<h3>What is Filipino fruit salad?</h3>As we’ve taken some liberties with the classic recipe here, let’s start off by explaining what a traditional Filipino fruit salad entails.Usually this sweet and creamy dessert is made with canned fruit cocktail. The fruit is bound together with sweetened condensed milk, and possibly cream cheese.As with so many family favourites, the variations on this basic recipe are innumerable. Some people swap out the fruits, adding in fresh apple or canned lychees. Others bring in unexpected ingredients including corn, cheddar cheese, coconut gel and maraschino cherries (although not necessarily together!)It seems that every family has their own version of this classic fruit salad, so we don’t feel too bad about adding our own recipe to the collection.<img src="https://erbology.health/storage/images/2021/10/Walnut-oil_6-1024x683.jpg"><h3>Where did Filipino fruit salad come from?</h3>According to Casa Veneración, a Filipino recipe site and blog, Filipino fruit salad likely originated thanks to the influence of US soldiers in the Philippines.(1)After World War II, a few American army bases remained in the Philippines. These needed to be stocked with US foods to give the soldiers a taste of home. Any surplus was sold at the army PX (post exchange) stores and was available for local people to buy.However, the prices of imported foods were quite high, so items like canned fruit cocktail were reserved for special occasions. This is perhaps why Filipino fruit salad is such a ubiquitous sight at celebrations and family gatherings.It may also share ancestry with a similar fruit salad from the southern states of the USA, called ‘ambrosia salad’. However, this version differs in that it contains ingredients like whipped marshmallow, whipped cream, and pecan nuts. It can also be served alongside a savoury main course, such as Thanksgiving dinner.(2)In short, by this point the name ‘salad’ doesn’t really imply anything healthy!<h3>Other possible variations</h3>Among the great many individual variations of this fruit salad, a few have risen to prominence. Buko salad, for example, is made along similar lines but features young coconut (buko).There’s also buko pandan, which contains young coconut and agar jellies flavoured with pandan leaf, and buko lychee.Halo-halo is another fruit salad which combines mixed fruit with sweetened condensed milk, but the ingredients are somewhat different. This dessert features ube (purple yam), crushed ice, agar jellies and taro.Another version, called Lamaw, features coconut, graham crackers, milk, sugar and sometimes orange soft drinks.As you can see, there’s plenty of space to be creative with Filipino fruit salads; the only real requirement is the sweet and creamy binding!&nbsp; <a href="https://erbology.co/shop/organic-walnut-oil/"><img src="https://erbology.health/storage/images/2021/10/Walnut-oil_5-1024x683.jpg"></a><h3>Our version of Filipino fruit salad</h3>At Erbology we wanted to create a version of this delicious holiday dessert which was vegan-friendly and free from ultra-processed foods.While you could use canned fruit for this (avoiding those housed in sugary syrup), we prefer the texture and bite of fresh fruit.Really, you can use any fruit you like, so feel free to swap out any that don’t appeal. Banana would be a nice addition, or you could swap in pear for the apple.<h3>Whipped coconut cream tips</h3>When it comes to the sweet cream used to bind the fruit together and create that characteristic thick texture, whipped coconut milk was the only option!Not only does its lightly tropical flavour complement the other fruits, it also acts as a nod towards the buko salads so popular in the Philippines.An important note here: use the thick kind of coconut milk which comes in a tin. This won’t work with the thinner kind you can get in cartons.To whip it up to its frothy maximum, the key is to chill, chill and chill again! If the milk gets warm, it will deflate and refuse to hold any air bubbles, so keep everything as cool as you can.Firstly, chill the tin of coconut milk in the fridge for at least 24 hours. You are aiming for the thick cream portion to separate from the watery part of the milk. Once that has happened, scoop out the cream (leaving the watery part behind) and pop it into a chilled mixing bowl.Hold onto the water to use in a smoothie or a different dessert.Then simply use an electric whisk to froth up your coconut cream. Mix in with the fruit and keep the lot in the fridge until you’re ready to serve.&nbsp; <a href="https://erbology.co/shop/organic-walnut-oil/"><img src="https://erbology.health/storage/images/2021/10/Walnut-oil_1-1024x683.jpg"></a><h3>Erbology Organic Walnut Oil</h3>This nutty extra addition has two inspirations: firstly, the crushed pecans used in the American version of the dessert, and secondly the fact that it’s exceptionally good for you.<a href="https://erbology.co/shop/organic-walnut-oil/">Walnut oil</a> is naturally rich in <a href="https://erbology.co/essential-fatty-acids/">omega-3s</a>, which are vital for brain and heart health. This is especially useful for those following a vegan diet, as many people get their omega-3s from fish. Luckily, there are plenty of plant-based sources, and walnut oil is an excellent option.It contains a form of omega-3 called ALA, which your body is able to convert into the ‘ready-to-use’ version, DHA.<a href="https://erbology.co/shop/organic-walnuts/">Walnuts</a> contain ellagic acid, too, which defends your cells from damage caused by free radicals.Just a drizzle on top of your salad adds nutty flavour and loads of health benefits.

