Dairy-free Baking – with Coconoil of course!

 

There are a number of ethical or health reasons why you may avoid dairy products.

Some people are intolerant to dairy or lactose (the sugar found in milk and dairy), and some of the symptoms can be quite severe, from bloating, skin problems, joint pain, headaches to digestive issues, and inflammatory problems.

If you are unsure if you have an issue with dairy products try avoiding them completely for one month to see the effect.  If you are cutting them out of your diet completely, it’s important you still eat a balanced diet to ensure you are not deficient in any nutrients – most people worry about where they will get their calcium – calcium can be found in leafy green vegetables as well as almonds, sesame seeds and sardines and needs vitamin D to help absorption, so getting outside in the sunshine every day will also help!

Not only is coconut oil anti-microbial, anti-bacterial and great for providing medium chain triglycerides, it’s also a delicious addition to a dairy-free diet – perfect for cooking and baking.

Here are a couple of recipes to show how versatile Coconoil is:

Fig Rolls

Who would have thought you could make pastry without butter?  Well you can with delicious Coconoil, you just need to a follow this process to perfect the technique!

Makes 10-12

For the pastry –

60 g wholemeal plain flour

100 g plain flour

1 tbsp caster sugar

60 g Coconoil

6-7 tbsp iced water

For the filling –

225 g dried figs, chopped

2 tbsp dark muscovado sugar

pinch nutmeg

  • To make the pastry, mix the flours and sugar in a bowl and then place in the freezer for 10 minutes.
  • Melt the Coconoil in a microwave and leave to cool.
  • Slowly spoon the Coconoil into the flours, rubbing it into the flour as you would if you were using butter.  Return the bowl to the freezer for 15 minutes.
  • Meanwhile, cook the figs in a pan over a medium heat with 300 ml water, until most of the water has been absorbed.  Stir in the sugar and nutmeg until the sugar has dissolved then remove from the heat.  Place in a food processor and blend until nearly smooth.  Leave to cool.
  • Remove the pastry mix from the freezer and break up any large lumps with your fingers.
  • Spoon in the water, using a knife to mix it in, then use your hands to finally bring the dough together.  Roll into a ball then wrap in cling film and leave to stand for 20 minutes to rest.
  • Roll out on a floored work surface, to a rectangle approximately 20 x 12 cm.  Spoon half the fig mixture down one side of the pastry then roll the edge of the pastry over until the fold is underneath and cut the long edge.
  • Repeat with the remaining pastry then cut each strip into fig rolls.
  • Place on a baking sheet and bake for 20-22 minutes at 180°C (450°F) Gas mark 4.
  • Cool on a rack before serving.

Raspberry & Almond Smoothie

A great start to the day – this easy smoothie also contains natural sweetness from the dried dates and raspberries.

Serves 1

200 ml almond milk (or other non-dairy milk)

60 g raspberries

1 tbsp almonds

2 tsp Coconoil

2 dates, stones removed

  • Place everything in a blender and blend until smooth.

 

 

 

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