by Buffy Ellen 0 Comments

I’ve been wanting to share another nut-free treat with you for a while now. So many of you have said you really enjoyed my Super Seeded Snack Bars, and have found them useful especially for your little ones who are at nut-free schools. Meanwhile, a healthy ginger crunch has also been on my to share list for over a year. So when I spotted the most glorious rainbow coloured ginger roots at the market this week, I knew these had to be done.

Easy 15 minute HEALTHY GINGER CRUNCH - delicious, only subtley sweet - gluten free, dairy free, vegan, raw, nut free, seed free, no refined sugar, low sugar

I wasn’t 100% certain whether this recipe would work at first – a raw creamy treat that doesn't use cashews, almonds or seeds..? That’s also plant-based, healthy, made with 100% whole foods, contains no gluten, dairy, refined sugar, and is low in overall sugars too. Challenge set.

Needless to say when I took a slice of these out of the freezer, I went running up to Tony and Mila doing high fist-pumps. Yes! Total success. All of our regular aforementioned qualities ticked, PLUS it’s nut free, super affordable, takes only 15 minutes to make, and tastes amazing. If you're a ginger crunch fan you are going to love this one!

Easy 15 minute HEALTHY GINGER CRUNCH - delicious, only subtley sweet - gluten free, dairy free, vegan, raw, nut free, seed free, no refined sugar, low sugar 7

Ginger - great for increasing circulation and helping fight colds and flus

Ginger is the perfect therapeutic food to start incorporating a bit more of as we move into the cooler months. It’s been used for hundreds of years by medicinal herbalists and naturopaths for numerous things, including:

  • Respiratory ailments, especially chesty coughing colds and flus;
  • Poor circulation, useful if you get chilblains or cold feet in winter;
  • Digestion, helpful if you’re feeling bloated, crampy, or have eaten too much heavy food recently;
  • Nausea, of any type – vomiting, morning sickness or travel sickness; and
  • Arthritis, both rheumatoid and regular

Particularly relevant in winter is ginger’s benefits for coughs and improving circulation. The root of the ginger plant helps to raise your body temperature making you sweat, which detoxifies and cools your body down from a fever, and also helps stimulate blood flow out to cold extremities (aka warmth down to them tootsies).

Easy 15 minute HEALTHY GINGER CRUNCH - delicious, only subtley sweet - gluten free, dairy free, vegan, raw, nut free, seed free, no refined sugar, low sugar 7

This ginger crunch uses both fresh and dried ginger, because, well I just couldn’t resist those glorious looking organically grown New Zealand rainbows. If you can’t access fresh ginger where you are, you can easily make this with dried ginger instead, just taste as you go as all ginger powders have different strengths.

Three other things I love about this ginger crunch is (a) it’s really affordable (no nuts or seeds in sight), (b) it only takes 15 minutes to make, and sets in half an hour (no overnight waiting), and (c) it’s very low in overall sugars (the icing is virtually sugar free!).

Easy 15 minute HEALTHY GINGER CRUNCH - delicious, only subtley sweet - gluten free, dairy free, vegan, raw, nut free, seed free, no refined sugar, low sugar

The only half complicated thing you need is some activated buckwheat cereal. I’ve used caramelised buckinis from Loving Earth (which you can order here), and highly recommend some to make these – they make them really easy and give them a really beautifully authentic CRUNCH. You can also use your own activated buckwheat cereal, or even raw buckwheat, just keep in mind raw won’t be as crunchy or digestible as activated is.

Easy 15 minute HEALTHY GINGER CRUNCH - delicious, only subtley sweet - gluten free, dairy free, vegan, raw, nut free, seed free, no refined sugar, low sugar 7

So bookmark this one for the weekend, and enjoy yourself a super healthy but totally delicious ginger crunch. As always, if you make this recipe I’d love to hear how you go. Leave me a comment below or tag me in your versions on Instagram with the tags @begoodorganics and #begoodorganics. I can’t wait to hear what you think.

Til next week, stay happy and well.

x Buffy-Ellen

PS If you like this recipe, I'd love you to pin it on Pinterest, share it on Facebook or Twitter, or post it to Instagram. And if you're not already subscribed to my weekly recipe emails, make sure you do that here! 

