Chocolate Crackles

choc crackleToday I found myself without any chocolate in the house on World Chocolate Day!! Luckily I had the time to create a chocolatey, delicious and healthy treat with some ingredients in my cupboard. This is ideal for the 3pm sweet fix, for morning tea or as a snack. Perfect with a cup of tea.

You will need:
1/3 cup raw buckwheat
1/3 cup shredded coconut
1/3 cup almonds chopped
1/3 cup pepitas
1/3 cup sunflower seeds
1/4 cup cacao nibs handful of dried fruit eg, goji berries, raspberries, cranberries
1 dessert spoon of cacao powder
1 dessert spoon of organic maple syrup (if you want more sweetness)
4 heaped dessert spoons of coconut oil

What to do:
1. Mix all dry ingredients together along with the maple syrup.
2. Melt the coconut oil then add it to the dry ingredients. Mix together.
3. Spoon mixture into cupcake paper cases or a silicon muffin tray.
4. Place in the fridge for at least 15 minutes to set. Enjoy!choc crackle 2

This recipe can easily be made without the almonds for a nut free version. If you don’t have all of these ingredients, substitute and create your own version! The coconut oil is key in holding it all together. I’d love to hear what you put in your own chocolate crackle recipe, leave a comment below. I also think this treat is best enjoyed in winter as it would melt very quickly in summer.

Want to know more about how to integrate healthier habits and foods into your life? I am an Integrative Nutrition Health Coach and can support you with tips and information to re-boot your health. Contact me here for your free Health Coaching session and go into the draw to win a beautiful self-care pack.

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Coconut & Sweet Potato Brownies by Elsa’s Wholesome Life

cacao-sweet-potato-brownieRecently I happily stumbled across Elsa’s vibrant Instagram page @elsas_wholesomelife full of goodness and foodie inspiration. Her blog Elsa’s Wholesome Life is just as colourful with many plant based and healthy recipes. I am very excited to be featuring her as a guest on the blog this week and sharing her delicious Coconut and Sweet Potato Brownie recipe.

Elsa is a student dietician living and studying on the sunny Gold Coast, sharing her love for whole, raw and plant based foods. Currently in her third year of her bachelor degree, soon she will be an accredited practising dietician, educating and helping people prevent and treat disease through their diet.

One of her favourite quotes is Let food be thy medicine – Hippocrates. One of my favourites too!

Now here’s her delicious recipe!

 Coconut & Sweet Potato Brownies

Gluten Free, Dairy Free, Vegan, Refined Sugar Free, No Additives, Organic, Superfood’s, and Plant Based.

Now at first it may seem like a crazy ridiculous idea to throw veggies in a dessert. But I assure once you try, you will be all for the ol’ unsuspecting vegetable… sweet taties!

These brownies are baked crunchy on the top and gooey on the inside, just like a good brownie should be. Naturally sweetened, so it won’t make your blood sugar soar.

So what’s exciting about this is not only will you be getting a serve of veggies but also sweet potatoes are extremely high in Beta-Carotene, meaning lots of Vitamin A. They also contain oodles of Vitamin C, a superfood for your skin! Yay.

So it wouldn’t be a brownie without the hero superfood cacao. Packed with antioxidants, magnesium, calcium, zinc, potassium, and B vitamins, just to name a few. Basically just ALOT of goodness. Yet it’s chocolate right!?

Who thought something so incredibly tasty could also be soo good for you. Genius!!

Alright so how do we do this?

Here’s what you will need: 

2 large organic sweet potatoes
4-5 heaped tbsp raw cacao powder
10-14 organic medjool dates (depends how sweet you would like it)
1/2 c organic coconut flour
1/4 c desiccated organic coconut
1/4 c organic almond meal
3 tbsp melted organic cold pressed coconut oil
sweet-potatoespinch of sea salt
1 tsp maca powder (optional)

For decorating:

1-2 tsp raw cacao powder
1-2 tbsp cacao nibs

To serve:

pack of strawberries
cacao sauce (extra, not pictured)

For sauce:

equal portions of cacao, coconut oil, and natural sweetener

Construction instructions: 

Firstly.. I recommend putting on some clothes that you don’t mind getting a lil grubby!