What is Filipino fruit salad?As we’ve taken some liberties with the classic recipe here, let’s start ...

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Energy

Saturates

Trans Fat

Cholesterol

Salt

Carbohydrate

Fibre

Sugars

Protein

Vitamin D

Calcium

Iron

Potassium

Vitamin A

Vitamin C

Vitamin E

Vitamin K

Thiamin

Riboflavin

Niacin

Pantothenic Acid

Vitamin B6

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Vitamin B12

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Copper

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Phosphorus

Magnesium

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Chia Seed Oil + Walnut Oil

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250ml

Almond M*lk Base + Raw Cacao Powder

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Filipino Fruit Salad Recipe - Healthy Recipe With Walnut Oil - Erbology

This fabulous Filipino fruit salad is a staple at Christmas and other celebrations. Our healthier version, made lighter with fresh fruit and whipped coconut milk, is vegan-friendly and perfect to serve at parties, or after a family dinner.

Filipino fruit salad recipe with walnut oil

<h3>The legend of the lava cake</h3>Lava cake gets its name from the way that its molten middle oozes out like, well, lava! It’s an iconic sight that’s just as important as the actual taste of the dessert. However, while the popularity of this indulgent treat isn’t in question, its history is a little less clear. Two chefs claim to be the creator of the chocolate lava cake recipe: Michel Bras and Jean-Georges Vongerichten. And strangely, they might both be right.Bras claims he first served his version of a lava cake recipe in 1981, at his restaurant in Laguiole, France. The simple act of drinking hot chocolate on a skiing holiday inspired him, and he spent two years perfecting the dessert. His take on it was more complicated than many modern recipes, comprising a frozen ganache centre surrounded by chocolate cake batter.Vongerichten, on the other hand, claims to have created his lava cake recipe by accident. When making chocolate cakes at a New York City restaurant in 1987, he removed them from the oven too early. Rather than being a disaster, the cakes’ inadvertently gooey middle made them a huge hit. The dessert quickly became a permanent fixture on the menu, and it wasn’t long before it spread across the US.Although some chefs use Bras’ method, because of its simplicity, Vongerichten’s molten lava cake recipe tends to be more popular. It uses relatively few ingredients and is surprisingly simple to bake (not that you need to tell your guests that!)One way in which we’ve made this lava cake recipe a little different to Vongerichten’s is by using cacao powder. Time to find out more about this delicious and wellness-supporting ingredient.<h3>What is cacao powder?</h3>It’s easy to mix up cacao and cocoa because they come from the same beans: cacao beans. Even the words are very similar! And the fact that people sometimes use the terms interchangeably doesn't help matters. Although they look, smell, and taste fairly alike, there are definite differences between these two chocolatey foods. It all comes down to how they’re processed. And while you can use either in your lava cake recipe, we think cacao has the edge.Producers harvest cacao beans from Theobroma cacao trees, then allow them to ferment and develop their flavour. To make cacao powder, you leave the beans to dry in the sun. To make cocoa powder, you roast them. After this step, the rest of the process is the same. This small difference means that cacao powder has a more bitter taste than cocoa powder, and a lighter brown colour.And while they both have potential benefits for our health, the wellness advantages of cacao powder are more impressive. One reason for this is that cocoa powder often includes added sugar and dairy, which lessens its nutritional value. But cacao also retains more of the bean’s nutrients thanks to its minimal processing. Here's why we’ve chosen to use cacao powder in this lava cake recipe.