List of reasons why I am 99.5% vegan

Categories: Eco-Conscious Living Tips,Uncategorized,

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“We rarely, if at all, challenge the fundamental ways in which we humans approach the environment and our belief in our rights to consume it as a resource.” ~Dr. Nik Taylor, School of Social and Behavioral Sciences, Flinders University, Australia

The earth is becoming quite a place to live in. Let’s begin with my ride today on LA’s 405 freeway. It was a summer Sunday and it should not have been an overflowing seemingly toxic wasteland of cars inching along, but it was. And it gave me time to think. We were barely moving and neither was the smog enveloping us.

If there was ever a time to contemplate the enormous effects humans are having on the planet, it is now and it was in that moment. The world we live in now is riddled with complex environmental problems, which is why it is paramount to address not only what we are dealing with, but how we can all make tangible contributions to improving our world which aren’t difficult to implement. It would be too easy to feel hopeless, but that is not a choice we have to or should make. We shouldn’t feel hopeless because there is no need to and hopelessness doesn’t help, after all. Making lifestyle changes does!

What I’ve been told and what I have seen amongst people that follow me and my friends working and blogging in the health arena is that people don’t like posts about climate change or the health of the environment. I get a lot more “likes” on Instagram and Facebook when I post a recipe or a selfie {not kidding} than when I post about anything related to a topic that is much much muchhhhhhh more important than a recipe or a a fleeting photo. MUCH MUCH MUCH.

Guys, let’s get down to serious business. Anyone who cares about the cleanliness of their body should care about the cleanliness of the environment too. Loving our bodies and loving the planet are similar because they both involve showing respect for life, maximizing our happiness, and enhancing the quality of our days. Thankfully, the reality is that the foods best for our bodies are also best for the planet. It’s a win-win!

THE DOMINO EFFECT IS POWERFUL

We can feel empowered that yes, we can take concrete, yet not overly burdensome actions and yes, those differences can add up exponentially. What is required to make a significant difference does not have to affect the pleasure we get from food or out of life either. All that is required is an open mind, a bit of brain retraining and perhaps a Yelp search of the most delicious vegetarian/vegan-friendly restaurants, ice cream shops {yes, they exist!} and supermarkets near you.

How can each of us reduce our environmental footprints the most? Go plant-based or even better, vegan.* The wonderful news is that it’s not as hard as you would imagine. You can beat those annoying double bacon cheeseburger radio ads!

Below is a list of reasons why I am 99.5% vegan {because I admit to rare slipups too}:

What the numbers tell us. According to the United Nation’s Food and Agricultural Organization called Livestock’s Long Shadow, at least 51% of worldwide greenhouse gas emissions can be attributed to animal agriculture (i.e. feed and animal production, processing and transport). This is a striking statistic meticulously calculated by the UN, but upon combining with other figures, such as the number of animals killed each year for human consumption, this statistic becomes even more startling and to some, heart-wrenching.

Normal is not always best. “It remains the case that meat and dairy consumption are ingrained in modern (western) societies; they are so taken for granted as to be believed normal and natural.” But seemingly “normal” and “natural” does not always mean should. Normal is a word that connotes what the majority of people are doing. It does not connote how we should behave to maximize joy and health and minimize world suffering.

Flipping words on their heads can be a good idea.  The word vegan is becoming more accepted than it ever has been, but if the US population is similar to the UK population {which I certainly believe it is!} there is still a huge stigma and negative connotations associated with the word. Some parts of the country are more accepting, but overall we have a long ways to go before veganism is likely to become normal and mainstream.

An interesting, yet perhaps a bit outdated study was conducted in the UK in 2007 employing a pool of roughly 400 articles which used the terms vegan, vegans and/or veganism. Perhaps not surprisingly, only 5.5% of the articles were coded as ‘positive,” while 74.3% were coded as ‘negative’ and the rest were ‘neutral.’ The disparaging discourse fell into 6 broad categories:

1) Ridiculing veganism
2) Associating veganism with asceticism
3) Imagining veganism as impossible to sustain
4) Thinking of it as a fad
5) Describing vegans as oversensitive
6) Describing vegans as hostile

These assumptions are all culturally based and associations we are taught from a young age. Long standing, entrenched and powerful social forces which are in our best interest to deconstruct for a multitude of reasons. While I don’t believe that 100% animal product avoidance is necessary to result in massive improvements in society, our health and the environment (and of course, animal rights), deconstructing the negative associations we have with veganism may be the most effective means of communicating why these antagonistic beliefs are hurting all of us.

