mothersday

Raspberry Coconut Bliss Balls

March 22, 2016 | Healthy Lunchbox, After School Snacks, No-bake Sweets

These raspberry coconut bliss balls are the perfect healthy snack you can whip up in minutes, making them ideal for busy days when you still want something nourishing. With just a handful of wholesome ingredients, they’re naturally sweet, bursting with flavour, and have that irresistible fruity freshness that pairs so beautifully with creamy coconut. They’re a great option when you’re craving something sweet but don’t want to reach for highly processed treats.

Best of all, they’re freezer-friendly, so you can make a big batch and have them ready to go whenever you need a quick snack, lunchbox filler, or post-workout bite. Whether you enjoy them straight from the fridge for a soft, chewy texture or frozen for a firmer bite, these bliss balls are sure to become a go-to in your healthy snack repertoire.

We often make these at Easter time when we need a quick and easy treat to break up the chocolate overload. My kids named them ‘Easter Bunny tails’ when they help me make them…because apparently raspberry coconut bliss balls ‘sounds boring’.

Health benefits

Packed with nutrient-dense ingredients like cashews and coconut, these gluten-free and dairy-free bliss balls are rich in healthy fats and fibre, while the raspberries provide a dose of antioxidants and vitamin C. They’re a great way to satisfy your sweet tooth with natural ingredients, offering sustained energy without refined sugar.

Ingredients

This raspberry coconut bliss balls recipe calls for raw cashews, desiccated coconut, frozen raspberries, and a natural sweetener like rice malt syrup or maple syrup. The optional lemon zest adds a zingy freshness, and extra coconut for rolling gives a lovely finishing touch. These simple ingredients come together to create a healthy, fuss-free snack. Plus it’s very adaptable, check out the variations to even make it nut-free.

How to make raspberry coconut bliss balls

Making this delicious treat could not be quicker or easier! Simply blend the cashews into a fine meal, then add the coconut, frozen raspberries, sweetener, and lemon zest (if using). Process until it forms a thick paste. Roll the mixture into bite-sized balls. Place a little extra desiccated coconut in a small bowl, and roll balls to coat them. Then pop them in the freezer to firm up before enjoying these little energy bites!

If you own a Thermomix, we’ve also included Thermomix instructions for this recipe.

Make them even quicker still by making ‘bliss bites’

If you want to reduce the prep time even further – or just don’t feel like rolling individual balls – you can easily double this recipe and press the mixture firmly into a lined slice tin instead. Once chilled, simply cut it into bite-sized squares or bars to make what I like to call ‘Bliss Bites’. This method is perfect for when you’re short on time, want to make a big batch for the week ahead, or prefer a snack that’s a little less fiddly but just as delicious.

Serving suggestions and how to store

These bliss balls are best stored in an airtight container in the fridge for a few days or the freezer, where they’ll last for months, ready for whenever you need a snack. Serve them straight from the freezer for a cool treat, and they’ll hold up well in lunchboxes as long as they’re packed with an ice brick to keep them cool.

Vary these raspberry coconut bliss balls to suit

For a nut-free version, simply replace the cashews with toasted sunflower seeds or oats. If you prefer a fructose-free option, opt for rice malt syrup as your sweetener. And for the chocoholics out there, adding a tablespoon of cacao powder will give you a delicious choc-raspberry twist!

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

For more easy to make, healthy and delicious no-bake treats, click HERE.

Raspberry coconut bliss balls - Want to break the chocolate overload this Easter? Why not try Raspberry Coconut Bliss Balls or simply "Easter Bunny Tails".

Print Recipe

4.66 from 41 votes

Raspberry Coconut Bliss Balls

These raspberry coconut bliss balls are a quick, healthy snack made with simple, wholesome ingredients. They’re fruity, freezer-friendly, and perfect for satisfying sweet cravings naturally.

