This incredible “Cheeze” Cake is another of the amazing dishes that I discovered during my stay at the Amatara Wellness Resort in Thailand! It makes for such a beautiful dessert and the added bonus is that it packs a healthy punch too! Continue reading Mango “Cheeze” Cake
If you are a coconut junkie, then this will quickly become your go-to snack! Packed with superfoods and natural sweeteners, this recipe will also help keep any sweet cravings in check. These balls may be small (which is great for taking them everywhere with you!) but they contain some serious nutrition which makes them the perfect pick-me-up throughout the day. I especially recommend them before and after exercise to give your body the energy it needs!
Lucuma is one of my favourite natural sweeteners and you can buy it in powder form. It is made from a subtropical fruit tree that is native to South America which can reach heights of 50 feet! Not only is this sweetener free from gluten, but it also contains a range of antioxidants, vitamins and minerals. It is useful for giving your immune system a boost as well as contributing to the function of several essential functions in the body. Lucuma powder is especially high in potassium, calcium, magnesium and phosphorus. Using lucuma in your baking instead of regular sweeteners can help to bring about some serious benefits and promote optimal health.
To make 10 – 12 of these balls, you will need the following ingredients:
2 cups / 70z / 200g of desiccated coconut (plus extra for rolling)
2 tbsp of coconut oil
2 tbsp of raw honey
1 tsp of lucuma powder
1 tsp of chia seeds
The first step is to place all the ingredients in a blender and blitz for two to three minutes, or until you have a thick, coarse mixture. You can then remove the mixture from the blender and, using a large melon baller or your fingers, scoop and shape the mixture into 10–12 balls.
Roll each of the balls in a little bit of desiccated coconut, and place in the refrigerator to chill for about 20 minutes before serving. This tasty treat will stay fresh in your refrigerator for up to three days. As mentioned previously, these balls are great for taking with you as you go about your busy day and will give you an energy boost when you need it!
These bars make a wonderful on-the-go snack or quick breakfast, and they are full of goodness! I find it is a great idea to make up a batch over the weekend and then you will have a supply of healthy snacks during the week. These delicious bars do not require many ingredients and they do not take long to make either.
You may not use cherries very often in your baking, which is a shame as they are bursting with flavour and nutrition! Consuming cherries regularly is known to soothe aching joints, protect the health of your colon, help to keep your cholesterol levels down and also to maintain your eyesight. Regular consumption of cherries can also help you to get a good nights sleep as they are a natural source of melatonin. Cherries can be expensive when compared to other fruits so shop around and check out your local markets for a good deal!
To make six of these bars you will need the following ingredients:
1 tbsp of coconut oil
1 cup / 6.5oz / 185g of quinoa, cooked
1 cup / 5oz / 140g of almonds, chopped
1 cup / 5 1/2 oz / 150g of dried cherries, chopped
1/2 cup / 2oz / 55g of goji berries
2 tbsp of brown rice syrup
1/2 cup / 4fl oz / 125ml of water
The first step is to preheat the oven to 425F / 220°C / gas mark 7 and grease an 8 × 8 × 1inch (20 × 20 × 2.5cm) square bake pan (cake tin) with a light layer of coconut oil. On a separate baking tray, you can spread the cooked quinoa and almonds together before placing in the preheated oven for ten minutes.
When the mixture is toasted, remove the tray from the oven and reduce the heat to 350°F / 180°C / gas mark 4. You can then place the cherries, goji berries, brown rice syrup and water into a food processor and blitz for a couple of minutes until everything is smooth. Once this is complete, transfer the mixture to a large mixing bowl and add the toasted almonds and quinoa. Stir well to combine.
Next, spoon the mixture into the bake pan and press down firmly with the back of a spoon. Ensure the mixture covers the bottom of the pan evenly. Then place in a preheated oven and bake for 20 minutes. Once cooked, cut the mixture into bars before turning out onto a wire rack to cool. These bars will keep fresh in an airtight container for up to five days.