The taste factor. How important is the taste of animal products to omnivores?  Polls point in the direction of no, but friends say yes. Let’s tackle this one! Polls have indicated that taste isn’t a primary or even secondary concern of omnivores when it comes to discontinuing animal product consumption. This information shocked me as I had assumed that the taste of meat and dairy was a humungous, gigantic, primary, likely #1 reason why omnivores decided not to significantly reduce consumption or become a vegetarian or vegan. I thought it was all about the taste. According to polls, I was very, very wrong.

“The various authors of research into this area are all at pains to point out that bringing about any large scale changes in meat-based diets can only occur if the structural and cultural aspects of meat consumption are deconstructed and critiqued. They point out that there is a belief that humans are supposed to eat meat, that it is natural to do so, and that this is particularly the case for men who, as a result tend to have a higher environmental impact due to food choices. They also demonstrate that meat eating practices are so ingrained in our culture that those who choose alternatives often face considerable prejudice and pressure from others who do not support their choices. This leads the authors of one report to conclude that “structural support for a communications campaign should come from a broad base” if attitudes are to be changed at a cultural level.”

The culture factor. 

If from birth you are taught that eating meat is the right way and everyone else around you walks the belief talk with meat-eating at meals and social gatherings, it is not an easy street to contest the meat-eating walk of everyone around you. One of the most effective tools we have now is flipping this cultural belief on its head. We should twist it and turn it and crush it.

The convenience factor.

Psychology Psychology Psychology

This isn’t and shouldn’t be a matter of labels. Of course the term vegan is needed to distinguish those who completely avoid animal products from those who don’t, but what labels can do is alienate or separate people into groups. This should not be the case. I like the word plant-based better than vegan because it is less of an all or nothing term and leaves some leeway for imperfection, which works better for some people. Significant reductions in animal product consumption has enormous benefits and there should be no alienating of people. As for vegans, I am fortunate to know probably more than most. I would say that vegans possess personalities as variable as the population at large, yet I know none that are hostile. As for the word oversensitive, I don’t think caring about animal welfare should be considered oversensitive. Most of the vegans I know are also the most empathetic and kind I’ve met. Of course I am generalizing to my own life, but I believe that sensitivity is not a bad thing and we cannot care too much.

Some people don’t care about their health as much as others do. Some people don’t care as much about animal welfare. Some people don’t care as much about the environment. But for me, they all add up and they add up monumentally. I care about posterity too and setting a good example for other people. Most people don’t realize that livestock production is the #1 contributor to greenhouse gas emissions. As Bill Nye the Science Guy recently proclaimed in his

Omnivores are not passionate about being omnivores. The research we have indicates that omnivores are not as resolute or passionate about consuming meat as vegetarians and vegans are regarding abstinence. “Most meat-eaters display some form of ambivalence towards eating meat; in one study this was as high as 69% of respondents reporting ambivalence about their meat consumption, compared to just 4% of vegetarians reporting that they felt ambivalent about abstaining from meat consumption.” When omnivores did indicate concern about giving up meat, it wasn’t for taste, it was because of nutrient concerns.

Dismantling the health concerns. This ambivalence tends to centre on perceived health related issues with respondents to surveys indicating they have concerns over the health implications of meat-eating. Despite this, meat-eating remains a routine, and indeed culturally embedded, part of the diet for many humans. Reasons given for meat-eating are both intrinsic (e.g. taste) and extrinsic (e.g. social and peer pressure). Reasons for adopting a vegetarian or vegan diet are broader and include ethical and moral motivations, disgust and/or dislike of the taste/texture of meat, health concerns over meat consumption, and peer or family pressure.”

Why I educate myself. I educate myself because failing to do so will leave the world worse off. If I choose pleasure of foods containing animals over educating myself about how eating them regularly hurts myself, animals and the planet, then I am doing myself a huge disservice with my own life and how I affect the world around me. I would be hurting myself, hurting other creatures and polluting the Earth if I did not read and learn about why eschewing animal products is connected to a better, cleaner world with less suffering.