Prep Time10

Chill1

Total Time1 10

Course: Snack

Servings: balls

Ingredients

70 g raw cashew nuts (½ cup) nut-free below
100 g desiccated coconut (1 cup)
50 g frozen raspberries (½ cup)
2-3 tbsp rice malt syrup or maple syrup
1 lemon/s zest (optional)
25 g desiccated coconut (¼ cup) extra to roll them in

Instructions

Grind your cashew nuts in a food processor (if using a Thermomix, grind for 5 seconds, speed 7)
Add the coconut, raspberries, sweetener and optional lemon zest.
Blend to combine well (If using a Thermomix blend for 10 seconds, speed 5) and form a thick paste.
Roll into balls.
Place a little extra coconut in a small bowl to coat the balls.

Store and serve

I place them on a tray and snap freeze so they don't stick together when stored.
Then store in an airtight container in the fridge or better still the freezer and serve from frozen.
As with any raw treat, these don’t hold up to heat well. I always store them in the freezer and if packing in a lunchbox, pack from frozen and against an ice brick.

Notes

Nut-free

Substitute the cashews with toasted sunflower seeds or rolled oats (grind as you would the nuts but no longer gluten or grain-free if using oats). For 150 pages of nut-free recipes and lunchbox inspiration, take a look at my best selling ebook 'The Well Nourished Lunchbox'. Click HERE to read the rave reviews and find out more.

Fructose-friendly

Choose rice malt syrup as your sweetener.

Coconut-free

Substitute the coconut with more nut meal or oatmeal.

Choc-raspberry

Can't help but want chocolate? Add a tablespoon of cacao to make them choc-raspberry.

How do you family like this super simple bliss ball? Post a comment or rate this recipe.

Healthy Apple Pie – rustic style (with gluten, grain, dairy & egg free versions)

May 7, 2014 | Baked Sweets, Desserts

As the cooler months roll in and apple season is at its peak, there’s no better time to whip up a comforting, healthy apple pie. My husband, who rarely indulges in sweets, has a soft spot for this rustic-style apple tart. It’s a simpler, fuss-free version that skips the complicated pastry work but still delivers the perfect amount of sweetness and that classic flavour. You can make one big pie (less fiddly) or lots of individual ones.

Health benefits

Store-bought apple pie often comes with a hidden list of not-so-healthy ingredients. These pies are typically loaded with refined sugars, unhealthy fats like hydrogenated vegetable oils and preservatives to keep them shelf-stable. The crust is often made with white flour, lacking the fibre and nutrients found in whole grains, while the filling can be packed with high-fructose corn syrup and artificial flavours. All these additives can make store-bought pies a far cry from this nourishing, homemade version where you control what goes in!

This low sugar, rustic apple pie is a wholesome blend of whole, natural ingredients, offering a comforting dessert that’s better for you without sacrificing taste. By choosing spelt flour and natural sweeteners, you’re giving yourself a treat that’s as nourishing as it is delicious.

Ingredients

The key ingredients for this pie include a wholesome spelt shortcrust pastry made from wholemeal spelt flour, butter, coconut sugar, and a touch of vanilla. The filling is all about the apples—Granny Smith apples are my favourite type of apples—paired with a hint of cinnamon and natural sweeteners like rice malt syrup, honey, or maple syrup. For those with dietary restrictions, there’s a gluten, grain, dairy, and egg-free pie crust option too.

How to make this Healthy Apple Pie

Making this apple galette is a breeze, there’s less than 20 minutes of prep time. Start by preparing the spelt or gluten-free pastry, then with a rolling pin, roll it out between parchment paper. Slice your apples thinly and mix with a simple cinnamon glaze. Arrange the apples on the pastry, fold in the edges, brush with glaze, and bake on a baking sheet until golden brown. It’s that easy!

Serving suggestions and how to store

This rustic apple pie is perfect warm out of the oven, perhaps with a dollop of cream or a scoop of vanilla ice cream. Leftovers (if there are any!) can be stored in an airtight container in the refrigerator, ready to be reheated for a dessert later on.

