chocolate

Healthy Choc-Hazelnut Truffles

December 7, 2016 | After School Snacks, Holidays & Entertaining, No-bake Sweets

I’m always looking for shortcuts in the kitchen so many of my ‘bliss ball’ types of recipes often become slices, and my cup cakes often become big cakes! I don’t do fiddly so well but at Christmas time, I am happy to put in just a little extra effort. So whilst with this recipe you definitely can use store bought hazelnut meal, I personally love to roast the hazelnuts first – it just lends an incredible flavour to this treat.

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

If you’re looking to save money across pantry items such as nuts, seeds, flours and meals, I personally shop at The Wholefood Collective – great whole foods at heavily discounted prices (and home delivered), click HERE to take a look.

Get a glimpse of the more of the amazing recipes we offer? DOWNLOAD YOUR FREE CHRISTMAS EBOOK

Chocolate hazelnut truffle - These easy to make but deliciously decadent Healthy Choc-Hazelnut Truffles are a wonderful Christmas sweet treat because they can be made ahead and frozen.

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4.5 from 6 votes

Choc Hazelnut Truffles

A decadent, easy to make treat - these Chocolate Hazelnut Truffles are sure to become a firm favourite. Gluten, grain and dairy-free.

Prep Time15 mins

Total Time15 mins

Course: Dessert, Snack

Servings: truffles (approx.)

Ingredients

200 g hazelnut meal (2 cups) hazelnuts roasted or dehydrated, skins rubbed off and then ground to a meal, taking care not to over grind it so it becomes oily or nut butter!
80 g rice malt syrup, honey or maple syrup (¼ cup)
100 g shredded coconut (2 cup)
100 g coconut oil (½ cup) melted
20 g cacao -unsweetened Dutch process or raw
1 tbsp vanilla -powder, extract or essence
15 g cacao -to coat them (1 tbsp)
3 tbsp desiccated coconut -to coat them

Instructions

In a food processor combine on low speed (Thermomix speed 4) the hazelnut meal, sweetener, coconut, coconut oil, cocoa and vanilla until just combined (Thermomix 5 seconds). You can also mix by hand, just make sure the coconut oil is in its liquid form.
You are aiming for a mixture that rolls into small balls easily, so if it's too dry add a little more coconut oil or sweetener, if too wet, add more hazelnut meal.
Mix the extra cacao and coconut together in a small bowl and roll each of the balls to coat.
Place on a tray (in a single layer) and pop in the freezer to set.
They can be made weeks ahead in preparation for Christmas Day.

Tip

These must be kept chilled or they will melt on a warm day. I often double this recipe to make a bigger batch (trust me, you’ll be wanting more)!

Store

Store airtight in the freezer until ready to serve.

Notes

Fructose friendly

Choose rice malt syrup as your sweetener.

Nut-free

Replace the hazelnuts with toasted sunflower seeds, ground.

Coconut-free

Replace the coconut with more ground nuts.

Vegan

Choose rice malt or maple syrup as your sweetener.

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Raw Coffee Slice

November 9, 2016 | Desserts, No-bake Sweets

With the silly season fast approaching, I thought it timely to share a decadent desert that is perfect for entertaining (or even Christmas day). Dessert is something I always look to pre-prepare and this can be made weeks ahead if necessary. When I have friends over I really don’t want to spend a minute more than necessary in the kitchen (I hate missing out)!

I know I share lots of kid friendly recipes here (and if you check below I have a chocolate variation that is more family friendly). But sometimes it’s nice to have something just for the grown-ups. Having said that – my daughter is crazy for coffee flavoured anything (she’ll even try to sip black, unsweetened coffee if given the chance). I think I may have developed my kids taste for ‘bitters’ a bit too much!!

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

Raw coffee chocolate slice - This Raw Coffee Slice is an easy to make vegan cheesecake slice that will impress coffee lovers. It's dairy- & gluten-free, a delicious after dinner treat

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5 from 2 votes

Raw Coffee Slice

I think Chocolate and Coffee are a match made in heaven. This nourishing Raw Coffee Slice is a guilt-free slice of heaven. Gluten, dairy, refined sugar and grain-free.

Prep Time20 mins

Total Time1 hr

Course: Dessert

Servings: squares

Ingredients

Base

200 g hazelnuts
85 g rice malt syrup, honey or maple syrup (¼ cup)
1 tbsp cacao (unsweetened Dutch process or raw)

Filling

350 g raw cashew nuts (soaked for minimum 2-3 hours)
85 g rice malt syrup, honey or maple syrup (¼ cup)
70 g coconut oil (⅓ cup)
50-70 ml espresso coffee -cooled (approx. 2 shots)

Chocolate topping (2 choices)

Melted Chocolate

150 g dark chocolate -melted

OR Raw Chocolate

Instructions

Base

Grind the hazelnuts in a food processor or powerful blender until a meal forms (TMX 5 seconds, speed 7).
Add the sweetener and cacao and mix until well combined (TMX 10 seconds, speed 4).
Press into a lined 20 x 30cm slice tin and put in the freezer whilst you make the filling.

Filling

Drain the liquid from your cashews and rinse well.
Process to form a paste (TMX 5 seconds, speed 7).
Add the rest of the ingredients and process until smooth and creamy (TMX 1 minute, speed 7). You may need to scrape the sides a few times.
Spread the filling over the base and put back in the freezer to set (about 20 minutes).

Chocolate topping

Either melt the dark chocolate in a bowl over a pot of hot water or make the raw chocolate by combining all the ingredients together.
Once the filling is set, pour over the melted chocolate and set in the freezer (approx. 5 minutes).
Cut it into squares and store in the freezer until ready to serve.

Store

Store in an airtight container in the fridge or freezer.

Notes

Don't like coffee?

Replace it with a heaped tablespoon of cacao and 70ml water for a double chocolate slice.

Vegan and dairy-free

Choose raw chocolate on top. For vegan choose rice malt or maple syrup as your sweetener.

Fructose friendly

Choose rice malt syrup as your sweetener.

Coconut-free

Replace the coconut oil with cacao butter.

I love receiving your feedback, post a comment below.

Raspberry Coconut Truffles

February 11, 2016 | No-bake Sweets

This refined sugar-free, dairy-free and gluten-free truffle is just so delicious and the raspberry love heart in the centre makes it a perfect treat for your Valentine. Think Bounty meets raspberry!

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

If you’re looking to save money across pantry items such as nuts, seeds, flours, cacao, I personally shop at The Wholefood Collective – great whole foods at heavily discounted prices (and home delivered), click HERE to take a look.

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5 from 1 vote

Raspberry Coconut Truffles

These pretty, delicious Raspberry Coconut Truffles are the perfect treat for a loved one and a lot easier to make than they look. Gluten, dairy and refined sugar-free.

