This would have to be my signature and most successful to date raw sugarfree dessert. Firstly if you know me well you will know that I am … how shall i put this… a HUGE fan of (some might say obsessed with) peanut butter. Not only does it taste amazing but it also has amazing health benefits. Peanut butter, and I am talking the natural no added sugar or vegetable oil ones, is chock-full of heart-healthy monounsaturated fat which reduces belly fat, decrease your risk of diabetes, heart disease and other chronic health conditions. The combination of fibre and protein fills you up and keeps you fuller for longer, so you eat less overall. One study published in the Journal of the Medical Association found that consuming about 2 tablespoons a day at least 5 days a week can lower the risk of developing diabetes and belly fat by almost 30%. Hell yes!!!

So get your spooning on!!!





1 1/4 C rolled oats

1 C pitted dates (soaked overnight in water)

½ C cacao powder

½ coconut oil / olive oil

2/3 C honey or pure maple syrup



1.5 C natural peanut butter

1 C pitted dates soaked overnight in water

2/3 C honey or pure maple syrup

4T coconut cream Note: don’t shake the tin – use the thick cream from the top

1tsp sea salt



Block of dark chocolate or homemade raw chocolate (see alternative recipe at bottom)

¼ C natural peanut butter

1-2T coconut cream

1tsp sea salt

* Salted crushed peanuts for topping



The best part about this recipe is that although it has so many nutritious amazing ingredients- it’s really simple!! It’s a whizz layer freeze style of baking.

It is 100% vital to have a food processor (blenders have been known to break in our house in the attempt of blending dates and peanut butter)

and you will need to soak the dates overnight AND it takes atleast 4 hours or overnight for the final product to set!!!! These times cannot be compromised or substituted. I say this now because there is nothing worse than getting to the end of a recipe and planning to plate up in 5 mins and then reading “set in fridge overnight’ Trust me – been there done that and it is totally worth the wait!


1. Blend the oats in the food processor (FP). Drain the soaked dates and blend with oats until combined – about 30 seconds. Add the oil, honey and cocoa. This should form a thick doughy base. Depending on your FP you might need to add more oats if it’s too soft. You want to have to ‘press’ the base into the tin not pour it.

2. Press into a large brownie tin lined with baking paper and refridgerate. If it looks like you have quite a lot (even once the taste testing is perfected) then press some into small patty pans to make little cupcake size peanut butter treats. I use these cute heart shape mini tart tins which make for a super special sweet treat!

3. Now the caramel centre – get those finger licking skills ready. Place the drained dates into the food processor and blitz until a smooth caramel consistency. Add peanut butter, coconut cream, salt and honey and blend for 1 minute until creamy and lump free. Pour over the chocolate brownie base and refrigerate. Now get those fingers into the food processor and lick the thing clean – once the blades are removed of course! This high protein, good fat and fibre rich layer is to die for…  and it means less elbow grease in the kitchen sink cleaning!

4. Melt the dark chocolate in a bowl either over the stove or slowly in a microwave. Once smooth (and not burnt) add the peanut butter, coconut cream and sea salt and stir until it is well combined. Pour over chilled peanutbutter caramel layer and top with crushed peanuts. Place in freezer for 3-4 hours minimum or overnight for best results.

5. When ready to serve simply take out of tin and let it thaw on the bench for 10-15 minutes. Cut into slices and enjoy! You can freeze ready to grab slices for up to 8 weeks. Little tip when slicing – if the chocolate ganash is really hard and proving difficult to chop, cut long ways and then turn the slice on its side and cut the fingers/pieces that way. It is easier to cut on a small ‘edge’ side rather than flat chocolate. Little bit of architecture model making knowledge there :)

Goodluck, have fun, taste/sample regularly and let me know how it goes! Put your photo up on instagram and tag me @katie_kale_kettlebell or hashtag #kaleandthekettlebell nom nom nom






1/3 C coconut oil

1/3 C cacao powder

2-3Tbs honey or maple syrup

Melt coconut oil and combine with honey and cacao powder until smooth. Add in place of the melted dark chocolate for the ganash topping.


PALEO: To make this recipe paleo you can simple replace the 1 1/4 C rolled oats with nuts of choice. Almonds or a mix of ABC – Almond Brazil and Cashew would work perfectly.

