What we’re made of.

What we’re made of.

By
Pana Barbounis
Contains
0 recipes
Published by
Hardie Grant Books
ISBN
9781743792544
Photographer
Armelle Habib, Chris Middleton

All of the ingredients used in this book are raw, and free from dairy, soy, gluten and refined sugar. These are our favourite ingredients, and here's why we love them.

Activated buckwheat flour

You can activate buckwheat by buying raw buckwheat, giving it a good wash and allowing it to soak for about 6 hours. Strain it and give it another good rinse. The buckwheat can become a little slimy, so place it on a non-stick dehydrator sheet and dehydrate overnight until completely dry.

To make the buckwheat flour, you need to grind the activated buckwheat until it resembles flour. Alternatively, you can buy activated buckwheat flour from health food shops. Then the work is already done.

It is important to use activated buckwheat flour when it is called for. This is because raw buckwheat and plain buckwheat flour are not as absorbent, so the texture of your finished product will vary greatly.

Baobab powder

Known as Africa’s superfood, baobab powder comes from the tree’s fruit pulp, which dehydrates naturally on the tree. Extremely high in vitamin C, baobab powder is also high in fibre, antioxidants, calcium, potassium, iron and magnesium.

Beetroot powder

Beetroot powder is rich in antioxidants and contains iron, vitamin C, potassium, magnesium and folic acid. You can find it in health food shops or make your own from dehydryated beetroot.

Cacao nibs

Flavourful and deliciously crunchy, cacao nibs are super versatile – you can snack on them, add them to smoothies or nut and fruit mixes, or use them in your cooking. Cacao nibs are not as sweet as chocolate, but they’re packed with powerful nutrients, antioxidants and magnesium to give you a healthy energy boost.

Cacao powder

Cold-pressed, unrefined and chemical free, cacao powder is dense with antioxidants and is a great source of magnesium, vital for muscle and nerve function, regulating heart rhythm, blood pressure and blood sugar levels. It’s rich and bitter, too, appealing to your dark side.

Cashew meal

Cashew meal is fine in texture and rich and nutty in flavour – perfect for cakes. You can buy cashew meal, or you can make your own by blitzing raw cashews in a blender until they’re coarse and crumbly.

Coconut butter

Coconut butter is the creamed white meat of organically grown coconuts. It has a rich, creamy flavour and, as nothing is added, retains all the nutrients found in coconut.

Coconut nectar

Rich, complex and smooth in flavour, coconut nectar is naturally sweet, nutritionally rich and very low GI – a perfect healthy sweetener. It’s produced from coconut palm blossoms.

Coconut oil

The medium-chain fatty acids in coconut oil reduce LDL (bad cholesterol) levels and increase HDL (good cholesterol) levels, as well as lowering the risk of heart disease. Coconut oil also contains lauric acid, which is antiviral, antibiotic and antifungal, offering amazing benefits for positive health. Its multiple uses make it the perfect item for any household.

Coconut sugar

Coconut sugar is a natural sugar made from the sap of a coconut palm tree – not to be confused with palm sugar, which is made from a different type of palm tree. Coconut sugar has its own subtle sweetness, is low GI and contains several nutrients, including iron, zinc, calcium and potassium, as well as offering numerous other health benefits. While not technically raw, coconut sugar is a healthier alternative to a dry sweetener, and can add depth and balance to ingredients.

Flax (linseed) meal

Flax (linseed) meal is the broken seed that remains after pressing flaxseeds to get flaxseed oil. It’s extremely high in fibre and protein, and a rich source of lignans. Flax meal adds a unique and pleasant nutty flavour to foods.

Goji berries

These bright orange-red superfood gems are sweet, healthy and have been eaten for generations in the hope of living longer. They are high in antioxidants, as well as containing several minerals and super-high levels of vitamin C and A. Eat them by the handful or add them to your favourite dish – either way, they’re delicious!

Himalayan pink salt

This pure, mineral-rich salt from the Himalayas supplies and assists in the cellular absorption of minerals, balancing the body’s pH and supporting the respiratory, circulatory and nervous systems.

