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almonds

Brussels Almonds Bacon

| Members only, Side dishes

These Brussels Almonds Bacon is a simple, quick and easy to make side. This will definitely turn any brussels sprout hater around. Long-gone are the days of grey, limp, over-cooked sprouts – the essential trick to the greens is to keep the cook time short! The bacon gives a wonderful salty complement and the roasted…

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Roast Eggplant Salad

| Members only, Salads, Side dishes

This fresh and tasty Roast Eggplant Salad is a delicious plant based side dish to compliment any meal or even for a light lunch or dinner on its own. Eggplants (or aubergines) are a severely underrated vegetable and so I’m happy to share this salad to highlight how delicious they really can be! Eggplants can…

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Easy, Healthy Cake Recipe (with lots of flavour variations)

| After School Snacks, Baked Sweets

During school holidays, I tend to bake a few more nut based recipes. This is an easy, healthy cake recipe that I just keep coming back to – one because it is so delicious and two because it is so versatile (vanilla one day, citrus or chocolate the next). I’m so excited to share this one because I know it is going to become a firm Well Nourished recipe favourite.

I often make two cakes and layer with a cream cheese frosting, chocolate ganache or cream and chia berry jam for a special, delicious birthday cake.

Health benefits

This is one sustaining, protein and fibre rich gluten-free and dairy-free cake. Almonds are a rich source of monounsaturated fats, many fat-soluble vitamins and a plethora of minerals. They are a very concentrated source of many health giving Phyto (plant) chemicals and are also a great protein source along with the eggs.

Ingredients

This cake uses simple ingredients like almond meal, large eggs, and your choice of natural sweeteners. It’s gluten-free and refined sugar-free, with options to use rice malt syrup, honey, or maple syrup, depending on your preference.

How to make this easy healthy cake

Start by mixing almond meal, sweetener, and egg yolks, rising agents and vanilla extract in a food processor, electric mixer or medium bowl then fold in whisked egg whites to keep the cake light and fluffy. Pour the batter into a well prepared cake pan. After baking at 180°C/350°F for 20-25 minutes, let it cool before serving. For a shortcut, you can skip separating the eggs, but it will make the cake denser.

Serving suggestions and how to store

Serve this cake with double cream, natural Greek yoghurt, or a dairy-free option like coconut yoghurt. It’s perfect for a light dessert or an afternoon treat. Like all cakes it’s best enjoyed fresh but you can store it in an airtight container in the fridge, or freezer.

Vary this easy healthy cake to suit your needs

For a low-fructose version, opt for rice malt syrup as your sweetener. Add lemon zest or orange zest for a citrus cake, or brush the top with syrup for a tea cake or syrup cake variation. You can also make it a chocolate cake by adding raw cacao, or swap the almond meal for hazelnut meal if you need an almond-free option.

Take a look at the variations (below the main recipe) for suggestions to alter the recipe to suit many specific dietary requirements.

For more delicious, healthy and easy to make wholefood treats, click HERE.

Basic healthy cake
Print Recipe
4.88 from 32 votes

Easy, Healthy Cake Recipe (with lots of flavour variations)

This easy, healthy cake recipe is your go-to for a light and fluffy dessert that’s naturally gluten-free and refined sugar-free. Whether you’re serving it up as a tea cake or topping it with syrup, this cake is versatile enough for any occasion and can be easily adapted to suit different dietary needs.
Prep Time15 minutes
Cook Time25 minutes
Total Time40 minutes
Course: Dessert, Snack
Servings: 6

Ingredients

  • 170 g almond meal (1¾ cup loosely packed) 
  • 170 g rice malt syrup, honey or maple syrup (½ cup)
  • 4 egg/s (large) at room temperature and carefully separated
  • ½ tsp bicarbonate of soda
  • ½ tsp sea salt
  • 1 tsp vanilla -powder, extract or essence
  • ½ tsp cream of tartar
Metric - US Customary

