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!!
CHOCOLATE COVERED CACAO FUDGE PROTEIN BALLS
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***
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!
* 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.
Check out Laura’s website/blog >> HERE
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.
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…
2 Tablespoons of Peanut butter
9 brazil nuts
21 pecan halves
157 pine nuts
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.
- Make a granola to have for breakfast or on yoghurt for morning tea/dessert. > Granola Recipe HERE
- Enjoy them as a mid-day snack to help curb your appetite. > snack ideas HERE
- Sprinkle them on stirfry’s, salads, soups and casseroles. Nasi Goreng recipe HERE
- Enjoy the extra crunch on your porridge > RECIPE HERE or avo toast > RECIPE HERE
- Make them the base of a personalized trail mix – add seeds, raisins and other dried fruit
- Try nut butters like almond and cashew as an alternative to peanut butter
- 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”
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
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>>
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 SMOOTHIE BOWL – serves 1
NOTE: this smoothie bowl has 2 components/halves but it still the one serve
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.
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!!
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!!
1 cup hazelnuts
12 medjool dates
1 Tbs cacao powder
3 Tbs water
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
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!!