It doesn’t have to be all or nothing. Is it really that difficult not to eat foods with animals? Or at least significantly reduce consumption? I don’t believe this is an all or nothing issue. What if eating a plant-based diet let’s say 90% of the time was a far superior alternative to the attitude of “veganism is not for me!” or “meat is just too tasty!”? I’ve found that the less people eat a food, the less the food is craved too. This has been found in studies as well.

You can become a more adventurous eater. And it can be fun! It turns out that more traditional eaters, the ones who viewed meals as, “meat and two veg” for instance, were less likely to give up meat than those who were more adventurous and turned to ‘combined’ meal formats, such as pasta dishes. I think adventure is calling your name!

Do animals taste so much better than plants that all other factors must be outweighed? At least when we educate ourselves we are making conscious choices about how what we eat every single day truly does add up enormously. Lately I have been hearing comments from people in my life revolving around the same concept, which can essentially be wrapped up in the words, “Animals just taste too good.” Yet, I find it hard to imagine that animals taste so amazing and plant-based meals taste so subpar that improved taste in a fleeting moment overrides all aforementioned values. I’ve also found that the less a food is eaten, the less it is desired. The opposite is also true. The more a food is eaten, generally the more it is desired. Especially when it is mouthwateringly delicious!

Yes, food deserts exist, but most of us have access to plentiful quantities of fruits and vegetables. I know how fortunate I am to be able to eat delicious plant-based meals. I know not everyone can. Food deserts exist, even in the U.S., and world hunger is a serious issue around the world. I don’t claim to be naive or sheltered when it comes to both national and global food availability and scarcity, but most of us in the U.S. do have access to fruits and veggies, albeit not always organic. Most of us do have a choice to eat plants or animals.

Peripheral benefits. The crazy thing is that our actions really do have unexpected chain reactions that we wouldn’t expect or realize unless pointed out to us. In the case of giving up meat, an unexpected chain reaction has been shown to be fewer cases of violent crime. Research and anecdotal evidence has found that familial violence as well as other crimes and social problems are higher amongst populations of factory farm workers. Fascinatingly, yet sadly and not altogether unsurprisingly,

“When researchers examined arrest rates across a number of communities comparing those where either a large animal-processing facility or a large-scale manufacturing plant (with similar sized workforce and demographic factors) was present they found increases in arrests for violent crime (including rape and other sex offences) were only observed in communities surrounding meat works. This led them to conclude that there is sufficient evidence to support the existence of the ‘Sinclair Effect’—i.e., that the unique and violent nature of the work involved has a deleterious effect on employees.”

Blueberry Banana Muffins with a Golden Flaxseed Twist

Categories: Breakfast,Desserts,Recipes,

These muffins are loaded with just about equal parts deliciousness and nutritiousness, with deliciousness winning ever so slightly. Although both qualities are of an impressive amount, deliciousness did beat out nutritiousness due to the amazing flavor combinations that my blueberry and banana loving mouth subjectively found heavenly.

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As for the nutritiousness component, well there is no denying that these muffins are likely one of the most nutritious muffins you could prepare {and preparing them is easy ~ this recipe should take you no more than 30 minutes tops!}. Blueberries have been shown to prevent mental decline in later years and also reverse abnormal brain activity. They contain huge helpings of tannins, which are linked to the reversal and prevention of age-related mental decline. There is no question that our brains are our sexiest body part! Our wits may be our most memorable asset, but only if we use them wisely and keep them in tip-top shape. And this means keeping mental stimulation and eating the right foods. Researchers have found that eating blueberries is not simply a preventive measure for optimal cognitive functioning later in life. There are tangible benefits to consuming blueberries for optimal brain health in our youth, too. Think an increase in cerebral blood flow and acute improvements in cognitive functioning that lead to increased mental clarity and improvements in spatial working memory. Now that is what I like to call delicious information!

We can thank the stellar antioxidant content of blueberries for nimbly crossing our blood-brain barriers and exerting measurable improvements in existing neural pathways, cellular communi- cation, and neuronal regeneration and strengthening.

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These muffins are undeniably appropriate for consuming at breakfast, lunch, dinner or dessert. I am not sure many other muffin recipes can be granted such highly esteemed any-meal-of-the-day status. This status should only be granted to muffins that contain so many nutritious ingredients that you cannot help but approve them for breakfast consumption. Scratch that. To me, consumption is not a word that sounds mouth-watering enough for these bananay beauties. Let’s go with luxuriation. There we go…breakfast luxuriation.

