Cuckoo for cocoa! Thats the catch phrase for Cocoa Krispies, right? Well, even if it's not, it's fun to say! If you or the family struggle to give up the fun breakfast treats or you are nostalgic for simpler times, this recipe is perfect. It's sugar-free and very low in carbohydrates but packed with natural goodness: protein, fats, nutrients, and antioxidants. It will fill you up without sending you on a sky high sugar rush. The cinnamon helps improve your insulin sensitivity and balance your blood sugar. The cacao confers loads of anti-aging and anti-inflammatory phytonutrients. Chocolate is back for breakfast, kiddies!
In a bowl, combine 1 medium egg, 100ml almond milk, and 3/4 tsp liquid stevia (optional for sweetness). Mix until well combined. Then add 150g ground almonds, 4 Tbsp ground cinnamon, and 4 Tbsp raw cacao powder. Mix thoroughly, and if it's too dry, add a splash of almond milk. You're aiming for a cookie batter style consistency.
Line a large baking tray with baking paper and drop tablespoon sized dollops of batter evenly spaced, like you're making cookies. Spread each one out until it is fairly thin, about 1/2 cm (1/4 inch) height. Bake at 150 degrees Celsius (300 degrees F) for 10-15 minutes until firm. Remove from oven and break into small pieces, then spread the pieces evenly across the tray again. Place back into the oven and bake for another 10-15 minutes until crispy. Remove the tray from the oven, let the crispies cool, then transfer to an airtight container.
You can also omit the egg and dehydrate these for a raw vegan version.
makes 3 servings (multiply ingredients to serve more)
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)
This is a deliciously simple hummus you can make in 3 minutes flat or fancy up with a little more work. First, however, let's unravel the "hummus controversy". Is it a super healthy snack? Or is it bad for us because of all the fat? Or because it contains carbs? Or even worse, because it contains both carbs and fat? No one can seem to agree! So, let's break it down logically. One half of this recipe, which is probably about how much a person ends up eating when they munch on hummus, contains 44g fat, 25g carbs, and 15g. This is just about a perfect. Throw in some non-starchy vegetables (which contain another 5g protein), and you have a really well-balanced meal. But does anyone ever really eat a hummus salad? Umm, no. Hummus is normally eaten with bread or or sweet potatoes or rice or chicken or avocado or dressing or a whole load of many, many other things. And when eaten as a snack, even with just some veggie sticks, this is essentially a full meal. Now we can start to see the danger of hummus. It is a powerful source of fat, carbs, and protein, so use wisely. Other than this, go forth and hummus!
To a food processor or blender with a tamper, add 250g (1 tin) rinsed, drained chickpeas, 4 Tbsp (48g) olive oil, 4 Tbsp (50g) light tahini, juice of 1 lemon (3.5 Tbsp), 2-4 minced cloves garlic (start with 2), and 3/4 tsp sea salt. Pulse or blend until creamy (a few lumps are fine). Taste and add a bit more salt or garlic as needed. If the food processor or blender is struggling, add a tiny bit of water to assist.
To fancy things up, sprinkle with a few chopped pecans, minced jalapeños, chives, and/or caramelised onions.
makes 2 snack servings or 2 meal servings
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!
Nachos, but better. The two worst ingredients for health and weight management in classic nachos are the tortilla chips and dairy fat (cheese and sour cream). The rest--lean beef or beans, vegetables, guacamole... All great! But take away the tortilla chips and cheese, and nachos just aren't nachos--until now! The mini sweet peppers are crunchy and such an amazing replacement for tortilla chips (containing highly processed carbohydrates and manufactured vegetable oils) that you honestly won't notice the difference. Instead of all the dairy fat (containing palmitic saturated fat, which most of us struggle with for body fat storage--otherwise, dairy fat is wonderful and much better than vegetable oils!), a high protein Skyr or Greek yoghurt dip replicates the original deliciously. Add some guacamole, and you're in heaven. These are a great meal or party snack!
In a saucepan, add 1 tsp coconut oil over medium heat. Warm the oil until hot, then add one large chopped leak (remove the woody top but include as much of the green as possible). Stir thoroughly, then cover and let cook for 5 minutes, stirring occasionally. Add 350g lean beef mince and 1/2 tsp sea salt. Use a wooden spoon or spatula to break the mince into small pieces and combine with the leek.. Cover and continue cooking over medium heat for 10 minutes. Add 100g grated celeriac root (peel removed) to the pan along with 1 tsp fajita mix, stir, then cover and cook for 5 more minutes. Taste the mix, and add up to 1 tsp further fajita mix plus sea salt to taste, if needed.
While the beef mix is cooking, slice 18 mini sweet peppers in half, removing the stem and de-seeding. When the beef mix is done, place about 1 Tbsp mix into each pepper half, pressing firmly to fill.