Vary this healthy apple pie to suit

For those following a low-fructose diet, skip the sugar in the pastry and opt for stevia instead, while replacing the apples with berries or rhubarb for a delicious twist. You can also mix in some berries or rhubarb with the apples for a bit of extra flavour. Whether you need gluten-free, dairy-free, or egg-free options, this pie can easily be adapted to suit your needs.

Check out the variations below the main recipe for tips on how to adapt it to your specific dietary needs.

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

This healthy apple pie recipe is delicious & easy to make. It has two pastry options, a spelt shortcrust & a gluten, grain, dairy & egg free version

Print Recipe

5 from 5 votes

Healthy Apple Pie - rustic style (with gluten, grain, dairy & egg free versions)

This recipe gives you two pastry options to suit your dietary requirements. It's super simple to make and my hubbies favourite dessert.

Prep Time20

Cook Time20

Total Time40

Course: Dessert, Snack

Servings: pie

Ingredients

Spelt shortcrust pastry

300 g wholemeal spelt flour
160 g butter chilled and diced
3 tbsp coconut sugar or rapadura
1 egg/s -yolk
1 tsp vanilla -powder, extract or essence
1-2 tbsp chilled water
OR

Gluten, grain, dairy and egg free pastry

2 tsp chia seeds (ground is best, but can be unground)
Pinch xanthan gum (optional but does help to bind it more strongly)
70 ml hot water
200 g almond meal
70 g true arrowroot flour (starch)
3 tbsp coconut sugar or rapadura
½ tsp bicarbonate of soda
Pinch sea salt

Filling

6 large Granny Smith apple/s -peeled
2 tsp ground cinnamon
2 tbsp rice malt syrup, honey or maple syrup
2 tbsp hot water

Instructions

Preheat your oven to 180℃/350°F (fan forced).

Spelt Pastry

In a food processor mix the flour and sugar until combined. TMX 10 secs, speed 2.
Add the butter and process until it comes together in a coarse crumb (you can also do this by hand by rubbing the butter into the flour mix). TMX 10 seconds, speed 4.
Add the egg yolk, vanilla and 1 tablespoon of water.
Process until the dough starts to come together, then gently knead it for a minute. TMX 10 seconds speed 4 then 30 seconds on the knead setting.
Add extra water if necessary teaspoon by teaspoon until it is the proper consistency (see the note about consistency below). TMX knead an extra 10 seconds.
Form a disc and wrap the dough in parchment (baking) paper and rest in the fridge for at least 30 minutes whilst preparing your apple.

Gluten, grain, dairy and egg free pastry

In a small bowl, place the chia, xanthan and hot water and mix until well combined. Rest until a gel is formed (approx 10 minutes).
In a food processor or bowl mix the almond meal, arrowroot, sugar, bicarb and salt until very well combined. TMX 10 secs, speed 2.
Add the chia gel and process until it forms a ball. TMX 10 seconds speed 4
Add extra water if necessary, teaspoon by teaspoon until it is the proper consistency (see the note about consistency below).
Form a disc and roll as instructed below.
* Note this gluten free pastry will not brown the way the spelt will. Cooking it until it is brown will result in a really hard, not so nice pastry! Glaze it also with the cinnamon glaze to add a lovely bit of colour.

A note about pastry consistency

As all whole flours are slightly different in their consistency/texture, you will need to judge how much water is needed yourself for both types of pastry. The consistency you are after is that the dough should easily come together in a firm, slightly sticky ball (but not stick to your hands or the bowl).

For the filling

Take your peeled apples and cut them in half lengthways and remove the core.
Lay them flat side down and cut into 3-5mm slices (they need to be very thin, especially for a gluten free pie as the pastry can not be overcooked or it will toughen).
In a small bowl mix the cinnamon, sweetener and hot water until combined to form a glaze.