Prep Time20 mins

Total Time40 mins

Course: Dessert

Servings: Truffles

Ingredients

120 ml canned coconut milk (½ cup)
120 g desiccated coconut (1½ cups)
2 tbsp rice malt syrup, honey or maple syrup
1 tbsp coconut oil
12 frozen raspberries
100 g dark chocolate -melted or raw chocolate (recipe link below)

Instructions

Combine the coconut milk, coconut, sweetener and coconut oil by hand or in a food processor until well combined. Thermomix 10 seconds, reverse speed 3. The mixture should be moist but hold together when pressed.
Press the coconut mixture firmly around the frozen raspberry and place on a tray or plate lined with baking paper.
Pop in the freezer for 15 minutes or more.
Whilst they are freezing, make some raw chocolate (recipe link below) or you could melt regular dark chocolate (about 200grams) by breaking it up and placing it in a bowl sitting on top of a pan of boiling water and mixing until it's melted.
Remove the coconut covered raspberries from the freezer and coat in the chocolate (use two forks to move the truffles around in the chocolate to coat them).
Place back on the tray and pop back in the freezer for 5 minutes until set.
Dunk again for a second coating of chocolate. If using raw chocolate, mix it well again in case it has begun to separate and dunk them again so they should be well coated.

Store

Set and store in the freezer until you are ready to gobble them up.
As with any raw chocolate treat, these will melt and fall apart at room temperature. For a more stable treat, coat them in melted dark chocolate.

Notes

Raw chocolate recipe

Click here to learn how to make this simple chocolate.

Low- fructose

Choose rice malt syrup as your sweetener.

Vegan

Choose rice malt or maple syrup as your sweetener and make your own raw, dairy-free chocolate.

I'd love to hear how you loved these cuties. Post a comment or rate this recipe.

Coco-Beet Berry Smoothie

November 11, 2015 | Drinks & Smoothies

Most mornings, my 7yr old son (the most laid back individual in the world and not particularly partial to anything to domesticated), makes the family a smoothie. Usually, he sticks to favourite combinations like berry, spinach, banana or pineapple, spinach, lime and mint; but occasionally, with a little guidance he likes to get creative.

My only stipulation with the morning smoothie is that it has a little veg in it (and he usually picks spinach or avocado). But one day recently he decided that we should try beetroot in the smoothie. A few weeks on, we’ve been fine-tuning this recipe and I think we’ve got to the really delicious stage, worthy of officially sharing.

Health benefits

Beetroot is an anti-inflammatory, antioxidant, detoxifying and extremely nutrient rich vegetable. Research suggests it improves stamina and sports performance (this fact alone appeals to my sport loving kids). The coconut water is rehydrating and the nut butter a great source of protein.

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

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5 from 2 votes

Coco-beet Berry Smoothie

This Coco-beet Berry Smoothie is a delicious way to include the super nourishing vegetable beetroot into your day. Try it, you won't be disappointed.

Prep Time5 mins

Total Time5 mins

Course: Drinks

Servings:

Ingredients

100 g frozen raspberries (1 cup) or strawberries or a mix
2 tbsp cacao (unsweetened Dutch process or raw)
2 tbsp peanut butter (or any other nut butter)
1-2 tbsp rice malt syrup, honey or maple syrup
½ small raw beetroot -peeled and diced
250 ml coconut water (1 cup) or Coco Quench is nice too

Instructions

Blend together in a high powered blender until smooth. Thermomix 30 seconds, speed 9.
Enjoy as part of a very healthy breakfast or snack.

Store

Leftovers can be frozen into little cups or ice-block moulds for a snack another day.

Notes

Coconut-free

Replace the coconut water with a nut-milk.

Nut-free

Replace the nut butter with tahini (or just leave it out).

Low-fructose

Choose rice malt syrup as your sweetener.

Add Protein

I often add a scoop of 180 Nutrition Superfood Protein powder (coconut flavour). They have both a whey protein and vegan (dairy-free) options. Shop for it HERE.

I'd love to hear how you like this veggie boosted smoothie. Post a comment to let me know.

Raw Snickers Bar

October 6, 2015 | After School Snacks, No-bake Sweets

Sometimes I get a craving for a certain flavour combination and this is fundamentally how I develop a recipe. To be honest, I’m generally not a huge peanut fan, but I have recently had a hankering (as well as numerous requests from Snickers fans), so this is what I’ve come up with.

Now this recipe started as three, distinct layers. But in the name of less time in the kitchen, I have streamlined it to just the filling and the chocolate. I’ve made this into a slice style treat and a chocolate bar. Personally, I don’t do fiddly, unless it’s for a photograph, so I think I’ll stick with the slice from now on.

It is also dried fruit (date) free which makes this a great fructose-free treat. I hope you like it as much as my family and I do!

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

If you’re looking to save money across pantry items such as nuts, seeds, flours and nut meals, I personally shop at The Wholefood Collective – great whole foods at heavily discounted prices (all home delivered), click HERE to check them out.

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5 from 12 votes

Raw Snickers Bar

These are the BOMB! The only issue is my Raw Snickers Bar is as easy to eat as it is to make, one of my all-time favourite treats.

Prep Time15 mins

Total Time45 mins

Course: Dessert, Snack

Servings:

Ingredients

Base layer

125 g peanut butter (½ cup)
125 g hulled tahini (½ cup)
85 g rice malt syrup or maple syrup (¼ cup)
100 g coconut oil (½ cup)
100 g almond meal (1 cup)
Pinch sea salt
50 g raw almonds (½ cup) toasted

Chocolate layer or coating

200 g coconut oil (1 cup) softened
2-4 tbsp rice malt syrup
30 g cacao (¼ cup) unsweetened Dutch process or raw

Instructions

Start with the base layer. In a food processor, mix the peanut butter, tahini, sweetener, coconut oil, sea salt and almond meal until well combined (TMX 30 seconds, speed 4).
Press into a slice tin (mine is 20 x 30cm), lined with baking paper (this is the simplest method as pictured in the small pic. To make it into a bar like the lead image, read below in the variations).
Place the almonds on top and press into the filling. Pop in the freezer.
To make the chocolate, mix the coconut oil, rice malt and cacao in a small mixing bowl until combined (only takes a minute). If it's cold (and not combining) you may need to warm slightly by sitting the mixing bowl over a bowl of steaming hot water.
Pour over the base layer and return to the freezer immediately, for 20-30 minutes to set.
Once set cut and store in the fridge or freezer.

Store

Like any raw treats, these need to be kept refrigerated or frozen. Personally, I like to store and eat from frozen.

Notes

Fructose friendly

Choose rice malt syrup as your sweetener.

Sesame-free

Replace the sesame with a nut butter (either more peanut or another nut).

Coconut-free

You could sub with butter, ghee or cacao butter (it will change the texture and flavour a little but will still be lovely.

Vegan

Choose rice malt or maple syrup as your sweetener.