Making ice cream absolutely does not have to require an ice cream maker! This recipe shows you how to use your blender to create a tasty yet nutritious sweet ice cream treat. It is the perfect thing to enjoy on a hot summer’s day. This recipe is so great for your kids because there is nothing bad in it but it still tastes just as amazing as regular ice cream – your kids certainly won’t be complaining about this healthy dish!
Goji berries are one of my favourite superfoods. They are super easy to include in recipes and also have a fantastic flavour. They have a gorgeous pink colouring which adds an interesting twist to recipes when you blend them in. Just a quarter cup serving of goji berries contains as much as 180% of your RDA of vitamin A. This natural antioxidant works to protect your body against free radical damage. Vitamin A is also linked to the health of your vision and goji berries are often connected with decreasing the prevalence of age-related loss of sight. These powerful berries are now commonly available in shops and health food stores, making them easy to include regularly in your diet.
To make enough of this ice cream to serve four people, you will need the following ingredients:
1 ripe banana, peeled and frozen
1/2 cup / 2oz / 55g of goji berries
1/2 cup/ 2oz / 55g of blueberries
1/2 cup / 3oz / 85g of pitted dates
1 tsp of ground cinnamon
The first step is to pre-soak the goji berries in a bowl of cold water for ten minutes before rinsing and draining. You can then place the berries in a blender with the rest of the ingredients and blitz for two minutes, or until the mixture forms a smooth creamy consistency.
Then all you have to do is spoon the mixture into an airtight container and freeze for three to four hours. It is then ready to be served with fresh fruit or alone for a deliciously simple treat.
Beets are incredibly sweet and that is why they work so well in cake recipes. These cakes are sort of like red velvet cupcakes, but they filled with all things good. Also, these cakes are soft, moist and just perfectly delicious.
The nutritious make-up of beets is also a great reason to use them in your baking. They are high in potassium, magnesium, fiber, iron and phosphorous. Additionally, they contain high levels of vitamins A, B & C as well as folic acid. They are great as an inclusion in every diet but they are especially great for pregnant people because of the vitamin B, iron and folic acid. Because of the presence of betaine and tryptophan in beets, they are also beneficial for your mental health. They can also help to lower your blood pressure and boost your energy.
To make 12 of these tasty cakes, you will need the following ingredients:
1¼ cups / 6 ¼ oz / 190g of whole wheat (all-purpose) flour
¼ cup /1 ¾ oz / 50g of coconut sugar
2 tbsp of raw cacao
2 – 3 large beets, steamed and pureed until smooth
½ cup / 6oz / 175g of organic runny honey
2 tbsp of coconut oil
1 tsp of lemon juice
1 tsp of vanilla extract
Before you get started, preheat the oven to 425F / 220C / gas mark 7 and line a 12-cup muffin tray.
You can then sift the flour, coconut sugar, raw cacao, and baking powder into a large bowl. Mix until well combined, and then set aside.
Place the pureed beet, honey, coconut oil, lemon juice, and vanilla extract in a blender or food processor and blitz for one to two minutes until it is smooth. Pour the mixture over the dry ingredients and mix well to combine.
Next, spoon the mixture into the muffin tray before placing in a preheated oven. You can then bake for approximately 20 minutes. After this time, check the muffins have cooked all the way through. If they are not quite ready yet then return to the oven for another five minutes before turning out on to a wire rack to cool before serving.
The cakes will store for three days in an airtight container. Serve with your favourite cup of herbal or green tea and enjoy.
This pudding is my healthy twist on the traditional Banoffe Pudding. It is easy to make but seriously good too! If you need cheering up or you need to cheer someone else up, then I absolutely suggest that you make this as there is no way a smile won’t appear after just one bite!
The addition of the pecans is great for the texture of this dessert but they also pack a powerful punch of nutrition! These nuts, which are native to North America and Mexico, contain a range of nutrients, vitamins, minerals and antioxidants. This impressive selection of health boosting compounds contribute to cardiovascular and digestive health as well as aiding in weight loss and reducing the risk of breast cancer. When eaten regularly pecans also provide a range of anti-inflammatory benefits and work to lower blood pressure.
