SALTED CACAO AND HAZELNUT COOKIES

A healthy cookie is honestly HARD to find. or at least one that is crunchy and actually cookie like. I have had some serious cookie fails (usually with protein powders) in the kitchen and so each batch always comes out of the oven with a little natural hesitation. But FINALLY here is a cookie that tastes amazing and won’t disappoint on the crunch or taste factor. Continue reading “SALTED CACAO AND HAZELNUT COOKIES”

FEATURE FRIDAY – CHOCOLATE COVERED CACAO FUDGE PROTEIN BALLS

Friday again… I know I keep saying it but seriously WHERE ARE THE DAYS GOING? This feature Friday I have chosen the incredible Laura Henshaw. I am loving her blog, instagram and latest Ebook (with Steph Smith >> LINK HERE) lately and keep finding myself back on her page (creep)! Not only is her food incredibly delicious and nutritious but she has a wonderful well minded and balanced relationship with food and the health and fitness industry. Being a model she is constantly faced with pressures to be thinner and hotter each day but she maintains a balanced lifestyle with regular exercise, healthy wholesome foods and 7-8 hours sleep each night. Laura loves her on the go high protein snacks and has recently started a protein company of her own called Four Protein >> site HERE. Laura says “My favorite snack are these delicious little protein filled chocolaty balls. They are packed with protein, good fats (from the nuts) and taste amazing (tick all the boxes.) The best part is they are completely clean and although taste like chocolate have zero added sugar.” This recipe for Chocolate Covered Cacao Fudge Protein Balls made me drool and I think you should all try it out this weekend. Nothing like a little chocolaty goodness to get you in the mood for the weekend!!

 

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CHOCOLATE COVERED CACAO FUDGE PROTEIN BALLS

Protein Ball

1 cup of almonds*
1 cup of medjool dates
1/2 cup of chocolate protein powder**
2/3 cup of organic desiccated or flaked coconut
2 heaped tbs organic cacao powder
1 tbs coconut oil
Extra coconut or cacao powder to roll balls in

Chocolate coating (Optional)

2 tbs coconut oil
2 tbs cacao powder
1/2 tsp stevia***

METHOD

1. Combine all ingredients (a part from extra coconut and cacao for rolling) for the protein balls in a food processor until combined.

2. Once combined roll into balls – I prefer mine quite small but you can make them whatever size you like.

3. Melt coconut oil and mix in cacao powder and stevia.

4. Roll balls in coconut, cacao or the chocolate mixture (this is only a good idea if they will be refrigerated at all times as the coconut oil will melt and can be quite messy)

5. Put balls rolled in chocolate mixture in the freezer for 15-20 minutes until mixture sets and then transfer to fridge. Balls not covered in the chocolate mixture can go straight into the fridge!

NOTES:

* If you are allergic to nuts you can replace the almonds with sunflower seeds/pepitas/linseed (a mix of all three is best)
** This is optional however I would recommend it adding it to increase the protein content. You could use almond meal or coconut flour instead
*** You can sweeten with your preferred sweetener- coconut sugar or honey also works.

Enjoy! Xx

Check out Laura’s website/blog >> HERE

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MINI CRUNCH BARS WITH A PEANUT BUTTER DRIZZLE – FEATURE FRIDAY

Who can honestly believe that it is Friday again ALREADY ?? The weeks are certainly flying by but if time flies when you are having fun… then I must be having a LOAD of fun!

Alas Friday is here which means 2 things for me; Feature Friday on the blog where I find one of my favourite recipes by my well loved famous foodies AND Froyo Friday in our house where we make delicious frozen yoghurt, peanut butter and banana desserts and sit on the couch in front of a movie and bring on the weekend (tonight we are watching Selma)!!!! And just to make things even more awesome – it’s a long weekend in the Nations Capital this weekend too!!