Instructions

  • Preheat your oven to 180°C/350°F (fan-forced). Grease a 23cm springform round cake tin well.  Shake a little almond meal over the base and sides too to if you like to make it really non-stick.
  • In a food processor mix the almond meal, sweetener of choice, egg yolks, bicarbonate of soda, sea salt, and vanilla until well combined. If using a Thermomix blend 30 seconds, speed 4. Set aside in a large mixing bowl.
  • In a clean and a completely dry food processor or bowl, whisk your egg whites. You are wanting to form strong peaks (like for a meringue).  I generally do this by whisking it until it becomes foamy. If using a Thermomix butterfly inserted, 20 seconds, speed 3.  
  • Then add the cream of tartar and whisk or beat until peaks form. If using a Thermomix butterfly inserted, 1½ minutes approx., speed 4.  Stop beating as soon as strong white peaks form.
  • Gently fold half of the egg white into the almond batter. Fold in the remaining egg white and pop in the oven for 20-25 minutes or until cooked in the middle.
  • Remove the outer ring from the tin and allow to cool before removing the base.

Tip

  • Personally, I'm generally a throw it all in kind of baker. But by separating the egg white, you will achieve a much lighter cake. So I believe it is worth a little extra effort to beat the egg white.  If you do have an egg white disaster or can't be bothered, you will just have a heavier, but still delicious cake.

Serve

  • With double cream or sour cream
  • With full-fat natural or unsweetened Greek yoghurt
  • For dairy free, serve with coconut yoghurt or cashew nut cream

Store

  • Store in an airtight container in the fridge or freezer.

Notes

Low-fructose

Choose rice malt syrup as your sweetener.

Citrus cake

Add the zest of 2-3 oranges, lemons or lime to infuse that flavour into the cake.  Once the cake is cooked, mix ¼ cup of juice with ¼ cup of sweetener over a low heat until combined.  Pierce the top of the cake with a skewer a few times and drizzle over the syrup.

Tea cake

Brush the top of the warm cake with melted butter or coconut oil and top with a spice/sugar mix (equal parts of mixed spice and coconut sugar)

Syrup cake

Warm the sweetener of your choice and brush over the cake whilst still warm.  Feel free to get creative and infuse it with and herbs or spices you like.  I often heat the syrup with a few leaves of lemon balm or lemon myrtle from my garden and serve topped with berries and syrup (as pictured).

Chocolate cake

Add a tablespoon of raw cacao to the almond meal batter.

Almond-free

Replace the almonds with hazelnut meal.
 
 

As I test other flavour combos I will add to the variations above.  Do you like this cake? Be sure to let me know by posting a comment below. I love hearing from you!

Almonds – The Ultimate Snack (and three recipes)

| After School Snacks, Savoury Snacks

Roasted almonds are a quick, healthy, and delicious snack, but with these three flavour options—Tamari, Indian Spiced, and Sweet Spiced—you can easily switch things up. Whether you’re in the mood for something savoury, spicy, or a little sweet, this recipe has you covered.

Coming into the festive season, I thought I’d share some simple and delicious ways to prepare almonds for a healthy snack. These are just so easy to make and you can store them for long periods of time in airtight containers or jars (in the fridge or freezer is best). Double or triple the recipe to make in bulk. These are so much more delicious than anything you can buy.

They are also lovely tossed through salads (or the sweet almonds can be added to desserts).

Health benefits

Almonds are a delicious and highly nutritious food and you’ll see them feature in many of my recipes. The health benefits of protein and fibre rich almonds are many. Several studies have concluded that including almonds in your diet is protective against heart disease and diabetes. Recent research has found that including a handful of almonds in the diet of the participants, reduced hunger and did not contribute to weight gain. In fact, quite the opposite. Many studies suggest that those who include nuts in their diet regularly are less likely to gain weight.

But not all almonds are created equal, so when buying them, try to buy only raw and unsalted varieties (then flavour/ roast them yourself). The almonds in many of the ‘snack’ mixes are often roasted in vegetable oil or at very high temperatures (which is damaging to the fats in the nut) – that is they are quite processed.

