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July 27, 2018

Ingredients for the crust:

  • 1 cup of coconut chips

  • 1/2 cup of sunflower seeds

  • 1/2 cup of cashews

  • 1 Tbl of vanilla

  • 1/2 cup of coconut sugar

  • 1/2 cup of coconut oil

  • 1/4 cup of cacao butter

  1. Line a 8” round cake tin with plastic wrap.

  2. Place the dried ingredients in a food processor and process until fine.

  3. Add the oil and butter and blend until the dough sticks together.

  4. Press into the tin and set in the fridge while you make the filling.

Ingredients for the filling:

  • 3/4 cup of melted cacao butter

  • 1/2 cup of melted coconut oil

  • 1/2 cup of water (warm or room temperature) 

  • 2 C of soaked cashews

  • 3/4 cup of powdered xylitol or coconut sugar (with xylitol it will be completely white, with coconut sugar more of a beige colour)

  • 1 tsp of vanilla extract

  • 1/4 tsp of salt

  • 1 Tbl of lemon juice

  1. Pour the liquid ingredients in a blender first and then add the rest of the ingredients.

  2. Blend until smooth a...

July 23, 2018

How many of you feel like they don’t have enough time for breakfast in the morning or that it’s quite hard to whip up a healthy one every day?

Well with a bit of planning and thinking ahead, we can treat ourselves to a nutritious meal. Who said meal prep has to be all about lunch and dinners?

Here’s a few tips on how plan your breakfast for the week to make sure you have a great start of your day.

Over the weekend or on a day off, bake savoury muffins and mini frittatas filled with mixed veggies such as peppers, carrots, mushrooms, courgettes, tomatoes adding your favourite herbs and spices. They’ll keep in the fridge and be ready to have in the morning or bring to work.

I also like to make dips such as guacamole, hummus, pesto that can be perfect spread on a slice of rye toast or pancakes if you’re into savoury breakfasts.

Speaking of pancakes, it’s perfectly fine to make some protein pancakes ahead and either refrigerate them or keep them in the freezer. They’ll be great reheated and topp...

July 16, 2018

Ingredients:

  • 1 cup of tigernut flour (but you can use almond, coconut or buckwheat - with coconut you’ll probably need to add more liquid, weather it’s more sweetener, cacao butter or tahini)

  • 1/2 cup of shredded coconut

  • 1/4 cup of vanilla protein

  • 1 Tbl of beetroot powder

  • 2 Tbl of cacao powder

  • 1/4 cup of tahini or nut butter of choice

  • 1/4 cup of melted cacao butter or oil (cacao gives more of a silky and chocolatey taste which I love)

  • 1/4 cup of liquid sweetener (maple, coconut, brown rice, date syrup) I used date paste

  • 1 Tbl of lucuma powder (can omit if you don’t have it on hand)

  • 1 tsp vanilla extract or powder

  • 1/4 tsp of salt

  • 1/4 cup of dried raspberries pieces

  1. Place all the dried ingredients (flour, coconut, protein, beetroot and cacao powders, lucuma, salt) in a food processor and blend until the coconut becomes very fine.

  2. Add the tahini, sweetener, cacao butter, dried raspberries and mix until the dough is well c...

July 14, 2018

Are all sugars the same? Do they affect our body the same way? Should we opt for one over the other or avoid both?

All forms of sugars are simple carbohydrates that are broken down for energy but refined sugars and natural sugars are definitely different.

Refined sugar contain no nutritional value, it’s essentially empty calories with no protein, fats, vitamins or minerals.

When we consume it, as there is no fibre to slow down its absorption, it’s digested rapidly and enters the blood stream quickly, causing a sudden raise in blood sugar.

When the pancreas detects a rush of sugar, it releases the hormone insulin that will remove the sugar from the blood and transport it to the tissues helping to store all of this glucose in the liver and muscles as glycogen and in fat cells.

The more sugar in the blood stream, the more insulin is released. When we constantly consume refined sugar, there is too much circulating insulin is which results in our blood sugar to “crash”, dropping below normal lev...

July 1, 2018

Ingredients for cookies:

  • 1 cup tiger nut flour

  • 1 desiccated coconut

  • 1/4 cup of carob powder

  • 1/4 cup of cacao powder (or just 1/2 cup of cacao powder)

  • 1/4 teaspoon sea salt

  • 2 tablespoons of lucuma powder

  • 2 teaspoons of cacao mushroom mix (optional)

  • 1 teaspoon of vanilla powder or extract

  • 1 teaspoon of cinnamon

  • 1/4 cup maple/coconut/rice syrup

  • 1/4 cup cacao dusted mulberries chips or cacao nibs

  1. Place flour, desiccated coconut, carob and cacao powders, lucuma and sea salt in a food processor. Blend until fine.

  2. Next add in vanilla, maple and chips/nibs. Process until the dough sticks together. If too dry, add more syrup or a dash of non-dairy milk.

  3. Either scoop out balls of dough and flatten with your palm or roll out between two sheets of baking paper and using a cookie cutter, cut cookies of your desired shapes.

  4. Place on a dehydrator teflex sheet. Dehydrate at 42 degrees for 12 hours or bake at 100 degrees for 15-2...

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