VEGAN: To ensure the recipe is totally vegan use Maple syrup in place of the honey


It has been a while since I have done a Feature Friday on the blog. Sorry – I have been traveling the world sunning myself for hours on pebbley beaches and cheersing to cocktails at sunset (a lovely way to live for those interested) But it also means that I have neglected a part of me that I am passionate about. My Health, fitness and wellbeing and writing . SO back to the drawing board they say and what better way to start than an Italian style FEATURE FRIDAY. And what better Italian dessert than the ever so famous Tiramisu. This gluten, sugar and dairy free Tiramisu is one to add to the to do list this weekend or the next family affair. An old sugary favourite with a healthy kick thanks to the gorgeous foodie blogger Emily from “This Rawsome Vegan Life”  Continue reading “FEATURE FRIDAY – RAW VEGAN TIRAMISU SLICE”


Because I don’t keep things very private or quiet (never have) you probably ALL know that today is my last day at work. It feels like the last day of school. The unknown of leaving high school or graduating university. Anyway enough of that for now… as my last Friday at work I thought it fitting to have en epic Feature Friday. As a kid those Jaffa chocolate balls were my fave! I love the combo of chocolate and orange (thanks to my dad) and have been drooling over a Jaffa cheesecake for a while now. Continue reading “RAW CHOCOLATE ORANGE JAFFA CHEESECAKE – FEATURE FRIDAY”


Yes that’s right – spinach and NO you cannot taste it but it makes the slice look incredibly green and the kids (or fussy partners) won’t even know it’s in there. I am all about the hidden veggies and extra nutritious ingredients. Refined sugar free, dairy free, gluten free and paleo friendly this slice is sure to impress. Perfect slice to whip up before a bbq or to take for dessert at a dinner party or kids party. Every one will love it !

You can eat it straight from the freezer or simply let it thaw for 5-10 mins. I like it straight from the freezer because it takes me longer to eat it and therefore I enjoy it more!! Simply cut yourself a square and you’re nourishing with the best of minerals, fats, amino acids and healthy carbohydrates. Your body will love it – not to mention your taste buds!!!




8 Medjool dates pitted

3 Tbs cacao powder

3/4 cup almonds

1/2 cup macadamias or walnuts

2 Tbs coconut oil

2 Tbs maple syrup or honey

pinch of sea salt

optional crunch – 2 Tbs cacao nibs


1 cup cashews

1/2 cup maple syrup or honey

1 cups shredded/desiccated coconut

1/2 cup coconut oil

2 Tbs coconut cream or coconut yoghurt

4 drops mint oil / essence

1 handful of spinach (to make it green – you cannot taste it)


1/2 cup coconut oil melted

1/2 cup cacao powder

1/2 cup maple syrup

Option for the minty lovers: additional 3-4 drops of mint oil / essence in chocolate topping

choc min t


Place all base ingredients (except the cacao nibs if you are adding them) in a food processor and pulse until well combined and smooth. Add the cacao nibs and pulse lightly for an extra 15-30 seconds.  The added crunch is divine.

Spread base into a lined tin and place in freezer.

Meanwhile place all the coconut mint cream ingredients in the food processor and process until combined and creamy. This may take up to 3-4 mins. Spread evenly over the base and place back in the freezer.

In a clean bowl combine the melted coconut oil, cacao, syrup (and optional mint) for the chocolate topping. Stir until combined and all the cacao lumps are gone.

Pour oven the mint cream and place back in freezer for up to 6-8 hours to completely set.

Can store in the freezer for up to 6 weeks but I can guarantee it wont last that long!



There are so many healthy alternatives to sugar coated LCM and muesli bars on the market although many of them contain nuts making them a no-no for school lunch boxes and some work places due to strict allergy control.

Try these nut free banana granola bars. They are perfect to freeze and make for a wonderful lunch box idea. Not only are they nut free, but they are also gluten, dairy, refined sugar and soy free AND paleo friendly. Yep, these healthy bars tick all the boxes.



3 cups old fashioned oats

3 large ripe bananas

3/4 cup shredded coconut

1/4 cup pepitas/sunflower seeds

1/4 cup goji berries

1/4 cup diced dried apricots

1 Tbs chia seeds

2/3 cup apple sauce

3 Tbs honey or maple syrup

1 tsp cinnamon

1 tsp nutmeg

1 tsp sea salt


METHOD: Spread oats, coconut and seeds out on a baking tray and lightly spray with olive oil. Bake for 10-12 minutes until lightly toasted. Meanwhile mash bananas and add all other ingredients. Fold in toasted oat mix and pour into a lined brownie/slice tray. Bake at 180 degrees Celsius for 45-50 minutes until brown. *varies between ovens so just watch carefully after 35 mins. Cool in tin for 5 minutes before transferring to wire rack. Cut into about 18 bars and store in the fridge. Great for freezing too!


Happy baking all



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!!