Nut-free

This is not the recipe for you as the peanut flavour is hard to replicate without them. But 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.

Chocolate shortcut

You can also use melted dark chocolate for the chocolate layer (though no longer dairy and refined sugar-free)

Make a bar

To make a bar, you will need to cut your filling once set into the size bar you want, then dunk in the raw chocolate to coat. Place the bars on baking paper and pop back in the freezer to set for a minute or so. Repeat until it coated to your liking. It will need at least two coats.

I LOVE this recipe - how about you? Please post a comment or rate his recipe if you do too.

Protein Power Bars

June 10, 2015 | After School Snacks, No-bake Sweets

This is a great school holiday slice for you to whip up for, or with the kids. It’s super simple, no-bake and chocolatey good! A great treat to keep on hand for sweet loving teens (or little kids).

Health benefits

Oats are a nourishing, high fibre, nerve supporting food. The nuts, seeds and coconut provide good fats, protein and energy (of the slow release kind). The cinnamon further stabilises blood sugars and the cacao is antioxidant. If you choose the gluten and grain-free version, the protein content increases.

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

If you’re looking to save money across pantry items such as nuts, seeds, flours and more, I personally shop at The Wholefood Collective – great whole foods at heavily discounted prices (all home delivered), click HERE to check them out.

Protein Power Bars -this whole foods, protein rich bar is perfect for a school holiday or after school snack & great for hungry teens. Intolerance friendly too.

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5 from 15 votes

Protein Power Bars

These Protein Power Bars as really simple to make and a healthy, delicious snack to keep in the freezer for hungry kids (or adults). They are really sustaining and sure to become a favourite treat.

Prep Time10 mins

Total Time40 mins

Course: Snack

Servings:

Ingredients

150 g butter or coconut oil -melted
170 g rice malt syrup or honey (½ cup)
30 g cacao (¼ cup) unsweetened Dutch process or raw
1 tsp ground cinnamon
130 g rolled oats (1½ cups approx.) or rolled quinoa (or half oats, half rolled quinoa - see below for gluten and grain-free)
230 g raw nuts and/or seeds (1½ cups approx.) I used walnuts, hazelnuts, almonds, sunflower seeds
1 tbsp chia or flax seeds -preferably ground
100 g desiccated coconut (1 cup)

Instructions

In a small pot, combine the butter or coconut oil, sweetener, cacao and cinnamon over a low heat, stirring until combined (a few minutes).
For a tastier slice, toast the oats, nuts, seeds and coconut in a large pan over a low heat for 5-10 minutes, stirring often (the coconut will colour). Or if you’d prefer, simply combine the dried ingredients raw.
Allow to cool a little (if you’ve chosen to toast) and then pulse (quickly) in your food processor a couple of times to chop the nuts a little.
Add the wet ingredients and mix together until well combined.
Use a big wet serving spoon to press firmly into a small slice tin lined with baking paper.
Place in the freezer for 10 minutes to set.
Once set, remove from the tin and cut into squares.

Thermomix Method

Melt your butter or coconut oil, 1 minute, speed 4, temp. 90. Add the sweetener, cacao and cinnamon and mix 1 minute, speed 4, temp. 90.
Add the dried mix, mix 10 seconds, speed 4. Then process by using the turbo button to pulse a couple of times until the nuts are roughly chopped (to your preferred consistency).
Follow from step 5 above.

Store

Store in an airtight container in the freezer for up to 3 months. They will fall apart if not kept cool (especially the coconut oil version) so serve or pack from frozen and keep in a container with an icepack if storing out of the fridge.

Notes

Dairy-free

Use coconut oil instead of butter.

Gluten and grain-free

Replace the oats with rolled quinoa and/ or millet.

Low-fructose

Choose the rice malt syrup instead of honey.

Vegan

Choose rice malt or maple syrup as your sweetener. Use coconut oil instead of butter.

Nut-free

Use only seeds. 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.

Coconut-free

Replace the desiccated coconut with the same quantity or nut meal.

Cacao-free

Replace the cacao with carob powder.

I'd love to hear how you like this delicious bar. Post a comment or rate this recipe.

Raw Chocolate Easter Nests

March 26, 2015 | Holidays & Entertaining, No-bake Sweets

Here’s a cute idea – actually my answer to the baskets I’ve seen on Pinterest made from noodles, marshmallow, and chocolate. They are pretty easy to make and are something the kids can help you with too.

Health benefits

By making your own chocolate, you have control over the amount (and type) of sugar you add and guarantee avoiding added nasties. The nuts and coconut increase the nourishment and really fill you up so you are less likely to overindulge.

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

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No ratings yet

Raw Chocolate Easter Nests

These cute little chocolate baskets are a healthy Easter treat or dessert.

Prep Time20 mins

Cook Time5 mins

Total Time25 mins

Course: Dessert

Servings:

Ingredients

300 g slivered almonds -toasted
200 g shredded coconut (2 cups) toasted
100 g raw almonds (1 cup) or hazelnut meal

Raw chocolate

200 g cacao butter (1 cup) or raw, extra virgin coconut oil (or a combination of 100 gram of each), melted
30 g cacao (⅓ cup) unsweetened Dutch process or raw
2-6 tbsp rice malt syrup, honey or maple syrup (you can adjust the sweetness to your taste)

Instructions

Toast your almonds and coconut.
Melt the cacao butter or coconut oil over a very low heat, either in a small pot or Thermomix (temp 50, speed 1) until just melted.
Add the cacao powder and rice syrup, mix until well combined and the syrup is dissolved.
Combine the slivered almonds, coconut, and nut meal in a bowl. Add the raw chocolate and stir until well combined.
If you would like a darker nest, add a tablespoon or two more cacao.
Line a muffin tin and press one tablespoon of the mix into the base. Add another tablespoon (approx.) and press into the sides to make a small basket.
Place in the freezer immediately to set. Once set, remove the muffin casing and keep in an airtight container in the freezer until ready to serve.

Serve

filled with small chocolate easter eggs
filled with double cream or cashew nut cream and berries for an Easter dessert (my plan for Easter Sunday dessert)
make an easy berry coulis by pureeing any red berry with a tablespoon of water or cream (or your favorite liquor for an adults version). Push it through a sieve to remove the seeds

Notes

Nut-free

Replace the almonds with more shredded coconut or toasted sunflower seeds and the meal with desiccated coconut.

Low-fructose

Choose rice malt syrup as your sweetener

Feeling lazy

You can sub the raw chocolate with a good quality dark chocolate (I love Green and Blacks) melted. You can omit the almond meal if using regular chocolate.

Hope you have a wonderful Easter break. Love to see or hear about any of your Well Nourished Easter creations. Post a comment or even a picture!

Mint Chocolate Fudge

March 16, 2015 | No-bake Sweets

Before kids, my husband and I lived in Ireland and made many life-long, dear Irish friends. After we left Ireland we backpacked through South America where we decided to ‘just get married.’ Now when you’re travelling, you have no idea what the date is, so we were really thrilled when we realised that we just happen to share our vows on St. Patricks Day (a lovely co-incidence).

