Choc-Mint Nut Butter Protein Balls

For those of you gym, health & fitness freaks here is an easy peasy snack you can make packed with protein. They are great as a post training snack. One of the main ingredients in these protein balls is Chai seeds which are among the healthiest foods on the planet. They are loaded with nutrients and can have important benefits for your body & brain. Here is some great info on these little miracle seeds:

Chia seeds are tiny black seeds from the plant Salvia Hispanica, which is related to the mint. This plant grows natively in South America. “Chia” is the ancient Mayan word for “strength.” Despite their ancient history as a dietary staple, only recently did Chia seeds become recognized as a modern day superfood. Don’t be fooled by the size… these tiny seeds pack a powerful nutritional punch.

Health Benefits include:

·         Deliver a massive amount of nutrients with very few calories

·         Loaded with antioxidants

·         Almost all the carbs in them are fibre

·         High in quality protein

·         Due to high fibre & protein content should aid with weight loss

·         High in Omega-3 Fatty Acids

·         May improve certain blood markers which should lower risk of heart disease & Type 2 diabetes

·         High in many important bone nutrients

·         Can cause major improvements in Type 2 diabetes

·         Can improve exercise performance as much as a sports drink

·         Are easy to incorporate into your diet

·         Among the few trendy “superfoods” that are actually worthy of that term

And now for the recipe J

Ingredients

• 1 cup fresh dates (pitted)
• 1 Tbsp Nut butter (any flavour)
• ¼ cup Chia seeds
• 1/3 cup coconut oil
• 1 tsp Peppermint Essence
• 1/3 cup Maca Powder (optional)
• ¼ cup Cacao powder
• 1/3 Cup Almond flour
• 1 Tbsp cinnamon

Toppings:

• Dessicated coconut
• Cinnamon

Method:

Blend all ingredients together in a food processor or blender

Roll into any size balls you choose (smaller /bite size is usually best) and place on a tray

Add toppings (I rolled half the batch in desiccated coconut and the other half I sprinkled with cinnamon)

Place in the fridge or Freezer to set

Eat & Enjoy J

Read More

Chocolate Peanut Butter Crunchies

This recipe contains the Flaxseed ingredient.

For those that are interested here is a little read up on the health benefits of these great little seeds. It also goes into answering the age old debate around nutritional value between keeping flaxseeds whole as opposed to ground and if ground how best to store them in order to prolong their freshness: http://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/expert-answers/flaxseed/faq-20058354

Chocolate Peanut Butter Crunchies

Preparation:

Preheat oven at 180 degrees

Line a square baking tray with baking paper

Base Ingredients:

·         1 Cup Almond Flour

·         ½ Cup ground flaxseeds (I grind these myself in a coffee grinder)

·         ½ Ground walnuts

      1/4 Cup Chia seeds

·         1/3 Cup coconut flour (or shredded coconut
1/3 Cup organic peanut butter (or any nut butter)

·         1 Cup dates (if the dates are a bit hard; which most are; then soak them in hot water for about 5-10 minutes and pour out the water)

·         ½ Cup melted coconut oil (you may need to add more if mixture is a bit too dry)

Choc Layer Ingredients:

·         1 Cup Melted Coconut Oil

·         ½ Cup Cacao or cocoa powder

·         ¾ Cup Honey

·         1 Tbsp Vanilla extract (or essence, extract has a stronger flavour)

·         Optional If you prefer a sweeter chocolate (as opposed to dark chocolate) you can add extra honey or Carob chunks (you get these at Dischem or any health shop).

Base method:

Mix all the dry ingredients together

Add the dates and coconut oil

Grind mixture together in food processor/blender/hand blender

Press mixture down into the baking tray with hands, flatten in.

Put into oven to bake for around 10minutes

Take out and stick in the fridge or freezer to cool down

Choc layer Method:

If you are including Carob chunks you will need to melt these first in a pot over another pot of boiling water on stove

Melt coconut oil in same pot

Take pot off the heat/stove and mix in all other ingredients starting with cacao powder

Will form a very runny chocolate mixture.

Once the base is cool pour chocolate over the top and put in the fridge or freezer for a few hours to set

Remove from fridge and chop into squares

Serve & enjoy :)

Read More

Raw Chocolate Slab

For those little chocolate addicts out there that simply cannot say no to a bar of Lindt in the evenings here is a very simple, quick to make chocolate slab that will curb that sugar craving without adding on those extra pounds. The best part to this recipe is that there is no cooking involved you simply put it in the freezer to set overnight.