<img src="https://erbology.health/storage/2024/Nov/FeY9e6BiIV.jpg"><h3>The health benefits of cacao powder</h3>A chocolate lava cake recipe isn’t the first thing that springs to mind when you think of a healthy dish! And we’re certainly not going to pretend that it’s as nutritious as a salad. However, <a href="https://erbology.co/raw-cacao-benefits-uses-side-effects/?countryiso=&amp;post=true" target="_blank">cacao powder does bring some wellness benefits</a> to the dessert that we believe are worth highlighting.For starters, it’s bursting with potent polyphenols and flavanols, which have impressive antioxidant and anti-inflammatory properties. This is beneficial because both chronic inflammation and oxidative stress raise the risk of several harmful conditions.Getting more specific, using cacao powder (and some cocoa powders) in a lava cake recipe could <a href="https://erbology.co/best-diet-heart-health/?countryiso=&amp;post=true" target="_blank">support your cardiovascular health</a>. It can increase the levels of nitric oxide in your blood, which benefits the function of your blood vessels. This enhances blood flow and lowers blood pressure, reducing the risk of heart attack and stroke.(1) The fact that cacao could have a positive influence on cholesterol levels further supports heart health.But the heart isn’t the only organ that could benefit from the inclusion of cacao in your lava cake recipe. Improving blood flow is also good for your brain, providing it with the oxygen and nutrients it needs to function. This may lessen the risk of neurodegenerative conditions and help to stave off cognitive decline.(2)Excitingly, studies even show that cacao could support cognitive functions in healthy young and middle-aged adults.(3) That’s a great excuse to bake this lava cake recipe the night before an exam or important day at work! Let’s find out how.<h3>How to make this chocolate lava cake recipe</h3>Something we appreciate about this molten lava cake recipe is that, although it looks complex, it’s surprisingly easy to bake. To start, heat your oven to 180℃ and dust six ramekins with cacao powder. While the oven is warming up, grab a bowl and add the all-purpose flour, cacao powder, salt, and brown sugar. Mix well, then set it aside.Next, take a smaller bowl and pour in a cup of oat milk and one tablespoon of apple cider vinegar. Stir them together, then leave the mixture to curdle for about five minutes before adding the oil and vanilla extract. We’ve recommended two teaspoons of vanilla, but you can adjust this to suit your tastes. Mix well, then add the liquid ingredients to the bowl of dry ingredients. Using a spatula, fold them together until they’re fully combined.Now you’re all set to divide the batter between your cacao-dusted ramekins. Want to make this molten lava cake extra gooey inside? Chop up some dark chocolate and press it into the centre of each ramekin of batter. It will melt while the cake is baking, ready to flow out when you carve into it with your spoon. Delicious!Cook your cakes for about 10-12 minutes, then let them rest for 3-5 minutes. Next, decant them from the ramekins onto serving plates. Finally, dust each one with a little almond milk powder and enjoy! We recommend tucking into your lava cake recipe straightaway, while the middle is still gorgeously molten.<h3>How to check if your chocolate lava cake is ready</h3>It can be tricky to know if a lava cake recipe is underbaked, perfectly baked, or overbaked before eating it. Which isn’t ideal, because the bake is so important on this dessert. Get it wrong, and your molten lava cake is just a regular chocolate cake. With that in mind, here are a few ways to check if your cake is ready to take out of the oven:<ul><li>Stick a toothpick into the top of your lava cake. You want it to come out with a touch of batter on it, not completely clean. When you insert it in the edges, however, it should come out clean.</li><li>The sides of the cake should be cooked and firm, but the middle still a bit shiny and jiggly. Shaking the ramekin slightly will help you test this!</li><li>The cakes will begin to rise above the top of the ramekin when this lava cake recipe is ready.</li></ul>Loosening the outside with a thin knife should enable you to turn the cakes out of the ramekins more easily!