So given today’s double special occasion, I thought I should share another of my favourite treats, a raw Mint Chocolate Fudge that I can’t make too often because I just can’t stop eating it! This green delight is for all my nearest and dearest Irish mates too – Happy St. Patricks Day.

Health benefits

Macadamia Nuts contain numerous health benefiting nutrients, minerals, antioxidants and vitamins that are essential for optimum health and wellness. They are a great source of protein, fibre and essential fats (and are my favourite tasting nut). The health benefits of coconut I’ve written about here and coconut oil here. A little spinach adds anther source of plant-based nutrition and is a wonderful natural ‘green’ colouring.

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

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5 from 1 vote

Mint Chocolate Fudge

I think mint and chocolate is a flavour match made in heaven and this healthy raw treat is just delicious.

Prep Time15 mins

Cook Time30 mins

Total Time45 mins

Course: Dessert, Snack

Servings:

Ingredients

Mint Layer

160 g desiccated coconut (2 cups)
300 g macadamia nuts (2 cups)
10-15 drops food grade peppermint oil or peppermint essence (I like a strong minty flavour, but you can adjust this to suit your taste by adding and tasting)
85 g rice malt syrup, honey or maple syrup (¼ cup)
1 handful baby spinach -stalks removed (optional)

Chocolate layer

200 g cacao butter (1 cup) OR raw, extra virgin coconut oil (or a combination of 100 gram of each), melted. I used 100% coconut oil for this slice. You could also just melt dark chocolate if you'd prefer.
30 g cacao (⅓ cup) unsweetened Dutch process or raw
2-4 tbsp rice malt syrup, honey or maple syrup (you can adjust the sweetness to your taste)

Instructions

In a powerful blender or food processor, process the coconut and macadamia nuts, scraping the sides ever few seconds. You are looking to make a smooth paste. Don’t over process or it may separate. TMX 30 seconds, speed 7-8.
Add the sweetener, peppermint oil, and spinach and blend until the spinach has been fully pureed, though. You don't have to add the spinach if you'd prefer a white over green mint layer. TMX 30 seconds, speed 5-6.
Spread over a small lined slice tray and freeze until firm to touch (approx. 30 minutes).
Make your raw chocolate once the mint layer is set by combining all of the ingredients over a very low heat, whisking together well. TMX temp 37, 1 minute, speed 4.
Pour immediately over the mint layer and return to the freezer to set (approx. 10 minutes).

Store

Cut and store in the fridge or freezer. Like most raw treats it doesn't hold up in the heat so serve from frozen.

Notes

Fructose friendly

Choose rice malt syrup as your sweetener.

Dairy-free

Make your own raw chocolate for the chocolate layer.

Vegan

Choose rice malt or maple syrup as your sweetener. Make your own raw chocolate for the chocolate layer.

Macadamia Nut-free

Cashew nuts work well too.

No mint oil

You can sub peppermint essence or even fresh mint to replace the spinach (I haven't recipe tested this, but keen to next time I make it).

I'd love to hear how you like this - its a personal fave. Post a comment or rate this recipe.

Healthy Lamingtons

January 19, 2015 | Baked Sweets, Desserts

What better way to celebrate being Australian than with healthy lamingtons? I’m really not a fan of traditional lamingtons – probably because I like a sweet with some substance. So when I set out to create a healthy lamington it really was rather simple because I already have two basic cake recipes that I just love the texture off.

So I’ve put this recipe together with several options. I’ve made a double-decker style lamington with a layer of chocolate in between (pictured). You could also layer with a good quality jam or just make a lamington slice if you like.

I’ve taste tested these with a couple of lamington lovers and been given a big thumbs up – my husband thinks these may be the best sweet recipe I’ve posted yet!

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4.75 from 4 votes

Healthy Lamington

Who said a Lamington can't be healthy? This Healthy Lamington recipe can be made a couple of ways, kind of like a choose your own adventure cake. Which ever option you choose, they are really good.

Prep Time30 mins

Cook Time30 mins

Total Time1 hr

Course: Dessert, Snack

Servings: large lamingtons

Ingredients

Cake

For the cake, you can choose either:
Easy Healthy Cake
- which is gluten, grain, dairy-free with fructose free option (suits Paleo)
Vanilla Bean Cup Cake
- which is gluten, nut and grain-free with dairy and fructose-free options (legume-based)

* I've tested both cakes and both were delicious, so choose whichever suits your dietary requirements / philosophy.

Chocolate coating

You have two options here:

Dairy-free chocolate (I find this coats better than the ganache):

Over a very low heat mix together well:
2 tbsp cacao -unsweetened Dutch process or raw
100 g coconut oil (½ cup)
2-4 tbsp rice malt syrup, honey or maple syrup
2 tbsp canned coconut milk
You don't want to let this sit for too long or the ingredients will separate. If this happens just give it a good stir before dunking your cake.

Chocolate ganache:

Place a bowl over a pot of boiling water and mix together until melted:
100 g dark chocolate (85% is my preference)
50 g cream -or coconut milk

Instructions

Bake your choice of cake into a lined tin (approx. 30-20cm) for 15-20 minutes.
Allow to cool on a cake rack and then trim the edges.
You can cut into small squares for little lamingtons. For big ones like pictured, I halved the cake, sat one on top of the other and cut into six squares.
Pop the cake in the fridge for 10 minutes or so to chill while you make the chocolate.
Once you've made the chocolate place it in a shallow bowl.
In another shallow bowl place about a cup of desiccated coconut and prepare to get messy! I always work next to my sink in case I need to rinse off.
Dip all four sides of the cake in the chocolate followed buy the coconut. If you are making them with chocolate middles, I dipped the two middle sides in the chocolate, placed them together and then coated the rest.
Work quickly, you don't want to soak them, just lightly coat them.
Place on a piece of non-stick paper and refrigerate until you are ready to serve them.

Store

Store in an airtight container in the fridge.

Notes

Fructose friendly

Make your own dipping chocolate and choose rice malt syrup as your sweetener.

Dairy-free

Make your own dipping chocolate.

I'd love you to let me know what you think of my healthy take on this classic by posting a comment below.

Self-saucing Chocolate Pudding

August 13, 2014 | Baked Sweets, Desserts

This low sugar self-saucing chocolate pudding is a perfect winter dessert – so I thought I’d better sneak it onto the blog before the weather starts to warm up! It is so easy to make and the result is a moist, gooey centred treat. Certainly not an everyday food, but a lovely refined sugar-free chocolate hit. I’ve also included variations for gluten, grain, dairy-free and low-fructose.

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

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4.8 from 15 votes

Self-saucing Chocolate Pudding

This Self-saucing Chocolate Pudding is my healthy, low sugar take on the classic. A delicious, decadent chocolatey dessert.

