Fudgy Trail Bars - NF, DF

Oh yeah - these are really easy to throw together and they've full of really healthy fats & protein.

I"m a big fan of good fats and keeping them in your diet even when you are looking at dropping some weight - here's why: Fats are needed to build cells, transmit nerve impulses, maintain skin health, insulate the body and organs, provide an energy store(think famine or emergencies) plus, fats are important for the production of most hormones... So you see, busy little buggers are the fats!    And let's not forget Protein - super important to eat on a regular basis as our bodies do not store it like carbs and fats.

So you can see why I'm excited about not just the deliciuosness of these super bars!

DF, GF

MAKES: 8 bars

PREP TIME: 10 mins          COOK: 175 deg  FF oven           TIME: 20 mins

INGREDIENTS:

  • 1/3 cup      @myorganics raw almonds
  • 1/3 cup      dates
  • 1/3 cup      @naturallygoji goji berries or sugar free cranberries
  • 1/3 cup      @myorganics sunflower seeds
  • 1/4 cup      @myorganics pumpkin seeds
  • 3 tbs          70% Lindt dark chocolate
  • 1 tbs           @bulksourcefoods carob powder or protein powder
  • 2/3 cup      milk of your choice
  • 1                 egg
  • 1 tsp           honey 

METHOD:

  1. Line a square baking tin with greaseproof paper
  2. Place nuts, dried fruits, seeds and choc into food process and break up by pulsing
  3. Place milk, honey, egg and protein powder into a bowl and whisk until a smooth liquid forms. (you can use a stick blender too)
  4. Pour wet mix onto the dry ingredients and stir until well coated
  5. Yes, this is a wet mix so you are on the right track
  6. Pour mix into lined baking tin
  7. Place into the oven for 10-12 mins, check and turn tin around
  8. Bake for another 8-10 mins until mix sets
  9. Once baked, allow to cool completely before cutting and moving to an airtight container                

EXTRAS: these freeze well in an airtight container

make.        eat.       enjoy.

Choc Espresso Squares with Hazelnuts!

There's lot to love about these fudgy squares & it's hard to tell which trumps the other...

Is is the:

  • Big chocolate hit?
  • Textured crunchiness of the figs?
  • that slightly bitter crunch from the roasted hazelnuts?
  • the smooth underlying coffee taste?
  • or is it that all over satisfaction??

I actually really LOVE the flavour of coffee but don't like the caffeine hit & I get lots of crap given to me about this preference and by none other than my lovely man!  Bugger it, I'll continue to make snacks/treats with decaf coffee anyway but feel free to insert REAL coffee at any time. 

I did tell you these are delicious but if coffee is not your thing - sub some orange rind and orange oil in place of the coffee and it yep! it's another delicious little treat/snack that can hit  that 'craving' out the park!

MAKES: 10-14 pieces          MAKE TIME: 15 mins                  SET TIME: 2 hrs                   

INGREDIENTS: 

  • 2 cups   dried figs
  • 2 Tbs     cacao powder
  •  1 Tbs     espresso powder(I use decaf as my children LOVE the flavour of coffee & and me too!)
  • 2 Tbs     coconut oil
  • 2 Tbs     almond butter or cashew butter
  • 1 Tbs      maple syrup(optional)
  • ¾ cup    roasted hazelnuts – chop roughly

METHOD:

  1. Line loaf tin with greaseproof paper
  2. Place figs in a bowl and cover with boiling water & 1/2 Tbs espresso powder for 2-4 mins to soften – drain well before using
  3. Place figs, cacao powder, espresso powder, coconut oil, nut butter and half of the hazelnuts into food processor
  4. Process until well combined
  5. Take of the left over hazelnuts and fold through mix by hand
  6. Place some chopped hazelnuts on the base of the loaf tin and press mix on top
  7. Place remaining hazelnuts on top of mix – press down slightly so they don’t come loose
  8. Place in the freezer for 2 hours
  9. Cut into squares as big or as small as you like
  10. Keep refrigerated in an airtight container

make.    eat.     enjoy.

'no bake' Choc-nut oatmeal slice

Who doesn't love making chocolaty 'no bake' slices with the kids?

It a 2 bowl wonder that everyone just loves especially the kids! 

