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

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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 :)

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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

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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!

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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

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Raw Peanut Butter Chocolate Cookies

RAW PEANUT BUTTER CHOCOLATE COOKIES

Ingredients:

Cookie dough:
1 cup pitted dates
1/2 cup almonds & hazelnuts mixed
1/2 cup peanut butter
1/2 tsp vanilla extract
Pinch of salt

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

Method:

Cookies:

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

Process until a dough forms.

Divide dough into 16 equal pieces & roll into balls.

Press the centre of each ball down with your thumb. 

Refrigerate while you prepare the chocolate

Chocolate:

Melt coconut oil in pot over another pot of boiling water

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

Using a spoon evenly distribute the chocolate into each thumbprint. 

Chill for about 5 minutes

Serve & enjoy! J

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Raw Top-Deck Chocolate Squares

So I managed to break my blender a few weeks ago. I must have been half asleep one evening and stupidly stuck a spoon in it while it was on! (who does that!!) Needless to say it smashed into pieces but as they say with the bad comes the good and i now have a brand spanking new amazing bright yellow kitchenaid blender on it's way to me in the next day or 2. So excited! 
In the meantime, not sure if you have noticed, i have been improvising and making recipes that do not need a high powered blender/food processor. This creation of mine is one such recipe.

These squares are packed with superfoods (Maca & Cacao) and a whole host of other healthy ingredients.
Amazing post exercise snack to boost the energy levels!

Ingredients:

White Chocolate
·         ½ Cup Cacao Butter
·         ½ Cup coconut oil
·         1 Tsp vanilla extract
·         2 Tbsp honey
·         1 Cup soaked cashew nuts
·         ½ Cup shredded coconut
·         ¼ Cup Maca powder

Dark chocolate
·         ½ Cup Cacao butter
·         ½ cup cacao paste
·         ½ Cup cacao powder
·         1 Tsp vanilla extract
·         2 Tbsp honey
·         Ground walnuts
·         Ground almond
·         Handful of Sesame seeds
·         Handful of pumpkin seeds

Method:

·         Line a square or rectangular baking tray with baking paper (so mixture does not stick to the sides)

White Chocolate
·         Over the stove melt the coconut oil and Cacao butter together
·         Blend all other ingredients together
·         Add the oil/butter mixture to the dry mixture and blend in
·         Pour into baking tray and flatten
·         Stick in the freezer for 20mins

Dark Chocolate
·         Over the stove melt the Cacao paste and Cacao butter together
·         Once melted mix in the honey, vanilla extract, cacao powder & half of the nuts and seeds
·         Once white layer has been in the freezer for 20 minutes pour the dark chocolate mixture on top and       smooth it out
·         Sprinkle the remaining nut & seeds over the top
·         Put back in the freezer for 2 hours or even better overnight.
·         Cut into bars or squares

Enjoy J

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Double Layer Chocolate Brownie

A couple weekends ago I whipped together these very quick and easy raw chocolate brownies to use as weekend away/trail food snacks. They really turned out well & tasted like a dark chocolate version of a real chocolate brownie! So delicious! The best part about the whole process...there was no cooking involved!!!

I used a recipe from a favourite blog of mine and decided to change it up a bit to suit the ingredients that i had available to me as well as turn it into a healthier variation.
Here goes:

INGREDIENTS

BROWNIES
·         1 cup raw walnut pieces
·         1.5 cups pitted dates (pre-soak in hot water for 20mins)
·         1/2 cup raw cacao powder
·         1 1/2 teaspoons vanilla extract
·         1/4 teaspoon pink Himalayan salt or fine grain sea salt
·         2 tbsp raw cacao nibs
·         1/4 cup raw walnut pieces

CHOCOLATE TOPPING
·         1/2 cup virgin coconut oil
·         1/2 cup raw cacao powder
·         1/4 cup honey
·         small pinch pink Himalayan sea salt (or fine grain sea salt)
·         1/4 teaspoon vanilla extract

METHOD

BROWNIES

·         Line a square pan with baking paper to make it easy to lift out the brownies later on.

·         In a food processor, process the walnuts into a fine crumb.

·         Add pitted dates and process until finely chopped and sticky.

·         Add the cacao powder, vanilla, and pink salt and process until thoroughly combined.

·         Stir or pulse in the nibs and chopped walnuts until just combined.

·         Evenly press the mixture into prepared square pan until smooth.

·         Place in the freezer for about 10 minutes.

CHOCOLATE TOPPING

·         Melt the coconut oil over low heat in a medium pot.

·         Remove from heat and whisk in the cacao powder, honey, salt, and vanilla until combined and smooth.

·         Remove the brownies from the freezer and pour on the chocolate topping.

·         Spread out evenly.

·         Carefully transfer the pan to the freezer on a flat, even surface & chill for 20mins or until the topping is firm enough to slice

·         Slice and serve!!

Send me your feedback would love to hear how yours turned out!! :)

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Granola Bars

My husband & I, along with a group of my besties went away to the midlands for the weekend.

I promised that I would take some healthy snackaroos along for the trip so finally settled on making a batch of healthy sugar-free granola bars along with some raw chocolate brownies (check out the dessert section).

All the ladies seemed to really enjoy both recipes so felt I simply had to share with you all and let you try for yourselves.

INGREDIENTS

• 1.5 Cups mashed rip banana
• 1 Tsp Vanilla extract
• 2 Cups rolled oats (*Manoli’s at ‘The Crescent’ has 1 kg for R 16)
• ½ - ¾ Cup Chopped Dried Cranberries
• ½ Cup chopped walnuts
• ½ Cup sunflower seeds
• ½ Cup pumpkin seeds
• ½ Cup sliced almonds
• ½ Cup Hemp Seeds (*try your local health store)
• 1 Tsp cinnamon
• ¼ Tsp Himalayan salt or fine grain sea salt

METHOD

• Preheat oven to 180 degrees.
• Lightly grease a rectangular baking dish and line with a piece of baking paper.
• In a large bowl mash the banana until smooth.
• Stir in the vanilla.
• Place the rolled oats into a food processor and pulse until the oats are coarsely chopped, keeping the texture.
• Stir oats into the banana mixture.
• Stir in the chopped walnuts & cranberries as well as the rest of the ingredients into the banana-oat mixture until thoroughly combined.
• Spoon mixture into prepared dish.
• Press down until compacted and smooth out with hands until all is even (you can also use a pastry roller to flatten & even it out).
• Bake for 25 minutes until firm and lightly golden along the edges.
• Place dish on a cooling rack for 10 minutes then carefully slide a knife to loosen the ends and lift out.
• Place granola slab on a cooling rack for 10 minutes and then into the freezer for a further 10 minutes (if you are impatient).
• Slice into bars once they are cool.

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