by Buffy Ellen
I'm super excited to share with you this week’s post. You may have seen a few months back I posted this Salted Caramel Macadamia Slice video here, the very first we made for the blog. It was a real event for our little team, and something I’d wanted to share for a long time. So the past few months we’ve been busily working away, creating a host of new recipe videos to share with you again. The next one up is this incredible Chocolate Mint Slice, and it's the absolute business. I hope you love it! Think…
If you love chocolate + mint, you are going to just adore this slice. I hope you give it a try, and watch the video too. If you enjoy it, please do give it a "like" over on YouTube and leave a comment below the video. And if you’d like to see more recipe videos, be sure to subscribe to my YouTube channel here. We’ve got another few coming before the year is up, with the next few recipes all equally as delicious.
Spirulina - an iron, protein and B12 superstarBack to our recipe at hand, the key star here has got to be our Spirulina. If you haven’t tried Spirulina before, it’s a blue-green algae (a type of seaweed) grown in fresh waters. It is one of the most nutrient dense and diverse foods on the planet, with incredible levels of iron, protein and B12, nutrients which are often questioned in plant-based diets. Algaes and seaweeds aren’t consumed much in the Western world (bar a few rolls of sushi), but they truly are the source of some incredible nutritional benefits, and well worth adding to your diet.
Spirulina contains a whopping 67% protein, second only to protein powder (where the protein has been extracted and concentrated). This essentially means that from a whole foods perspective, Spirulina is the number one protein containing food on the planet, well ahead of animal sources such as chicken/beef at around 20%. Spirulina's iron content is also equally as impressive, with 12mg per one teaspoon serve. This equates to 150% of the recommended daily intake (RDI) for men and post-menopausal women, 120-150% of the RDI for children, 67% of the RDI for menstruating women, and 44% of RDI for pregnant women (during which women need a lot more iron due to the growing fetus). So if you know you are iron deficient, spirulina is one food I would definitely recommend including in your diet.
PS in case you’re wondering, the funny blue and orange things in my ears are actually earplugs. High speed blenders can be very loud so I always recommend wearing a set when blending on high. I recently bought a second set for Mila in fact, because she loves to join me now cooking too!
Spirulina is also a rich source of a particular form of vitamin B12, which can be more challenging to obtain from a plant-based diet. Other B12 containing foods I often recommend include tempeh, miso, seaweeds such as nori, nutritional yeast and fortified organic soy milk. Spirulina is reported to contain up to 15mcg of B12 per single teaspoon serving, which on its own would equate to over 5 times the adult RDI. There is however some debate over the precise bioavailability of this B12, and levels can also vary significantly depending on the source. More research is needed in this area, but until then, this mineral-packed food is still something I highly recommend you giving a try (especially when it tastes so good in this slice!).When most people think of Spirulina, they think of adding it to smoothies, and this is certainly a great way to use it; the GO Superfoods Spirulina that I've used here does make the perfect partner to my go-to green smoothie. But this spirulina also pairs beautifully with chocolate flavours, so if you’re making anything raw and chocolatey it’s the perfect addition- I've been loving it in my Cacao Coconut Bars and Raw Afghan Brownies as well. As the cherry (or spirulina!) on top of the cake, it matches perfectly with minty flavours so this particular slice is just sublime. I know the commonly held conceptions of spirulina don't tout its usage in desserts but, particularly when using the GO Superfoods brand (which has a really mild flavour and is not at all overpowering) it can be the clincher for making a sweet treat both nutritionally wholesome and absolutely delicious!
This slice only contains three easy key steps - blend the base, blend the topping (adding spirulina to one half), then drizzle with chocolate and top with fresh mint. It's one of my current freezer favourites that's for sure!
I hope you give this delicious slice a try, and would love to hear how you go. Remember to watch the video up top, give it a like and leave a comment over on YouTube here, and subscribe to my channel here if you'd like to see more. If you make this slice, share a picture of yours over on Facebook, or tag me in on Instagram with @begoodorganics and #begoodorganics. I always love seeing what you come up with, and hearing how you go with my recipes.
Hope you enjoy this one. Have a wonderful weekend, and til next week, stay happy and well.
PS If you like this recipe, 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! Be sure to subscribe to my new YouTube channel here too.
Makes 16 bars
Takes 25 minutes (+ overnight to set)
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Always use certified organic, local and fairly traded ingredients wherever possible
Base 1 c oats 1/2 c desiccated coconut 1/2 c cacao powder 3 tsp spirulina powder 1 1/2 c dates 2 tbsp hot water 4 tbsp coconut oil (melted) 2 tsp vanilla extract 14 drops peppermint essential oil 1/2 c walnuts 1/2 c cacao nibs 1/4 c fresh mint, thinly sliced
Filling 5 c desiccated coconut* 1 c cashews 1/2 c water 1 tbsp coconut nectar OR brown rice syrup 1 tsp vanilla extract 25 drops peppermint essential oil 1/8 tsp sea salt 1 tsp spirulina powder
Topping (optional)¼ c coconut oil (melted)2 tbsp cacao butter (melted)1 tsp vanilla extract1 tsp coconut nectar OR brown rice syrupPinch sea salt1/2 c cacao powderFresh mint to top
*Or use 1 and 2/3 c of pre-made coconut butter
Made with love thanks to:
Go SuperfoodsLululemonNature BabyBecs at Killer HairVideo by Lawson Media
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.
by Buffy Ellen
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I'm Buffy, a food obsessed nutrition nerd, former financial research analyst and investment banker, and now - full time blogger, nutritionist and soon to be naturopath. I live in Auckland, New Zealand with my partner Tony, our two cats Zeus and Luna, and our cute-as-pie little girl Mila. Can't wait to share some healthy recipes with you! READ MORE HERE...
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