Raw Berry Cheesecake

Raw Berry Cheesecake

This decedent dessert is always a winner. It is so easy to whip up and it’s really healthy too, being rich in protein and healthy fats, as well as containing calcium, zinc, magnesium, and plenty of free radical fighting antioxidants.

* Vegetarian, Vegan, Gluten-free

Ingredients:

½ cup almonds

4 tbsp desiccated coconut

¾ cup medjool dates, remove seeds

2 cups cashew nuts, soaked overnight

2 tbsp coconut oil, melted

¾ cup coconut milk

3 tbsp maple syrup

1 tsp vanilla bean paste

Juice of lemon

¾ cup fresh blueberries

¾ cup fresh raspberries

 

Method:

Soak cashews overnight in water.

Place dates, almonds, and coconut in your food processor, then pulse until well combined with chunks of almond.

Press date mixture into a cheesecake tin. Then place base in the freezer while you are making the filling.

In your food processor place cashews, coconut oil, coconut milk, maple syrup, vanilla bean paste, and lemon juice, and blend until smooth and creamy.

Pour half of the mixture onto base, spreading out evenly, then place raspberries evenly over filling, pressing them into mixture.

Add blueberries to food processor and blend with remaining mixture.

Pour blueberry filling over raspberry layer then place in the freezer for 3 hours. Take out of freezer 30 min before serving. Serve topped with lovely fresh berries and almonds, coconut flakes, or you can make a raspberry coulis to drizzle over the top. Enjoy!

 

Coconut buckwheat pancakes

 

Even though its name may be misleading, buckwheat is not actually a grain, it is a fruit seed that is related to rhubarb. Buckwheat makes a great grain substitute for people sensitive to wheat and gluten. Buckwheat is full of fibre and is a good source of magnesium which is beneficial for helping lower stress levels and blood pressure. Magnesium will also help keep blood sugar levels more stable. Buckwheat also provides flavanoids, including rutin, which have powerful antioxidant action and cardiovascular protective properties.

 

Coconut & buckwheat pancakes

Ingredients:

1 cup of organic coconut milk

1 organic egg

1 cup buckwheat flour

3 tsp baking powder

1 tablespoon raw honey

Method:

Place wet ingredients in a small bowl and whisk until well combined.

In a larger bowl place dry ingredients and combine. Make a well and then slowly add wet ingredients, mixing gently. Don’t over mix.

Place a little coconut oil in a fry pan and cook until bubbles occur and then flip and cook other side.

Delicious served with date spread, coconut yoghurt, banana, berries, or some raw honey and a squeeze of lemon.

Healthy Granola

 

This nutritious and very moorish granola is an excellent way to start your day. It contains lots of dietary fibre to help keep you regular, and beta-glucan, a type of fibre found in oats, that helps keep your cholesterol levels down. It also supplies you with plenty of zinc to strengthen your immunity, good fats for a healthy heart and good memory, and magnesium and B vitamins which are needed for energy production. Magnesium and B vitamins are also your best ‘anti-stress’ nutrients, that help you deal with being busy and stressed in a healthier way. Oats are also a lovely nourishing and calming food for the nervous system. This granola is perfect served with a handful of fresh berries and almond milk, or with a good spoonful of organic natural yoghurt. It makes a great topping for stewed fruit and yoghurt.

 

Ingredients:

3 cups rolled oats

½ cup pepitas and sunflower seeds

2 tablespoons sesame seeds

2 tablespoons flaxseeds

1 cup mixed raw nuts (Brazil, walnut, almonds, cashew)

1 cup coconut flakes

1 teaspoon ground cinnamon

¼ cup maple syrup or raw honey

3 tablespoons cold pressed coconut oil

1 teaspoon vanilla paste

½ cup dates, sliced

1 tablespoon goji berries

 

Method: 

Set oven to 180*C. Place grease proof paper on an oven tray.

In a small saucepan on low heat melt coconut oil, maple syrup, and vanilla.

Place all other ingredients (except dried fruit) in a large bowl, then add coconut oil mix, and gentle mix through.

Pour muesli mixture onto oven tray and spread out evenly.

Place in oven for 30 minutes, tossing every 10 minutes.

Allow to cool, then add dates and goji berries. This muesli keeps well for the week in an airtight container in the fridge.

 

Nut & Seed Energy Squares

 

If you’re looking for a nutritious protein-rich snack to keep you going until your next meal, these tasty little ‘nut and seed energy squares’ are just what the nutritionist ordered. They’re loaded with protein and fibre to help balance your blood sugar levels and keep sugar cravings at bay. They also contain beneficial fats for good cardiovascular health and brain function. Chia seeds and dates are both great for helping keep you regular too.

 

Ingredients:

16 Medjool dates (seeds removed)

1/4 cup pumpkin seeds

1/4 cup sunflower seeds

2 heaped tbsp chia seeds

3/4 cup desiccated coconut

1/4 cup cashews

2 heaped tbsp tahini

1/2 cup puffed brown rice or puffed quinoa

 

Method:

Pulse all dry ingredients in a food processor until ground. Transfer to a bowl.

