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!

 

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.

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

Stewed Rhubarb With Orange And Ginger

Today I bought a lovely bunch of rhubarb from the markets and couldn’t wait to get home to make some ‘stewed rhubarb with orange and ginger’. Rhubarb, which is in season now, is packed with vitamin C. This vital nutrient is a powerful antioxidant, and is important for producing collagen in the body, needed for healthy and youthful skin. We also need vitamin C for a strong functioning immune system, and for healthy adrenal function. Rhubarb is also an excellent source of fibre to keep your digestive tract healthy and to maintain bowel regularity. I often prescribe rhubarb as a herbal tonic for my clients who suffer from constipation as it has a natural laxative effect. This recipe is free from added sugars and has a delicious ginger and orange zesty zing. Ginger is a powerful anti-inflammatory food, that is beneficial for easing arthritis and other inflammatory conditions. Ginger is also used to help boost circulation and relieve excessive wind. In our house we love stewed rhubarb stirred through yoghurt or served with muesli or porridge. This is a lovely winter recipe. Hope you enjoy it 🙂

 

Ingredient:

Bunch of rhubarb

Zest and juice of one small orange

1 teaspoon finely grated ginger

3 teaspoons xylitol (natural sweetener)

2 Tablespoons water

 

Method:

Place all ingredients in a medium saucepan.

Bring to the boil and then allow to simmer for 5 minutes, covered.

Delicious served warm on muesli or porridge, or with yoghurt and crushed nuts.

 

 

 

 

Gluten-free Banana & Walnut Custard Puddings

I was experimenting in the kitchen yesterday for something yummy to give my family after dinner, and I came up with these heavenly little gluten-free ‘banana & walnut custard puddings’. They’re packed with protein and full of nutritious ingredients like almonds and walnuts which are a great source of brain healthy fats, along with calcium and vitamin E. Banana’s are loaded with potassium to help keep your blood pressure down and B vitamins for energy. Using coconut oil is a great alternative to butter and vegetable oils in baked goods. Coconut oil has anti-fungal properties, as well as being a great source of fuel for your body and brain. Coconut oil has the added health benefit of not turning into a harmful trans-fat when heated. If you don’t have any coconut oil you could also use a ‘light’ olive oil (that doesn’t have a strong olive taste). These perfect little puddings are delicious served warm on their own, or with stewed fruit. If you manage to have any leftover they make a great treat with a cuppa the next day…..I’m just munching on the last one now 🙂

Ingredients:

2 cup almond flour

1 Tbsp baking powder (gluten-free)

1/3 cup organic raw honey

3 organic eggs

1/4 cup coconut oil

1 ripe banana

9 whole walnuts

Custard centre:

2 Tbsp of gluten-free custard powder

1 Tbsp of raw honey

1 cup organic milk

extra 3 Tbsp of milk

 

Method:

Preheat oven at 170*C.

Grease and place grease proof paper circles in muffin tray holes.

Mix custard powder with 3 Tbsp of milk in a small bowl, and stir until well combined. Pour into small saucepan over a medium heat and add the cup the milk. Keep stirring until custard starts to thicken. Then turn heat off and leave until it cools.

Place all other ingredients in food processer and blend until well combined.

Pour some of the mixture into 9 of the cup holes, so it fills half the muffin cup.

Add a few teaspoons of custard mixture into the centre of each of the puddings, then top with more pudding mixture. Top each pudding with a whole walnut

Bake for 30 minutes, then enjoy warm.

Makes 9 individual puddings.

 

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.

Gluten-free Almond & Cacao Banana Loaf

If you love banana bread, like I do, well you are going to absolutely love my ‘gluten-free almond & cacao banana loaf’. It makes an excellent nutritious snack with a cup of tea, or healthy after school treat for your kids. This loaf is packed with protein, which we need to rejuvenate, repair, and to produce hormones in the body, as well as promote the growth of lean muscle. Eating protein with meals is one of the best ways to keep your blood sugar and insulin levels balanced, as well as sugar cravings at bay. This delicious banana loaf is gluten and dairy free so it’s ideal for coealiac and lactose-intolerant individuals. I’ve used coconut oil in this recipe instead of butter which is the perfect brain fuel due to it being abundant in medium-chain fatty acids, which is a fabulous energy source for the brain. Bananas are abundant in potassium, which is vital for cardiovascular health, and high in fibre to help keep you regular and protect you from bowel cancer. Bananas are also one of the few fruits that contain a type of fibre called resistant starch, which supports  the health of the colon by promoting healthy levels of “friendly” intestinal bacteria. Adding cacao to this loaf not only gives a lovely chocolate taste but it gives it a super antioxidant boost.

 

Ingredients:

2 large ripe bananas

¼ cup raw organic honey

3 organic eggs

1 teaspoon vanilla essence

3 tablespoons coconut oil, melted

1 Tbs baking powder (gluten-free)

2 cup of almond meal

3 Tbps cocao powder

Topping:

¼ cup roughly chopped almonds and pepitas

extra 1 tsp raw organic honey

 

Method:

Preheat the oven to 160 *C

Add all ingredients into a food processor and blend until well combined.

Pour into a loaf tin.

Then to make the topping use a small bowl to mix a teaspoon of honey through roughly chopped almonds and pepitas, then place on top of loaf.

Bake for 60 minutes, until skewer comes out cleanly from center. If banana loaf starts going too brown cover with foil.

Gluten-free Lemon & Chia Cakes

These gorgeous little gluten-free lemon and chia cakes make the perfect healthy treat with a cup of herbal tea or nutritious snack for your kids.

Chia seeds are the richest plant source of omega-3 fats around and exert a number of mighty health benefits.These tiny super seeds contain around 32% omega-3 fats, which are essential for cardiovascular health,  optimal brain and nervous system function, and for soft and supple skin. Chia seeds are also packed with dietary fibre to help keep you regular and to promote good digestive health. These delicious cakes will also provide you with plenty of protein, calcium, and zinc. Coconut oil is a fantastic source of fuel for your brain, which can help boost your memory.

 

 

 

Ingredients:

1 ½ cup almond flour

¼ cup chia seed meal

1 ½ Tbsp baking powder

½ cup organic raw honey

4 organic eggs

1/3 cup coconut oil, melted

1/4  cup natural yoghurt

1 Tbsp organic lemon rind

2 Tbsp sunflower seeds, for top

 

Topping:

1 Tbsp organic raw honey

1 Tbsp organic lemon juice

 

Method:

Preheat oven at 160*C.

Grease and place grease proof paper circles in a 12 hole muffin tray.

Place all ingredients in food processer and blend until well combined.

Pour mixture into cup cake holes and sprinkle with sunflower seeds.

Bake for 30 minutes, until skewer comes out cleanly from centre.

Mix honey and lemon together.  Pour 1 tsp over each cake while hot.

Let sit until cooled and then enjoy.