INGREDIENTS

½ Cup Coconut Oil

½ cup Carob chunks (optional)

½ Cup cacoa powder

3 Tbsp Honey

1 tsp vanilla extract

Pinch of salt

METHOD

Melt coconut oil and carob chunks in a small pot on top of a bigger pot of boiling water

Once melted remove from heat and add all other ingredients

Mix well

Line a baking tray with baking paper

Pour mixture into tray and leave in the freezer for 2 hours or preferably overnight

Once set take mixture out and crack into shards

Store in the freezer

Enjoy! J

Read More

Peanut Butter & Chocolate Swirl Tart

Hello everyone. Firstly so sorry that i have been a bit quiet and not posted anything new for some time now. I have been travelling quite a bit and the festive season then kicked into high gear which meant there hasn't been much time for baking & blog updates. But i'm back and excited to start trying out some new recipes.

Secondly HAPPY NEW YEAR to you all!! I hope this year is filled with lots of healthy delicious treats! Here is my first post for 2015 i hope you all enjoy!

Peanut Butter & Chocolate Swirl Tart

Ingredients:

Crust:
1/2 cup Coconut Flour
1/2 cup Almond Flour

1/3 cup Brown Rice Flour or Rye Flour or use additional Almond Flour

1 egg (*Optional)

1/2 tsp vanilla extract
Pinch of salt

3 Tbsp water

1/3 cup coconut Oil (*melted) – depending on your flour may require slightly more

Peanut Butter Layer:

½ Cup Peanuts (*you can use any nuts you like)

1/3 Cup coconut Oil

2 Tbsp Honey

1/3 Cup Peanut butter (*or any Nut butter, I used Almond)

Chocolate:
1/2 cup coconut oil
1/4 cup raw cacao powder
2 tbsp honey

Method:

Crust:

Preheat oven to 180 degrees.

Mix all dry ingredients together in a bowl.

Add your vanilla extract, water and coconut oil and mix together until it forms a biscuit-type dough

Grease a baking dish. Tip your dough into the dish and flatten down with your hands ensuring you cover the entire dish. Put dish in the oven for 10minutes until slightly golden. Remove from oven and let cool.

Peanut Butter Layer:

Mix all ingredients together in a blender until it forms a thick paste texture.

Once the crust is cool, smooth the peanut butter layer out over the crust and flatten it down with your hands.

Chocolate:

Melt coconut oil in a pot over another pot of boiling water

Once melted remove from heat and mix in the Cacao powder and honey

Pour your chocolate mixture over the peanut butter layer of your tart. With a spoon drizzle nut butter over your chocolate layer and use a knife to create a marble effect.

Leave in the fridge to set for 1-2hours (*preferably overnight)

Serve & enjoy! J

Read More

Bun-less Veggie Burger

This one is for those Banting/Vegetarian Carb-less eaters out there...

INGREDIENTS

Burger Patty:

1 Cup Sprouts (use a variety)

½ Cup Grated carrot

1 Cup Almond Flour

1 Egg (optional)

½ Cup Lentils (cooked)

½ Cup Chickpeas (cooked)

2 Garlic cloves

Seasoning (salt, pepper, herbs/spices eg. basil)

Red Onion Relish:

1 red onion chopped

1 Tbsp Coconut Oil

2 Tbsp Honey

¼ Cup balsamic vinegar (Optional)

Seasoning (salt, pepper, herbs/spices eg. basil)

Garnish:

Lettuce or rocket

Giant black Mushroom (Sliced and cooked)

Thick slice of tomato

Avocado sliced

Fresh tomato salsa (tomato & onion chopped up and cooked to a sauce. Add seasoning)

METHOD

Burger Patty:

Blend together Sprouts, carrot, lentils, chickpeas, Garlic & seasoning

Hand Mix in egg (Optional) and Almond flour (or use food processor)

Mixture must be nice & thick

Form balls with the mixture and flatten in burger patty shape

Fry up in some coconut oil a few minutes on each side until burger holds it shape

Add to the oven to bake for a further 10minutes (until cooked through)

Red Onion Relish:

Melt coconut oil in pot

Add all other ingredients and cook on medium heat until onions go soft, mixture turns golden & thickens

Remove from heat to cool down

Build Your Burger:

On a plate later your burger patty

Next add tomato relish/salsa sauce

Add some leaves

Arrange your slices of mushroom

Next add your avocado slices

Garnish with your Red onion relish on top

Add seasoning to taste

Serve and enjoy! J

Read More

Breakfast Pancake Stack

If every now and then you get bored of your everyday breakfast and feel like a treat on the weekend then look no further. This recipe really hits the spot and as always is a very healthy alternative to your normal pancake batter. The actual pancakes themselves are made of only 3 ingredients bananas, almond flour & Eggs. Check it out...

