Delightful! These are quite simply little pots of fluffy chocolate joy. I resisted for years trying out avocado-based desserts, and I now realise what a terrible decision this was! The flavour and texture is literally identical to a classic French mousse recipe using sugar, eggs, and cream, and I challenge anyone to tell the difference in a taste test. It takes only 60 seconds to whip these up on a blender, so it's a perfect solution when you're hit with a chocolate craving. The best part is the true beauty of the ingredients--avocado and raw cacao are two of nature's healthiest jewels. There's no need to feel guilty indulging in this as a snack or following a meal. Just reduce the fat in your meal to make room for the 1/2 avocado in this recipe, and you're all set. (Also adjust the carbohydrates if you are adding dates to the mixture).
In a high-speed blender, combine the flesh of one whole avocado, 4-6 Tbsp raw cacao powder, 125-175ml water, and 1/2 tsp vanilla extract. This tastes delicious without added sweetness, but if you'd like a little bit, add 1/8-1/4 tsp liquid stevia or 2-4 pitted dried dates. The trick with this recipe is to start with the lower amount of each ingredient, blend, then taste. Exactly how much you need will depend on the exact size of the avocado you are using as well as the minimum liquid your blender requires in order to operate and blend the ingredients. Start with 125ml water (1/2 cup), then add just a bit more until your blender turns the avocado and cacao powder into a very fluffy, light, mousse. If you are using dates, blend the water and dates first, then add the remaining ingredients to ensure the smoothest result. Spoon equally into two dishes. Enjoy immediately or store in the fridge for later.
serves 2 (multiply ingredients to serve more)
Oh, yes! Carrot cake reinvented to perfection. No wheat or refined sugars in sight. Just lovely whole food ingredients, low in natural sugars, full of natural high-protein and nutrient-richingredients. Filled with antioxidant, brain-boosting walnuts and skin-loving, eye-brightening carrots. This is a treat for your mouth and your body.
Pre-heat the oven to 175 C/350 F. In a food processor, combine 100g pitted dates, 100g almonds, and 50g walnuts. Pulse until well ground but still with texture from some chunks and bits. Transfer to a large bowl and add 50g ground flaxseed, 2 tsp ground cinnamon, 1/2 tsp bicarbonate of soda, and 1/4 tsp sea salt. Stir until thoroughly combined, then incorporate 150g grated carrot, mixing in well. Set aside. In a blender or by hand, beat 1 medium egg and 200ml almond milk until frothy. Add to the dry mix and fold in, retaining as much of the frothiness as possible. (The flax seeds will make the batter quite sticky.) Scoop the batter into silicon baking cups, filling to the top and levelling off flat. Place the filled cups onto a baking tray. Bake for 20-25 minutes until firm to the touch. Remove from the oven and leave to cool. Only once cooled, remove the cupcakes from the silicon baking cups. Place a dollop of 35g Greek or Icelandic Skyr yoghurt on top to frost each cupcake or use dairy-free coconut yoghurt. For the dairy-free option, combine 300g coconut yoghurt with 1-2 tsp lemon juice (enough to give it a slight tang). Mix thoroughly and generously frost each cupcake.
makes 9 cupcakes
You might call this a smoothie... But it feels much more like a creamy, dreamy milkshake. It's a great snack to boost energy levels or, if you're feeling adventurous, a crazy looking dessert. This is a practical way to increase your antioxidant intake to support inflammation, detoxification, anti-aging, skin health, fatigue, and fat loss. Really, anything you're looking to improve about your health.
In a high-speed blender, add 100g frozen berries, 75g-100g frozen spinach, 4 pitted dates (more if additional sweetness is desired), 20g flaxseed oil, roughly 1/2 tsp fresh turmeric root, and roughly 1 tsp fresh ginger root (optional). Add just enough water so that the blender will operate. Blend on high until creamy and all the ingredients are liquidised. Enjoy!
