chocolate protein mousse

I recently bought some Bare Blends Organic Cacao WPI Native Whey Protein, which seems to be all the rage at the moment (it's delicious and relatively clean as far as protein powders go). It's all over Instagram in people's smoothies. However, I love to eat things. So I've been trying out ways to 'eat' it. 

This is my favourite way so far: a super-creamy chocolate mousse. 

As usual, the mousse is refined sugar-free and provides satisfying good fats (from the avocado) and antioxidants (from the raw cacao powder). Before you lose your hat about the addition of avocado, don't worry, you can't taste it. It just adds a smooth and creamy texture, which the whey protein further enhances.

ingredients

1 small avocado (or half a large one)
2 tbsp Bare Blends Organic Cacao WPI Native Whey Protein *
2 - 3 tbsp raw cacao powder **
1 - 2 tbsp rice malt syrup, raw honey or pure maple syrup

preparation

1. Place all ingredients into a food processor and blend until smooth.

2. Serve with raw cacao nibs or crushed nuts sprinkled on top for crunch.


* You could use a different whey-based protein powder, but watch out for ones with preservatives and artificial sweeteners. Plant-based vegan protein powders may not give the same creamy texture, but could still be used.

** Adjust the amount of cacao powder to suit your taste (keeping in mind that the more cacao you add, the less likely you will be able to taste the avocado).

guest recipe...Nicole Swanell's 'coco not pops'

Meet Nicole Swanell. Nutritionist, health coach, founder of getrealliving.com.au and creator of these kick-arse grain-free Coco Not Pops...just like a chocolate milkshake only crunchy (and WAY better for you than the original version)!  

I first met Nicole at a CrossFit gym in Melbourne and was mightly impressed by her athleticism and passion for all things health and fitness. She is now based in Adelaide and is on a mission to revolutionise the way women value their health.

Nicole has just launched the next round of her 12 Week Get Real Living Transformation program. It's an individualised nutrition program (she only takes on 20 women at a time) that focuses on building healthy habits through simple weekly goals and healing the body from the inside. It's about nourishing the body, rather than dieting and following restrictive eating plans. You can watch the video program outline here.

The program is open for registration now and Nicole is kindly offering my readers 20% off if you get a friend to join you in the program. If you'd like to register and claim your buddy up discount, express your interest here.

Now on to Nicole's Coco Not Pops!

This chocolately, grain-free granola would make a totally indulgent and nourishing breakfast. I can't wait to make it myself and pair it with some coconut yoghurt!

ingredients

• 3 tbsp butter, melted
• ? cup chia seeds
• 2 cups mixed nuts, roughly chopped (Nicole uses 1 cup macadamias, � cup walnuts, � cup almonds)
• 1 tsp cinnamon
• ? cup honey or rice malt syrup
• 1 cup shredded coconut or coconut flakes, unsweetened
• ? cup cacao powder
• ? cup mixed seeds (such as pepitas, flaxseeds)

preparation

1. Mix ingredients.

2. Place on a tray and spread out flat.

3. Bake in a preheated oven at 170�C for 10 - 12 minutes.

4. Remove, cool, store in air tight container.

5. Serve with Greek full fat yoghurt or eat on its own. You can store it for a couple of weeks.

Makes 10 serves.

A huge thank you to Nicole for sharing her recipe and offering a special discount for her program!

For more recipes by Nicole, check out getrealliving.com.au. You can also follow Nicole on Facebook, Instagram, Twitter and Pinterest.

banana bread cookie? or muffin?

So many of you have loved my grain-free, low-sugar Banana Bread recipe, so I thought I'd create a variation...with icing! Raw chocolate icing, the kind that also happens to be good for you. 

The first time I tested the recipe I made the mixture into muffins. They are deliciously dense and perfect with a big dollop of raw chocolate icing and a sprinkling of raw cacao nibs. However, I thought the dense texture would lend itself nicely to a cookie...so I made them into cookies next time around and topped with a swathe of the icing and a sprinkling of coconut. Either way works, so go with whatever floats your boat. I personally prefer the cookie version.

As usual, the recipe is grain-free, refined sugar-free and it's also nut-free for those (like me) who can't handle too many nuts. If you're not a fan of coconut flour, you could substitute almond meal or another nut meal and just add a little extra (because nut meals don't soak up as much moisture as coconut flour).

