Spelt flour is packed with nutrients, vitamins, minerals and essential organic compounds which wheat does not contain. It is higher in fiber and protein than other wheat grains and contains less gluten than regular flour meaning it is easier for some to digest. Spelt is great for regulating the body’s metabolism, increasing circulation, building strong bones, boosting digestive function and lowering blood sugar levels. Last year I experimented a bit with the healthy hot cross bun alternatives out there and like all good chefs (ok im not really a chef lets rephrase…) like all good foodies I had some fails.Continue reading “DAIRY FREE SPELT HOT CROSS BUNS “
It’s that time of the year again where Poppy’s are blooming and people gather at dawn to show their respect for the diggers who fought for our country 100+ years ago Continue reading “ANZAC BISCUITS”
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”
Forget the diamonds, jewels, fine dining, champagne and red roses… Valentine’s day is all about the CHOCOLATE and lots of it. If there is one thing you should all know about me – the way to my heart is all about the food. Strawberries coated in dark chocolate, decadent slices, choc-raspberry tarts and cheesecakes or any cake for that matter oozing with chocolatey goodness. Sugar free of course!Continue reading “COCONUT CHOCOLATE LOVE BISCUITS”
What’s a freezer without a stash of wholesome muffins? Every second Sunday I find myself in the kitchen whipping up a large batch of healthy banana muffins for on the go quick snacks, morning teas or when you just feel like a muffin. These are quick and simple and a great recipe for the kids (nut free) Give them a go! Continue reading “SUGAR FREE BANANA AND BLUEBERRY MUFFINS”
Happy Halloween. I personally have never been a big one for celebrating Halloween but with social media these days taking over the world you can’t hide from it. Let’s put the chocolate and sweets aside and focus on the pumpkin. Pumpkin is a great versatile vegetable and believe it or not is a great addition to smoothies. Continue reading “HALLOWEEN PUMPKIN SMOOTHIE”
If you follow any health or fitness foodie on instagram you are bound to have come across Matcha Green Tea Powder. Not only does it have the most beautiful green colour and make everything look stunning, it is amazingly good for you too. Just like regular green tea which is packed with antioxidants, matcha is great for your insides and metabolism. Green tea not only speeds up your metabolism and gives you energy, it is great for detoxing and weightloss! Continue reading “MATCHA COCONUT BALLS”
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!!!
CHOC PEANUT BUTTER SALTED CARAMEL SLICE GF SF DF V* P*
CHOC BROWNIE BASE
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
PEANUT BUTTER CARAMEL CENTRE
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
CHOC GANASH TOPPING
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
*ALTERNATIVE RECIPE OPTIONS
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
Whether it is the fact that Valentine’s Day is this weekend or that people seem to be talking about what they are “giving up” for lent, there’s no hiding the fact that chocolate is in the air. These heart shaped chocolate lemon curd tarts are the perfect raw Valentine treat. Continue reading “CHOCOLATE COCONUT TART WITH LEMON CURD FILLING”
5 WAYS TO PIMP YOUR AVO TOAST
Avocado toast is just one of those ultimate classic dishes right? It is quick, easy, looks gourmet, tastes insane and is super healthy for you – not to mention ON EVERY breakfast menu worth looking at. Hello carbs and healthy fats! Ahhh I have been addicted to avocado toast for quite some while now and it makes the perfect breakfast, morning tea snack, quick lunch, arvo hunger snack or easy lazy dinner. Mmmm you can’t go wrong with natures butter!! Here are 5 new ways that you can pimp your avo toast and make it a little more gourmet or interesting! These combos aren’t for everyone but hopefully one of them tickles your fancy. Otherwise – just stick with the classic.