INGREDIENTS

Pancakes:

2 bananas

Almond flour

Eggs

Chocolate Sauce:

½ Cup Coconut Oil

½ cup Carob chunks (optional)

½ Cup cacoa powder

3 Tbsp Honey

1 tsp vanilla extract

Pinch of salt

METHOD

Pancakes:

In a bowl mash up the bananas

Mix in the almond flour & eggs

Heat up 1 tbsp coconut oil in a frying pan

Pour in a small, circular amount of pancake mixture & let it cook for a few minutes

Flip pancake over and cook the other side until golden and cooked right through

Repeat until all mixture is finished

Chocolate sauce:

Melt coconut oil and carob chunks in a small pot on top of a bigger pot of boiling water

Once melted remove from heat and add all other ingredients

Mix well

Layer pancakes one on top of each other in a high stack (I did 5 & only managed to eat half!).

Pour chocolate sauce on top

Garnish with things such as banana slices, strawberry slices, berries, cinnamon spice, ground nuts, cacao nibs etc

Serve & enjoy J

Read More

Chocolate Caramel Squares

Firstly must apologize to you all for not posting any recipes for a while now. No excuse really life has just been terribly busy and i simply have not gotten around to it until now. I have quite a few new goodies to post & will hopefully be able to add them all over the next couple days.

So this recipe turned out really nicely!! It contains no dairy, no sugar & no gluten. A really nice healthy snack to nibble on when that sugar craving hits. Enjoy! :)

INGREDIENTS

Crust:

·         2 Cups Almond Flour

·         1 Cup dates

·         1 Tbsp Cacao powder

·         1 tsp vanilla extract

·         Pinch salt

Caramel:

·         2 Tins Coconut Milk or coconut Cream or Soya Milk (works just as well as the coconut)

·         4 heaped Tbsp Honey (add more if not sweet enough)

·         4 tsp Vanilla extract

·         Pinch salt

Chocolate:

·         ½ Cup Coconut Oil

·         ½ cup Carob chunks (optional)

·         ½ Cup Cacao powder

·         3 Tbsp Honey

·         1 tsp vanilla extract

·         Pinch of salt

METHOD

Crust:

·         Add ingredients to a blender or food processor until mixed together like cookie dough

·         Line a baking dish lined with baking paper

·         Press mixture down to form a layer

·         Put in the fridge to set

Caramel:

·         Add all ingredients to a pot and bring to the boil in medium heat

·         Leave mixture to simmer until it turns a caramel brown colour and thickens

·         Remove and let cool slightly (until thick and sticky (but still liquid enough to spread as a layer)

·         Remove baking tray from Fridge & add your caramel layer

·         Put baking tray back in fridge to set

Chocolate:

·         Melt coconut oil and carob chunks in a small pot on top of a bigger pot of boiling water

·         Once melted remove from heat and add all other ingredients

·         Mix well

·         Remove baking tray from Fridge & add your Chocolate layer

·         Garnish with things like crushed nuts, seeds, cacao nibs etc

·         Place in Freezer for 2 hours or overnight

Serve & Enjoy!

Read More

Thai Green Curry & Cauliflower Rice

I spotted a really delicious looking Thai Red curry & Squash recipe on one of my favourite twitter pages @DBNHealth this week. Since i am not the biggest fan of hot food I decided to put my own spin on it and make a slightly milder, Green curry version.

For those that are interested the original recipe can be found at:

http://paleogrubs.com/red-curry-recipe

Here's my version...enjoy :)

INGREDIENTS

Thai Green Curry

• 1 Pack Baby mielies
• 5 Large Baby Marrows  (Chopped)
• 2 Tins coconut milk
• Coconut Oil
• Fish Sauce
• 3 Tbsp Lemon Juice
• Ginger (Chopped)
• 4 Cloves Garlic (Chopped)
• 3 Tbsp Green Curry paste
• 1/4 Hubbard squash
• 1 Onion (chopped)
• Salt/pepper/herbs
• Parsley

Cauliflower Rice

• 1 Head cauliflower
• Coconut Oil
• Salt/pepper/herbs

METHOD

Thai Green Curry

Heat up oven to 180 Degrees

Coat Hubbard squash in coconut oil, salt, pepper, Herbs & put into oven for +/- 45mins until soft

Take a big pot and sauté your chopped onion, ginger & garlic in coconut oil until golden.

Add in 1 tin coconut milk, dash of fish sauce, lemon Juice, Green curry paste along with the chopped baby marrows & mielies.

Cook for 20mins until coconut milk has reduced after which add the second tin.

Cook for another 20-30 mins until mixture thickens slightly & veggies are soft

Once hubbard squash is cooked take a fork and scrape soft, fleshy parts into the pot of curry.