Lacuma powder

Made from lacuma fruit that has been dried at low temperatures and then milled into a fine powder, lacuma powder has a subtle, sweet caramel flavour. It is an excellent source of carbohydrates, fibre, vitamins and minerals, making it a healthy choice for those seeking to decrease their sugar consumption.

Light agave nectar

High quality, all natural, raw and 100% organic, light agave nectar is produced with minimal processing and no chemicals, making it an excellent choice compared with refined sugars. A small amount of nectar provides a large amount of sweetness, which means a little goes a long way.

Liquid smoke

Available from speciality gourmet grocers, liquid smoke can be used to create or enhance the smokiness of your dish. Liquid smoke can be used both in a recipe and on a finished product, and you can vary the smoke, from subtle through to intense.

Nut flour

Nut flour is made from the wet pulp left over from nut milk, dehydrated overnight until completely dry and then blended in a food processor or ground in a spice grinder until super fine.

Nut milk

A terrific vegan/non-dairy alternative, nut milk is rich, creamy and ridiculously easy to make using just filtered water and the nut of your choice. After extracting the milk you’ll be left with pulp, which can be used in a variety of recipes, or ground to make nut flour.

Nut pulp

Once you’ve made your own nut milk you will be left with a nut pulp. This is a super useful ingredient for many raw recipes, and using it helps minimise food wastage. It is still quite healthy and fibre-rich, even after the milk has been removed.

Rice malt syrup

Rice malt syrup is a versatile and natural sweetener made from organic brown rice. It has a rich flavour with a mild sweetness and is virtually fructose-free.

Maple syrup

A much-loved and well-known natural sweetener with important antioxidants and minerals like magnesium, calcium and zinc.

Nutritional yeast

This vitamin-packed protein is low in sodium, cholesterolfree and a delicious, healthy addition to recipes and foods, especially salads, vegetables and vegan cheese. It’s naturally rich in vitamins and minerals and can be found at most health food stores. A favourite among the Pana Chocolate team.

Pana chocolate bars

Pana Chocolate bars are available from health food stores, greengrocers, independent supermarkets and department stores, as well as from various other great businesses around the world (visit www.panachocolate.com/stockists to find your closest stockist). Our bars can also be purchased online via our website.

If you are unable to find Pana Chocolate bars in your local area, substitute with any raw, vegan chocolate – but do check the ingredients, as not all are free from cane sugar, soy and gluten so your results may vary.

When melting Pana Chocolate for your recipes, be sure to stir the chocolate continuously until it reaches the desired thickness. This will ensure an even consistency and retain the integrity of all the ingredients.

Probiotic capsules

There are many health benefits to fermenting food – your gut will thank you for it, for one. In certain recipes we do this by adding a probiotic capsule, the same kind you find in chemists and health food stores. It’s super easy and super good for you.

Puffed millet

This gluten-free gem is the smallest of grains and has a mild flavour. It’s a great ingredient for desserts and traditional, kid‑friendly recipes.

Pure essential oil

Great for adding flavour to your favourite foods, 100% pure and natural essential oils balance both body and mind. The oils are extracted through careful distillation and cold pressing – only the purest are used in our products.

Raw buckwheat

Despite its slightly deceptive name, buckwheat is not wheat, nor is it related to wheat. It is not a grain or a cereal. Rather, botanically speaking, it’s a fruit seed. The triangular seeds are found in many raw food recipes, including cakes, crackers and granola, but they can also be used in more savoury dishes, as the taste is not very strong.

Coconut meat

Coconut meat is the rich white lining that is contained within the shell of a coconut. High in fibre, coconut meat provides an abundance of minerals, vitamins and antioxidants, and is loaded with cholesterol-lowering lauric acid.

Note:

This book uses a standard Australian 20 ml tablespoon and metric cup measurements, i.e. 250 ml for 1 cup. In the US a cup is 8 floz, just smaller, so American cooks should be generous in their cup measurements. In the UK a cup is 10 floz, so British cooks should be scant with their cup measurements.

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