MAKES: 15 pieces

TIME: 15mins                                        SETTING TIME: 1 hr

INGREDIENTS:

  • 1/2 cup     natural smooth peanut butter
  • 1/3 cup     honey
  • 1/4 cup     coconut oil
  • 2 1/2         pieces of Lindt Chocolate - 70% cacao'
  • 1 tsp         vanilla
  • 1/2 cup     desiccated
  • 1/2 cup    almonds(crushed in food processor)
  • 1/2 cup    brazil nuts(crushed in food processor)

METHOD:

  1. Line medium pan with greaseproof paper
  2. Melt the peanut butter, honey & coconut oil in a saucepan over low heat
  3. Remove from heat once the mixture is melted together
  4. Add the vanilla and chocolate pieces, stir through until melted
  5. Add in the oats, coconut, almonds and brazil nuts
  6. Pour the mixture into the lined baking tray and place in the fridge for at least one hour to set
  7. When the mixture has hardened, cut into squares and store in the fridge

EXTRAS:

You can sub the peanut butter for another nut spread though be aware, the consistency will be altered. To rectify, you may need to use less nut spread or coconut oil.

make.    eat.    enjoy.

Chai Truffles - 4 ingredient chocolate fix!

Love your chai? Love that big hit that raw chocolate delivers? Cutting down on hidden sugars?

So many questions but the answers to those questions can be found in these amazing little truffles!  I love using base good fats like avocado and delicious earthy spices from the chai, each with great overall benefits to our bodies.

You will see the chocolate melts as one of the ingredients - you can use normal dark chocolate here however I use melts because it allows me to control the sweetener that is added. I can add honey or maple syrup or coconut sugar over other sugars that can often be disguised.

MAKES: 3 bars(3cm x 10cm)  or 35 mini truffle balls

TIME: 20mins                                        SETTING TIME: 1 hr

INGREDIENTS:

  • 3/4 cup      ripe avocado(Sheppard are the best but other varieties work just as well)'
  • 3/4 cup      @changinghabits chocolate melts
  • 1 tb             steeped chai tea
  • 3 tb             honey - light flavour

METHOD:

  1. Melt the chocolate melts in a bowl over warm water. 
  2. Ensure chocolate is completely melted and smooth
  3. Scoop out the avocado flesh into a food processor or stick blender container(I find the stick blender works better for me but it comes down to your equipment)
  4. Add chai and honey to avocado and process until smooth
  5. Add warm chocolate mix to the avocado mix
  6. Blend until smooth
  7. Place in a container in the fridge for about 1/2 hr to set slightly
  8. Once set, scoop out mini balls and roll to smooth
  9. ALTERNATIVELY - place chocolate mix directly into mini loaf tins - top with roasted coconut.
  10. Roll the balls in rst coconut or rst chopped seeds or just more cacoa powder! 

if you have any questions about this recipe, I'd love to hear from you. It would be great to see your recreations too!

 Leave your comments below or connect with me on FB :)

make.   eat.    enjoy.

Espresso & Walnut cookies - only 5 ingredients! GF & DF too

hmmmmm these should have an 'adult only' sticker on the box I think! haha

Ok so I'm going to admit, i LOVE the taste of coffee but cannot take any form of caffiene unless I'm running big distances!! So people think I'm weird always ordering 'decaf' on Oat milk - my husband call this 'sex on the beach - something close to water' but I disagree, what about you? Does caffiene play havoc with your nervous system too? If that's the case for you, just insert some 'decaf' in the recipe like I did.

DF, GF, EF*

MAKES: 15 cookies

COOK: 170 deg  FF oven          TIME: 15 mins

INGREDIENTS:

  • 1 cup          walnut meal
  • 1/2 cup       walnuts - roughly chopped for dipping after cookies have been made
  • 1 cup           almond meal
  • 1/3 cup       honey - light in flavour
  • 2 1/2 tbs     aquafab(the liquid off tinned chickpeas)
  • or                use 2 egg whites that have been gently whisked instead of the aquafab
  • 1 to 2 tb       coffee granules or instant coffee (this is about how strong you like your coffee)

METHOD:

  1. Line 2 trays with grease proof paper
  2. Warm honey over the stove and place the coffee granules(or instant) in & mix slowly - the warming will release the coffee flavour - don't boil this mix otherwise it will cook the aquafab or egg whites
  3. Place all the dry ingredients(leave out the 1/2 cup walnuts) into a bowl and mix well
  4. Pour in the warmed honey/coffee mix - combine
  5. Pour in the aquafab or egg white - mix well until evenly combined - you should have a sticky mix that holds together
  6. Scoop mix with a tablespoon roughly into even sizes
  7. Roll into balls
  8. Press into roughly chopped walnuts & place on baking trays
  9. Place in oven until brown on top - be aware - the honey  will brown your cookies quickly so keep an eye on the colouring
  10. Allow to cool completely - store in an air-tight container                         

*using aquafab instead of egg whites for Egg Free option

EXTRAS: these freeze well in an airtight container

make.     eat.    enjoy.