To assemble

Flatten the disc of (either) pastry between two sheets of parchment (baking) paper.
Roll into one large (rough) circle, about 3mm thick and peel off the top sheet of parchment paper. Place the parchment paper and rolled out pastry onto a baking tray.
Fan out the sliced apple and arrange to cover the centre of the pastry about an inch or so from the outer edge.
Fold in the edges roughly.
Brush with half of the cinnamon glaze.
Bake for about 20 minutes.
Remove from the oven and brush over the remaining glaze.
Return to the oven for about another 5 minutes (maximum for gluten free, remember it will not brown). For the spelt version, you can continue to cook until the apple has softened and the pastry is golden brown.

Store

Store in an airtight container in the fridge.

Notes

Low-fructose

Apple pie is pretty much out if you are fructose intolerant. For a low fructose pie, omit the rapadura or coconut sugar in the pastry and replace with a pinch of stevia powder. Fill the pie with berries or rhubarb and choose the rice malt syrup to make the glaze.

Add berries or rhubarb

Feel free to add in some berries or diced rhubarb to the apple. A flavour match made in heaven!

A word about baking paper

THE best parchment paper I've come across is made by a company called "If you care". Not only is it environmentally friendly, totally chlorine free and fully compostable, it is the best baking paper (and cupcake moulds) I have come across in a long shot. It is so non-stick, you can even reuse it again and again if you like. It is available at my favourite eco store Biome…check it out here

What do you think of this recipe? I love to receive your feedback…please post a comment below.

Eggs, Feta, Lemon Oil

May 10, 2013 | Budget Friendly, 30 Minute Meals, Breakfast

I was planning to start posting next week, but with Mother’s Day approaching I can’t help but share my favourite breakfast with all you wonderful, inspirational mums out there. I am in awe of you all, and I hope you are celebrated as you so deserve this Mother’s Day.

This nourishing Eggs, Lemon, Feta is a simple, healthy, sensational way to serve eggs. I’m sure the kids and your other half will have no trouble whipping it up, it is SO quick and easy to make. If you are over poached, boiled or fried eggs, then this is for you. Also, if you are not confident poaching eggs then give this a try, it’s fail proof.

Personally, I think it doesn’t get any better than these Eggs, Feta, Lemon Oil. My kids love dunking soldiers into the runny yolks (actually, so do I)! I hope you love this eggy delight.

Health benefits

This simple recipe provides a range of health benefits. The free-range or organic eggs offer high-quality protein and essential nutrients such as vitamins D and choline, which support brain health and metabolism. Feta cheese adds a source of calcium and protein while enhancing flavour. Lemon-infused olive oil, like Cobram Estate’s, combines the heart-healthy benefits of extra virgin olive oil with the antioxidant-rich properties of lemon, which can help improve digestion and add a refreshing twist. Serving with toast (optional) can provide additional protein and fibre if you choose whole-grain options. Together, these ingredients create a nutrient-rich and delicious meal that supports overall health.

If served with wholegrain toast, this is about 21-22g protein per serve.

How to make Eggs, Feta, Lemon Oil

Simply grease a small bowl or ramekin with a bit of lemon oil, crack the large eggs into it, and top with a sprinkle of crumbled feta. Steam the eggs in a water bath or steam oven until cooked to your liking, drizzle with more lemon oil, and serve with your favourite sides, toast or even pita bread.

Serving suggestions and how to store

Serve your eggs with crusty sourdough, or pair them with a side of sautéed greens (like baby spinach or kale), mushrooms, avocado, or tomatoes for extra nourishment. Or simply top with fresh herbs (like dill or parsley) or micro greens. Leftovers can be stored in an airtight container in the fridge for up to two days, though fresh is best for this dish.