<h3>All about apple cider vinegar</h3>Vinegar might not seem like the most obvious ingredient to use in a lava cake recipe. However, it serves an important purpose. Mixing it with plant-based milk makes a vegan alternative to buttermilk. Adding this to your bake gives your lava cake recipe a wonderfully light and airy sponge, with a moist texture. Incidentally, apple cider vinegar may also have some health benefits of its own. For example, it could have a positive influence on blood sugar and cholesterol levels, plus suppress appetite in the short-term.(4)So don’t be tempted to leave it out – we promise it’s there for a good reason!<h3>Why you should add dark chocolate to your lava cake recipe</h3>Having an extra-gooey middle isn’t the only reason to use dark chocolate in your lava cake recipe. Just like cacao powder, this ingredient is also rich in potential wellness benefits. And one that we haven’t mentioned yet is the ability to lift our mood.This may be due to flavanols that cacao and cocoa contain, or the positive effects chocolate has on our gut microbiota.(5) In addition, dark chocolate is bursting with an amino acid called tryptophan, which the body converts to serotonin. This is a natural mood stabiliser. All of which helps explain why many studies have linked consuming dark chocolate to a reduced risk of depression.(6)To get the most benefit from using chocolate in your lava cake recipe, choose one that’s at least 70% cocoa. Similarly, try to avoid bars with lots of added sugar, dairy, or other extra ingredients. Otherwise, the negatives of eating the chocolate might outweigh the positives!<img src="https://erbology.health/storage/2024/Nov/GAnKoqKYQ1.jpg"><h3>Introducing our organic raw cacao powder</h3>We source the raw cacao powder for this lava cake recipe directly from small, independent farmers in Peru. They use their expertise to cultivate and harvest top quality cacao beans using only organic techniques. No pesticides or other chemicals in sight! Our team then transforms them into cacao powder in small batches, ensuring that the quality remains high. And we ship this to you in environmentally friendly, recyclable amber glass jars to keep it fresh.We absolutely adore this chocolate lava cake recipe, but it’s not the only dish you can use cacao powder in. Essentially, it’s possible to create any recipe that calls for cocoa powder with cacao powder instead. Brownies, cupcakes, cookies… anything chocolatey will work! We also love adding a scoop to smoothies or using it to make raw treats like energy bars and bliss balls. Other delicious options include sprinkling some on porridge, fresh fruit, breakfast bowls, and granola.One thing to bear in mind about cacao is that it contains caffeine. As such, if you’re pregnant, breastfeeding, or sensitive to caffeine, you may wish to limit your intake of the ingredient. Of course, <a href="https://erbology.co/caffeine-bad-you/?countryiso=&amp;post=true" target="_blank">caffeine has its benefits</a> too, from supporting cognition to enhancing physical performance. So rather than being a negative, this could be another reason to use it in your lava cake recipe.<h3>Customising your molten lava cake</h3>You might not think there’s much room for customisation in a lava cake recipe. In some senses, that’s true, as you need to preserve the distinctive melted centre. However, you’ve still got plenty to play around with in terms of taste and toppings.For instance, you could add a dash of cinnamon to the batter to bring warmth and spice to the dessert. Alternatively, sprinkle icing sugar on top instead of almond milk powder for extra sweetness. Desiccated coconut is another great choice, retaining the white colour for contrast but adding a new flavour dimension. You might also like to use vegan white chocolate in the middle rather than dark chocolate to mix things up!When it comes to what to serve with this lava cake recipe, the options are almost endless. Make it healthier with a handful of fresh strawberries and raspberries. Or go more decadent with a scoop or two of sorbet or vegan ice cream. Drizzle a little plant-based cream or chocolate fudge sauce on top for even more moisture. The choice is yours.Although we’ve talked about serving this lava cake recipe at dinner parties, it’s also ideal for normal family dinners. And you needn’t feel guilty about whipping one up just for yourself! We find its rich, warm, chocolatey deliciousness to be the perfect antidote to cold and dark winter nights. In fact, we’re going to start preheating the oven right now…!

