don’t have a cacao, man.

remember when 4 ingredients was THE cooking book of the decade?

it was simple, it was fast and even the gastronomically challenged could make something… well, for me, the idea of any recipe being 4 ingredients or less is still really attractive and has lost none of its lustre. why? because of the simplicity. making food and the art of cooking accessible to everyone is one of the things i am most passionate about as a nutritionist in training. whilst shows like masterchef and my kitchen rules have amped up interest in niche food products, a lot of it is out of reach of the average family.

nutrition starts at home and these super simple bikkies are a simple food swap that taste great whilst also providing lots of the good stuff (antioxidants, iron, fibre, magnesium and key minerals).



2x mashed over ripe bananas

1 cup of steel cut rolled oats

1 teaspoon locally sourced honey

a handful of cacao nibs (i didn’t measure just kind of chucked them in until it looked good?)


pre-heat your fan forced oven to 160 degrees. mash the banana in a bowl and then combine the oats. add in the honey and cacao nibs and you’re done. (woah, that was hard…not). roll into tablespoon size balls, place on a tray with baking paper and flatten slightly.

cook for approximately 10-15 minutes. you can pop a little ghee on with a pastry brush if you want a nice brown crispiness on the top.

cool on the tray for 5 minutes and then move to a rack.


lastly and most importantly, EAT!

makes 10

super yum, nutrient dense and most of all, simple.

cara x




badass banana bread

girl loves a good alliteration… and banana bread. mostly, banana bread.

but what i love most? baked treats that don’t send my blood sugar levels sky high, only to come crashing down harder than my hopes of that guy i liked ever calling me back.

but i digress. this dessert (or breakfast if you’re me on a monday) is full of the good stuff. protein, fats, fibre and antioxidants. too good to be true? nope. and i’ll let you in on the secret.



1 1/4 cups GF plain flour

2 tsp GF baking powder

1 tsp ground cinnamon

2/3 cup LSA meal

1/3 cup desiccated coconut

2 free range organic eggs

1/2 cup good quality oil

3/4 your choice of nut mylk

1/4 organic honey

1 cup mashed banana

125gm your choice of berries

1 tablespoon chia seeds


pre-heat oven to 180 degrees (10 degrees less for FF) and line a loaf pan with baking paper. sift the flour, baking powder and cinnamon into a bowl then stir in the LSA and coconut.

whisk the eggs, oil , mylk and honey in a jug then add the banana. stir into the flour mixture until just combined. stir in the berries gently (fun fact, if you coat them in a little flour they don’t tend to sink as much).

spoon into the pan and sprinkle with chia seeds. cook for around 45 minutes. it should be golden brown with a nice crust on the outside. use a skewer if you’re an amateur.

if you have left over mixture like me, make a baby cake that you’ll pretend to share with someone but really just eat the whole thing yourself… what?


eat well, homies.

cara x

veg out, vegan style

you know all those lame things you’ve heard about vegan food being boring and tasting like cardboard? well, those are merely the cries of the uninitiated because not only is vegan food delicious, it is simple to whip up a feast for all your friends.

and on that note, here we go…


cauliflower and parsnip soup

1x whole cauliflower (break into florets)

2x parsnips, chopped finely

2x vegetable stock cubes

1x onion, chopped finely

2x garlic cloves, chopped finely

600ml water

cracked pepper

1 tablespoon of wholegrain mustard


cook off the onion and garlic in some olive oil and then add cauliflower and parsnip until slightly browned. dissolve the stock cubes in hot water (should just cover the vegetables) and add to pot. crack some pepper over the top and turn up until it starts to boil, then let it simmer until the vegetables are soft. let it cool slightly and the use a bamix/stick blender to until it reaches a delicious puree-like consistency. stir through the mustard and serve!

but wait, there’s more…


banana brownies

3x medium, overripe bananas

1/2 cup nut butter (i used peanut butter, coz yum)

1/3 cup cacao

handful of cacao nibs


preheat your oven to 180 degrees celsius. smoosh the bananas and combine with nut butter (you can heat it, if it’s a little claggy). stir through the cacao and cacao nibs and pop into a lined loaf tin. cook for about 15 minutes. brownies should still be fudgy. serve with a little raspberry coulis and voila!


add a tipple of organic red wine (makes the morning after, a little easier on the noggin’) and you have yourself a beautiful night in.

