolate chips (I used Krisda, which is sweetened with stevia)

Heat coconut manna, honey, butter, and sunflower seed butter in a medium sized saucepan over low heat until all ingredients are mixed well. Add in shredded coconut and oats, and mix well. Allow to cool in the fridge for an hour or so, and then mix in chocolate chips. Form into bite sized balls by hand, and then chill in the fridge or freezer to set.

Baked Coconut Cranberry, Blueberry, Cherry Granola

(pictured at top)

This recipe is nearly identical to the recipe above, but it’s baked in the oven to make a toasty, chewy granola. Great served as breakfast with yogurt and fresh fruit, or packed as a school snack.

  • 2 Tbsp coconut manna (I used Melanie’s homemade, but you can find the Nutiva brand in-store)
  • 2 Tbsp raw honey (I used Crooked Hills creamed wildflower honey)
  • 2 Tbsp butter, plus extra for the pan
  • 4 Tbsp sunflower seed butter, divided (I used Sunbutter, which is free from the top allergens, including peanuts, tree nuts, and gluten)
  • 2 Tbsp organic unsweetened shredded coconut (I used Earth’s Choice)
  • 2 cups of organic, gluten free oats (I used Bob’s Red Mill)
  • ½ cup dried fruit (I used Patience Fruit & Co organic cranberries, blueberries and tart cherries)

Heat coconut manna, honey, butter, and 2 Tbsp of the sunflower seed butter in a medium sized saucepan over low heat until all ingredients are mixed well. Add in oats and dried fruit. Mix well, and press into a buttered loaf pan. Drizzle the remaining 2 Tbsp of sunflower seed butter over the top, and sprinkle with shredded coconut.  Bake at 350 degrees for 20-25 minutes, until toasted and golden brown around the edges of the pan. Allow to cool 10 minutes, and then break up into chunky granola with a fork. Store in the fridge after it has completely cooled.

 

Lisa was motivated by her own health issues and allergies to become a Registered Holistic Nutritionist. You will find her in our Natural Body Care, helping customers choose the best products for their needs.

September 05, 2018 by Lisa Bell

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