I can sing a rainbow! Sing a rainbow! You can sing a rainbow too.
If you had a look at my Coconut and Almond Yoghurt that I made last week you may have noticed a sneaky teaser of this weeks recipe. Let me just say that they taste great and look mean!
[ a good type of mean ]
A perfect blend of chocolate, crumble, fruit and chocolate. Yum! All with being raw, vegan and free of anything refined and nasty… let alone hard to pronounce.
Rainbow Cups Recipe
Submitted by: Raw Blend
Makes: 12 cups
Ingredients – Chocolate bottoms and tops
- ½ cup coconut oil (melted)
- 3 Tbsp raw cacao powder
- Pinch Himalayan sea salt
- Melt the coconut oil and sift the cacao powder into your melted oil along with some sea salt. Mix together and make sure there are no clumpy bits.
- Pour a thin layer of the chocolate into some cupcake moulds.
- Place in the freezer to set whilst making your crumble mixture.
- ¼ cup cacao nibs
- ¼ cup raw almonds/Brazil nuts mixture
- ¼ cup shredded coconut
- ¼ cup dates (pitted)
- ¼ cup raw pistachios
- 1 Tbsp coconut oil
- Place the cacao nibs, raw almonds and Brazil nuts, raw pistachios into your Vitamix Dry container and pulse on high a few times until you get a nice crumbly mixture. You can also do this in your wet container however, it may start to clump around the bottom of the container.
- Pour the nut mixture into a glass bowl.
- Pulse your dates in your Vitamix Dry Container on High until they are chopped up and almost gooey in texture. The pulses should last about 2 seconds each time. You may need to use your spatula to scrape down the sides in between pulses.
- Scrape the date paste into your nut mixture and mix together like you would a bread crumb mix. Don’t be afraid to get your hands dirty!
- Press the crumble mixture on top of the chocolate bottoms. Make sure the chocolate bottom is nice and solid before doing this step.
- Transfer back into the fridge to set these two layers.
Ingredients – Fruity Layer
- 1 small banana
- 3 Tbsp coconut and almond yoghurt
- ¼ cup strawberries
- Place all fruity layer ingredients into your Vitamix 2L wet container and blend on HIGH speed. Use your tamper as this is a thick mixture and stop blending once it is nice and smooth.
- Spoon this mixture over the crumble mixture and place back in the freezer to set.
Once the fruit layer has set pour some more of the chocolate layer on top and set in the freezer. Before serving take out of the freezer and let them sit for about 5 minutes to take the chill off.
- Brazil nuts are high in calories which chiefly comes from their fats which is a good fat so don’t be alarmed. Brazil nuts are an excellent source of mono-unsaturated fatty acids that helps to lower bad cholesterol and increase the good.
- Brazil nuts are a great source of Vitamin – E which is a powderful lipid soluble antioxidant.
- They hold an exceptionally high level of selenium which is an important co-factor for anti-oxidant enzyme, glutathione-peroxidase. Adequate selenium in the diet can help liver cirrhosis and coronary artery disease.
- Brazil nuts are free from gluten protein and therefore a popular ingredients in gluten – free food formulas. Make sure you read the label of the package they come in though! Some may be handled in areas where gluten is present.
- Excellent source thiamin, riboflavin, niacin, pantothenic acid, vitamin B-6 and folates.
- In addition to selenium, the contain very good levels of other minerals such as copper, magnesium, manganese, potassium, calcium, iron, phosphorus and zinc.
- Pistachios are a rich source of energy and are an excellent source of mono-unsaturated fatty acids like oleic acid.
- They are an excellent source of anti-oxidants.
- They are rich source of many phyto-chemical substances that may contribute to their overall antioxidant activity, including carotenes, vitamin E, and polyphenolic antioxidant compounds. Research studies have been suggestive of that these compounds help remove toxic oxygen-free radicals from the body.
- Pistachios are an excellent sources of vitamin-E.
- The nuts are packed with many important B-complex groups of vitamins such as riboflavin, niacin, thiamin, pantothenic acid, vitamin B-6, and folates.
- They are the storehouse of minerals like copper, manganese, potassium, calcium, iron, magnesium, zinc, and selenium.
The good thing about the crumble recipe is that not only is it good for you but you could use it on almost anything! Sprinkle over your morning oats, use it instead of a flour crumble on top of an apple pie or just eat it off of a spoon!