So you may of guessed by now, i absolutely love coconut! I put it in a lot of my recipes, but there is a reason behind the coconut madness! If you didn’t know already coconut is very good for helping and healing digestive problems. just after my operation in October 2015, I couldn’t physically cope with drinking water on my stomach, especially when healing myself from gastritis, the thought of the water hitting my stomach lining made me wince in the anticipation of the pain. The only thing I could cope with drinking for the initial 6 weeks was coconut water. I drank it by the bucket load, it felt soothing in my stomach and made me feel loads better. Now I’m not saying rush out and drink as much coconut water as you can, however eating and drinking coconut is a sure way to help your stomach if you are having issues!
There are loads of other health benefits to coconut including being a great source of dietary fiber, calcium and vitamin, it’s also perfect for a low carbohydrate diet. Here is one of my most favorite savory recipes I have created! Summer coconut flan! Even my partner loves this, and he hates the taste of something if it’s “too coconut”. Using Flax seeds instead of Eggs is a great source way of boosting your omega 3 for vegans! 🙂
You can vary what herbs you use, I like to play around with a combination of sage, rosemary and parsley!
For the flan Base-
coconut flour- 1 full cup.
Melted coconut oil- half a cup,
4 tablespoons of milk- I used coconut milk, but you can use any non dairy-sugar free milk.
3 tablespoons of water,
half a teaspoon xanthum gum,
3 flaxseed eggs (3 tablespoons of flaxseed, 9 tablespoons of water)
dried thyme- 1.5 teaspoons
salt- half a teaspoon
For the topping-
1 cup of butternut squash diced and peeled,
1 cup of sweet potato diced and peeled.
Half a cup of Water,
Tumeric- half a teaspoon,
Paprika – 1 teaspoon,
Thyme- 1 teaspoons,
Salt- to taste,
Diced Garlic- 1 or 2 cloves (to taste)
thinly sliced courgette- roughly quarter of a courgette,
sundried tomatoes (or deseeded cherry tomatoes)
parsley, (to taste- sprinking on the top)
rosemary. (to taste- fresh or dried for the top)
*you’ll need either a little extra coconut oil or vegan butter for greasing your pastry dish*
1) Preheat the oven to 165 degrees (fan assisted) or 175 (for non fan assisted). In a cup or jug you need to make up your flaxseed eggs. To do this mix 3 tablespoons of flaxseeds to 9 tablespoons of water, you then want to stir and pop in the fridge to set for 15 minutes. Next In a saucepan add your diced and peeled sweet potato and butternut squash, add enough water to cover and pop onto boil. Keep an eye on this, leave to boil for 5-10 minutes then turn down to simmer until soft. you can tell it’s soft by popping a fork into it.
2) Whilst your potato and butternut squash are cooking you need to start your pastry. Put all the dry ingredients in together into a bowl, mix them about with a wooden spoon. Make a well in the center of your dry mix and add in coconut oil, milk, water and your flax seed “eggs”. Start combining the mixture with your wooden spoon until it starts bonding together, make sure your hands are dry and then start working the pastry with your hands. The mixture should start to stick together forming a ball.
3) pop your pastry ball into the fridge covered in cling film for 20minutes. Once your sweet potato and butternut squash are cooked, pop into a colander then leave to drain and cool for 20minutes.
4) Now take your pastry dish (or any other dish you’re using for this) and either using vegan butter or a bit of extra coconut oil, grease your dish thoroughly. Take your pastry out of the fridge and pop in the center of the dish, using the tips of your fingers and your fists, slowly start working the pastry outwards in all directions and up the sides (to make the crust) keep going until everything looks roughly evenly covered. I like to use the back of spoon to smooth it out in the middle afterwards, as well using a knife to cut off and excess that may spill over the top of the dish. the main thing to remember here is to try and get an even coverage at the bass, other wise the topping will fall through or it’ll burn in some bits.
5) Pop your pastry into the oven to bake for 12 minutes. Whilst your pastry is baking in a blender add your cooled down sweet potato, butternut squash, water, tumeric, paprika, thyme, garlic, salt. blend until well combined. When ready take out your pastry from the oven. Add the puree mix and spread over the pastry forming a lovely orange layer. Add on your vegetables and your dried rosemary and parsley, sprinkle with salt and pepper if you wish to. Then pop into the oven for a further 10-15 minutes. Depending on how hot your oven likes to get will depend on the total cooking time. Keep an eye on the crust of the pastry to check when to take it out.
You can enjoy this cold or warm! I enjoyed it both ways! with some delicious salad and avocado oil dressing! 🙂