For chocolate lovers

Organic Raw Cacao Powder

90g (18 servings)

Calcium + Magnesium

Organic Almond M*lk Base

90g (15 servings)

Lava Cake - Molten Chocolate Cake Recipe - Erbology

On the outside, this dish looks like a normal – if petite – chocolate cake. But then you dig your spoon in, and a warm, gooey, chocolatey centre flows out onto the plate. When it comes to rich, decadent, and impressive desserts to serve at a dinner party, the lava cake reigns supreme. Here, we’re showing you how to whip up a plant-based version of this classic treat. And we’re using raw cacao powder and almond milk powder to make this vegan lava cake recipe even more wholesome. Not sure about you, but our mouths are watering already!

Lava cake

<h3>The history of the humble carrot</h3>Naturally, carrots are the key ingredient in these carrot cake bites. And while their vibrant orange hue is considered quintessential now, this popular root vegetable originally looked a little different. Wild carrots are generally pale yellow or purple, and topped with clusters of tiny white flowers. As well as being a different colour, they have a woodier taste than the varieties you’ll find in the supermarket.Experts believe people began cultivating carrots in Persia over 1,000 years ago. Yet it was initially their aromatic leaves and seeds they were interested in, not the taproot we cook with today. Over time, growers selectively bred the vegetable to make the root larger, sweeter, and less woody. However, it wasn’t until approximately the 17th century that Dutch farmers created the classic orange variety we know and love. Although some claim they did so to honour the country’s royal family, others argue that there’s no convincing evidence of this.You can eat carrots when they’re raw and crunchy, or boil, steam or roast them for a softer texture. It’s even possible to juice the vegetable. The relative sweetness of orange carrots also makes them a wonderful ingredient to use in desserts like these carrot cake bites. But they’re not popular for their taste and versatility alone – carrots are highly nutritious too. Let’s find out more.Vision and beyond: the health benefits of carrotsYou’ve probably heard the old wives’ tale that eating carrots helps you see in the dark. Interestingly, there is some truth to this. While tucking into carrot cake bites isn’t going to give you perfect night vision, the vegetable does support eye health. That’s because carrots are rich in carotenoids such as beta-carotene – which the body converts to vitamin A – and lutein. Studies show that consuming these carotenoids can protect our eyes and reduce the risk of conditions like age-related macular degeneration.(1)It's worth noting that eating fat with carrots may help us to absorb more of the beta-carotene they contain.(2) That’s one of the reasons why we've included coconut oil in this carrot cake bites recipe.Carrots are an excellent source of fibre too, which benefits our wellbeing in several ways. For example, the fibre in carrot cake bites can act as a prebiotic, nourishing the good bacteria in your gut.(3) This not only has a positive effect on digestion, but also immunity and brain health. The fibre in carrots may additionally work to improve cholesterol levels and support the health of your heart.What’s more, carrots are bursting with key vitamins and minerals that play important roles in looking after our wellbeing. These include potassium – which helps to lower blood pressure – energy-enhancing B vitamins, and vitamin K. The latter is vital for blood clotting and bone health. That’s a lot of potential benefits you could gain by whipping up these carrot cake bites![embed]https://www.youtube.com/watch?v=xC90Iqih0Is[/embed]<h3>How to make our no-bake carrot cake bites</h3>There are two layers in our carrot cake bites: the base and the cashew topping. To get started with the base, add a cup of shredded carrot to a blender or food processor. Pop the oats, almond flour, coconut flakes and raisins on top, then sprinkle in the cinnamon, ginger, nutmeg, and cloves. Next, add two tablespoons of sea buckthorn powder and two teaspoons of camu camu powder. Drizzle a little honey or agave nectar into the mix, then blend. Press your blended base into an even layer on the bottom of the lined cake pan and set it aside.Now we move on to the cashew layer. Pop your raw soaked cashews, coconut milk, coconut oil, orange zest, and chosen sweetener into a blender. Feel free to use raw almond milk instead of coconut if you prefer. Sprinkle in a pinch of sea salt, and then blend until the mixture is velvety smooth and deliciously creamy. Depending on how sweet you want your carrot cake bites, you could add a touch more agave nectar to it.Once you’re happy with the flavour, pour the cashew mixture over your base layer and use a spatula to spread it evenly into the corners. Dust a little sea buckthorn powder on top for decoration and a tangy burst of citrus. Pop the pan in the fridge for a minimum of three hours, before slicing the cake into small squares.Your carrot cake bites are now ready to enjoy!<h3>The splendid benefits of sea buckthorn</h3>Sea buckthorn might not be a common ingredient for a carrot cake bites recipe, but trust us when we say it should be! These tiny, bright orange berries have a tart tropical flavour and very impressive nutritional profile. We do have a more detailed article about the health benefits of sea buckthorn, but here’s a quick overview of how it can boost wellness.Like carrots, sea buckthorn is a fantastic source of beta-carotene. It’s rich in numerous other nutrients too, including potassium, folate, magnesium, vitamin E, and vitamin C.(4) These each have key roles to play in our wellbeing, making sea buckthorn a fabulous addition to carrot cake bites. For instance, vitamin C supports immunity, assists with wound healing, and is necessary for our bodies to produce collagen. Collagen is a protein found everywhere from your bones to your tendons, and it also helps keep your skin elastic and youthful. This is just one reason why sea buckthorn is good for skin health.What’s more, sea buckthorn is a rare source of plant-based omega-7 fatty acids.