Ingredients (makes about 8 muffins):

½ cup water
2 tablespoons ground flaxseeds
1 teaspoon baking powder
1 teaspoon baking soda
1 cup fresh blueberries (preferably organic)
2 medium-sized ripe bananas
2 tablespoons Earth Balance or another vegan margarine
10 medjool dates, pitted
1 teaspoon Stevia powder (optional, to make them a bit sweeter)
½ cup almond flour
1 cup whole-wheat pastry flour or oat flour for gluten-free version
1 teaspoon vanilla extract or 1 ground vanilla bean
½ tablespoon cinnamon
⅓ cup raw sunflower seeds (optional)

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Directions:

Preheat oven to 375 degrees F and line a muffin tin with 8 paper liners or lightly grease. Mix water, baking powder, baking soda and ground flaxseeds in a small mixing bowl or cup and let sit for a few minutes. Set aside.

In a food processor, combine water-flaxseed mixture, bananas, Earth balance (or other vegan margarine) dates, Stevia (if using), almond flour and whole wheat pastry flour. Process until a nice evenly mixed dough forms. Pour the dough into a large mixing bowl.

Add the sunflower seeds  to the large bowl containing the dough and mix in well. Add in blueberries at this time and mix them in too. Divide the batter evenly between muffin tins (they should be about ¾ of the way full). Optional: Sprinkle the tops of each muffin with a bit more blueberries.

Bake for 20 minutes or until a toothpick inserted into the center comes out clean and the edges are golden brown. Let them cool for at least 10 minutes in the pan, then gently remove and let them cool completely on a cooling rack. Don’t try to remove the muffin paper before they are completely cooled because they will stick to the paper. Enjoy!

Blueberry scientific reference for you:

L. T. Butler, D. Vauzour, C. M. Williams, et al., “Blueberry-Induced Changes in Spatial Working Memory Correlate with Changes in Hippocampal CREB Phosphorylation and Brain-Derived Neurotrophic Factor (BDNF) Levels,” Elsevier 45, no. 3 (2008): 295–305.

Gluten-free Ooey Gooey Peanut Butter Black Bean Brownies

Categories: Uncategorized,

DarkBrownies2!

These brownies are benevolent, but may appear dangerous. After all, they are so delicious that consuming too many at one time is an entirely likely scenario.  This possibility can easily be averted. Perhaps not effortlessly averted at first, but averted nonetheless. Trust me, I am speaking writing from experience. There is a way! So, not only do I have this new decadent brownie recipe to share with you, but I also have a convenient strategy for avoiding overconsumption. Win and win! You may be able to thank me by preparing these brownies and celebrating the happiness of your taste buds. Well, that is if you love the chocolate, coffee and sweet medjool dates combination as much as I do. I seem to have a minor problem mistrusting people who do not enjoy chocolate {is this reasonable?}, but I hope to recover from this personality idiosyncrasy soon. Please wish me a full recovery from this chocolate “prejudice” of sorts.

Also to be noted is that while these beauties do justifiably appear as though they could be filled with mouthfuls of undesirable guilt, they are bursting with only the sweetest of intentions and salubriousness. Did I just write that these brownies are bursting with sweet intentions? Gosh, I would give human traits to brownies. Let’s both pretend that sentence didn’t happen. Moving on…

As a treat, I used Hersey’s Special Dark Chocolate Cocoa Powder to produce an even darker hue and richer chocolaty flavor. As you can see {take note of photos unless you are blind, in which case I have no idea how you are able to read this}, I think that strategy worked. Look at that dark, almost black color! If you decide to use another type of cocoa powder, the final brownies may not turn out as dark, but there is no question that they will be just as yummy.

These brownies are energizing for numerous reasons. Firstly, this recipe contains coffee, which I highly recommend purchasing of the Certified Fair Trade variety. I’ve linked you to a great brand that I love.