 

Add Medjool dates and tahini to the food processor and blend until it forms a paste. Add dry ingredients and pulse until well combined.

 

Use your hands to press the mixture into squares and top with a whole almond and some pumpkin seeds.

 

Store in the refrigerator in an airtight container. Makes around 12-14 squares

Choc Almond & Seed Protein Balls

These super healthy ‘choc almond & seed protein balls’ are just what you need to beat those afternoon munchies. These balls are packed with protein, which is not only essential for repairing and rejuvenating the body, but is also one of the best ways to stop sugar cravings in their tracks. These little beauties are also rich in fibre for good bowel health. The dates will have you as regular as clockwork. Sunflower and pumpkin seeds are both excellent sources of zinc, which is an important mineral for reproductive health for males and females, as well as helping support healthy immune function. Almonds are full of bone strengthening calcium and heart healthy fats. I like to use Sunwarrior fermented brown rice protein powder as it is an excellent source of quality protein, which is easy to digest, and dairy-free so it won’t cause any bloating or wind, which is commonly associated with whey based powders. It is also packed with B vitamins and other health promoting nutrients. I made these protein balls for my little girls lunch box this week. Children need plenty of protein in their diets for optimal growth and development.  If your child goes to a ‘nut-free’ school you can replace the almond butter with tahini, and the almond meal with sesame seeds.

 

Ingredients:

40 dates (sulfur-free)

1/2 cup sunflower seeds

1/2  cup pumpkin seeds

1/2 cup shredded coconut

1 Tablespoons cold pressed coconut oil

2 Tablespoons almond butter

5 Tablespoons of chocolate Sunwarrior brown rice protein powder

Almond meal or sesame seeds to roll balls in

 

Method:

Soak dates in warm water for 5 minutes.

Add all dry ingredients to your food processor and pulse until well combined, then pour into a small bowl.

Add dates, coconut oil, almond butter to food processor and blend well.

Pour dry mixture back into food processor and blend well with date mixture.

Make individual balls with mixture and then roll in either almond meal or sesame seeds. Store in the fridge in an air tight container.

Makes a dozen medium sized balls.

Pear & Grape Vanilla Bean Yoghurt Cups

These absolutely delicious ‘pear and grape vanilla bean yoghurt cups’ make a perfect healthy breakfast, snack or dessert. It is a wonderful source of probiotics, to promote the growth of good bacteria in your gut. This is important for good digestion and a strong functioning immune system. Around 80% of your immune cells are actually situated in your gut, so eating yoghurt daily is a great way to protect yourself from colds and flu this coming winter. These nutritious cups will also provide you with plenty of fibre, calcium, vitamin C and D, healthy fats, zinc and selenium. You can use any seasonal fruits you like. You can also use stewed fruit for a warm winters breakie. Yum!!!

 

Ingredients:

2 small ripe pears

Handful of green grapes

Vanilla bean yoghurt – I love Barambah organics vanilla bean yoghurt. You can make your own with some natural yoghurt, some vanilla bean seeds and a pinch of cinnamon.

Handful of sunflower and pumpkin seeds

Handful of whole raw almonds

Some Brazil nuts

Spoonful of chia seeds

Handful of coconut flakes

Handful of whole oats

Drizzle of raw organic honey

 

Method:

Dice up your pears and put them into two glasses. Halve the grapes and add some to each glass.

Pour a good serving of yoghurt over your fruit.

In a food processor add all the other ingredients and pulse until you have small pieces. Pour mixture over the yoghurt and then top with some grapes and an almond to make it look pretty. Then enjoy!

Keep any leftover nut and seed mix in the fridge to sprinkle over breakfast cereal, add to smoothies or sprinkle over yoghurt.

Light & Healthy Toasted Muesli

I love toasted muesli, but I don’t love how much sugar and fats are in most commercial brands. This lovely light and nutritious muesli is is an excellent way to start your day. It’s delicious served with a handful of fresh berries and almond milk, or with a good spoonful of organic natural yoghurt. It makes a great topping for stewed fruit too.

This muesli is packed with dietary fibre, including beta-glucan found in oats, to help keep your cholesterol levels down and digestive system working efficiently. This healthy breakie will also deliver a good dose of unsaturated fats essential for cardiovascular health, and medium-chain fatty acids found in coconut oil, which is a great source of fuel for the body and brain. The variety of nuts and seeds in this muesli are also rich in calcium, zinc, and magnesium, needed for healthy nerves and bones, and to strengthen your immunity.

 

Ingredients:

2 cups of whole oats

1 cup raw whole almonds

¼ cup sunflower seeds

¼ cup pepitas

¼ cup shredded coconut

¼ cup sesame seeds

1 cup puffed brown rice

16 dates (sulfur-free), diced

1 Tbsp cold pressed coconut oil

2 Tbsp raw organic honey

 

Method: 

Set oven to 180*C. Place grease proof paper on an oven tray.

Place oats, nuts, seeds and coconut in a medium size bowl.

In a small saucepan on low heat melt coconut oil and honey and stir together.

Mix honey mixture through oat mixture until all coated.

Pour muesli mixture onto tray and spread out evenly.