Healthy Ginger Crunch
Easy 15 minute HEALTHY GINGER CRUNCH - delicious, only subtley sweet - gluten free, dairy free, vegan, raw, nut free, seed free, no refined sugar, low sugar

RawVeganVegetarianPaleoDairy FreeGluten FreeWheat FreeNut FreeSugar FreeSoy FreeContains Organic IngredientsCruelty Free

Takes 15 minutes, plus 30 to set

Make with

Remember all of the blue linked items below can be ordered directly from our online store, simply click each link then add that item to your cart

Always use certified organic, local and fairly traded ingredients wherever possible

Crunchy Buckwheat Base
1c oats
1c buckwheat (dried activated)*
1c desiccated coconut
1c dates
5 tsp fresh ginger (peeled & sliced)
Large pinch sea salt
1 tbsp vanilla extract
1 tbsp coconut oil (melted)

Ginger Icing
3 c desiccated coconut
3 tbsp coconut oil (melted)
2 tbsp fresh ginger (peeled & finely chopped)
2 tsp ground ginger
1 tbsp coconut nectar
1/2 tsp sea salt

c = 250ml cup, tbsp = 15ml tablespoon, tsp = 5ml teaspoon

* I used these caramelised buckinis which are pre-soaked, activated and then dehydrated, but you could also use your own activated buckwheat or raw buckwheat. See notes below on each.

How to
  1. Base: Blend all base ingredients excluding the buckwheat in a food processor until it starts to become warm and the oils release, making it stick together between your fingers.
  2. Add the buckwheat cereal and gently pulse on very low or stir to combine (you want to keep the buckwheat whole and crunchy, not blend it in.
  3. Press into a lined tray until firm and compact and place in the freezer to set.
  4. Icing: Blend coconut and coconut oil in your food processor until it releases its oils and becomes a liquid. Only then add the remaining ingredients and blend lightly to combine.
  5. Press onto your base and flatten with a spatula, then place back in the freezer for at least half an hour to set.
  6. Slice into bars and keep in the fridge for up to two weeks.
Notes
  • If you're finding your base ingredients aren't holding together because your food processor isn't that strong, add another tablespoon or two of coconut oil to hold it together. Same with the coconut based icing - add an extra tablespoon or two of melted coconut oil to help get your coconut butter natural oils to release. The liquid here is really key, as this helps to bind the crunch and icing. You can find more help over here: bit.ly/healthycoconutbutter
  • Failing this, you can also use pre-bought coconut butter. However, I'd really recommend giving the homemade version a shot- it's a lot cheaper!
  • If you don't have coconut to hand, you can also substitute the icing recipe here for this one: bit.ly/lemoncoconutapricotslice. Simply replace the lemon with ginger.
  • If you don't have fresh ginger you can use dried ginger powder for both the base and icing - taste as you go as all ginger powders differ quite markedly in their strength (also depends on how fresh or old they are).
  • If you don't have caramelised buckinis, you can use your own activated buckwheat, it will just be slightly less sweet as the buckinis are slightly sweetened - you may want to add an extra tablespoon of nectar to your icing if so.
  • Raw buckwheat can be used, but isn't as crunchy or digestible, so if possible, try the activated version above.
  • Don't worry if your fresh ginger root doesn't completely blend in - it's rather delicious when you bite into a chunk of fresh zesty ginger in the base and icing!
  • This slice is delicious. The icing is almost identical to a traditional ginger crunch icing. Amazing! Do it!
  • For a 100% gluten free version (if you are coeliac and allergic to oats), replace the oats with another cup of buckwheat/almonds/cashews and include that in your blended base.
  • You may find that your icing is a different colour to mine, as the darkness of coconut nectar varies from product to product
  • Easy 15 minute HEALTHY GINGER CRUNCH - delicious, only subtley sweet - gluten free, dairy free, vegan, raw, nut free, seed free, no refined sugar, low sugar

    Easy 15 minute HEALTHY GINGER CRUNCH - delicious, only subtley sweet - gluten free, dairy free, vegan, raw, nut free, seed free, no refined sugar, low sugar



    Buffy Ellen
    Buffy Ellen

    Author

    Buffy is the founder of Be Good Organics, and loves creating delicious yet simple plant-based whole foods recipes. Buffy also oversees our Be Good Organics online store, full of plant based goodies that she personally uses and loves. Sign up for our newsletter below to be the first to receive her weekly recipes.




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