Category Archives: Treats

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Chocolate Mousse Cake

This decadent cake is perfect for a special occasion but healthy enough for a midweek treat too !

Ingredients:

Base:
70g Ground oats
60g Ground sunflower seeds
40g Coconut Flour
40g Milled Chia
3 tbsp Almond Butter
3 tbsp Coconut Oil
3 tbsp local Honey

Choc Mousse:
3 Egg whites
50g Cacao Powder
3 tbsp local Honey & 2 tbsp Almond Butter melted together

Method:

Mix the dry ingredients well. Melt the almond butter, coconut oil & honey. Add to the dry ingredients and mix well. Press into a lined round cake tin and refrigerate. For the mousse, whisk the egg whites to stuff peaks, fold in the cacao powder, and the melted almond butter and honey mixture. Add the mousse mixture on top of the base, top with blueberries and refrigerate again for for 3-4 hours.

Enjoy!

Nutrition and wellness coaching - healthy nutella

Hazelnut & Cacao Spread

This is a great alternative to the kids favourite Nutella, minus the sugar and palm oil. I’ve been playing around with it to get the consistency right! Give it a try!

Ingredients:

150g Hazelnuts roasted

4 tbsp Cacao powder

3 tbsp honey

3 tbsp melted coconut oil

2 tbsp hazelnut milk or goats milk

Method:

Blitz hazelnuts until a powder. Add all other ingredients together in Nutribullet and blitz again until smooth, this could take a while. Its good to add honey and milk gradually until you get the sweetness & consistency just as you like it. You may like less honey, kids might like more!

Enjoy!

Nutrition and wellness coaching - healthy crumble

Nutty Chia Apple Cinnamon Crumble

Healthy eating doesn’t have to mean denying yourself the things you enjoy or the odd treat or dessert! Swopping in some nutrient dense ingredients into your old favourites is a great way to get your treats with added benefits! The stewed apple cinnamon mix in this is great for gut healing and the crumble is packed with good fats with the almonds and chia and you have manganese, copper & magnesium in the buckwheat! A treat and all those benefits, now thats a win-win!

Ingredients:

Stewed apple:

4 Cooking apples

Handful of raisans

2 tsp cinnamon

Crumble:

3/4 cup buckwheat flour

3/4 cup ground almonds

4 tbsp whole chia seeds

2 oz real butter/coconut oil melted

Dash of honey

Custard:

4 egg yolks

3/4 pint goats milk

1/4 tin coconut milk

1oz muscovado sugar

Vanilla extract

2 tsp arrowroot powder (to thicken)

Method:

In a pot stew the apples with the cinnamon & raisans and a small amount of water to cover the bottom of the pan, bring to the boil then leave on a very low heat, with a lid on, to steam for 10 mins, keep an eye on it and stir once or twice, so it doesn’t stick to bottom of the pan. Transfer to a pie dish.

For the crumble simple mix flour, almonds and chia in a bowl. Melt the butter/ coco oil and honey and add to the dry ingredients. Mix well and tip on top of the apple mixture & flatten. Bake at 180 until the crumble is golden.

For the custard simply mix the egg yolks, sugar, arrowroot and vanilla in a bowl to a thick paste. In a pot bring the milk & coocnut milk to the boil. Allow to cool slightly then add to the egg mix slowly, whisking all the time. Return to the pan to simmer gently, until thickened, whisking all the time so it doesn’t curdle.

Enjoy!

Nutrition and wellness coaching - healthy muffins

Fruity Muffins

A great little afternoon snack for smallies or perfect for a coffee morning, these buns are a lovely healthy alternative for all ages!

Ingredients:

Blitz in Nutribullet or food processor-

3-4 ripe bananas or a mix of banana & apple

3oz goats butter

1 egg

4 tbsp Honey/Maple syrup

Add this mixture to:

1/2 cup buckwheat flour

1 cup ground almonds

1 heaped tsp gf baking powder

Pinch salt

Method:

Add berries of your choice. Mix well. Place in lined muffin tray and bake at 180 for 20 mins or until golden.

Enjoy!

 

 

Nutrition and wellness coaching - bounty bars

Gooey ‘bounty’ protein bars

These treat bars are a hit with biggies and smallies, chocolatey with a gooey centre, the perfect treat, but with health benefits of course, full of good fats, antioxidants and nutrients!