Prep Time15 mins

Cook Time20 mins

Total Time35 mins

Course: Dessert

Servings:

Ingredients

80 g butter -melted
120 ml milk (½ cup) of your choice
1 large free-range or organic egg/s
2 tsp baking powder
2 tbsp coconut sugar or rapadura
2 tbsp cacao -unsweetened Dutch process or raw
115 g wholemeal spelt flour (1 cup) see gluten-free below

For the sauce

170 g rice malt syrup, honey or maple syrup (½ cup)
2 tbsp cacao -unsweetened Dutch process or raw
250 ml boiling water (1 cup)

Instructions

Preheat your oven to 180º C/350°F (fan forced). Grease an 8 cup capacity ovenproof dish or four large ramekins.
In a food processor or blender mix together the melted butter, milk, egg, baking powder, coconut sugar and cacao until frothy and very well combined. TMX - melt the butter 1 minute, temp 80, speed 3. Add the milk, egg, baking powder, sugar, and cacao and mix 30 seconds, speed 5.
Fold through the spelt flour gently until just combined (don't over-mix or it will become rubbery). TMX - 10 seconds, interval speed, fold in flour from sides.
In a large jug, dissolve the rice malt syrup and cacao in the boiling water.
Place the cake batter into the oven proof dish or divide between the ramekins.
Slowly pour the sauce over the back of a large metal spoon to cover the cake mix.
Place your dish or ramekin on a tray and bake for approximately 20 minutes (for the ramekins) and 30 minutes if using a large dish.
Serve hot out of the oven with double cream and berries.

Store

Best hotand fresh out of the oven but can also be stored airtight in the fridge.

Notes

Dairy-free

Use coconut milk and swap the butter for 80ml of macadamia nut oil or coconut oil. Serve with coconut cream.

Grain and gluten-free

Swap the spelt for half a cup of almond meal and half a cup of buckwheat flour.

Low-fructose

Exchange the coconut sugar for pure stevia (to taste).

Coconut-free

Choose rapadura as your sweetener.

I'd love to hear how you like this scrumptious pudding. Post a comment or rate the recipe below.

Healthy Chocolate Cookie (aka Oreos, Mint Slice or Tiny Teddies)

April 8, 2014 | Baked Sweets, Healthy Lunchbox

This healthy chocolate cookie recipe can form the base for a healthy version of an oreo, mint slice or you can even use it to make tiny teddies (you’ll just need to source a tiny teddy cookie cutter). It is a great, additive-free option for kids that are accustomed to a sweet treat in their lunch box and it’s very quick and simple to make. It can also be frozen in an airtight container and popped straight into the lunch box. These make great party treats too.

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

Print Recipe

5 from 7 votes

Healthy Chocolate cookie recipe (aka Oreos, Mint Slice or Tiny Teddies)

These chocolate biscuits are easy to make and delicious. Check out the variations for oreos and mint slice.

Prep Time20 mins

Cook Time10 mins

Total Time30 mins

Course: Snack

Servings: Biscuits

Ingredients

120 g wholemeal spelt flour (1 cup) see gluten-free below
30 g cacao (¼ cup) unsweetened Dutch process or raw
¼ tsp bicarbonate of soda
Pinch sea salt
1 tsp vanilla -powder, extract or essence
50 g coconut oil (¼ cup) or macadamia nut oil
30 ml milk (2 tablespoons) of your choice
85 g rice malt syrup or maple syrup (¼ cup) the maple syrup will produce a sweeter cookie

Instructions

Preheat your oven to 150℃/300°F (fan forced).
In a mixing bowl, combine the flour, cacao powder, bicarbonate of soda and salt.
In a blender or food processor, mix the vanilla, oil, milk and syrup until well combined. Thermomix 30 sec, speed 4.
Add the wet to the dry ingredients and mix together until dough forms. Thermomix 30 sec, speed 4 or until combined.
Roll into a ball, wrap in cling wrap or baking paper and refrigerate for 30-60 minutes.
Place the dough between two pieces of baking paper and roll to approximately 2-3 millimetres thick. Cut rounds with a cookie cutter, place on a lined or greased baking tray and bake for 10 minutes.
Leave on the tray until completely cooled and add a filling or eat as they are. Either way, they are really good!

Store

Store in an airtight container in the fridge or freezer.

Notes

Gluten or grain-free

Substitute your preferred gluten or grain-free flour (I love the Wholefood Collective GF flour mixes).

Dairy-free

Choose a non-dairy milk. I love coconut milk.

Vegan

Choose rice malt or maple syrup as your sweetener. Choose a non-dairy milk.

Low-fructose

Use rice malt syrup as your sweetener.

Nut-free

Choose coconut oil as your fat (you can also replace with melted butter if you prefer).

Cacao-free

You can su the cacao with carob powder.

Make a cream centre:

Cream centre (aka Oreo)

Mix ¼ cup of creamed coconut* (also called coconut butter) - warmed to make it easier to mix, with 1 teaspoon of vanilla essence, 2 tablespoons of the milk of your choice and 2 tablespoons of rice malt syrup or maple syrup until well combined to a creamy paste. A food processor or a bit of muscle is required to combine it.

* Creamed coconut (also called coconut butter) is NOT the same as coconut cream. It is a thick paste (like a nut butter) and can be found in HERE. If you have a Thermomix you can make your own by milling desiccated coconut until a creamy butter is formed (much like making nut butter from nuts).

Minty (aka Mint slice)

Add 1 teaspoon of mint essence to the cream centre recipe for a delicious mint centre.

To fill...

To begin with, make sure your cookies are cold (or even frozen). Place ½ teaspoon of cream to a cookie and push down another to squash the cream across the base. Store in the fridge or freezer.

Is this a recipe you'll try? Love to receive your comments or you can rate this recipe below.

Berry Nice Brownies

February 6, 2014 | Baked Sweets, Desserts, Healthy Lunchbox

This gluten and grain-free brownies are delicious, decadent treats. They are SO easy to make and sure to become a family favourite. Being nut-free they are also perfect for school lunches too.

Health benefits

They are high in fibre and protein and naturally sweetened too. Plus they sneak in a serve of vegetables making them a perfectly, nutritious chocolate treat.

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

Berry Nice Sweet Potato Brownies - These gluten and grain free brownies are a delicious, decadent treat with fructose, nut and dairy free versions too. Includes Thermomix method too.

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4.8 from 15 votes

Berry Nice Brownies

These Berry Nice Brownies are one of the most popular recipes on this website. They just tick every box, delicious, easy to make plus they contain a serve of veggies!

