Snack Recipe: Vegan Chocolate Tart

Base Ingredients:

2 cups nuts cashews, walnuts or almonds

1 cup coconut flakes

½ cup dates pitted

2 tablespoons cacao powder

1 tablespoon coconut oil, melted

2 teaspoons ginger powder

2 pinches coarse sea salt

Base Method:

Place nuts in food processor and blend till they become a fine meal.

Add coconut flakes and blend till fine.

Add cacao, ginger, salt and coconut oil, blend to combine.

Add dates last, one by one as motor runs, blend till well combined.

Transfer base mixture and press into tin. Use your fingers to press the mixture right into the grooves, take time to get into the scalloped edges for the best end result. Set in freezer.

Chocolate Filling:

1 cup raw cashews, soaked a minimum of one hour, longer great!

½ cup coconut oil

⅓ cup full fat canned coconut milk or homemade thick and creamy nut milk.

90g Chocolate, melted

¼ cup rice malt syrup

2 teaspoons vanilla

¼ teaspoon salt

Filling Method:

Process all ingredients until silky smooth.

Taste and add more sweetener if you prefer,

Spread/Pour into the awaiting crust, and refrigerate or freeze until it firms up!! Heaven!

Serve with a dollop of whipped coconut cream or greek yoghurt.

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Snack Recipe: Hormone balancing Hot Chocolate

I harp on about how too much coffee has an impact on our hormones, (a lot) but if you’re going to take liquid gold out of your diet then find something delicious to take its place or else you'll feel desperately deprived.


I've been making this for years & drink it almost daily. Its delicious & has so many food as medicine properties.


-Cacao is a fabulous source of iron & magnesium, great for period pain.

-Cinnamon is brilliant for balancing blood sugar levels, balanced insulin levels equals happy hormones.

-Maca powder, containing 31 different minerals and 60 different phytonutrients, Maca is a nourishing food for the endocrine system, aiding the pituitary, adrenal, and thyroid glands (all involved in hormonal balance.) Also fab for the libido!

-Collagen is a protein that is found in our bodies – our muscles, our bones, skin and our tendons. As we get older collagen depletes and this leads to both sagging, aging skin and aches and pains in our joints and muscles. Collagen is a great source of amino acids (arginine, glutamine, glycine and proline). We need amino acids to produce healthy levels of hormones.

-Coconut milk, fabulous fats to support the synthesis of hormones. .

-Optional teaspoon coconut sugar or honey.

  1. Heat 1 cup of drinking coconut milk & 1 cup of water in a sauce pan or milk frother.

  2. Add 1 heaped teaspoon cacao, 1/4 teaspoon cinnamon, 1 teaspoon collagen, 1/2 teaspoon maca & a teaspoon coconut sugar depending on taste.

    *Leave out the maca if pregnant or breastfeeding.

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Snack Recipe: Tahini Choc Chip Cookies

INGREDIENTS

1 cup almond flour
1 cup unhulled tahini
1/2 cup maple syrup
1 egg
1 tsp baking soda
1 heaping cup of dark choc chunks


INSTRUCTIONS

  1. Line a baking sheet with parchment paper and set aside.

  2. In a medium size bowl, mix together the almond flour, tahini, maple syrup and chocolate chips! *The dough should be thick. If it's not, add a little bit more almond flour.

  3. Mix to ensure everything is coated well, and place in the refrigerator for 30 minutes. Do not skip this step! 

  4. While the dough is chilling, preheat oven to 180 deg C.  

  5. Remove bowl from the refrigerator, and add the egg and baking soda. Mix together until fully incorporated.

  6. Using a spoon, scoop dough and form cookies. Depending on the size of your cookies, you will get 10-12. 

  7. Bake for 10-11 minutes. Remove from the oven and let the cookies settle before eating!
    The key with these cookies is to slightly undercook them, so that they are nice and crispy on the outside and SUPER CHEWY on the inside. 

    Enjoy!



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Snack Recipe: Tamari Almonds

So hard to stop at a handful, tamer almonds definitely satisfy when the craving for something salty strikes. They also make a simple yet special appetizer to put out when company arrives.

INGREDIENTS

  • 2 cups almonds

  • 3 tablespoons tamari

INSTRUCTIONS

  1. Preheat the oven to 180 degrees C. Spread the plain almonds in a single layer on a baking sheet lined with parchment paper and bake until lightly toasted, 8-10 minutes. Remove from the oven but keep the oven on.