(4) Omega-7 can help to enhance our immune system, cardiovascular health, and metabolism. It may also work to reduce inflammation. Sea buckthorn is additionally bursting with antioxidants. These protect our cells against oxidative stress, which experts have linked to several chronic diseases and even signs of ageing. Adding the powder to your carrot cake bites could therefore benefit your health in all sorts of different ways.<h3>Say hello to our organic sea buckthorn powder</h3>Sea buckthorn comes in various forms, but for these carrot cake bites we’ve chosen to use the powdered type. We source this directly from small, independent farms in Eastern Europe. Farmers pick the fruit by hand before gently drying it, separating out the seeds, and crushing the berries into powder. Removing the seeds means that our organic sea buckthorn powder contains a greater concentration of nutrients like beta-carotene, vitamin C, and omega-7.It goes without saying that you won’t find any additives or filler ingredients in our sea buckthorn. And like all our powders, we ship it to you in environmentally friendly amber glass jars. Please reuse or recycle them once they’re empty!Sea buckthorn powder’s zesty flavour makes it a brilliant addition to carrot cake bites. However, this is far from the only recipe it complements. Try stirring a spoonful into your favourite smoothies or mixing it into a breakfast bowl. It’s also a great ingredient to use in raw bakes like energy balls, or even savoury dishes such as soup. Looking for some more inspiration? You’re in luck – we’ve got a whole page of sea buckthorn recipes to choose from!<img src="https://erbology.health/storage/2024/Dec/1jOHe7KY92.jpg"><h3>Why you should use camu camu in carrot cake bites</h3>The second unusual ingredient in these carrot cake bites is camu camu, a small berry that hails from the Amazon rainforest. Like sea buckthorn, the powder has a tangy citrus taste that makes it perfect for this recipe. And thanks to the many potential health benefits of camu camu, its popularity is increasing all around the globe.For starters, camu camu is one of the richest sources of vitamin C in the world.(5) On top of which, it contains potent flavonoids, such as anthocyanins and ellagic acid. These help to fight free radical damage and reduce inflammation, lessening the risk of chronic disease.(6) Ellagic acid might even have neuroprotective effects.Research suggests that adding camu camu to dishes like carrot cake bites could be beneficial for blood glucose management too.(7) This is because consuming the fruit may minimise spikes in blood sugar after eating, possibly thanks to the polyphenols it contains. Camu camu might also enhance gut health by increasing levels of good bacteria while simultaneously decreasing levels of bad bacteria. Animal studies further indicate that the fruit could assist with healthy weight management and improve insulin sensitivity.(8) However, human trials are necessary to confirm these results.And that’s not all. Research additionally shows that camu camu can have a positive effect on blood pressure.(9) Consuming the fruit promotes the dilation of blood vessels, which enhances blood flow and reduces blood pressure. This is important because hypertension increases the risk of conditions like heart disease, stroke, kidney disease, and vascular dementia. So you can see why we’ve included camu camu powder in these carrot cake bites!<h3>Introducing our organic camu camu powder</h3>To ensure our organic camu camu powder is as nutritious as possible, we place an emphasis on quality. We source it from independent organic farmers in Peru, where people have been cultivating the fruit for generations. After picking the berries by hand, they carefully dry them at a low temperature to preserve their nutrients. Our producers then grind the pulp, skin, and seeds into a fine golden-brown powder. They do this in small batches, and don’t mix in any additives. So what you receive is 100% pure camu camu, ready to use in this carrot cake bites recipe!Of course, carrot cake bites are not the only dish you can add camu camu powder to. Try it in a smoothie for a tangy twist, sprinkle some over yoghurt, or mix a little into salad dressings. The only point to note is that heating camu camu powder may cause it to lose some of its nutrients. As such, it’s best to stick to raw recipes or those that only require a low heat. That’s another reason why it suits this no-bake carrot cake bites recipe so well.We also recommend not taking vitamin C supplements if you’re using camu camu. This is to ensure that you don’t consume an excessive amount of the nutrient. Our powder contains over 3,000mg of vitamin C per 100g – making it easy to get your recommended daily amount from these carrot cake bites alone.<img src="https://erbology.health/storage/2024/Dec/jLzLYf2dU0.jpg"><h3>Customising this carrot cake bites recipe</h3>There’s a lot to love about these carrot cake bites. They’re quick and easy to make, bursting with nutrition, and absolutely delicious. Furthermore, they offer plenty of opportunities for customisation. This allows you to create a snack that perfectly suits your tastes and the season.For example, you could use lemon or lime zest instead of orange – or a combination of all three – for a slightly different citrus flavour profile. Likewise, you’re able to mix up the spices any way you want. Vanilla is a gorgeous addition, while cacao nibs are great if you’d like a bit of chocolatey crunch. You can even turn this into a carrot cake balls recipe by shaping the base into spheres rather than layering it in a pan.There’s also the option of switching up some of your base ingredients. That might mean using dates instead of raisins, or swapping the cashews for a different type of nut. Walnuts, almonds and pecans are all good choices. Similarly, maple syrup makes a tasty alternative to honey or agave nectar. On the other hand, if you want to enjoy your carrot cake bites earlier in the day, you could leave out the sweetener altogether. Whereas if you’re feeling decadent, you may like to pop in a scoop of your favourite type of nut butter.