Meanwhile, finish the dish off with homemade guacamole and yoghurt ranch dressing.
serves 4 (makes 36 stuffed pepper halves, 9 per serving)
Guacamole made even better. Seriously, need you know more? This is some of the most more-ish guac you'll ever try, and its nutrient superpowers are ramped up with extra flavours. Fresh cilantro (coriander) is purposely excluded from this recipe, but if you're lucky enough not to have the gene that causes a revulsion to cilantro (no joke), add 1-2 Tbsp chopped fresh cilantro to taste along with the chili powder.
In a bowl, combine 2 Tbsp minced red onion, 2 chopped avocados, 1 minced clove garlic, juice of 1/2 fresh lime, and 10 cherry tomatoes cut into eighths. Mix and moosh together with a wooden spoon until creamy but with some lumps. Add a pinch of red chili powder and sea salt to taste, mixing thoroughly to combine.
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
Bread. Probably what we miss most about going grain-free and feeding ourselves for health. It's frightening to think of a bread-free world! It's not necessary the bread itself, however, but everything we can do with it. Cheese! Toast! Sandwiches! Burgers! That stuff I truly miss, which makes these flaxseed buns a life-changing revelation. The recipe is inspired by the Hemsley sisters and my wonderful colleague, Alma. They are light, fluffy, and delicious. Their consistency and flavour is a bit like a combination between bread, scones, American-style biscuits, and popovers. Honestly, you could give this to someone and they would never guess it's not regular ol' wheat. The buns freeze beaitifully (cut them in half first), and then either defrost or pop in the toaster for immediate use. Breakfast toast is back! Lunch sandwiches have returned! Spaghetti (vegetable of course!) can once again be enjoyed with garlic bread! Nutritionally, they are high in protein and whole food fats. There contdin about 10g protein and 12g fat per bun, so they incorporate very nicely into an overall meal balance.
Turn the oven on to 175 C/350 F to pre-heat. Place 3 Tbsp coconut oil or butter into a small ramekin or oven-safe container and place into the oven as it heats. Remove once melted. Pour into a blender, then (in this order) add 150g whole flaxseeds, 3 Tbsp water, 3 Tbsp lemon juice, 1/2 tsp sea salt, 3 medium eggs, 2 pitted dates (15g), and 1 tsp bicarbonate of soda. Blend minimally (as little time as possible) on high until light and creamy and a dough-like consistency forms (a few whole flaxseeds here and there is fine). Scoop out into six equally sized amounts and place evenly on a tray lines with parchment paper. Press and spread the mounds down slightly until they are about 1 inch (2 centimetres) in height. Sprinkle with sesame seeds (optional). Place in the over and bake for 20 minutes, give or take. (Check at 15 minutes to see if they are browned and spring back nicely to touch.)
You can also make these by hand by using pre-ground flaxseeds and first mixing all the liquid ingredients, then adding the dry. You'll need to omit the dates and replace with 1/2 Tbsp maple syrup. I much prefer the blender technique, however!
makes 6 buns
A girl can't lie. This loaf is gonna change your life! But I've gotta give the credit of invention to the Hemsley sisters in their first cookbook; I've just added a few of my own twists. Two slices form an excellent carbohydrate part of any meal. And don't let the name, buckwheat, mislead you. Buckwheat isn't actually wheat. It's from a totally different family of seed grains, so if you're wheat or gluten intolerant, this will work for you. The bread is dense, flavourful, and has a texture similar to Scandinaviam brown bread--a bit moist and super yum. I love that squash and seeds form the lion's share of the dough and that the grain (buckwheat), is minimised. Only enough is used to give it texture. This makes for a beautiful balance between health and pleasure and a low enough impact on carbohydrate intake that most people can enjoy a slice or two now and again.
Pre-heat the oven to 175 degrees C/350 F. Cut a small squash (whatever type you like, pumpkin, acorn, butternut) in half and place on a tray in the oven to bake for about 40 minutes until the flesh is soft. You don't even need to clean out the seeds and stringy bits. We're gonna use them, too. When the squash is cooked, scoop out 215g of flesh, including the seeds, and pulse in a food processor until fairly smooth (it's ok to have a few lumps). Add the following ingredients to the squash and then pulse again to incorporate: 110g buckwheat flour (you can grind whole buckwheat in a coffee grinder or buy pre-ground), 4 tbsp arrowroot powder, 1/4 tsp bicarbonate of soda, 1/2 tsp sea salt, 1 tbsp ground flax seed, and 2 tbsp lemon juice (add this last). Transfer the mix to a bowl and stir in the following: 60g each of pumpkin seeds, sunflower seeds, and sesame seeds. Form the dough by hand into a loaf shape and place on a baking tray lined with parchment. Cut shallow slices along the top. Place into the oven and bake for 40-45 minutes until lightly browned. It will be a bit moist in the middle with nice crusts on the outside.
Makes 10-15 slices.