  2. Transfer the hot almonds to a bowl and drizzle the tamari sauce overtop. Stir to evenly coat.

  3. Spread the almonds in an even layer on the same parchment-lined baking sheet. Bake for 5 minutes, and then stir the almonds. Return to the oven for a couple minutes more (2-5 depending on the oven) or until the almonds are dry. (A little bit of moisture is fine; this will dry as the almonds cool.) Watch the nuts carefully after the first 5 minutes so they do not burn.

  4. Remove from the oven and allow to cool completely. The nuts will firm up as they cool. For an optional spicy kick, you may sprinkle the almonds lightly with cayenne pepper while they are still warm.

*Tamari is a wider class of soy sauces, and is made with no (or very little) wheat, while traditional soy sauce does contain wheat. 

  • Tamari: Little to no wheat (always double-check if avoiding gluten)

  • Soy Sauce: Includes wheat (not gluten-free)

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Snack Recipe: Healthy Lemon Slice

Healthy Lemon Slice

Ingredients
1 cup desiccated coconut
1 cup ground almonds

1/2 cup rolled oats
4 Tbsp extra virgin coconut oil
4 Tbsp honey
Zest of one lemon
Juice of one lemon
1 tsp pure vanilla bean paste
A pinch of sea salt

Method
1.
 Add all of the ingredients to a food processor. 

2. Pulse 3-4 times, or until the mixture starts to come together like a dough.

Press into a lined baking dish & refrigerate for at least 1 hour before slicing.

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Home-made Muesli Bar - Snack Recipe (July)

Home-made Muesli Bar

Recipe

  • 3 cups of pitted chopped dates

  • 3 cups of oats

  • 1/4 cup chia seeds

  • 150g of butter or coconut oil

  • 1 Tablespoon honey

  1. Line a 25 cm square cake tin with baking paper

  2. In a food processor add dates, oats, chia seeds & 4 tablespoons of hot water & process until it resembles a crumb texture. Add soft butter & honey to the mixture & process again until combined.

  3. Press into the lined tin and place in fridge for at least 2 hours before cutting into bars.

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Snack Recipe: Home-made Gummies

Gummies - (Your kids will love these)

Recipe

  • 1 cup of liquid, (coconut water, coconut milk, 100% juice or pureed fruit)

  • 1.5 Tablespoons of gelatin, (I use Nutra Organics Gelatin)

  • 2-4 tsp of sweetener of choice, or none if sweet enough for your tastes.

  1. Put liquid, sweetener and gelatin in a saucepan and heat over a low heat, whisking until fully combined. Cook for another 5 minutes until simmering at the edges. Do not boil!

  2. Pour into molds & pop in the fridge to set for 1hour depending on the size of your container or moulds.

Gelatin is a fabulöus source of protein, that helps to heal leaky gut, improve immunity, aid sleep, reduce inflammation & joint pain.

It is a fun little activity to make with your kids and you can get creative with the flavours. We love lemon & honey, kombucha, & berry. When I use pureed fruit I like to double the recipe & use 1 cup pureed fruit mixed with 1 cup coconut water.

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Snack Recipe: Mini Egg Cups

Mini egg cups

Recipe

  • 8 eggs, beaten

  • 1/4 cup frozen peas

  • 1/4 cup milk

  • 1/4 cup shredded cheddar cheese

  • 4 slices bacon, cooked and crumbled

  • Salt

  • Pepper


  1. Preheat oven to 180 degrees, grease a mini muffin pan.

  2. In a mixing bowl, crack eggs and beat until yolks are broken and well mixed. Add in milk and whip until fluffy. Add a dash of salt and pepper.

  3. In the muffin pan, layer the shredded cheese, peas and bacon into the cups so that they are about 1/3 of the way full.

  4. Pour egg mixture into each cup, until cups are about 2/3 full.

  5. Bake for 10-12 minutes until egg muffins are solid. No liquid should remain.

  6. Allow to cool before popping out of pan.

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Snack Recipe: Oat Cookie

Oat cookie & Cup of Milk

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Cookie Recipe:

INGREDIENTS

Makes 12 cookies
 

1/2 Cup. mashed ripe banana

1 teaspoon ground cinnamon

2 cups rolled oats

½ cup desiccated coconut

½ cup raisins or good quality dark chocolate chips or a little of both

¼ cup honey

50g soft butter

METHOD 

  1. Preheat your oven to 160deg/c

  2. Mix all the ingredients into a large bowl.

  3. Really work the mixture in your hands to combine well.

  4. Roll into 12 cookies.

  5. Flatten slightly with your hand.

  6. Bake in a moderately low oven for 30 - 35 minutes or until golden and set on the outside.

  7. Cool and enjoy.

  8. Stores in an airtight container for 4 days.

Snack Recipe: Chia Seed Pudding & Berries

Chia seed pudding & berries

Recipe

Chia Pudding

¼  cup  chia seeds 

1  cup coconut milk.