Ingredients

For this recipe, you’ll need raw almonds and a few simple pantry staples like tamari, coconut oil, spices, and a sweetener of your choice. Each variation—Tamari, Indian Spiced, and Sweet Spiced—brings its own unique flavour twist to toasted almonds. And they all taste incredible!

How to make these toasted almonds (three ways)

Preheat your oven to 150°C and spread the almonds in a single layer on a baking tray. For the Tamari Almonds, toast the almonds for 5 minutes, drizzle with tamari, and roast for another 15-20 minutes. For Indian Spiced Almonds, mix coconut oil with spices, coat the almonds, and roast for 20 minutes. For Sweet Spiced Almonds, coat with coconut oil, sweetener, and spices, and roast for 20-30 minutes until crunchy.

Serving suggestions and how to store

Enjoy these roasted almonds as a snack on their own, or toss them into salads, grain bowls, or trail mix. Store them in an airtight container (a glass jar works well) in the pantry, fridge, or freezer to keep them fresh and crunchy.

Vary this to suit your dietary needs

For a soy-free option, replace tamari with coconut aminos and sea salt. If you’re avoiding coconut, swap the coconut oil for macadamia nut oil or olive oil. To keep it fructose-friendly, use rice malt syrup as the sweetener. And remember, you can apply these flavour mixes to any nut or seed you like – walnuts, hazelnuts, pecans and more! Take a look at the variations (below the main recipe) for suggestions to alter the recipe to suit your specific dietary requirements.

Roasted almonds
Print Recipe
5 from 2 votes

Roasted Almonds - three ways

Almonds are a great go-to snack for anyone looking for a nutrient-dense option. Roasting them with different spices and flavours not only adds variety but makes them even more enjoyable as a satisfying snack. Here are three moorish flavour combinations, feel free to increase the quantities as needed. 
Prep Time5 minutes
Cook Time20 minutes
Total Time25 minutes
Course: Snack
Servings: 1 cup

Ingredients

  • 150 g raw almonds (1 cup)

Tamari Almonds

  • 2 tbsp tamari (enough to just cover the nuts, not soak them)

Indian Spiced Almonds

  • 1 tbsp coconut oil (melted if solid)
  • ½ tsp garam masala
  • ½ tsp ground cumin
  • 1 pinch sea salt
  • 1 pinch cayenne pepper -optional for a bit of heat

Sweet Spiced Almonds

  • 1 tbsp coconut oil (melted if solid) or macadamia nut oil
  • 2 tbsp rice malt syrup, honey or maple syrup
  • ½ tsp ground cinnamon
  • ½ tsp mixed spice

Instructions

Tamari Roasted Almonds

  • Place raw almonds on a tray lined with baking paper (in a single layer).
  • Roast in a preheated oven (150℃ fan-forced)) for about 5 minutes.
  • Remove from the oven and drizzle with the tamari (enough to just cover the nuts, not soak them).
  • Return to the oven for another 15-20 minutes or until the almonds are crunchy and the tamari has formed a crunchy, salty coating.

Indian Spiced Almonds

  • Place almonds on a tray lined with baking paper. (in a single layer).
  • Mix together coconut oil (melted if solid), garam masala, cumin powder and a good pinch of sea salt and mix through the almonds until well coated.
  • For a bit of spice, add a pinch of cayenne pepper or chilli flakes too.
  • Roast in a preheated oven (150℃) for about 20 minutes or until the almonds are crunchy.

Sweet Spiced Almonds

  • Place raw almonds on a tray lined with baking paper (in a single layer).
  • Mix together coconut oil (melted if solid) or macadamia nut oil,  rice malt syrup (fructose free), honey or maple syrup, cinnamon and mixed spice.
  • Stir through the almonds until they are well coated.
  • Roast in a preheated oven (150℃) for about 20-30 minutes or until the almonds are crunchy.
  • As they cool the coating will harden to form a crunchy coating. Warning - these are very moreish!

Store

  • In an airtight container or jar in a cool pantry or the fridge or freezer.