Brownie ingredients (makes about 6 large or 8 medium brownies):

1 cup cocoa powder of choice
1 (15 oz) can black beans, aim for an EPA free brand
12 soft medjool dates, pitted
1/2 cup oat flour (oats are naturally gluten-free)
1 teaspoon baking powder
1 teaspoon baking soda
1/3 cup natural peanut butter (I used smooth)
1/4 cup water
1 tablespoon French roast coffee (or coffee of choice)
1 teaspoon cinnamon (aim for the ceylon variety)
1 tablespoon green superfood powder of choice (optional)
Grain-sweetened dark chocolate chips for topping (optional)

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Directions:

In a food processor, legit process every single ingredient together. You shouldn’t have any trouble processing them all. I added the dates, cacao powder, beans and water first, processed those ingredients completely and then added the other ingredients. This worked well for me.
Take a glass baking dish (8X8 size) and gently grease with coconut oil. Add the brownie mixture and press down with your palms to spread the mixture evenly. Bake for 350 degrees F for 20-25 minutes.
Cut brownies into squares, enjoy them as is or with your favorite non-dairy ice cream. Both ways are absolutely delicious!

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Finally, my strategy to avert overeating on these beauties if you decide to prepare them for yourself instead of a group of friends and/or family members is to cut them into individual servings you would eat for dessert {or um, breakfast}, wrap each square in tin foil and then freeze them all. This way, you can unravel a square and heat it up {it’s soooo good warmed!} any time you want without eating any other squares. Granted, this is unless you are unusually hungry after a hypothetically long workout {or hey, just unusually hungry} and can do with more than one square {lucky you!}. I hope you LOVE this recipe as much as I do. I am going to enjoy one tomorrow for dessert breakfast.

XO,

Talia

The Most Delicious Healthy Tiramisu

Categories: Uncategorized,

This may be my favorite dessert EVER. Did I just write that? I think I did. I could erase what I wrote in less than a few seconds, but that would be a big mistake. It should be known that this is one incredible healthy dessert. Yes, healthy! The key to making this tiramisu taste as excellent as it looks is to make ladyfinger cookies first and use them in preparation of the recipe.

Ladyfinger cookies date back to the eleventh century France when they were enjoyed as delicate sponge cakes by the wealthy. They are pretty old even though my healthy version is very new! The traditional recipe has changed little in nine hundred years and was carried throughout Europe by the marriages of the numerous daughters of Bertha of Savoy to the scattered thrones of Europe.

Flash forward to today and Ladyfingers are viewed as a delicacy and, by many, to be one of the rarest of the bakers’ arts.

The name Ladyfingers is self-explanatory as they are biscuits roughly shaped like fingers. Traditionally they  are made using far from the healthiest  ingredients as the classic recipe contains egg whites  egg yolks, sugar, flour, powdered sugar and other ingredients never found in my recipes. Hence, I decided to create my own delicious healthy version! You can shape these cookies into the traditional shape of ladyfingers, which is to make them look like a lady’s “fingers” (see photo ~ mine look a bit like bars) or shape the cookies into round cookies. It’s up to you!

There is undeniably timeless beauty (and tastiness!) in whichever version of this recipe(s) you decide to make. I did find my emotions taking flight as I sunk my teeth into each bite. Enjoy everything you may, creative treats included, and sink your teeth into the simple pleasures of being human!

Prep time: 15 minutes Cook time: 50 minutes

Ladyfinger cookie ingredients:

13 medjool dates, pitted and softened

2 tablespoons ground flaxseeds

1/3 cup your favorite nondairy milk or nondairy mocha

2 tablespoons lemon juice (optional)

½ very ripe, large banana or 1 small banana

2 tablespoons vegan butter or coconut butter

¾ cup raw cashews, soaked overnight or ½ cup raw cashew butter

1 teaspoon baking powder

1 teaspoon ground vanilla or vanilla extract

2 cups buckwheat, spelt or oat flour (or a mix of them)

Directions:

Preheat oven to 350 degrees F and lightly grease a tinfoil-lined cookie sheet with coconut oil, olive oil or cooking spray. Soften medjool dates by soaking them in warm water overnight or by soaking in water and heating in the microwave for 30 seconds. Once dates are softened, discard water and place pitted dates in a food processor along with the rest of the ingredients. I recommend pouring in the nondairy milk (I used almond milk!) into the food processor first so that the liquid is on the bottom, which makes blending easier and smoother.  Process until all ingredients have been combined. You may need to turn off the food processor and mix with a large spoon before turning on again, but it should blend easily. If it is too thick in some areas, add a few tablespoons of water.