any old school recipes you’re dying to eat but wanna make a little more wholesome? hit me up in the comments and i’ll see what i can do.

cara x

lentil lasagne


just like children, my dad requires some innovation when it comes to meat-free recipes. classic country man, that he is. luckily, this recipe hits all the right spots; heaps of vegetables make it nutrient rich but it still tastes just as naughty as nonna’s.

without further ado…


2x grated zucchini

2x grated carrot

1x tinned tomatoes (or if you have cherry tomatoes coming out of your ears… two birds, one stone)

3x garlic cloves

1x tub of ricotta

1x tin organic lentils

1x leek or onion

splash of balsamic vinegar

splash of red wine

sprinkling of cheese

cracked pepper (to taste)

lasagne sheets (fresh is best)


preheat oven to 180 degrees celsius.

cook off leek/onion in olive oil. add tomatoes, balsamic and red wine and allow to cook down.

grate all your vegies and rinse lentils. squeeze excess moisture from the zucchini. add to the tomato mixture and cook for about 10 minutes or until nice and saucy.

chuck in the pepper as well.


layer the sauce, pasta sheets, ricotta until the casserole dish is pretty much full then sprinkle with cheese and bake for approximately 30 minutes.

ta da. so easy. so delicious. serve with pear and walnut salad and a glass (bottle?) of red, if you wanna be fancy.



cara x

apple 3.14

apple pie. how clever am i? that, or i’m just really running out of cool titles…

anyway, here’s my recipe for a super tasty treat that is gluten free, dairy free and refined sugar free but definitely not taste free!


1/2 cup almond meal

1/2 cup dessicated coconut

2 cups of dates

(measurements are not accurate, just use a food processor until you can mold it into a cup-like form using a muffin tray. also, make sure you use baking paper otherwise they’ll get stuck).


4-5 organic apples

chai masala spice mix

dash of water

(stew the apples with lid on until soft, then take the lid off towards the end to allow the apples to caramelise in the sauce).

that’s it. stick your base in the fridge and after 2-3 hours, pop some apples on top.


delish and nutrish. eat up!

cara x

basic bitch brownies

it’s 930pm. i don’t have any flour. and i’ve got the munchies… what’s a girl to do?

thankfully, arman from @the big man’s world, was waiting in the wings, ready to help.

so, without further ado. here it is. 3 ingredient, super simple brownies with no butter, flour, grains or sugar.


  • 1 cup unsweetened applesauce (with a pinch of cinnamon)
  • 1/2 cup drippy almond butter (i did half/half with peanut butter for some extra crunch)
  • 1/4- 2/3 cup raw cacao powder


  • preheat the oven to 170 degrees and coat a small loaf pan with cooking spray.
  • in a large mixing bowl, add your applesauce and nut butter and mix well. once mixed, add cacao and mix until fully incorporated and a thick, silky batter remains.
  • transfer brownie batter to pan and bake for 20-30 minutes or until a skewer comes out just clean (be careful not to overcook!).
  • allow the brownies to cool in the pan completely. then once cooled, refrigerate for several hours or overnight.
  • remove from the fridge, slice into bars and top with optional extras (raspberries, ganache or whatever takes your fancy).


  • brownies need to be kept refrigerated but are also freezer friendly.
  • cooking time can vary, depending on your oven.


ta da! you’ve just made yourself a delicious treat that is full of protein, antioxidants and general awesomeness. let me know how it goes by hitting me up in the comments.
cara x

new name, new year

yeah, yeah. i know it’s been the new year for like, 3 months now but i haven’t bought a diary yet so it doesn’t count.

just a quick note to let you guys know that i’ve changed the name of my site but the content will continue to be much the same, maybe with a little more pizazz (is that even a word?)

and just for reading, i’m going to give you a super simple recipe for pumpkin soup.

aren’t i the best? (don’t answer that).



1 whole organic pumpkin (chopped relatively evenly but who actually cares it all gets mushed eventually)

1 brown onion (roughly chopped)

3 cloves of garlic (finely chopped)

1 tspn cinnamon

generous shaking of cumin

1tspn tumeric

2 vegetable stock cubes


hey presto, chuck it all in a pot. you can cook off your onion first then add the garlic and spices. but if you’re lazy, do what you want. add some hot water and the stock cubes, bring it to the boil then turn down and simmer until soft.



whizz it up till it’s smooth and creamy and voila! dinner is served.

until next time,

cara x

breakfast bar or breakfast jar?


so i know i’ve been slack and i haven’t posted anything for quite a while.

i could sell you the sob story of how busy i’ve been with work etc. but i’ll spare you (this time anyway)

instead, i’ll sell the rights to my super quick, delicious and nutritious breakfast on the go.

and i don’t care if it’s wanky to have serve it in a jar. for transport purposes, it works!


find the super simple recipe/directions below.