Place in oven for 10-12 minutes, tossing after 6 minutes.

Allow to cool, and then add dates and puffed rice. This muesli keeps well for the week in an airtight container in the fridge.

Fig & Apple Bircher

Here’s a lovely weekend breakie bircher using sweet succulent figs. Figs are a good source of potassium, an important mineral that helps control blood pressure. Eating figs regularly is also a fantastic way to increase your dietary fibre intake, which will have a positive effect on your digestion and help keep you nice and regular. Figs are a heart friendly fruit as they contain a type of soluble fibre called pectin, which helps keep your blood cholesterol levels in check. Figs are in season now.

 

 

 

 

 

 

Ingredients:

1/2 cup organic rolled oats

1/2 cup almond milk

2 Heap Tablespoons organic natural yoghurt

2 Tablespoons shredded coconut

1 Tablespoon sunflower seeds

1 apple

2 whole figs

 

Method:

Place oats, coconut, sunflower seeds and almond milk in a container and place in the fridge to soak for an hour or so. You can make this the night before and soak them overnight.

When you are ready to eat, grate apple and stir through oat mixture. You can leave skin on for extra fibre. Then mix through yoghurt and serve a fig halved, and sprinkle some sunflower seeds and coconut on top.

Serves 2.

Nectarine crumble with vanilla yoghurt

Beautiful juicy nectarines would have to be one of my favourite fruits. I made these absolutely scrumptious little nectarine crumbles last night I thought  I just had to share with you. They are so quick and easy, they only take 15 minutes to whip up. And the best thing is they only contain good wholesome ingredients and no added sugar. You might want to make a double batch though, as I did have a few complaints from my family last night that there wasn’t enough for seconds 🙂

 

Nectarines are loaded with vitamin C and beta-carotene, which are two super important nutrients needed for a strong functioning immune system, and for healthy, youthful looking skin. Brazil nuts are packed with protein and healthy fats, and they’re one of the best sources of selenium around, which is an important antioxidant mineral that helps protect us from cancer. Pepitas are a great way to boost your zinc levels along with supporting healthy immune function and wound healing.

 

Ingredients:

½ cup rolled oats

¼ cup shredded coconut

10 brazil nuts

3 Tablespoons of pepitas (pumpkin seeds)

2 Tablespoons raw honey

5 nectarines

Vanilla yoghurt and 4 strawberries to top

 

Method:

Place oats, coconut, brazil nuts, and pepitas in food processer and blend well. Pour into a small bowl.

Add honey and combine well.

Peel and cut nectarines and place in 4 ramekin dishes, then top with crumble mixture.

Place in a 200*C oven for 10 minutes.

Top with a spoonful of vanilla yoghurt and a strawberry and serve.

Makes 4 individual crumbles.

Lily’s coconut protein balls

On the weekend I was doing some experimenting in the kitchen with my daughter, and we came up with these really yummy, and totally healthy, protein balls. They were so quick and easy to whip up, and my daughter and her friend had loads of fun rolling them all in coconut and being my chief taste testers. A good tip, make a double batch because they won’t last long.

 

These protein balls make the perfect healthy snack for work, or to keep in your bag when you’re out and about, or as a nutritious treat for your kids. If you replace the ABC nut butter with tahini (sesame seed paste), these balls will then be nut-free and ideal to put in your kids school lunch boxes. These protein balls are an excellent source of good quality protein, using a raw fermented brown rice protein powder, along with protein-rich nuts and seeds. These balls also provide plenty of fibre, found in dates and chia seeds, for good digestive health and to keep you regular. The nuts and seeds used will also supply you with zinc for a healthy functioning immune system, calcium for strong bones, and magnesium to help calm the nervous system and help you sleep. Chia seeds are also one of the best natural plant sources of omega-3 essential fatty acids, needed for optimal brain function and heart and nervous system health.

 

Having healthy protein-rich snacks, like these balls, on hand is one of the best ways to curb sugar cravings, as protein helps to keep blood sugar levels nice and balanced. Protein is important to supply the body with amino acids to build and repair the body. Protein also makes you feel satisfied for longer, so you’re not feeling hungry again soon
after eating.

 

 

Ingredients:

30 dates (sulfur-free)

1/2 cup sunflower seeds

1/4 cup chia seed meal

1/2 cup desiccated coconut (plus extra coconut to roll balls in)

2 Tablespoons cold pressed coconut oil

1/4 cup ABC (almond, brazil and cashew) butter

3 Tablespoons Sunwarrior vanilla brown rice protein powder

 

Method:

In a medium bowl place dates and cover with hot water and leave for 10 minutes.

Put sunflower and chia seeds, desiccated coconut and protein powder in a food processor and blend. Pour into a large bowl.

Drain the water from dates and then place dates into food processor. Add ABC butter and coconut oil to food processor and then blend. Add date mixture to large bowl with dry seed mixture and then with clean hands mix together well.

Cover a small plate with desiccated coconut. Make individual balls with mixture and then roll in coconut.  Place in the fridge for an hour and then enjoy. Store them in the fridge in an air tight container.

Makes 15 balls.