Cook for a further 5-10mins

Cauliflower Rice

Take the head of cauliflower and break off all florets.

Put florets in a blender and pulse until it resembles rice.

Heat up some coconut oil in a frying pan and sauté cauliflower ‘rice’ for 3-5mins (add salt, pepper & herbs for flavour)

Serve Thai Green Curry on top of Cauliflower rice

Garnish with parsley or some micro leaves J

Read More

Peanut Butter Choc-Chip Cookie Sandwich

This is HANDS DOWN my favourite recipe i have made!! Everybody HAS to give it a try!!

INGREDIENTS

Cookie Dough:

·         ½  Cup Peanut Butter

·         1 Cup Pitted dates

·         ½ Cup Almonds & hazelnuts mixed

·         Cacao nibs

·         ½ Tsp Vanilla Extract

·         ½ Tsp Baking soda

·         Pinch of salt

Chocolate Filling:

·         ¼ Cup Coconut oil

·         ¼ Cup Carob Chunks

·         ¼ Cup Cacao powder

·         3 Tbsp Honey

·         1 Tsp vanilla extract

METHOD:

Cookie Dough:

·         In your food processor, mix together dates & almond/hazelnut mix while slowly adding in peanut butter, vanilla, and salt. 

·         Process until a dough forms.

·         Put mixture into a bowl and with a spoon fold Cacao Nibs into the cookie dough

·         Divide dough into 14 equal pieces & roll into balls.

·         Press the centre of each ball down with a fork. 

·         Put in the oven for 3-5 minutes until the edges go golden brown

·         Remove from oven and allow to sit for 10-15minutes to cool down & harden

Chocolate Filling:

·         Melt coconut oil & Carob Chunks in pot over another pot of boiling water

·         Once melted remove from heat and mix in the Cacao powder and honey & Vanilla extract

·         Let the chocolate sit and thicken slightly (takes about 20-30mins). Careful not to leave it too long as it will solidify.

Using a spoon add a generous helping and sandwich it between 2 cookies.

Repeat until all cookies are sandwiched

Put them on a tray and into the refrigerator for 1 hour or overnight until chocolate is set

Enjoy J

Read More

Marble Chocolate & Peanut Butter Fudge

Here's another recipe for all you "raw" food fanatics. It involves no cooking, the fudge simply sets in the fridge or freezer overnight. When that sweet, sugar craving hits this is a FAR healthier option than the real deal. It contains no sugar, no gluten & no wheat. The recipe does contain fat in the form of coconut oil, but never fear as this is considered to be your healthy fat! It has loads of benefits which you can go and read up on here:

http://authoritynutrition.com/top-10-evidence-based-health-benefits-of-coconut-oil/

Remember that with fats (even though good) they do still need to be consumed in moderation :)

INGREDIENTS

Chocolate Fudge:
 ¼ Cup Cacao powder
¼ Cup Raw Honey
1 ½ Cup Almond flour (or just plain raw Nuts; I recommend almond/hazelnuts)
1 tsp Vanilla extract
 2 Tbsp Coconut oil
Pinch of salt
1 Cup shredded coconut

For stronger chocolate flavour:

1 Tbsp coconut oil
¼ Cup Cacao powder
 2 Tbsp Raw honey

Peanut Butter Fudge:
1 ½ Cup Almond flour  (or just plain raw Nuts; I recommend almond/hazelnuts)
¼ Cup Raw Honey
1 tsp Vanilla extract
2 Tbsp Coconut oil
½ Cup natural peanut butter (or any nut butter from Dischem or your local health store)
Pinch of salt
1 Cup shredded coconut

METHOD

Chocolate Fudge:
Process the Almond Flour (or nuts) , Cacao powder, coconut and salt.
Add Honey, coconut oil, vanilla extract & blend until all combined.
Set aside

Peanut Butter Fudge:
Process the Almond Flour (or nuts), coconut and salt.
Add Peanut Butter, Honey, coconut oil, vanilla extract & blend until all combined.
Set aside

For stronger chocolate Flavour:
Melt coconut oil in a small pot over a bigger pot of boiling water
Once melted take off heat and mix in honey & Cacao powder
Set aside

Rip Chocolate & peanut butter dough into 4 large chunks (you should have 8 in total).

Create the fudge marble effect by combining the different pieces together and knead until you see marble effect.

Shape into a flat rectangle shape baking tray

To make stronger chocolate flavour allow the extra chocolate mixture to sit for a bit & thicken (careful that it does not solidify). Then combine it in between the Chocolate and Peanut Butter Doughs.

Chill in the fridge for 3 hours or leave overnight. You can also set in the freezer.

Cut into squares and enjoy! J

Read More