i suppose the disclaimer here is that i am not, in fact, providing you with a recipe for money (if i would, i could) but this mango ice cream is pretty bloody amazing so small wins, i guess?
at this time of the year, time is precious and recipes that are quick, simple and healthy are at the top of my priority list. 3 ingredients is all you need to whip up this creamy treat and if you use frozen fruit, it’s ready to rock and roll in 5 minutes.
i told you it was good!
3 cups frozen mango chunks (i bought fresh ones and then froze them but this is more time consuming)
1/2 cup full fat coconut milk
1/4 teaspoon organic vanilla extract
sprinkle of pink rock salt
i wish i could make this sound fancier than it is but really you just chuck everything into the food processor or a high speed blender and that’s it. i like to pop it into ramekins so they look cute and can be served individually.
muffins get a bad rap.
full of refined sugar and empty kilojoules that when paired with a extra large coffee first thing in the morning can lead to disaster sooner rather than later. not a great way to start the day when cortisol (stress hormone) levels are already high.
but there’s a reason why muffins are so popular. the convenience of this hand-held snack means it’s not going anywhere anytime soon. so what’s the answer?
by using almond meal as the base, these babies are full of protein, fibre and vitamin e. add in some antioxidant rich berries and you’ve got yourself a low GI snack that won’t see your blood sugars rocketing from one end of the office to the other.
this recipe takes all the best things about the muffin and makes them better. take a look.
2x cups almond meal (make your own, it’s cheaper and by keeping the skin on you get extra nutrient)
1x cup desiccated coconut
1/2x cup coconut cream
3x tablespoons honey (locally sourced and organic)
3x whisked eggs (local and free range)
1/2x tspn baking powder
1/2x tspn natural vanilla extract
pinch of pink rock salt
pinch of cinnamon
1x cup of mixed berries
preheat your oven to 180 degrees and line a muffin tray with baking paper. put the almond meal and coconut into a mixing bowl and combine. then add the coconut cream, honey, eggs, baking powder, vanilla and salt. fold the all the ingredients until just combined, gently stirring through the berries. pop the mixture into the muffin tray (it should make 10) and place in the oven for approximately 25 minutes until crispy on top. leave the muffins in the tin for 5 minutes before placing to a cooling rack. sprinkle with cinnamon and eat for breakfast, lunch or dinner.
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.
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
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.
cake or cookie?
neither. this recipe is actually a healthy hybrid. part gooey chocolate chip cookie, part velvety cake this baby is packed with fibre, protein, antioxidants and most importantly no nasties, so it’s a surefire hit for those late afternoon munchies.
1 1/2 cup almond meal
1/4 tsp pink rock salt
1/2 tsp baking powder
1 tsp cinnamon
2-3 tbsp organic maple syrup
1 tsp vanilla extract
2 tbsp coconut oil, melted
1 tbsp nut butter of your choice
1/3 cup chopped dark chocolate/cacao nibs
preheat the oven to 160 degrees and line a loaf tin with baking paper. in a mixing bowl, stir the almond meal, baking powder, cinnamon and salt. in a separate mixing bowl, whisk the coconut oil, maple syrup, almond butter and vanilla extract until well combined. add the egg to the wet mixture and whisk for until it’s light and bubbly. fold through the dry ingredients until the whole mixture is just combined. add in the chopped chocolate or cacao nibs and stir.
the mixture should be quite wet, resembling a cake more than a cookie. pour it into the lined loaf tin and flatten out, making sure the mixture reaches the edges. bake for 15-20 minutes, until golden on top and around the edges.
let it sit in the tin for at least 30 minutes before removing and placing on a rack to crisp up.
cut into slices and store in an airtight container for up to three days (like it’s going to last that long!)
now i’ve got you sucked in with my witty title, you’re at my mercy. and by mercy, i mean i’m going to gift you an amazing recipe for raw passionfruit slice. so who’s really the winner here?
*disclaimer* this slice was a spontaneous “look what’s in the fruit bowl of this place I’m house sitting” kind of thing. hence the recipe below being a bit vague. i legit just chucked stuff in until it looked and tasted good. i encourage you to do the same… go crazy.
a good handful of almonds
10x dates (ish)
1 tablespoon of coconut oil
1 cup natural coconut yoghurt (i used cocobella)
2-3 tablespoons of locally sourced honey
3 passionfruits (plus extra for topping)
1 tablespoon of coconut oil
use a food processor for the base, making sure that it’s sticky enough to hold together. press firmly into a tin lined with baking paper and pop in the fridge to set. 20 minutes should do it.
the filling can all be put in the same bowl. give everything a stir and then pour on top of the base, smoothing the top.
chuck the whole thing in the freezer for a couple of hours or until set. it should then be fine to be placed in the fridge for ease of stuffing in one’s mouth.
(if you wanna get fancy, cut it into long slices and use some extra passionfruit pulp on top).
do i get a kiss now?
who doesn’t love that sour hit you get from a squeeze of fresh lemon?
the tartness and the burst of citrus on the inside of my cheeks reminds me of the sour warheads i used to get from my primary school tuckshop.
this recipe is an ode to my childhood. also, i just had a shitload of lemons.
100gm almond meal (i make my own, it’s easy and much cheaper)
45gm desiccated coconut (plus extra for rolling)
zest of 1 lemon
juice of 1 large or 2 small lemons (it really depends on how much zing you like)
1/2 teaspoon good quality organic vanilla extract or bean
2 tablespoons organic, locally sourced honey
chuck it all in a food processor. ta da (i’m so clever).
roll the mixture into balls and then coat in the extra coconut.
store in the fridge for up to 2 weeks.
these little babies are gluten free, dairy free and refined sugar free. perfect for a 3pm pick me up.
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!
super yum, nutrient dense and most of all, simple.
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.