The history of the humble carrotNaturally, carrots are the key ingredient in these carrot cake bites ...

Omega-7 and beta-carotene

Organic Sea Buckthorn Powder

50g (50 servings)

Skin + Immunity

Organic Camu Camu Powder

90g (45 servings)

Raw Carrot Cake Bites Recipe - Erbology

These no-bake carrot cake bites are so tasty, you almost won’t believe that they’re good for you! Featuring a wholesome chewy base topped with a creamy cashew layer, they make an ideal snack at any time of day. And we’ve added both sea buckthorn and camu camu powder to give our carrot cake bites a unique citrus twist. Of course, these functional foods bring plenty of extra nutritional benefits to the dish too.

Raw carrot cake bites

<h3>Pumpkin pie goes plant-based</h3>There can't be many foods that evoke a particular time or feeling quite as well as pumpkin pie. The cheery orange pumpkin brings memories of autumn leaves and the scent of rain on the ground. Meanwhile, the traditional mix of pumpkin spice transports us indoors, warming our toes on the radiator as we look forward to a slice of something sweet There are those who say that you shouldn't mess with a classic, but we disagree there, for a couple of reasons. Firstly, our favourite recipes are passed down from generation to generation, and each new custodian adds their own touch to make it perfect for their family. And secondly, we believe that people who are following a plant-based diet shouldn't be denied a slice of pumpkin pie. After all, the filling&nbsp;is&nbsp;a vegetable! (Or, technically, a fruit.) And so, we've taken the classic flavours of pumpkin pie and transformed them into something novel, yet comfortingly familiar. The creamy pumpkin purée is there, but made luxurious by the addition of coconut milk. The heady mix of cinnamon, nutmeg and cloves - the soul of a pumpkin pie - remain. But the gluten and the refined fats are gone, replaced with wholesome ingredients that everyone can enjoy. Right at the heart of our recipe is the tigernut.<a href="https://erbology.co/product-ingredients/tigernut/">Getting to know the tigernut</a>You may have consumed tigernuts (or&nbsp;chufas&nbsp;in Spanish) without realising it. These sweet tubers are an essential ingredient in&nbsp;horchata, a delicious rice drink which has been popular in Spain and Latin America for hundreds of years. Like pumpkin pie,&nbsp;horchata&nbsp;is often flavoured with cinnamon and has a soothing, comforting taste.&nbsp;Horchata&nbsp;belongs to tropical settings though, while pumpkin pie is made for cosy autumn evenings.<img src="https://erbology.health/storage/images/2018/03/Pumpkin-cake-with-tigernut-and-cactus-granola-1-1024x682.jpg">Tigernuts were sold in sweet shops in the UK in the 60's and are now making a comeback as a food rich in minerals. You can find tigernut milk alongside other plant-based milks in many markets. They also make for lovely flours and butters and we love them in our morning smoothies.<a href="https://erbology.co/product-ingredients/tigernut/">Tigernuts are rich in prebiotic fibre</a>The extremely high fibre content of tigernuts helps your digestive system to work properly, absorbing the nutrients you need and clearing away waste. Fibre also helps you feel full for longer. Tigernuts contain 10 grams of fibre per one 30-gram serving.(1) But it's not just about quantity; the type of fibre is important too. Prebiotic fibre is thought to be particularly beneficial for our health. We can't actually digest this type of fibre, but the helpful bacteria living in our gut can. The fibre nourishes these bacteria and they contribute to our overall wellbeing.<h3>Reinventing the pumpkin pie</h3>The writer and scientist Carl Sagan said, "If you wish to make an apple pie from scratch, you must first invent the universe." We haven't quite gone that far, but condensing a classic recipe down to its essence, before rebuilding it to be as inclusive as possible, certainly made us love this vegan pumpkin pie even more. It's a reminder that cookery is all about creativity, and each recipe contains multitudes.<img src="https://erbology.health/storage/images/2018/03/Pumpkin-cake-with-tigernut-and-cactus-granola-2-1024x683.jpg">We consider our unique&nbsp;tigernut granola crust to be our most ingenious addition to the vegan pumpkin pie canon. Instead of fussing with pastry, we've created a healthful, prebiotic pie crust with a satisfying crunch. Our granola is crumbled and mixed with golden raisins. If you like, hydrate them before adding to the crust by soaking them in hot water for five minutes or so; it's a simple step which makes them extra juicy. To substitute for heavy dairy-based ingredients, we like to use coconut milk. It has a delightfully rich flavour and smooth texture, and the subtle hint of coconut pairs beautifully with the flavours of the pie. We swapped refined sugar for coconut sugar and agave nectar, to keep our filling as nutritious as possible. To thicken, we used a little chickpea flour, but any finely ground flour would do the trick. It might not be your grandmother's recipe, but our vegan pumpkin pie has all the classic flavours you love in a form that all your family and friends can enjoy.

