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!

 

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.

 

Cashew And Vanilla Coconut Bliss Balls

These scrumptious little ‘cashew and vanilla coconut bliss balls’ are the perfect guilt-free treat. They are packed with protein to help keep blood sugar and insulin levels balanced and keep sugar cravings at bay. They contain plenty of zinc, which is essential for healthy immune function and fertility, and healthy fats to fuel our brains and protect us from heart disease. These balls are also full of dietary fibre to help lower cholesterol levels and promote healthy bowel function. Eating protein and fibre rich foods will also help keep you full for longer so you’re not tempted to overeat or snack on unhealthy foods. Eat them as a snack or an after dinner treat with a herbal tea. They are also great to pop in your kids lunch boxes. If your children’s school has a no nut policy then you can replace the cashew nuts with sunflower or pumpkin seeds and use tahini instead of the nut butter.

 

Ingredients:

1 cup cashews

1 cup coconut flakes

2 teaspoons vanilla paste

10 medjool dates, diced

2 Tbsp flax seeds

2 heap Tbsps almond butter

Sesame seeds (to roll balls in)

 

Method:

Place cashews, coconut, vanilla, flaxseeds and almond butter in your food processor and blend until well combined.

Add diced dates and then blend well.

Roll mixture into individual balls and then roll in sesame seeds.

Place in the fridge in an airtight container.

Makes 7 balls.

5 Super Healthy Snacks for Kids

1. Air-popped popcorn

Popcorn is a great snack for kids. It’s rich in dietary fibre, to help promote good bowel health, and contains plenty of health-promoting antioxidants called ‘polyphenols’. The way you prepare your popcorn is of importance though.  Movie and pre-packed microwave popcorn for instance are very high in calories, unhealthy fats and salt. A large tub of movie popcorn can contain a whopping 1,500mg sodium – close to your daily recommended limit – a huge 60g of saturated fat, and as much as 1,200 calories, which is around three quarters of an adult’s daily recommended calorie intake. Air-popped popcorn with a little sea salt, however, is a healthy low calorie snack for kids.

 

2. Hummus

This healthy dip takes just minutes to make and it’s one of the healthiest snacks around. All you need is one can of chickpeas (drained) or better still cook up some dried chickpeas, 2 Tbsp of tahini, juice of a small lemon, 1-2 cloves of garlic and 1 Tbsp of either cold pressed olive or flaxseed oil (it’s cheaper and healthier to make your own hummus as some brands contain vegetable oils, too much salt and preservatives). Then blend all ingredients together until you have a smooth consistency. Hummus is an excellent source of protein and dietary fibre, as well as B vitamins, iron, zinc, calcium, and healthy unsaturated fats. Hummus is delicious with vegie sticks, wholegrain crackers, or on toast or as a butter alternative on sandwiches.

 

3. Trail mix

A trail mix of raw and unsalted nuts and seeds and dried fruit is highly nutritious snack for kids. Nuts and seeds are an excellent source of protein, which is not only important for supplying amino acids for children’s growth and development, but it will also help keep their blood sugar levels balanced and stop them wanting sugary foods. Nuts and seeds also contain calcium for strong bones, zinc for immune health, and beneficial unsaturated fats to support their nervous system function. Try making up your own combinations of almonds, walnuts, pecans, sunflower and pumpkin seeds, sun-dried apricots, apples, goji berries and dates. Dried fruits are rich in fibre. Sun-dried fruits are an even healthier choice as they are free from sulfur preservatives.

 

4. Yoghurt

Yoghurt is an extremely healthy snack for children, which provides plenty of important nutrients such as protein, calcium, vitamin D, and vitamin B12, which is needed for healthy nervous system function. Fermented foods such as yoghurt play a very important role in a child’s diet, being necessary for supporting and balancing their digestive systems and for promoting good immune function. Yoghurt is rich in probiotics, which are beneficial bacteria that help colonize the digestive tract. These beneficial bacteria are essential for good digestion, for increasing immune cells and immune function, and for the production of vital nutrients such as B12, A and K. A large percentage of our immune system is situated in our gut, so making sure that your child has a healthy balance of good bacteria in their gut will reduce their susceptibility to illness. Make sure you choose a good quality yoghurt, preferably organic, and one that doesn’t contain added sugars. Many supermarket brands contain up to 5 teaspoons of sugar in a small tub. For a super healthy snack mix some fresh fruit through yoghurt, to give it an extra antioxidant and vitamin C boost.

 

5. Fruit

Fresh fruits are an extremely important part of your child’s diet, and something that should always be added to your child’s lunchbox. Kids should enjoy a variety of different types and coloured fruits, and should aim to have around 2-3 pieces a day. Fruit is one of the best providers of vitamin C, beta-carotene, antioxidants, which all help protect our kids from illness and chronic disease such as cancer, diabetes and heart disease. Fruit is also a fantastic source of dietary fibre. Red and purple berries, grapes and watermelon are particularly rich in antioxidants; kiwi fruit and citrus fruits contain high levels of vitamin C; apricots, peaches and mangoes are excellent sources of beta-carotene; and bananas are packed with potassium and energy giving complex carbs.

 

Caution: Whole nuts, dried fruits, and popcorn can be a chocking hazard for very young children.

 

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.

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.

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.