  1. Preheat the oven to 180 degrees (fan forced) my ovens super old so I had it set to about 200.
  2. Steam the sweet potatoes (peeled and chopped) until super soft (fork falls through them)

note: steaming is better than boiling, keeps more of the nutrients alive!

  1. Blend in a processor the cooked sweet potatoes and dates until creamy and smooth. Taste and add more dates if you would like it sweeter.
  2. Add the cacao, salt, flour, almond meal, coconut, and maca to a big bowl, stir to combine.
  3. Scoop the potato mixture into the bowl with the other ingredients and combine with a big spoon, or your hands.. they are the best tool in the kitchen after all. If you like, add extra cacao to taste. Stir in the melted coconut oil well.
  4. Line a baking tin with baking paper, I used a square tin.
  5. Scoop mixture (my mixture was way too thick to pour) into the tray and press flat and firm.
  6. Bake for about 25 minutes or until your fork comes out clean. My ovens’ super slow so it ended up being in there for more like 40 minutes. Plus I like the top to be nice and crunchy!
  7. Set aside to cool, then remove from tin, slice up, sift the cacao powder over the top, sprinkle some nibs, and serve with sliced strawberries and some cacao sauce if you like it yummy and gooey (optional, which you make by melting coconut oil over a stove with cacao and your choice of sweetener)

I also highly recommend serving it warm, you can store in a container and refrigerate it for up to a week, then microwave (or heat in the oven) your serve, and serve with the berries and sauce. Waaayy better when its gooey and warm with your hot tea 🙂 

brownie-1

Make sure you tag @elsas_wholesomelife on instagram if you recreate this recipe. Check out her blog here for her full post including more mouth watering pics and delicious healthy recipes!

8 Reasons Why You Need This Meal in Your Life!

photo (29)I’m not exaggerating here! This little meal is amazing for breakfast, lunch, dinner or as a snack. I first saw this idea on the Foodmatters website and it has been a part of my life ever since! Now, I’m a huge fan of Japanese food, I lived there for just over a year, so before I even made it I knew I’d love it. There just isn’t enough seaweed wrapped meals in Australia and this spin on sushi is amazing. Here are eight reasons why you need to try the Omelette Nori Roll this week:

  1. Super easy. I made this in less than 10 minutes. Whisk 2 or 3 eggs, mix with shallots, photo (28)mushrooms and any greens you like plus some turmeric. Cook as an omelette on the frying pan. Place your sheet of dried seaweed (nori) on the plate, top with the cooked omelette, kim chi or sauerkraut, greens, avocado or anything else you like. Roll up and enjoy.
  1. Seaweed has amazing health benefits. Seaweed is an ancient superfood, rich in minerals such as iodine, magnesium, calcium, iron, vitamins C and A, protein and the list goes on. Natural iodine is vital for aiding and maintaining healthy thyroid function, this gland controls two fertility hormones, as well as functions such as weight management, how we use energy and how we sleep. Other benefits of eating seaweed include improved memory and immunity, clear skin, healthy hair and lower blood pressure. Buy some nori on your next visit to the supermarket!
  2. Eggs are good for you! There has been so much contradicting information over the years, debating whether eggs are good or bad for you. My belief is that we should be eating real food and eggs fall under this category. Dr Nat Kringoudis rates eggs as the number one fertility food, a complete meal with the perfect package of protein and good quality fats. The most important thing about eggs is where they come from. Always, always buy pastured eggs from a local farmer or if this isn’t available to you, buy free range and preferably organic.
  3. Good for your gut! By now you have probably heard about how important gut health is. With 85% of our immune system located in our gut wall, looking after our gut health should be a number one priority. Greens, fermented vegetables such as sauerkraut and kim chi, as well as avocado are some of the foods in this meal that promote a healthy gut.photo (30)
  4. It’s delicious! Can there be a better reason? Food is meant to be enjoyed!
  5. It’s so versatile! Just add whatever you like to your omelette and the filling. There are no rules. Experiment! Find a combination of fillings that you like.
  6. You can eat it on the go. Eating mindfully is incredibly important and something I will write about another day. But unfortunately there are times when we just have so much going on and we spend our days racing around. Yes, eat this on the go, but do chew your food and enjoy the taste!
  7. The perfect ‘I don’t feel like cooking’ or ‘We’ve got no food in the house’ meal. As long as you have nori, eggs and some veggies or greens in the house, you’ve got yourself a healthy meal. No need to head to the drive thru!