Prep Time10 mins

Cook Time25 mins

Total Time35 mins

Course: Dessert, Snack

Servings: slices

Ingredients

200 g sweet potato/s (approx 2 cups) raw, peeled, grated and extra moisture squeezed from it
125 g butter or coconut oil (½ cup) melted
170 g rice malt syrup, honey or maple syrup (½ cup)
2 free-range or organic egg/s (large sized)
2 tsp vanilla -powder, extract or essence
30-60 g cacao (¼-½ cup) unsweetened Dutch process or raw (the more you use, the richer the brownie)
2 tsp baking powder
1 tsp bicarbonate of soda
2 tbsp coconut flour
50 g raspberries (½ cup approx.) fresh or frozen or pitted cherries are lovely too (estimate about one berry per slice)

Instructions

Preheat your oven to 180℃/350°C (fan forced).
In a large bowl, blender or processor, mix together the sweet potato, butter or oil, sweetener, eggs and vanilla until combined.
Add the cacao, bicarbonate of soda and baking powder and combine.
Finally, stir in the coconut flour. Coconut flour absorbs a lot of liquid so you should only need the two tablespoons. Your batter should be the consistency of a very thick, airy (cake like) batter. Let it sit for a minute and if it still seems a little wet, add more coconut flour teaspoon by teaspoon.
Line a small slice tin with baking paper.
Pour the batter into the tin and top with the raspberries or cherries (optional).
Bake for 25 minutes or until the centre is firm to touch or a skewer inserted comes out clean. Cool completely before slicing. It will firm up once chilled.
Store in the fridge in an airtight container or you can also freeze them.
Enjoy at room temperature or warm with double cream or coconut cream and fresh berries.

Thermomix Method

Preheat your oven to 180℃.
Grate your sweet potato, 5 seconds, speed 5. Place in a lined or fine sieve and press to remove the moisture (roughly)
Melt your butter or oil (if required) 1 minute, temp 90, speed 3.
Add back the sweet potato, sweetener, eggs, vanilla, and mix to combine 10 seconds, speed 4.
Add the cacao, bicarb and baking powder and mix 5 seconds, speed 3.
Add the coconut flour and mix 5 seconds, speed 3. Coconut flour absorbs a lot of liquid so you should only need the two tablespoons. Your batter should be the consistency of a thick, airy (cake like) batter. Let it sit for a minute and if it still seems a little wet, add more coconut flour teaspoon by teaspoon.
Continue from point 6 above.

Store

Store in an airtight container in the fridge or freezer.

Notes

Low-fructose

Sweeten with rice malt syrup.

Dairy-free

Use macadamia nut oil or coconut oil rather than butter.

Nut-free

Choose butter or coconut oil over macadamia nut oil.

Coconut-free

Replace the coconut flour with double the amount of spelt flour.

Another vegetable

I've also substituted the sweet potato with grated beetroot, carrot, zucchini or pumpkin - all equally delicious.

No berries

My son has recently decided he doesn't like fruit cooked into anything (kids!!) so these are now no longer 'berry nice' and simply 'very' nice brownies! Feel free to leave the berries off if you'd rather.

"OMG OMG OMG....just stumbled across your recipe in Haven magazine last night for "Berry Nice Brownies"....made them tonight and they were a HUGE hit for my hubby's birthday - kids and husband LOVED it ! Yum !!! So pleased I found your site !!"

Mish's Thermie Gold Coast

These are a favourite in our household, how about yours? Love to hear your feedback in the comments below (if you could rate this recipe that would be fabulous too).

Healthy Chocolate Crackle Christmas Trees

December 12, 2013 | Holidays & Entertaining

These Healthy Chocolate Crackle Christmas trees are a simple, nourishing Christmas inspired treat. I was inspired to make these at my sons Prep party day. I saw one of the mums from another class carrying a pretty chocolate tower and I couldn’t help but enquire what it was. She said it was a chocolate crackle Xmas tree. Now I’m not a fan of accumulating too much cooking stuff, so I was thrilled to hear that she used a piece of cardboard, shaped into a cone and then lined with baking paper for the mould.

I make healthy chocolate crackles for my kids parties, so I knew right away what I would do. But loving to experiment as I do, I also whipped up a grain free version too. I’m thrilled to share these with you. I hope you enjoy them !

Health benefits

Made with puffed whole grains as opposed to the sugar ladened commercial rice bubbles, these make a guilt free treat. The coconut and coconut oil are super healthy for reasons I’ve written about here. The grain free version is a great source of protein and healthy fats.

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

Healthy Chocolate Crackle Christmas trees

Print Recipe

5 from 1 vote

Healthy Chocolate Crackle Christmas Trees

This Chocolate Crackle Christmas Trees looks tricky to make, though it's anything but.There's no special mould needed (it's quick and easy to make your own) and it's an impressive Christmas inspired treat.

Prep Time15 mins

Cook Time5 mins

Total Time40 mins

Course: Dessert

Servings: high tree

Ingredients

100 ml coconut oil
3 tablespoons rice malt syrup or maple syrup (more or less to taste, I used rice syrup)
¼ cup desiccated coconut (optional)
2-3 tablespoons cacao (more cacao will make it more chocolatey)
2 cups puffed grain I used puffed brown rice but it would work with millet, quinoa or activated buckwheat (or a mix). See variations below for grain-free.

Metric - US Customary

Instructions

Over a gentle heat, warm the coconut oil and syrup until combined. Mix in the cacao powder. Now combine this with the puffed grain and coconut (or nut variation below).
To make your mould, roll a piece of thin card into a cone shape and stick together. Line this with baking paper and wrap a piece of foil around the tip of the cone (to stop any oil leaking out).
Now spoon the mixture into the cone. Every couple of tablespoons, I packed the mixture down into the mould using the end of a wet rolling pin.
Once done, lay on its side in the freezer until set (15 minutes or so).
Remove the card and baking paper, decorate with berries and cherries and serve immediately (or store in the fridge until ready to eat).

Notes

Grain-free

Replace the puffed grain with the same amount of toasted almond flakes or another chopped nut or seed.

Low-fructose

Use rice malt syrup to sweeten.

Coconut-free

Replace the coconut oil with raw cacao butter and omit the desiccated coconut.

Make it minty

Add peppermint essence or essential oil for a peppermint chocolate treat.

Tip

Let your kids break them apart (like you would a Ginger bread house) to eat - messy but fun!!

I'd love for you to spread the Christmas cheer and share this with a friend!

Cacao Rough

November 27, 2013 | After School Snacks, No-bake Sweets

This super quick and easy raw vegan chocolate slice is very nutritious and definitely satisfies the strongest chocolate craving. They are gluten and dairy free – a bit of a change from the dried fruit, high sugar energy balls or bars about. I think they are so delicious – a bit of a cross between a coconut rough and chocolate crackle. There’s something distinctly nostalgic about these beauties.

Health benefits

The almond meal offers good fats and mood elevating amino acids and minerals. The cacao adds antioxidants and the chia seeds, more protein, and omega 3 fatty acids. The coconut oil, for all the wonderful reasons I’ve outlined here and here!