1x banana

1x handful of fresh or frozen berries (whatever you like/have. note that frozen will make your smoothie thicker)

200ml unsweetened almond milk

1x tablespoon raw cacao

1x tablespoon black and white chia seeds (plus extra for the top)

1 x some sort of receptacle for storage/transport

blend it all together, chuck it in a jar, sprinkle on some extra chia seeds and you’re ready to go.


it actually is that easy. sip and go.

over and out.

cara x

i like nuts and i cannot lie

easter has come early.


because this generous bunny is letting you in on the secret to stopping those 3pm energy slumps.

that’s right. i’m giving you my recipe for some very tasty nut&seed bliss balls. the perfect pick-me-up that will power you through to dinner.

bliss balls are so easy to make and the varieties are endless.

in this recipe, i’ve focused on increasing the nut&seed content to provide energy, fibre and lots of nutrients. topped off with raw cacao, a little tahini and some desiccated coconut you have a well-rounded (excuse the pun) snack.

sounds too good to be true, right?


these taste great. they’re crunchy and chewy, which makes them seem more satiating than their size suggests and with a little hint of sweetness from dates, any sugar cravings are eliminated.

okay, i’ll quit waffling now. here it is.

nut&seed bliss balls

  • 1/3 cup raw, organic cashews
  • 1/3 activated buckinis
  • handful of pepita seeds
  • 1 tablespoon of raw cacao
  • 1 tablespoon of hulled tahini
  • 6-10 dates (pitted)
  • desiccated coconut for rolling
  • warm water (for sticking)

that’s it. stick it in a food processor and whiz it around until sticky. roll the balls in your palm and then in the coconut and hey presto, you’re done! chuck them in the fridge until firm.

this recipe makes about 10 good sized balls (hehe)


so, there you go. healthy, filling, tasty, full of the good stuff… what more could you want?

happy easter everyone.

cara x







the “c” word

*** this is a guest post from my dearest mum. she’s the creative one… at least she creates things that people want to keep, not like those half melted looking clay cups i used to make in primary school.

yep. i’m gonna do it. i’m saying it. there’s no way of getting around it now…christmas is on its way.

but never fear, i’m here to help you get through unscathed.

are you looking to make some new decorations this christmas? homemade gifts for friends and family? don’t want to spend a fortune in time or money?

here are a few cute crafts i have tracked down and made and you can too (oh, the beauty of pinterest).

costing less than $10, these delightful DIYs only take 5-15 minutes to make with 5 elements or less.

in the spirit of recycling/upcycIing, i have used old CD’s and wine bottles and given old decorations a new lease on life by using scratched baubles on plates and wreaths.

the only new but inexpensive purchases made to complete my projects were some paper doilies, candles, canvases and stickers.

ready to roll?

wine bottle wrap

rolling brown paper into a cone around a wine bottle is almost as easy as drinking it. use red/white/green to tie in with the christmas theme or decorate as you like. it’s a gift for any occasion really.


sticker art

canvas + stickers = DIY at it’s best.

2 elements. 2 minutes. no excuses.


jar ‘o’ lollies

any jar will do, old or new (what a rhyme)…

i used christmas M&M’s to fill a jar, added a ribbon and a sticker. voila. perfect to keep up my sleeve as last minute gifts and stocking fillers.


xmas wreath

spray paint an old CD and a paper doily in gold. then glue the doily to the CD and and then using a hot glue gun stick your candle to the base. add a festive ribbon to jazz up the arrangement.


more ideas and inspiration…

epsom salts/sugar + essential oils and food coloring make lovely personal gifts. i tend to favour lavender & peppermint oils for bath salts and/or sugar scrubs.

roll a candle in glue and then in glitter. you can do a third, half or full candle or all three and line them up in a row. simple and super effective.

so there you have it. handmade gifts marrying old and new.

easy, cost effective and these babies will sets you apart from the christmas crowd.