Coconut Oat Slice

It seems nowadays coconut oil is either ‘in’ or ‘out’.  Whilst it is not the next Superfood that is going to fix everything, and we certainly wouldn’t recommend you add it to your coffee or cook with it every day, it can be a lovely addition to baking, and with a little less saturated fat than butter it can be a very flavorsome replacement.  This slice uses coconut oil and shredded coconut, and with some heart healthy oils from the nuts and seeds, minimal sugar, and lots of fibre, this is a great slice to have instead of a bought muesli bar, or as a shared snack.

Coconut Oat Slice

Ingredients

  • 1 tablespoon chia seeds (or replace the seeds and water with another egg)
  • 3 tablespoons water
  • 1/2 cup dates (packed tightly)
  • 1/3 cup coconut oil
  • 2 tablespoons golden syrup
  • 1 egg
  • 1/2 cup almonds
  • 1/4 cup sunflower seeds
  • 3/4 cups desiccated or shredded coconut
  • 1 cup rolled oats
  • 2 weetbix (crumbled)
  • 1/2 cup plain flour
  • 1 teaspoon baking powder

Directions

1. If using chia seeds, soak them in the water for 10 minutes. Also, in a separate bowl, soak the dates in some boiled water until soft.
2. Whilst the seeds and dates are soaking, melt the coconut oil, add the golden syrup and whisk in the egg(s).
3. Process the almonds and sunflower seeds until they look like bread crumbs. Mix them in with the coconut, oats and crumbled weetbix in a large mixing bowl. Add in the flour and baking powder.
4. Drain the dates, roughly chop them up and then add to the dry ingredients.
5. Add the chia seeds to the wet ingredients and then finally combine both mixtures together.
6. Press the mixture into a lined 20cm x 20cm tray and bake in a 180C degree oven for 20 minutes until slightly golden on top.
7. Allow to cool in the tray and then slice.

Orange, Chicken and Walnut Pilaf

Oranges are a great source of Vitamin C and folate. They add a sweet and tangy flavour to savoury dishes, keeping them fresh and tasty. The addition of the carrots and orange give an extra sweet layer to this dish. Go in store to Raeward Fresh to find all of these ingredients!

Orange, Chicken and Walnut Pilaf

Serves 4
Prep time 15 minutes
Cook time 30 minutes
Total time 45 minutes

Ingredients

  • 4 cups chicken stock
  • 1 orange
  • 2 drizzles of oil
  • 1 onion (finely chopped)
  • 2 cloves garlic (crushed)
  • 1 3/4 cup basmati rice
  • 450g chicken tenderloins
  • 2 Medium carrots (chopped into matchsticks)
  • 1 teaspoon sugar
  • 1 cup walnut pieces
  • 1 cup fresh flat leaf parsley (roughly chopped)
  • serve with steamed green beans (optional)

Directions

1. Put the chicken stock into a pan and bring to a boil.
2. In the meantime, cut the zest from the orange (remove the pith and slice finely and set aside), then juice it, adding the juice to the stock.
3. Heat the oil and cook off the chopped onion until translucent and slightly golden. Add the garlic and cook for a further two minutes.
4. Add the rice to the onion and garlic mix and cook until rice becomes translucent. Pour in the stock and bring to a boil. Reduce the heat to very low, add the chicken tenderloins, cover and cook for 20 minutes. Check the chicken after 10 minutes and remove if cooked. Do not stir (otherwise the rice will go sticky) but do check for burning.
5. Once the chicken is cooked through, remove and shred with two forks.
6. Whilst the rice is cooking, heat the remaining oil in a separate pan and add the carrots. Heat until slightly soft, then add the zest and walnuts. Cook for a couple of minutes and then add the sugar. Keep stirring over a low heat to soften the carrots further, about 8-10 minutes.
7. Stir the carrots, parsley and shredded chicken through the rice, season and serve.