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

Raw Chocolate slice - This raw vegan chocolate slice recipe is also dairy, gluten and fructose free and so simple to make. You won't find a more delicious sweet treat.

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4.96 from 22 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 mins

Chill30 mins

Course: Snack

Servings: squares

Ingredients

100 g almond meal (1 cup)
30 g cacao (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 (Thermomix speed 4) the almond meal, sweetener, coconut, coconut oil, chia seeds, cocoa and vanilla until just combined (Thermomix 5 seconds). You can also mix by hand, just make sure the coconut oil is in its liquid form.
Press the mix into a small lined tray, sprinkle with cacao nibs and salt (you may need to press into the mix with the back of a spoon) and 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.

Tip

These must be kept chilled or they will melt on a warm day. I often double this recipe to make a bigger batch (trust me, you'll be wanting more)!

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.

Chia Berry Ripe

November 14, 2013 | After School Snacks, Breakfast, No-bake Sweets

This little concoction is a medley of several very super, whole foods. It’s deliciously sweet enough for a dessert (my husband thinks it tastes like a cherry ripe, hence the name) and healthy enough for breakfast! I make a jar of it and help myself when I feel like it.

Health benefits

Firstly it is gluten and dairy free. Chia seeds have a very impressive nutrient profile and are a great gluten-free source of fibre, protein and omega 3 fatty acids. These small, tasteless seeds swell up and absorb liquid and the flavours they are soaked in, which makes them incredibly versatile.

The berries and cacao powder are rich in antioxidants and the lemon zest and coconut milk are wonderful immune boosters. The coconut water is very hydrating. How super is that?

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

Print Recipe

4.67 from 3 votes

Chia Berry Ripe

This is the most delicious flavour combination for a healthy chia pudding - named after the infamous 'cherry ripe' chocolate bar.

Prep Time10 mins

Total Time10 mins

Course: Breakfast, Dessert, Snack

Servings:

Ingredients

50 g berries (½ cup) I use frozen or fresh raspberries and blueberries but any will do, smashed up a bit to release their juice
45 g chia seeds (¼ cup)
1 tbsp cacao (unsweetened Dutch process or raw)
2 tbsp rice malt syrup or maple syrup (or to taste)
2 tsp vanilla -paste or powder
½ tsp ground cinnamon
270 ml canned coconut milk (1 cup approx.)
125 ml coconut water (½ cup)
1 lemon/s -zest finely grated (optional)

Instructions

In a large jar place all of the ingredients and stir or shake to combine well.
Place it in the fridge for at least a few hours (I leave it overnight).
You can shake or stir it after an hour or so, just to make sure the flavours are well distributed.
The longer it is left , the thicker it becomes. Adjust the consistency with more milk if it become too thick.

Serve

Enjoy as it is or topped with more berries and cashew nut cream (recipe here). A little toasted flaked coconut is also delicious.

Store

Store in an airtight container in the fridge.

Notes

Coconut-free

Replace the coconut milk with a nut milk or dairy milk.

Low-fructose

Sweeten with rice malt syrup.

Tip

I find people generally either love or struggle with the gelatinous, slightly grainy texture of chia. If you don't like the texture, try to blend it smooth or use ground chia seeds to make it.

"The best Chia Pudding flavour combination ever!"
Sally

Love to hear if you like this delicious chia pudding. Post a comment or rate this recipe below!

Healthy Chocolate, Almond and Coconut bars

September 17, 2013 | After School Snacks, No-bake Sweets

This healthy raw chocolate slice recipe is SO rich, delicious and such a simple nourishing, thing to make. They make a wonderful, easy after school snack or weekend sweet treat for those that can tolerate nuts (or a late night chocolate fix)!

Health benefits

The almonds provide mood and energy elevating proteins, minerals and fats. The coconut and oil are amazing for the brain, immune and metabolic health. This is a whole food treat that is very satisfying and tastes amazing!

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

Print Recipe

4.67 from 12 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 mins

Total Time1 hr 15 mins

Course: Snack

Servings: 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 until well combined and forming a rough paste. Thermomix 30 seconds, speed 4.
Pour into a slice tin lined with baking 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.

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.

Chocolate Breakfast Smoothie (that will really get you up and on the go)

August 13, 2013 | After School Snacks, Breakfast, Drinks & Smoothies

This Chocolate Breakfast Smoothie is a high fibre, protein rich, sustaining start to the day. It takes minutes to make so there is no reason at all to buy the heavily processed, nutritionally void varieties of breakfast drinks I have written about here.

If the convenience of a boxed drink is necessary, why not serve it in a sipper cup with a stainless steel straw. Same same but actually good for you!

Health benefits

Avocado is a fibre rich source of potassium and healthy monounsaturated fat (amongst many other things). It’s anti-inflammatory and supports heart, brain, and eye health. The nuts and seeds contribute more fibre, protein, and good fats. The cacao is a source of health-giving antioxidants. The natural yogurt is important for digestive health and a good quality cow’s milk contributes protein and many important fat-soluble vitamins and minerals. For more about the health benefits and best choices in yoghurt click here.

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

Heathy Chocolate breakfast smoothie - Chocolate Breakfast Smoothie (that will really get you up & on the go) - you won't find a more nutritious smoothie recipe. High protein, sugar free.

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4.56 from 9 votes

Chocolate Breakfast Smoothie (that will really get you up and on the go)

A quick, easy to make and super nutritious Chocolate breakfast (or anytime) drink.

Prep Time5 mins

Total Time5 mins

Servings:

Ingredients

30 g cacao unsweetened Dutch process or raw (2 tbsp)
½ avocado/s -flesh scooped out
250 ml milk (1 cup) of your choice
60 g full-fat natural yoghurt (¼ cup)
2 tbsp LSA (or almond or hazelnut meal)
60 g rice malt syrup or maple syrup -more or less to taste (3 tbsp)

Instructions

Simply place all of the ingredients in a powerful blender and blend until smooth and creamy.
Serve over ice (or blend trhough with ice if you prefer). Can't be more simple than that!

Store

Leftovers can be frozen into little cups or ice-block moulds for a snack another day.

Notes

Low-fructose

Sweeten with rice malt syrup.

Nut -free

Replace the ground nuts with ground flax (linseed).

Dairy-free and vegan

Replace the milk with a sugar-free nut milk, rice milk, coconut milk or coconut water. Replace the yoghurt with coconut yoghurt.

Add Protein

I often add a scoop of 180 Nutrition Superfood Protein powder (coconut flavour). They have both a whey protein and vegan (dairy-free) options.

Increase the fibre

Add 2 tablespoons of oatmeal, rolled quinoa or soaked chia seeds (for gluten free).

Different flavour

Replace the cacao with the flavour you want. Banana, strawberry...the limit is your imagination.

Is this a winner in your home? Let me know by posting a comment.