To make enough for two servings you will need the following ingredients:
1 large ripe banana
1/2 an avocado
2 Tbsp. of raw cacao powder
8 pitted dates
2 ice cubes
2 Tbsp of cashew butter
400ml of coconut milk
60g of pecans, save a few to use to garnish
As I said, making this dish is incredibly easy! To get started all you need to do is blitz all of the ingredients together in your blender or food processor until they are smooth. You can then spoon this mixture into two separate bowls before you place these bowls in the freezer for just ten minutes. Once the ten minutes are up, remove the bowls from the freezer and garnish with the remaining pecans which you can chop into smaller pieces if you prefer!
This dish is then ready to serve and should have taken less than 20 minutes from preparation until you serve!
Okay, I know this recipe might sound a bit weird and you are probably thinking, ‘is she serious?!’ But yes, I am serious! I urge you to try this because I promise you, these brownies are so seriously good and gooey! They do not disappoint if you are looking for an indulgent treat that is healthy too!
There are many benefits to eating lentils, such as promoting digestion and preventing ill health. The great benefits of eating lentils stem from the wealth of vitamins, minerals, nutrients and dietary fibre contained within. They are especially rich in potassium, calcium, zinc and vitamin K which all contribute to essential biological processes in the body!
To make twelve of these brownies for yourself you will need the following ingredients:
2 x 400g tin of lentils, drained and rinsed
12 Medjool dates (make sure you are using soft dates and Medjool are the softest!)
60g of almond butter
40g of cacao powder
1 Tbsp of honey
½ tsp of baking soda
The first step in making these brownies is to preheat your oven to 200C. Next, in a food processor, pulse the lentils until they are mixed. You can then add the almond butter, banana, cacao, honey and baking soda into the food processor and blend again. After a few moments, scrape the sides to make sure everything is mixed together. The next step is to add the dates and then blend again. Finally, in a greased 8×8 square pan, pour the mixture in and bake for 15 minutes.
Once this time has passed the brownies should be gooey, so if they are then that’s perfect! Remove from the oven and allow them to cool before slicing into bars. You can either enjoy them right away or place them in an airtight container in the fridge for up to two days.
Healthy treats are my favourite things to make and my four children seem to enjoy it too! My love of healthy treats is due to the fact that I enjoy the challenge of making something that tastes amazing that is also great for the body! My Blueberry and Chia Spelt Muffins definitely tick both of those boxes and don’t take long to make.
Blueberries are a tasty superfood that are perfect for using in muffins because of the colour and the flavour that they provide. They are so good for you because they contain high levels of antioxidants that work to protect our bodies and prevent cell damage. Research also suggests that blueberries can improve your memory and cognitive function when eaten regularly. As with all foods, I would recommend the organic kind for maximum health benefits but if you can’t get hold of them then regular blueberries will still do wonders for your body!
To make a delicious batch of my muffins for yourself you will need the following ingredients:
2/3 cup coconut palm sugar
1/3 cup honey
2 Tbsp. chia seeds mixed with 6 Tbsp. water (allow to absorb for 10 minutes)
1/2 cup almond milk
2 teaspoons pure vanilla extract
2 cups spelt flour
2 teaspoons baking powder
1/4 teaspoon sea salt
2 cups fresh or frozen blueberries
First you will need to preheat the oven to 180C/375F. Next you must line a muffin tin with paper muffin liners. Then, in a large bowl, add in the coconut sugar and then stir in honey, chia mixture, almond milk and vanilla.
In a second large bowl, whisk together the flour, baking powder and salt. Then stir the spelt flour mixture into the chia mixture until it is combined well. The next stage is to gently stir in the blueberries. Finally, spoon the batter into muffin liners and then bake until a toothpick inserted in the center of a muffin comes out clean. This should take about 30 minutes. You can then leave to cool briefly before you enjoy or even share!
One of the most common questions people with children ask me is, “How can I make healthy sweet snacks for my kids”? This recipe is just the thing if you want to appeal to your child’s sweet tooth but also fill them with a snack that’s going to nourish them! All four of my children absolutely love these donuts and when there’s a plate of them in the kitchen I’m much happier for them to be snacking between meals! Traditional donuts are completely nutritionally pointless and full of all the bad stuff we want our children to avoid SO getting them hooked on these instead is a great move!