Chocolatey, fudgey goodness! These brownies are made from wholefood ingredients, no refined or extracted sugars, wheat, grains, or gluten. This is a brownie recipe that you can feel good about having. I like to use raw cacao powder to maximise the antioxidant benefits. I also treat these primarily as a carbohydrate--if I am having them as dessert, I don't include other carbohydrate foods in the meal. This helps keep blood sugar levels balanced. There are also two versions of the recipe as you transition away from refined sugars, one with more dates and one with less. The more you can bring down the number of dates used for sweetness, the better.
Pre-heat the oven to 175 degrees C/350 degrees F. In a large bowl, add 125g raw cacao powder, 15g (1 Tbsp) ground flax seed, 75g ground almond or almond flour, 1/2 tsp bicarbonate of soda, and 1/4 tsp sea salt. Mix until thoroughly combined and ensure that any lumps are fully broken up. Set aside.
In a high-speed blender, combine 1 medium egg, 2 tsp vanilla extract, 250ml almond milk, and 180g pitted dates (alternatively for less sweetness, use 120g dates). Blend on high until the dates are fully liquidised and no pieces remain.
Gently fold the liquid mix into the dry mix with a spatula or wooden spoon, keeping as much as the fluffiness and possible while still incorporating the ingredients together. Place a long rectangle of baking paper, 9 inches by 15 inches, into a 9-inch x 9-inch baking dish. The paper will hang over the baking dish on two sides. Spread the batter evenly into the baking dish, keeping it just shy of touching the edges of the dish. Bake for 35-40 minutes until the brownies are still a bit moist on the inside but firm to the touch. Leave in the pan to cool, then use a sharp knife and run alongside the two edges of the pan not covered by baking paper to loosen the brownies from the sides. Grasp the baking paper on the two overhanging edges and lift the brownies out of the dish. Place onto a cutting board, then use a serrated knife to gently cut the brownies into 16 equally-sized squares.
makes 16 brownies
A scrumptious little treat that you can feel good about. Four very simple ingredients and 15 minutes is all you need. These also make a wonderful raw cookie, too. Try using 4 cookies as the carbohydrate and most of the fat component in a meal, and you can enjoy these regularly! (They follow up beaitifully a chicken and greens salad drizzled with a bit of olive oil.) Walnuts are a brilliant source of vitamin E, which is excellent for the brain, skin, and immune system. It also keeps our blood fluid so it can flow easily throughout our body.
Pre-heat the oven to 175 degrees Celsius. In a food processor, combine 150g walnuts, 100g pitted dates (about 12 dried dates), 1/2 tsp ground ginger (or 1 tsp for a big ginger kick), and 1 medium egg. Pulse on high until the dates and walnuts are finely chopped. Mix in with a spatula any egg that hasn't incorporated fully. Scoop the batter in 1 tablespoon sized balls onto a baking sheet lined with parchment, then press down into 2-inch circles. Bake for 10-12 minutes (or 15 minutes of you like them a bit crispier). For the raw version, omit the egg, then shape the food processed mix into flat cookies, balls, or bars.
makes 16 baked cookies
I'm a big believer in healthy treats now and then. If we permanently deny ourselves, we just end up revolting against the restrictions, probably in a big way! These cookies are super tasty but totally free of refined carbohydrates. The sweetness comes from dates and molasses, and white flour is replaced by ground almonds. Loads of ginger and cinnamon provide antioxidants and help balance blood sugar. Fantastic!
In a large bowl, combine 160g (1.5 cups) ground almonds, 2.5 tsp ground cinnamon, 3.5 tsp ground ginger, 1/2 tsp ground cloves, 1/4 tsp sea salt, 3/8 tsp bicarbonate of soda, and 1/2 tsp ground psyllium husks until mixed well. In a high-speed blender, add 90g (6 Tbsp) melted coconut oil, 110g (1/3 cup) molasses, 2 Tbsp nut milk, and 15 pitted medjool dates (175g). Blend until creamy and smooth, then add to the dry ingredients and mix well with a spatula to combine. Leave the mix to sit for 30 minutes, and in the meantime, pre-heat the oven to 175 degrees C/350 degrees F. Line a large baking tray with baking paper, and use a 1 tablespoon measure to scoop the cookie dough onto the tray, leaving one inch between each. Use a spoon or spatula to press each dough ball into a thin cookie, making sure the cookies don't touch. Bake in the oven for 12-15 minutes until the edges just start to change colour. It will be tempting to bake these longer, but don't! They will firm up as they cool. Enjoy!