Using roughly three tablespoons of batter, with your hand, mold into Ladyfinger cookie shape (long and thin is key) and place on the cookie sheet. Do this until there is no batter left. I found this is easier to do with damp hands. The batter is less sticky this way. Bake for 20 minutes or until they become slightly golden. I recommend placing them on the top level of the oven vs. the bottom level to avoid burning the bottom of the cookies. Remove from oven and allow them to cool. Note: Keep an eye on them in the oven, as they can burn easily if you are not careful given they are rather thin cookies. Their final color will be someone darker than traditional Ladyfingers. Once the cookies have completely cooled, enjoy them as is or use them to make tiramisu! These cookies will last up to five days stored in the fridge and 3-4 weeks stored in the freezer.

Coconut Cream Tiramisu

Tiramisu originated in Italy in the 1960s. I thought it was older than that, but we can simply be thankful that it is now in existence for our dessert enjoying pleasure! In fact, the word tiramisu in English translates to “pick me up”, “cheer me up,” “wake me up” or “lift me up.” Obviously, my version of tiramisu doesn’t contain any ingredients such as animal products or sugar found in most traditional recipes and I do believe it is one of my most delicious creations. Most accounts of the origin of tiramisu   is in a restaurant called “Le Beccherie” in Treviso, Italy. A confectioner named Roberto Linguanotto, owner of  the restaurant and his apprentice, Francesca Valori, whose maiden name was Tiramisu, are purportedly the inventors. I wish I could thank them myself! However, debate on this does persist. What we do know for sure is that tiramisu is almost always delicious.  Very likely, my recipe is one of the few tiramisu recipes in the world that is actually good for you! You only have one life and one body, so if you are going to enjoy tiramisu, and you should, making this recipe helps your body to be healthy and prevents disease rather than contributes to it.

This is likely one of the few tiramisu recipes in the world that is actually good for you. You only have one life and one body, so if you are going to enjoy tiramisu, it should be one that is helps your body be healthy and prevents disease rather than contributes to it!

12-15 ladyfinger cookies will be used for this recipe.

Dipping sauce ingredients*:

1 cup freshly brewed coffee

2 tablespoons amaretto

*You can also use prepared nondairy mocha. I made this using soy mocha too and it was wonderful.

Coconut cream icing ingredients:

8 medjool dates, pitted and soaked for at least 2 hours in water

½ cup raw cashew butter or ½ cup raw cashews, soaked overnight

2 tablespoons ground coffee of choice (I used French dark roast)

2 tablespoons amaretto

1 teaspoon ground vanilla or vanilla extract

3 (15 oz.) cans coconut milk, refrigerated overnight and liquid removed

Optional garnish:

Cacao powder

Melted dark chocolate

Organic fresh berries

 

Directions:

Preheat oven to 350 degrees F and lightly grease a 8×8 inch baking pan (or line with parchment paper). Set the greased pan aside. Use 12-15 Ladyfinger cookies and soak them one by one in the dipping sauce. Soak them for about 30 seconds ~ 1 minute each. Don’t worry, they will not crumble or become overly mushy

Place all of the coconut cream ingredients (except for the two cans of refrigerated coconut milk) in a food processor and process until the mixture becomes completely smooth. Pour these ingredients out of the food processor and into a medium-sized bowl.

Use the two cans of refrigerated coconut milk to prepare coconut whipped cream! Make sure the coconut milk has been refrigerated overnight and the liquid removed from the can. Chill a large mixing bowl for 10 minutes before whipping! Place the hardened coconut cream in your chilled mixing bowl and beat for 30 seconds with either an electric or manual hand mixer. If you use an electric hand mixer, this should take you less than 1 minute! It will take you slightly longer if you use a manual hand mixer but not much longer. Stir the rest of the cream layer ingredients into the bowl with the whipped cream.

To make the cake, use a glass baking dish and line it with parchment paper or tin foil. Prepare the bottom layer using half of the soaked ladyfinger cookies and add a nice layer of the whipped cream layer on top. Smooth down the whipped cream layer using a spatula or very large spoon. Place the remaining Ladyfingers on top, creating a second layer. For the top layer, add more of the coconut cream icing and then place the bars in the refrigerator overnight. The next day, garnish with your favorite toppings such as cacao powder, melted dark chocolate, shredded coconut and/or fresh berries, cut up into square slices and enjoy! The cake will last up to 4-5 days in the fridge and up to three weeks if stored in the freezer.