The Easiest, Most Nourishing Choc Chip Cookie Ever

July 17, 2013 | After School Snacks, Baked Sweets

This is my idea of the perfect treat. It suits most dietary leanings and takes minutes to make, which is always a bonus. I think it’s the ultimate healthy chocolate-chip cookie recipe.

Truth be known, baking is not my forte. Mind you neither was photography until I put my mind to it and found I really enjoyed it…and there lies the issue. I LOVE cooking, but because I prefer to freestyle in the kitchen rather than follow a formula, baking and I sometimes don’t see eye to eye. I baked a lot as a child (with my nan), but not much as a young adult so I was a bit out of practice by the time I had kids. Luckily my kids are very forgiving…I think they are just happy for something with a little sweetness, even if it looks like a dogs dinner!

Anyway, one rainy Queensland summer, I find myself out of eggs and craving a little deliciousness. With a cakey treat ruled out, I fluked these delights. These beauties (which took a few attempts to perfect) are the best and my kids love them for an after school snack or weekend treat.

The best thing about these cookies is that if you do manage to stop at one or two and wait a while, you will find yourself satisfyingly full. That is of course if you do manage to stop at all!

PS- they can be frozen (which will save you eating them all in one hit).

Health benefits

Well, firstly almonds are a rich source of protein, essential fats, and fibre. They also contain antioxidants and mood elevating amino acids. The coconut oil, by now, you will know how I love thee. You can find out more about its amazing health benefits here. If you add cacao nibs or dark chocolate, prepare for a magnesium boost and an antioxidant hit that rivals green tea.

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

The Easiest, Most Nourishing Choc Chip Cookie Ever - This healthy chocolate chip cookie recipe takes minutes to make, is gluten, grain, dairy and sugar free & tastes divine. Try it, you'll be hooked!

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4.75 from 27 votes

The easiest, most nourishing choc chip cookie ever

These really are the easiest, most nourishing choc chip cookie ever. They are also the most delicious!

Prep Time10 mins

Cook Time15 mins

Total Time25 mins

Course: Snack

Servings: cookies

Ingredients

150 g almond meal (1¼ firmly packed cups)
55 g coconut oil (¼ cup) melted if solid
50-85 g rice malt syrup or honey (¼ cup approx.) taste the batter and alter the sweetness to taste
1 tsp vanilla -powder, extract or essence
2 tbsp cacao nibs -or dark chocolate chips, or both
1 tbsp water (must be added or they go flat)

Instructions

Preheat your oven to 150 ℃/300°F (fan-forced). It's preferable to use weight measurements, the recipe will need less adjusting if you do so.
In a mixing bowl or food processor, combine all of the ingredients above until just combined (Thermomix 5 seconds, speed 4). Scrape the sides to incorporate the bits around the edge.
**The mixture should be thick and sticky (like in the video below so if it feels very wet, it's important to add more almond meal).
Roll tablespoons of the mix in your (wet) hands and place them onto a tray lined with baking paper.
Flatten slightly with the back of the fork. The cookies above have cacao nibs through them (I put a little piece of Green and Blacks 85% chocolate on top in this pic too).
Bake for 15 minutes or until starting to brown on top. The longer they cook, the crisper they become.
Allow to cool fully. They will firm up as they cool.

Store

Store in an airtight container in the fridge or freezer.

Notes

Dairy-free

Just use cacao nibs and leave out the choc chips.

Low-fructose

Use the brown rice syrup and cacao nibs.

Coconut-free

Replace the coconut oil with macadamia nut oil.

Vegan

Choose rice malt syrup to sweeten and cacao nibs as choc-chips.

Almond-free (aka Nutella choc-chip cookie)

Replace the almond meal with hazelnut meal.

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.

What do you think of this recipe? Please let me know if you've tried it by leaving a comment and rating below.

Get your kids in the kitchen cooking and with these video instructions, even little ones can follow along.

Raw Chocolate Recipe

June 26, 2013 | Desserts, No-bake Sweets

I make my own sugar (fructose) free chocolate. This real raw chocolate recipe uses only nourishing, whole ingredients. It takes minutes to make, my kids LOVE it, I can consume it without guilt (happens often) and I find it simply satisfying! It’s quite funny, my kids think my chocolate is a really indulgent, special treat! Well, it is, but unbeknown to them, it’s also very healthy.

There are a couple of versions I make (and then a couple of versions within those versions)! By now, you know how I love my versions? Anyway, today I’m just going to keep it simple and show you a couple of basic combinations.

Raw cacao butter is the fat pressed at low temperatures from the cacao bean. It has an amazing aroma and makes a chocolate that doesn’t melt quite as quickly as chocolate made with coconut oil. It is however, quite expensive and the blocks need to be chopped up or shaved to melt, whereas the coconut oil melts easily (in summer it will be a liquid anyway). You can find out more about the health benefits of coconut oil here.

You can make this chocolate with either one, or, a combination of the two. Either version forms an antioxidhant rich, very nutritious and delicious chocolate.

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

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5 from 4 votes

Raw chocolate recipe

This is a simple way to make healthy raw chocolate. It's as good as the processed kind.

Prep Time5 mins

Cook Time10 mins

Total Time15 mins

Course: Dessert, Snack

Servings: grams

Ingredients

200 g cacao butter (1 cup) or raw, extra virgin coconut oil (or a combination of 100gram of each), melted
30 g cacao (¼ cup) unsweetened Dutch process or raw
2-4 tbsp rice malt syrup, honey or maple syrup -you can adjust the sweetness to your taste

Instructions

Simply melt the cacao butter or coconut oil over a very low heat (I find placing in a bowl over hot water is best), or Thermomix (temp 50, speed 1) until just melted. If making with just coconut oil, it only needs to be softened, not melted to make it.
Add the cacao powder and sweetener, mix until well combined. Pour into chocolate moulds or mini cupcake baking cups. You can also spread out over a baking sheet to make a bark.
Place in the freezer immediately to set (don't delay with this).
Once set, keep in an airtight container in either the fridge or freezer.

Tips

A few people have had issues with the sweetener and base fat not combining completely. Make sure you don't over heat the mixture, it should be barely luke warm (not hot).
If you happen to overheat it, add a tbsp of coconut cream and try mixing with a stick blender or whipping it up in a blender just before pouring into a mould and get it into the freezer to set asap!

Store

Because both coconut oil and cacao butter melt when exposed to even a little heat, these chocolates always need to be kept cold (especially important if you use coconut oil for the fat). So, unfortunately, they are no good for picnics or lunch boxes (unless packed against an ice pack).

Notes

Coconut-free

Choose cacao butter rather than coconut oil.

Fructose friendly

Choose rice malt syrup as your sweetener. You can also sub the sweetener for stevia if you enjoy the taste.

Vegan

Choose rice malt or maple syrup as your sweetener.

Add nuts

Roasted nuts are delicious set into this raw chocolate.