I would love for you to share your favourite Omelette Nori Roll fillings, make sure you leave a comment below.

Are you after more healthy snack ideas? Are you bored with the same snacks everyday? Subscribe to my newsletter to receive your free copy of Snack and Shine Bright. You’ll want to refer to this resource often.

Nut Free Bliss Balls

nutfreeblissballThis one is dedicated to my dear friend who has a severe nut allergy.  With the rise and popularity of raw desserts and healthy desserts, there is usually one common ingredient: nuts. I am totally on the bandwagon when it comes to these desserts but unfortunately I can’t share these delicious treats with my friend. What a wonderful opportunity to look into some nut free versions!

Living with a severe allergy or sensitivity to a particular food isn’t easy. You may find yourself bringing your own food to social occasions or being singled out at get-togethers with your ‘special’ section of the food table. At restaurants you may be questioning how the food is prepared and what is in it, ruling out any cross contamination. Maybe you avoid eating out altogether. Often people really consider their friends or guests who have particular food requirements and cater for that. I love nothing more than getting creative in the kitchen by seeking and testing alternatives to many types of foods. In my experience, I have created some really delicious meals and treats that my family and friends love.

This recipe is also dedicated to parents who value the health of their kids and are constantly on the look-out for healthy treats and lunch box ideas. Many schools have a nut-free policy due to severe cases of allergies. Kids love to share and swap food so this policy eliminates the chances of allergic reactions from nuts. This bliss ball recipe is a nutritious and filling lunch box item, without the worry about whether it fits in with the school’s nut policy. Plus it tastes a bit like a lamington!

Just as regular bliss balls with nuts are packed full of health benefits, so is this recipe. Included is an excellent source of iron, dietary fibre, protein, antioxidants, zinc and plant-based omega 3 fats. Just to name a few! Plus it is dairy free, gluten free and refined sugar free. Everyone is sure to love this treat!

You will need

12-15 pitted dates (soaked in water for at least 20 minutes and check if they actually are pitted, you don’t want to chip a tooth!)
1 cup quinoa flakes
1 cup shredded coconut
½ cup pepitas
2 tbsp cacao
3 tbsp coconut oil
A little date water – save the water, you may need a little to make the mixture wet enough to roll. I used 2 tbsp.

Blitz all ingredients in the trusty food processor, roll into balls and enjoy! I rolled mine in shredded coconut, goji berries and a cacao cinnamon mix (it’s quite bitter).

Do you want some support with your restricted diet? Are you curious about how to choose foods to keep you healthy (and your taste buds happy)? Let’s talk! Schedule a complimentary health coaching consultation with me today—or pass this offer on to someone you care about!

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The only bliss ball recipe you need!

Bliss balls are a great healthy snack to have on hand. I usually make a batch on a Sunday afternoon so I am organised in the snack department for the week ahead.  This recipe is refined sugar free and is full of heart-healthy fats. Some people avoid nuts because they fear putting on weight. Studies have shown that those who eat nuts twice a week are less likely to put on weight than those who rarely eat nuts. Of course this would be a different story for salted or flavoured nuts.

Other health benefits of the nuts in this recipe include antioxidants, bone health, aid in lowering the rise in blood sugar and insulin after meals, help provide good brain function and alkalise the body. Dates are also an excellent source of iron, dietary fibre and assist in replenishing energy. What a power-packed snack!

I use this recipe as the base for a lot of my bliss balls. You may wish to add cacao, apricots, protein powder, chia seeds, coconut, spirulina, lemon zest or goji berries to yours. Otherwise, they are just as satisfying and delicious on their own.

You will need:

1 cup of cashews
1 cup of other nuts eg, almonds, pecans, walnuts, macadamia
12-15 pitted dates (soaked in water for at least 20 minutes and check if they actually are pitted, you don’t want to chip a tooth!)

First process the nuts. Add the dates without the water (and any other addition) and process until it sticks up the sides of the processor. Check the mixture, if it is too dry or crumbly you may like to add some of the date water. If necessary, place in the fridge before rolling into balls. Roll into balls and refrigerate.

How do you like this bliss ball recipe? Did you add anything to yours?