Notes

Soy-free

Choose coconut aminos and sea salt to replace the tamari.

Coconut-free

Choose macadamia nut or olive oil instead of coconut oil.

Fructose-friendly

Choose rice malt syrup as your sweetener.

Any nut or seed will do

These mixes can be applied to any nut or seed.
 
 

Love to hear what you think of these flavour combinations?  Post a comment below.

 

Healthy Chocolate, Almond and Coconut Bars

| After School Snacks, No-bake Sweets

These healthy Chocolate, Almond and Coconut Bars are the best heathy raw chocolate slice recipe – perfect when you’re craving something sweet but still want a wholesome snack. They’re packed with nourishing ingredients and so simple to make, making them an ideal option for busy days when you need a quick energy boost. Plus, with a rich layer of dark chocolate on top, they feel indulgent whilst they are packed full of nutrition.

Health benefits

This gluten-free recipe uses whole foods like almond meal and coconut to provide healthy fats and fibre, while dark chocolate adds a touch of antioxidants. The almonds provide mood and energy elevating proteins, minerals and fats. The coconut oil is are amazing for the brain, immune and metabolic health. You can also adjust the sweetness to suit your taste preferences, making it a flexible and satisfying snack. This is a whole food treat that is very satisfying and tastes amazing!

Ingredients

The star ingredients in this heathy raw chocolate slice recipe include almond meal, desiccated coconut and nut butter, which come together to create a rich and delicious base. You’ll also need a natural sweetener like honey, maple syrup, or rice malt syrup, along with coconut oil, vanilla extract, and a hint of coconut flour for structure. To finish it off, melt dark chocolate (or chocolate chips) to top the bars to form the chocolate layer.

How to make this heathy raw chocolate slice recipe

Making healthy raw treat is super easy! Just blend all the ingredients, except for the chocolate, in a food processor until everything comes together in a sticky paste. Press the mixture into a lined tin that’s approximately and refrigerate until firm. After that, melt the dark chocolate and spread it over the top. Pop the tray back into the fridge until the chocolate is just set, then slice and enjoy! The best part is no oven is required and they take just 15 minutes to prepare! If you own a Thermomix, we’ve also included Thermomix instructions for this recipe.

Serving suggestions and how to store

This heathy raw chocolate slice recipe are great as a healthy, low sugar bar or dessert and pair perfectly with a hot cup of tea or coffee. Keep them stored in an airtight container in the fridge to maintain their firmness, or pop them in the freezer if you want to keep them longer.

Vary this heathy raw chocolate slice recipe to suit

For a low-fructose option, use rice malt syrup and make my raw chocolate for the topping. If you love Nutella, try swapping the almond meal for hazelnut meal and using hazelnut butter for a rich, nutty twist. Looking for a nut-free snack? Check out my no-bake muesli bar recipe or my healthy chocolate coconut slice for delicious alternatives.

Take a look at the variations (below the main recipe) for suggestions to alter the recipe to suit your specific dietary requirements.

For more delicious, healthy and easy to make wholefood treats, click HERE.

This raw vegan chocolate slice recipe is also dairy, gluten and fructose free and so simple to make. It's a delicious sweet treat.
Print Recipe
4.80 from 44 votes

Cacao Rough

This delicious Cacao Rough is the most satisfying chocolate treat. It is easy to make and the most delicious raw chocolate slice I have ever tried. 
Prep Time5 minutes
Chill30 minutes
Total Time35 minutes
Course: Snack
Servings: 20 squares

Ingredients

  • 100 g almond meal (1 heaped cup)
  • 30 g cacao powder (¼ cup) unsweetened Dutch process or raw
  • 85 g rice malt syrup, honey or maple syrup (¼ cup)
  • 50 g shredded coconut (1 cup)
  • 100 g coconut oil (½ cup)
  • 20 g chia seeds (¼ cup) optional
  • 1 tbsp vanilla -powder, extract or essence

Optional extras

  • 1 tbsp cacao nibs - add a nice crunch
  • Pinch sea salt -optional but I quite like a sweet and salty taste

Instructions

  • In a food processor combine on low speed the almond meal, sweetener, coconut, coconut oil, chia seeds, cocoa and vanilla until just combined (if using a Thermomix speed 4, for 5 seconds).
  • You can also mix by hand, just make sure the coconut oil is in its liquid form.
  • Press the mixture firmly into a small lined tray (approx. 17 x 27cm). Sprinkle with the optional cacao nibs and sea salt if you like and press into the mixture with the back of a spoon.
  • Place in the freezer to set for 10-15 minutes.
  • Once set, remove from the tin and chop into little squares.