1/2 cup organic  raspberries (fresh or frozen)

 

In a glass bowl or large jar, add chia seeds & coconut milk. 

Mix well, place in the fridge then leave to soak overnight or for at least 2 hours.

Serve with fruit (stewed apple or fresh berries) 

Serves 2

·      I find if you mix well, let it sit for 5 mins & mix again it will ensure all seeds are mixed in.

·      You can double the recipe and store then in jars in the fridge, will last for up to a week.

·      Chia pudding is a lovely concoction of nourishing fats & protein.

#Nutrition tip -From one Mum to another I can tell you we all want what’s best for our little ones, because a healthy child is a happy child. To give them the greatest start in life it is critical to ensure they are getting everything they need from their diet. Easier said that done right!

The screwed up nose, food thrown on the floor and the all mighty tantrums at the sight of a tomato! I hear you, and I’m here to help.

*Children thrive on routine. Try keeping main meals and snack times at roughly the same time each day. Children have a strong need for rituals and for what feels familiar whether it is a bedtime routine, meal time routine or using a favourite plate. Some form of daily routine may provide a picky, fussy eater with predictability and security.

Chia Seed Pudding

Chia Seed Pudding

Snack Recipe: Protein Savoury Muffins

Protein Savoury Muffins

1 small onion, diced

  • 4 rashers of bacon, diced

  • 8 eggs

  • ½ cup of milk of choice

  • ½ cup self raising flour

  • 1 teaspoon baking powder

  • 2 handfuls of chopped spinach

  • 1 small bunch of chopped parsley

  • 1/3 cup grated cheese

  • 1 teaspoon turmeric

  • Salt & Pepper

  1. Pre heat oven to 180 deg.

  2. In a skillet saute onion & bacon in olive oil until cooked.

  3. In a large bowl whisk eggs & milk together.

  4. Add flour & baking powder and mix through.

  5. Add all other ingredients & mix well.

  6. Grease a muffin tin with butter or olive oil.

  7. Spoon mixture into muffin tins & bake for 25 minutes.

  8. Cool on a wire rack.

Infants and toddlers experience rapid growth throughout the first few years of life, and eating enough protein  is a vital contributor to making that growth possible. 

Proteins provide our body with the building blocks it needs to grow. They also maintain and replace body tissue, such as muscles, bones, blood, and body organs.

It can be hard to get enough protein into kids, they naturally like carbohydrate foods like bread & pasta because they're easy to eat. Here are some yummy ideas that provide a balance of protein, healthy fats & complex carbohydrates.

Morning Tea -

Frittata muffin & cup of milk

Lunch -

Rice cakes with hummus, cheese & cucumber slices

Piece of fruit

Bliss Ball or dates stuffed with a nut or nut butter

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Snack Recipe - Apple Muffins

Apple Muffins

Ingredients

  • 1 cup gluten free flour

  • 1 cup almond meal

  • 1/3 cup coconut sugar

  • 1 teaspoon cinnamon

  • ½ teaspoon cardamom

  • 2 teaspoons vanilla extract

  • 3 teaspoons baking powder

  • 2 eggs

  • ¾ cup olive oil

  • 1/2 cup coconut milk

  • 1 large grated apple + 1 apple cut into thin slices

  1. Preheat oven to 170 degrees Celsius.

  2. In a large bowl sift the flour.

  3. Add coconut sugar, cinnamon, cardamom, almond meal and baking powder to the bowl and stir to combine.

  4. Crack the eggs into a seperate smaller bowl. Add the olive oil, vanilla essence and coconut milk and whisk to combine. 

  5. Add the grated apple and egg mixture to the flour mixture and stir until just combined.

  6. Line a muffin tray with cupcake papers or coat muffin tray with oil. Spoon mixture evenly among all 12 muffin moulds. Add a few thin apple slices on top or push into the mixture.

  7. Place muffins into the oven and bake for 30 minutes or until top is golden brown and muffins spring back when pushed gently in the centre.

#nutrition tip -The importance of omega-3 starts all the way back when a fetus is forming in a mothers womb. It is involved in the development of the central nervous system.

The most rapid brain development occurs in the first two years of life, this is when the brain is especially sensitive to nutrition.  Including omega-3 rich foods such as oily fish in your little humans diet will help support cognitive development, concentration at school & their mental health.

Morning Tea -

Apple muffin

Lunch -

Small tin tuna on seaweed rice crackers

Carrot & cucumber sticks with hummus to dip

Seasonal piece of fruit

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