Pumpkin pie goes plant-basedThere can't be many foods that evoke a particular time or feeling quite ...

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Organic Pumpkin Seed Oil

Gut-friendly + Mineral-rich

Organic Tigernut Granola with Apple, Chia & Nopal

220g (Box of 3)

Vegan Pumpkin Pie Recipe - Delicious Plant-based Dessert - Erbology

Vegan pumpkin pie recipe

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Simple to make, richly aromatic, and bursting with wholesome ingredients, this miso and black garlic sauce recipe is one of our favourites. It combines the balsamic sweetness of black garlic with miso’s deep umami taste to create a gorgeous depth of flavour. Plus, it could help to support everything from the immune system to gut and heart health. Whether drizzled over tofu, poured onto veggies, or served as a dip for noodles, we can’t get enough of it! Allow us to show you why you should come to the dark side…

Easy miso and black garlic sauce

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Are you getting bored of having the same old toast or cereal for breakfast every day? We hear you – and this berry, chia and hemp seed overnight oats recipe is here to save the morning. It’s bursting with nutritious ingredients, quick and easy to make, endlessly customisable, and keeps you feeling satiated until lunch. Plus, of course, it tastes absolutely amazing. You’ll wonder how you ever started your day differently!

Overnight oats with hemp and chia

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Organic Turmeric Powder

90g (90 servings)

Zesty and sparkling, this refreshing ginger, lemon and turmeric tonic is a superb way to brighten your day. Not only is it delicious, but it’s also bursting with wellness-boosting ingredients. From tackling oxidative stress and inflammation to protecting heart and brain health, this drink offers a wealth of potential benefits.

Turmeric tonic

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Organic Shatavari Powder

Warm and comforting, a coconut milk latte is one of our favourite ways to start the day. And to make the recipe extra nourishing, we’ve added a scoop of our organic shatavari powder. This popular Ayurvedic herb offers a wealth of potential wellness benefits, from reducing menopause symptoms to supporting mental health. The best part? No latte art skills are required!

Vitality coconut and shatavari latte

Umami + Cheesy

Organic Nutritional Yeast

Looking for a snack that’s delicious, satisfying, and wholesome? This recipe has got you covered. Our raw popcorn cauliflower contains only wellness-boosting ingredients, but still tastes like a savoury treat. And we’ve given it a nutty, cheesy twist with the addition of nutritional yeast. This ingredient is rich in amino acids, fibre and B vitamins, bringing even greater health benefits to the dish. So, next time you’re having a movie night at home, give this a try instead of regular popcorn! We promise you’ll be glad you did.

Raw popcorn cauliflower recipe

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Organic Pumpkin Seed Protein Powder

Rich and wholesome, this pumpkin milkshake recipe is a delicious and satisfying afternoon treat. We’ve warmly spiced the drink with cinnamon and cloves, plus it contains banana and pumpkin for an extra creamy texture. And with the addition of our organic pumpkin seed protein powder, it’s a fantastic choice before or after a workout. This functional food can be an effective way to support muscle growth and repair, as well as male wellbeing. It’s also rich in fibre, along with several key minerals to enhance your overall health.

Creamy pumpkin shake

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90g (30 servings)

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M40+

In our humble opinion, you can’t go wrong with a peanut butter shake! They’re delicious, creamy, and offer a surprising number of potential health benefits. And with this recipe, we’ve taken the drink’s nutritional credentials to the next level by adding in our M40+ powder. This is a blend of potent plants that we’ve carefully curated to support men’s wellbeing. From maca to pumpkin seed, it’s bursting with ingredients that promote energy, muscle repair, and male reproductive health.

Peanut butter shake

Sophisticated sweetness is the name of the game with this delicious and refreshing caramel tahini shake. The sesame adds a decidedly grown-up twist to a normally youthful drink, while the frozen banana keeps things cool. Plus, we’ve enhanced the milkshake’s nutritional profile with the addition of our W40+ powder. This is a blend of potent plants that we’ve specifically chosen because of their potential to support women’s wellbeing. From ashwagandha and nettle leaf to shatavari and sea buckthorn, each brings valuable benefits to the recipe.

Caramel tahini shake (using coconut sugar)

Start your day with a healthy dose of green vegetables! Our cucumber smoothie recipe is light, refreshing and full of healthy nutrients.

Spinach cucumber apple smoothie