Store

  • Store in an airtight container in the fridge or freezer.

Notes

Peppermint slice

Add a few drops of peppermint essence for a delicious mint chocolate flavour.

Hazelnut

Use hazelnut meal for a chocolate hazelnut slice.

Add crunch

Mix in 1/4 cup of Buckinis (activated buckwheat groats). 

Low-fructose

Choose rice malt syrup as your sweetener.

Nut-free

Replace the almond meal with toasted and ground sunflower seeds.

Vegan

Choose rice malt or maple syrup as your sweetener.

Cacao-free

Replace the cacao with carob powder.
 
 

I LOVE these - how about you? Post a comment or rate this recipe below. For 10 more Guilt-free Chocolate recipes, subscribe to my FREE newsletter.

This healthy raw chocolate slice recipe is vegan, gluten, dairy & fructose free. It' an easy to make, delicious and nutritious snack.
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4.77 from 30 votes

Healthy Chocolate, Almond and Coconut bars

One of my all time favourite chocolate-y treats these Healthy Chocolate, Almond and Coconut bars are easy to make, nutritious and delicious. 
Prep Time15 minutes
Total Time1 hour 15 minutes
Course: Snack
Servings: 12 bars

Ingredients

  • 300 g almond meal (2½ firmly packed cups)
  • 80 g desiccated coconut (1 cup approx.) or shredded
  • 130 g nut butter (½ cup) I like the ABC nut spread
  • 4 tbsp rice malt syrup, honey or maple syrup -adjust the amount to make these more, or less sweet to suit your taste
  • 100 g coconut oil (½ cup)
  • 1 tbsp vanilla
  • 1 tbsp coconut flour
  • 100 g dark chocolate -melted

Instructions

  • Mix all ingredients (except the chocolate) together in a food processor/mixer until well combined and forming a rough paste.
  • If you have a Thermomix, mix 30 seconds, speed 4.
  • Pour into a slice tin (approx. 17 x 27cm) lined with baking paper (parchment paper).
  • Refrigerate until set (about an hour).
  • Once set, melt the chocolate in a bowl placed over a pot of simmering water, stirring continually. Spread evenly with a spatula over the almond mix and refrigerate again until the chocolate is just set (10 minutes). You an also melt chocolate in the thermomix (see basic cookbook for directions).
  • Remove from the tin and slice into small bars.
  • Remember to keep these in the fridge or freezer. As with any raw coconut oil based product, they'll melt if not kept cold!

Store

  • Store in an airtight container in the fridge.

Tip

  • To get a good cut on the slice without cracking the chocolate, take out of the fridge or freezer for about 30 mins (approx) before slicing and you can also use a hot knife.

Notes

Low-fructose and dairy-free or vegan

Choose rice malt syrup for your sweetener for low fructose. Even though the 85% chocolate is very low in fructose, you may like to make some dairy-free raw chocolate for the top. Here is the recipe.

Nutella like

Swap the almonds for ground hazelnuts and use hazelnut butter for a match made in heaven.
Want something grainy and nut free? Check out my No Bake Muesli Bar here, or my biscuity Healthy Chocolate Coconut Slice, here.

Nut-free

This is not the recipe for you. For 150 pages of nut-free recipes, take a look at my super popular ebook 'The Well Nourished Lunchbox'. Click HERE to find out more and read the rave reviews.
 
 

These are so divine. I'd love you to try them then tell me what you think by posting a comment.