makes 30 cookies
Sometimes, I miss ice cream so much it hurts. It makes it hard to remember (or care) just how bad all that incrediblely delicious sugar and cream is for the body. This recipe helps me stay true to my health goals without giving up or going without. Luscious strawberries are combined with nut milk and cashews instead of cream and dairy milk, while dates replace the sugar. This is one milkshake that you can enjoy! It makes an amazing accompaniment to a bunless burger with salad. Classic.
In a blender, combine 1 cup almond milk, 2 dates, 1/2 tsp vanilla powder (or 1 tsp vanilla extract), and 30g (1 medium handful) cashews. Blend on high until creamy. Slowly add 1 cup frozen strawberries (about 150g), adding more almond milk, if needed. Blend until creamy and thick, but not too thick. Add another date if additional sweetness is required.
makes 2 medium shakes or one large shake.
Sometimes we need a quick, no-fuss, high-protein breakfast to get us going in the morning. Never fear! Super-hero yoghurt is here! It contains about 35g protein, 20g fat (if using non-fat yoghurt), plenty of antioxidants, and just enough carbohydrates to keep you going without spiking your blood sugar. I often drink with a blended green juice on the side or a big mug of herbal tea, depending on my mood.
In a bowl, combine 250g Green or Icelandic Skyr yoghurt (must contain at least 9g protein per 100g), 40g mixed raw nuts and seeds, 1/2-3/4 cup total chopped apple and berries. If desired, top with 1/2 tsp cinnamon or a dash of stevia for sweetness.
Easiest and healthiest chocolate chip cookies you'll ever make! Yes, you'll feel indulgent eating one of these with your coffee or tea, but they are also an extremely practical and quick grab-and-go protein option when you don't have time to mess around. 4 cookies contains about 20g of protein--a very decent full-meal serving--along with plenty of healthy fats and just enough carbohydrates from the nuts and seeds to be well-balanced. These cookies contain no other sugars, dried fruit, or anything else to confuse your body. The only thing missing is a generous source of fresh vegetables and leafy greens. (Which you can solve in a flash with either a few stalks of celery and some cucumber sticks or a quick Green Blended Juice!)
In a food processor, grind 100g raw almonds on high speed until broken into very small pieces. Next add 20g each raw walnuts, pumpkin seeds. sunflower seeds, and sesame seeds to the almonds and process again on high speeds until a chunky mix of powder and small pieces remains. Transfer the mix to a bowl and add 20g chia seeds, 35 drops liquid stevia, 1 tsp vanilla extract, 2 Tbsp almond milk or water, and a small handful (15g) cacao nibs. Mix with your hands to thoroughly combine and then form into 9 equally-sized balls. If desired, lightly press and form each ball into a 1 centimetre-thick round circle, just like a cookie. Store any extras in the fridge.
makes 9 cookies
I've been experimenting with eating fats and carbohydrates at separate meals as a way to optimise my particular metabolic genes. Doing this has forced me to rethink some of my go-to recipes, and these bars are one of the results! They contain no fruit or added sugar and are an amazing low carbohydrate energy source to have on hand when you need to thrown together a quick meal or snack.
In a food processor, combine 85g ground almonds, 15g sunflower seeds, 15g, pumpkin seeds, and 15g sesame seeds. Pulse until the seeds are small and chunky. Transfer to a bowl and combine with 15g chia seeds, 15g whole flax seeds, and the juice and zest of one lime. Mix until the juice is incorporated and the seeds are all sticking together. Now add 10-20 drops of liquid stevia to taste and stir thoroughly to incorporate. As an added bonus option, stir in 1/4-1/2 tsp matcha green tea powder for the brilliant green colour and a boost of extra antioxidants. Press the mix into a small square dish so that it is 1/2-inch in depth and then cut into 8 bars. Or form into bars or balls by hand. Store in the fridge.