I use a lot of coconut based products in this recipe which is where a lot of the goodness comes from. Coconut in most forms is a rich source of vitamins and minerals. It also has a high lauric acid count which encourages HDL (good) cholesterol levels in the body. Studies have suggested that consuming coconut regularly will have anti-aging, anti-carcinogenic and anti-thrombotic (blood clot reducing) effects.
To make 12 of these mini donuts you#ll need the following ingredients:
1 sweet potato, grated
1 pear, peeled and grated
1 Tbsp. chia seed soaked in 3 Tbsp. water
1/4 cup coconut sugar
3 Tbsp. coconut oil, melted
90g coconut flour
90g buckwheat flour
2 Tbsp. flaxseeds, ground
1 tsp. baking powder
1/2 tsp. baking soda
1/4 tsp. salt
1 tsp. vanilla extract
For the glaze:
1 1/2 Tbsp. coconut butter, melted
1/2 tsp. honey
AND for a chocolate glaze:
1 1/2 Tbsp. coconut butter, melted
1/2 tsp. honey
1 tsp. of cacao
So, to get started, pack 1 cup of your shredded sweet potato and place it in your food processor along with your shredded pear, soaked chia seeds and coconut sugar. Once it’s well combined, add the remaining ingredients and mix into a soft but wet batter.
Next, preheat your oven to 180C/350F and line a baking sheet with parchment paper. Using your hands roll the batter into large golf ball shapes and then slightly flatten it out on the baking sheet. I used the back of a pastry tip (about 1 inch diameter) to create the donut holes. You can keep all of the donut hole batter to create another donut at the end.
Bake the donuts for 15-20 minutes or until slightly golden and a toothpick comes out dry. Allow the donuts to cool before you ice. In separate bowls, combine the ingredients for the icings and spoon over the donuts and spread. Top with coconut flakes, goji berries or cacao nibs! Yum!
This delicious dessert is the perfect healthy follow-up to any meal. It is an amazing combination of health boosting ingredients, such as the green matcha powder and the walnuts. Green matcha powder is rammed full of antioxidants and is cancer fighting whilst also being great for burning fat and boosting the metabolism. When you choose to eat raw, organic nuts, you really can’t go wrong in terms of doing good things for your overall health. Having said that, walnuts are one of the best choices you can make for all the amazing health properties they have. It is worth bearing in mind that the majority of the antioxidants in walnuts are found just under the waxy skin, so be sure not to remove it when you use them in the recipe. It does have a slightly bitter flavour but it’s not unpleasant and is well worth including in your dish.
To make three of these pots, find the following ingredients:
2 tsp. green matcha powder
250ml green tea
6 tbsp. maple syrup, honey or coconut nectar
100g toasted chopped walnut pieces
2 x 400ml tins of coconut milk, refrigerated overnight
1 tbsp. honey, maple syrup or coconut nectar
1 tsp. pure vanilla extract
2 bananas, peeled and sliced into 2cm rounds
To make the matcha sauce, put the green tea, 3 tbsp of coconut nectar and 1 tsp. of matcha in a small saucepan over medium heat. Bring to the boil, then reduce to a simmer for 5-10 minutes until sauce is thickened a bit.
Then you can toast the chopped walnuts in a dry frying pan over medium heat for 2-3 minutes. After these few minutes, you can remove them from heat and place in a bowl to cool.
To make the coconut cream, remove the tins from the fridge but be careful not to shake them. Open the tins and carefully scoop out the thickened cream off the top and place into a mixing bowl. Add the 1 tbsp. of coconut nectar and vanilla to the mixing bowl and beat well for 5 minutes until the cream is thick and fluffy.
In glass tumblers, layer the 2 tbsp. of the walnuts then drizzle with the matcha syrup, then top with a layer of coconut cream and enough bananas to cover the cream. You can then repeat the layers. Sprinkle the very top with more walnut crumbs and a drizzle of the matcha syrup. You can then enjoy immediately!