So feature Friday today is by the wonderfully talented Angela – author of the blog “Oh She Glows” . Check out her website HERE. It has been a year since she released her first book so I thought this was a fitting feature Friday. And of course I chose something with peanut butter in it!!!! These crunch bars are super easy to make and you should have most of the ingredients in the pantry ready to go. Perfect little sweet treat to have on hand when you have a sugar or chocolate craving but don’t want the chocolate or sugar!!!

MINI CRUNCH BARS WITH PEANUT BUTTER DRIZZLE

Crunch Bar

1/2 cup coconut oil

1/2 cup cacao powder

5 tablespoons maple syrup, agave or honey

pinch of fine grain sea salt, to taste

1 teaspoon pure vanilla extract

1 cup rice crisp cereal/puffed rice

Peanut Butter Shell Drizzle

2 tablespoons all-natural peanut butter

1.5-2 teaspoons coconut oil, as needed to thin out

1 teaspoon maple syrup, agave or honey

mini crunch slice 2

Directions:

  1. For the crunch bar: Line a brownie tin with two pieces of parchment paper, one going each way. In a pot over low heat, gently melt the coconut oil and then whisk in the rest of the crunch bar ingredients (except the rice crisp) to taste. Once the mixture is smooth remove from heat and stir in the rice crisp cereal. Pour mixture into prepared tin, smooth out, and then freeze for 10-15 minutes, or until the chocolate is solid.
  2. For the PB drizzle: Melt the coconut oil and then whisk in the peanut butter and liquid sweetener. Adjust to taste if desired. Scoop into a plastic baggie.
  3. Remove crunch bar from freezer and cut into 12 small bars. Snip a tiny hole in the baggie and drizzle the PB mixture onto the bar (you can also try drizzling it with a spoon, if desired).
  4. Return bars to the freezer until the PB drizzle is solid, about 5 minutes.
  5. Serve straight from the freezer or fridge. Bars will melt slightly at room temperature so I don’t suggest keeping them out long. Store leftovers in the fridge or freezer.

mini crunch slice

Thanks Angela for your awesome recipe and good luck for your next books to come!!

Happy Friday all

K

NUTS ABOUT NUTS

Nuts are an essential part of an everyday healthy diet. They are popular substitutes for many things in the raw, vegan and paleo diets and lifestyles such as almond flour, macadamia milk and cashew cheese … the options are endless. I guarantee you will struggle to find a wholesome healthy recipe that doesn’t include some nuts in the ingredient list and for good reason. Nuts are tasty, loaded with good fat, protein, fiber, nutrients and phytochemicals that are heart healthy and good for the waistline. Barring allergies, there aren’t many reasons not to include nuts in your diet.

Personally I am a peanut and almond gal. Peanut butter all day long and love a handful of almonds. But there are so many nuts out there each with their own benefit to your health and beauty inside and out. BUT like all good things they should be eaten in moderation. Ever heard the line – “30gms of nuts” – as your daily limit. That is great if you pre package all of your nuts into 30 gm portions (sorry but who has time for this?) or carry a little food scales in your hand bag (I already get enough weird looks for my million containers and healthy foods thanks).

Fun Fact: People who eat nuts generally weigh less than those who don’t.

Almonds

So you ask – what does 30 gms of nuts look like ? Can’t they just say 30 nuts. The answer to this is NO! Because all nuts have a different weight and daily intake recommendation and this also depends on how active you are too. So I ask again what does 30gms of nuts look like and what are the daily recommendations in nuts please not grams?

 

Daily recommendation of 30 gms of nuts is equal to…

24 almonds

2 Tablespoons of Peanut butter

9 brazil nuts

22 cashews

21 pecan halves

157 pine nuts

49 pistachios

13 walnuts

22 hazelnuts

 

If you are not a nut addict and are wanting to add more nuts to your diet. Here are 7 ways you can do just that.

