Slightly later than planned, here is the second half of the banoffee pie recipe – and you’ll see it was worth waiting for!
This raw banoffee pie does contain a lot of dates, and a good helping of nuts. Some may put some off by this as both are renowned for being high in calories – dates with sugar and nuts with fat. Whilst this is true, not all calories are equal. A whole nut contains much more than just fat, and a whole date is more than just sugar. We are so used to having refined products in recipes, such as granulated sugar or oil that we forget about where these ingredients come from.
The great thing about eating a whole food plant based diet is that the recipes include everything you find in a fruit, vegetable, pulse or cereal. If dates are refined to produce some form of glucose or fructose syrup, that’s all you will get. But a whole date is packed full of complex carbohydrates, so it takes some time for it to be broken down into fructose and glucose (which your body needs for as it’s base energy source) rather than provide one immediate sugar rush. Alongside the sugars, dates are also packed full of potassium, essential for all cell processes, magnesium, vitamin A, phytonutrients and anti-oxidants and fibre. Fibre is essential in our diets to help maintain a healthy gut as well as clear out all the excess waste that builds up, including unhealthy fats and cholesterol. Dates fill you up – refined carbs and sugar don’t.
The same goes with nuts. Walnuts for example are one of the few plant foods that contain omega 3 essential fatty acids which are proven to promote healthy hearts, brains and protect against certain forms of cancer. Walnuts also contain vitamin E and other antioxidants as well as minerals such as manganese and iron. And don’t forget the fibre!
This is why eat foods whole – or in this case starting them off whole and chopping them up without taking anything away – promotes health and vitality.
So now I’ve finished my little soap-box moment, here’s the rest of the recipe. First the base.
1 cup cashew nuts
1 cup walnuts
1 cup pitted dates (plus a few extra if needed)
pinch of salt
Place the nuts and salt in a food processor and blitz until they resemble bread crumbs. Add the dates and process until you have a sticky dough. If your dates are a bit dry, you will need more to produce the right stick. Take a bit out of the processor and press together with your fingers – if it sticks in a lump, it’s ready. Take the dough out and press firmly into a loose bottomed flan tin – 18-20 cms wide. You need to press hard and try to make it equal. Put it in the freezer for an hour or so.
Now is the time to make your caramel if you haven’t already. Recipes for the raw caramel and whipped coconut cream are here http://foodiesensitive.blogspot.co.uk/2014/02/amazing-banoffee-pie-raw-and-dairy-free.html
Putting it all together
1 pie base
1 portion of raw caramel
1 portion of whipped coconut cream
Take your pie base out of the freezer and spoon on the caramel layer. Put back in the fridge for a while whilst you whip up your coconut cream. Slice the bananas. Put half of the bananas into the cream and cover the rest with a little lemon juice to prevent discolouration. Take the base out of the fridge, spoon on the banana cream, scatter the remaining banana on top and sprinkle lightly with cocoa powder. Eat immediately, or pop back in the fridge until you’re ready (otherwise your cream will lose it’s structure). And there you have it. Be amazed by the flavours and enjoy – remember it’s good for you too!!!