Ingredients:

100g dessicated coconut

50g ground almonds

2 scoops good quality whey protein powder (vanilla flavour or plain)

1 tin coconut milk, use just the cream and 3 tbsp of the water

1 handful raisans

2 tbsp maple syrup

1 tsp vailla essence (2tsp if whey is plain)

To coat: 1 bar dark chocolate 70-90%

Method:

Mix all ingredients, except the chocolate, very well in a bowl. Then press into a shallow rectangular dish lined with greaseproof. Refridgerate for 1 hour. When chilled, cut into small bars. Melt the dark choc and dip each bar into it until covered. Refridgerate again for another 30 mins.

Enjoy! 

ball

Sesame, Almond & Cacao Boost Balls

These little guys are bursting with micronutrients and good fats! Tahini is a fantastic source of non-dairy dairy and with all the nuts, seeds and cacoa you’ve got a nice dose of protein in here too.

Ingredients:

2 cups Cacao Powder

2 heaped tbsp Dark Tahini

2 heaped tbsp Almond Butter

1/2 cup Ground flax mix (any ground seed mix)

1/2 cup Ground Almonds

2 tbsp whole chia seeds

1 tbsp Coconut Oil

3 tbsp Goji Berries

2 tbsp honey/maple syrup

Toasted sesame seeds for rolling

Method:

Mix all ingredients really well. Mould into balls with damp hands and roll in the sesame seeds. Refriderate for an hour and then… Enjoy!

Coconut Jammy Dodgers

These tasty little coconut biscuits are a winner with the whole family. A great source of good fats with the coconut and the chia seeds.

coco

Ingredients:

Coconut Biscuits:

3 cups dessicated coconut
4 large egg whites
1/2 cup light demerera sugar/ coconut sugar/ honey/ sweetner of choice
1 tsp vanilla extract
1/4 tsp salt

Chia Jam:

3 cups Berries (frozen or fresh)
3 tbsp Whole Chia Seeds
1 tbsp Honey

Method:

Toast coconut lightly. Whisk egg whites, with sugar and vanilla till stiff. Mix with the coconut and salt and combine well. Place spoonfuls of the mixture onto a baking tray and mould into a small round bisuit with a little dip in the centre, using damp hands. Bake at 180 for 15 mins until golden. Leave to cool before you remove from tray.
For the jam, warm the berries first gently, give them one quick pulse in a Nutribullet or mash well. Add chia seeds and honey and allow to set. Spoon a little jam into the centre of each biscuit and ENJOY!

Dark Choc Bars with benefits

Such a great bar to have in the fridge for a nice chocolate treat. Packed full of antioxidants, essential fats and nutrients. Tastes yum & doing you good at the same time!

choc

Ingredients:

2 bars of 70-90% dark chocolate

2 big handfuls of nuts

2 big handfuls of seeds

1 heaped tbsp coconut oil

2 tbsp raisans

2 tbsp dried cranberries

Method:

Melt chocolate. Mix in coconut oil until melted, followed by the rest of the ingredients. Pour the mixture into a small deep dish, a plastic lunch box works well. Refridgerate until just slightly solid, at this point take out and cut into bars. Then place back in the fridge for a further hour. When solid, tip out onto a flat surface and break bars apart and serve.

Enjoy!

Carrot & Almond Butter Bites

carrot

These little bites are great with a cup of tea or perfect also pre or post workout, packed full of good carbs, good fats and micronutrients, with all the seeds, nuts, spices, carrot & oats.

Ingredients:

Dry- 150g ground mix of oats coconut & almonds, 2 tsp baking powder, 1/2 tsp salt, 1 tbsp psyllium husk, 150g coconut sugar, 2 tsp cinnamon, 1 tsp ginger

Wet- Blend 2 apples, 2 tbsp flax mixed with 5 tbsp water (flax eggs), 50ml coconut milk, 100 ml olive oil/ melted butter, 200 g grated carrot, Almond butter

Method:

Mix all dry ingredients in a bowl, then add in all wet except almond butter and mix well. Lay flat in a swiss roll tin & bake at 170 for 25 mins. When cooled slice into small bite size squares. Sandwich two bites together with a dollop of almond butter & ENJOY!

Oat & Chia Cookies

cookies

These tasty cookies are bursting with good fats & wholegrains, gluten free, dairy free & with no added refined sugar. The only problem is trying to stop at one!

Ingredients:

275g gf oats, 100g ground almonds, 120g honey, 1/2 bicarbonate of soda, 1 tsp salt, 220g coconut oil, 2 handfuls of whole chia seeds

Method:

Blend the oats to a fine meal. Add the rest of the ingredients to the blender and blend together, it should form a ball of dough. Lay flat on some greasproof paper and flatten out to 1/4 inch with damp hands. Cut into circles or shapes with an empty glass or cookie cutter. Bake at 180c until golden. Allow to cool & refridgerate for 15 mins before serving.

Enjoy!