  1. Make a granola to have for breakfast or on yoghurt for morning tea/dessert. > Granola Recipe HERE
  2. Enjoy them as a mid-day snack to help curb your appetite. > snack ideas HEREvanilla nut raw balls
  3. Sprinkle them on stirfry’s, salads, soups and casseroles. Nasi Goreng recipe HERE
  4. Enjoy the extra crunch on your porridge > RECIPE HERE or avo toast > RECIPE HERE nourishing-muesli
  5. Make them the base of a personalized trail mix – add seeds, raisins and other dried fruit
  6. Try nut butters like almond and cashew as an alternative to peanut butterpb banana bread
  7. Try nut oils to add to dressings or cook with such as; walnut, almond or peanut oil

Don’t forgot to eat your nuts – just don’t get too nuts about it!

“everything in moderation”

K

FRESH SPINACH + BASIL PESTO

This fresh spinach and basil pesto recipe is bursting with amazing flavours and it so easy to make and store. An absolute Italian herby staple in my fridge – especially if you are able to get your hands on some freshly grown organic basil.

FRESH SPINACH + BASIL PESTO

1 cup spinach

1/2 clove garlic

large bunch of fresh basil

1 cup walnuts/pine nuts

1/2 cup cashews

1 cup grated parmesan cheese

1/2 cup olive oil

squeeze of lemon juice

sea salt and pepper

pesto

METHOD: Place all ingredients in a food processor and process until well combined. Add extra olive oil if needed. Freeze portions in snap lock bags for later or store in a jar in the fridge for up to 3 weeks.

RAW ZUCCHINI Pesto Pasta recipe HERE>> 

K

CHOC-MINT SMOOTHIE BOWL

Another ‘hot’ health craze going around at the moment is pouring your smoothie into a bowl and eating it with a spoon. Yep forget jars in 2015, it’s all about the bowls… and even more about the copious amounts of decorative toppings.

My favourite ice cream flavour would have to be choc mint hands down, followed closely by coconut. This smoothie bowl literally tastes like you have smashed a whole packet of Arnott’s mint slice. Definitely worth a try!

choc mint bowl

CHOC – MINT SMOOTHIE BOWL – serves 1

NOTE: this smoothie bowl has 2 components/halves but it still the one serve

GREEN HALF

2 frozen bananas

1 scoop protein (or LSA)

Handful spinach leaves

Small handful of mint leaves

1 Tbs almond butter

1 cup almond milk

1 scoop vanilla or chocolate whey protein

Blend until thick and well combined. Pour HALF into one side of a bowl.

CHOC HALF

With the other half remaining in the blender add

1 Tbs cacao powder

1 Tbs cacao nibs

dash of almond milk

and blend. Pour into other side of the bowl. Top with almonds, chia seeds, coconut, cacao nibs, goji berries or buckinis. Go wild!!

K

NN DAY 27 – FERRERO ROCHER SLICE

Feature recipe on Kale and the Kettlebell today by Rachael Attard @rachael_attard, one of my favourite healthy raw foodie instagram accounts. She produces the most insane recipes and I just had to share this one for those of you who are Nutella or Ferrero Rocher crazy!! It is super easy – and all you need is some basic fresh ingredients and a good ol’ food processor!!

 

FERRERO ROCHER SLICE – raw, vegan, gluten free, grain free, dairy free, sugar free and paleo friendly!!

 

BASE:

1 cup hazelnuts

12 medjool dates

1 Tbs cacao powder

3 Tbs water

 

FILLING:

1 cup cashews soaked overnight

1/2 cup maple syrup

3 Tbs hazelnut butter (the brand Mayvers have an awesome one)

1 Tbs cacao powder

1 Tbs maca powder

3 Tbs coconut oil

pinch of sea salt

handful of hazelnuts

 

METHOD:

Blend base ingredients in a food processor and press into base of pan.

Blend filling ingredients EXCEPT WHOLE HAZELNUTS in  a food processor until thick and smooth. Add the handful of hazelnuts and stir in with a spoon so they stay whole.

Pour over base. Set in freezer for 6 hours!

Slice up and serve  – makes 8 large or 16 small

 

ENJOY!!! and thanks Rachael for the awesome recipe!!

 

K