fruit and nut slice with all things nice

i love chocolate.

yeah, i know. not exactly a mind blowing blog post starter but stick with me. for those of us out there with a penchant for the sweet stuff, there has to be a healthy alternative. too often mainstream chocolate is chock (get it) full of sugar and additives, making them high in kilojoules but low in nutrients.

so, what’s the answer?

my cadbury inspired fruit and nut slice! with craisins and cashews this crunchy creation tastes (and looks) better than the original. better yet, all the ingredients are rich in micronutrients making this a nourishing post-dinner or pre-workout treat that takes less than 5 minutes to make.

sold yet?

ingredients

6x tablespoons of nut butter (i use mayver’s crunchy peanut butter)

3x tablespoons of melted organic coconut oil

3x tablespoons of locally sourced honey (this has antimicrobial properties specific to your region!)

1/2 teaspoon of organic vanilla extract

3x tablespoons of raw cacao (i prefer a stronger taste but if you don’t, take it back a notch)

a pinch of pink rock salt

1/2 a cup of roasted cashews

handful of craisins or similar fruit i.e currants or diced apricot

method

roast the cashews in the oven until golden. it shouldn’t take more than 5 minutes and then chop roughly. combine the nut butter, oil, honey, cacao, vanilla and salt into a bowl and then toss in the craisins and cashews. give it a stir and then add to the mixture. pour the whole thing into a lined shallow baking dish and chuck it in the fridge until set (usually a couple of hours). cut into slices and serve.

… and that’s all folks.

cara x

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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).

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ingredients

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?)

method

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.

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lastly and most importantly, EAT!

makes 10

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

cara x

 

 

 

box of bliss

it’s thursday. oh, happy days. one day until the weekend and all that.

but what makes THIS thursday extra special?

a very unexpected care package from carman’s muesli… for reference, nothing gets me going like a box of bliss balls.

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jam-packed with all the good stuff, these superfood bites are gluten-free, dairy-free and naturally sweetened with fruit.

they’re a natural pick-me-up to combat the dreaded 330itis. and with three different flavours, everyone should be able to find a healthy alternative to those left over easter eggs.

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so do yourself a favour and grab some next time you’re at the supermarket. this nutritionist (in training) approves 😉

cara x