Vary this Eggs, Feta, Lemon Oil to suit your dietary needs

For a dairy-free version, skip the feta or use vegan cheese, and if you’re gluten-free, simply serve with gluten-free toast. If you don’t have lemon oil, just mix some lemon zest into extra virgin olive oil, and you’re good to go! Add 10g extra protein by adding 2 rashers of bacon or 50g smoked salmon.

Need more brekkie inspiration?

If you’re after more breakfast inspiration you can’t go past my ebook ‘Rise and Shine – A Well Nourished Breakfast’ – 25 delicious, easy and versatile recipes that each take 5-10 minutes to make – yes, in the real world! Find out more HERE.

Eggs with feta and lemon oil, served with fresh herbs—a flavorful, protein-packed dish.

Print Recipe

4.67 from 3 votes

Eggs, lemon, feta

A delicious and easy to make breakfast - these Eggs, feta, lemon oil are really tasty alternative to poached eggs.

Prep Time5

Cook Time5

Total Time10

Course: Breakfast

Servings:

Ingredients

Ingredients per serve-

2 egg/s
30 g feta cheese
1 tsp lemon-infused olive oil -I like Cobram Estate lemon infused EVO at supermarkets everywhere
Sea salt and freshly ground black pepper -to taste

Serve

1 slice/s wholegrain sourdough toast (to serve) optional

Instructions

Grease a small ceramic or glass bowl (I use a ramekin) with a drizzle of lemon oil, then carefully crack the eggs side by side into it. Top with the crumbled feta and a little seasoning.
Put a few centimetres of water in a large deep fry pan (or pot). Place the bowls or ramekins into the water bath. You want the water level about half way up the ramekin (no higher).
Put the lid on the pan and place over a high heat to bring the water to the boil. Once the water starts to boil, steam for around 4-5 minutes, or until the eggs are cooked to your liking. They will rattle around a little as they boil. Please keep checking the eggs, especially if you like them a little runny. The cooking time can vary by a minute or two depending upon the size of the eggs and whether they are at room temperature or not.
If you have a steam oven, you can simply place them on a tray and steam them in the oven.
Remove from the water bath (with a tea towel – you may need to spell this out to your fella if he’s new to the kitchen). Drizzle with the lemon olive oil.

Serve

Serve immediately with a piece of crusty sourdough.

Ideas for sides

Try one or more of these healthy sides for extra nourishment:
Add 10g extra protein by adding 2 rashers of bacon or 50g smoked salmon
Leaves, simply dressed with lemon olive oil and seasoned. I love a little salad with breakfast.
Mushrooms, sliced and cooked in a pot over a moderate heat with a clove of crushed garlic, salt and pepper, a few sprigs of fresh thyme leaves (or a tablespoon of dried) and about 20gram of butter or ghee.
Sautéed kale or spinach leaves over a low heat, with a clove of crushed garlic and a tablespoon of coconut oil or butter. Season and serve.
Sliced avocado with a squeeze of lemon juice and well seasoned.
Tomatoes and basil, all chopped up and mixed with a good splash of olive oil, a little drizzle of red wine vinegar and seasoned well.
Tomatoes, halved, seasoned and sprinkled with dried oregano then grilled in the frying pan or baked under the grill until brown on top. A slice of cheese on top is also lovely.

Notes

Dairy-free

Forget the feta or use a vegan cheese. You can top with toasted seeds instead if you like too.

Gluten-free

Serve with gluten free bread or toast.

Grain-free

Forget the toast and add a side or two. Or serve with corn tortilla.

Don’t have lemon oil

Mix a little lemon zest into extra virgin olive oil and drizzle away.

Don’t have feta

Don’t worry, just leave it off. It’s still good.

More protein

Add 10g extra protein by adding 2 rashers of bacon or 50g smoked salmon. So if this is served with one of these sides and a piece of wholegrain toast, it has close to 30g protein.

This is also great for brunch, lunch or a super fast dinner! I'd love to receive your feedback! Post a comment and let me know what you think of this recipe.