The muffin version, waiting to be iced.

ingredients

For the cookies or muffins:

• 1 large (or 2 small) banana
• 2 eggs
• � cup coconut flour
• 1 tsp ground cinnamon
• � tsp vanilla powder or extract
• Pinch of ground nutmeg
• Pinch of salt
• 1 tbsp raw virgin coconut oil, melted
• 1 cup desiccated coconut (unsweetened and no preservatives - ingredients should just be coconut)

For the raw chocolate icing:

• 2 tbsp raw virgin coconut oil, softened
• 1 tsp tahini or nut butter (optional)
• 1-2 tsp rice malt syrup or raw honey
• 2-3 tbsp raw cacao powder
• Pinch of salt
• Raw cacao nibs and/or coconut for sprinkling on top

preparation

1. Preheat your oven to 170�C. If you're making the cookies, line a baking tray with baking paper. If you're making the muffins, line a muffin tin with 4 - 6 muffin cases or squares of baking paper (depending how large you want to make them).

2. Mash the banana in a bowl with a fork until smooth. Stir through the eggs, lightly beating with the fork to combine. Sift the coconut flour into the bowl to remove any lumps, then stir in the cinnamon, vanilla, nutmeg and salt until everything is well combined. Stir through the melted coconut oil and the desiccated coconut. This should thicken the mixture.

4. If you're making the cookies, form the mixture into balls and press onto the lined baking tray about 1cm thick. The mixture will feel quite wet, but it should hold together. If it's not holding together, add a little extra coconut flour. If you're making the muffins, spoon the mixture into the lined muffin tin. Bake the cookies for 15-20 minutes and the muffins for 25-30 minutes. 

6. While the cookies or muffins are baking, prepare the icing by mixing all of the icing ingredients together in a bowl and set aside.

7. Once the cookies or muffins are completely cold (I put them in the freezer for a few minutes because I'm impatient), they are ready to ice. If you try and ice them while they are still warm, the icing will melt and run all over the place. It's best if the icing is a paste consistency. If your icing is too runny, place it in the fridge for a few minutes then take it out and give it a good stir. If it's too hard, sit the bowl in some hot water until it starts to soften, then give it a good stir. Once you've iced the cookies or muffins, top with some raw cacao nibs or coconut and place in the fridge until the icing sets.

Makes about 8 cookies or 4 large muffins.

NB: I use a 20ml tbsp. If you have a 15ml tbsp (if you're in the US or UK), you can measure out 4 tsp in place of each tbsp.

Alyse Co-cliff...from model to health coach

Meet Alyse Co-cliff, Holistic Health Coach, founder of www.anappleaday.net.au and author of three beautiful recipe books filled with real food recipes that revolve around seasonal produce.

I first met Alyse when we were modelling with the same agency a few years back. Alyse's story is similar to that of many models who have felt the extreme pressure to maintain the 'perfect' body (I certainly experienced this pressure during my years of modelling - I remember the panic that set in every time I booked a big underwear or swimwear job - and to be completely honest, the pressure and self-critical thoughts still linger for me).

After a period of brutal workouts and restrictive eating to maintain the �perfect� body whilst modelling in the US, Alyse was left with hormonal imbalance, poor digestion and general exhaustion. Knowing that her body was suffering, she took it upon herself to find a way to start healing the damage. She is now an in-demand Holistic Health Coach who is leveraging her knowledge and experience to help others heal and achieve optimal health and wellbeing. 

I sat down with Alyse to chat about her experiences, her top tips for staying fit and healthy and her popular Choc Chia Loaf!

Following a successful modeling career, what inspired you to become a Holistic Health Coach? 

Throughout my modeling career, I always thought I was the �healthy� one. I would work out for at least an hour (sometimes 2 hours) a day, I would restrict fats and carbohydrates; I skipped the naughty stuff and would only indulge in vodka, lime and sodas when I hit the town, I did all the things I was told to do, but I could never maintain �that perfect body�.

Following this way of life, I always felt fatigued, I dealt with a lot of anxiety, I was sleeping but never woke feeling rested, I was bloated most as soon as I ate breakfast and my muscles were constantly under strain. Looking back, I�m not sure why I persisted; I guess I assumed you couldn�t look great and feel great at the same time� boy, was I wrong!

A real turning point for me was my stint in the US. I worked tirelessly to achieve the perfect body (I would spend hours on the treadmill, sometimes even at 11pm!), but nothing was ever good enough. Under pressure to �look my best�, I resulted to restricting calories. Whilst I got results, I began to feel even worse. I was willing to try anything; I went vegan, then vegetarian and whilst I convinced myself that I felt better, I began suffering from amenorrhea. I convinced myself this was because I came off the pill at the same time and it was �normal�. I was never unhealthy skinny, I looked great and clients started to agree. Before too long I started booking the big jobs and I put my concerns about my health aside.

I returned to my agency here in Australia and they were amazed at how great I looked. They were full of so much praise and enthusiasm. I tried to be excited with them. They asked me how I felt and all I could muster was �tired�. I was exhausted; I went home and slept from 11am through to 5pm that day.

I woke up that evening and I knew I had to do something different. All the advice from all the �diet books�, personal trainers, nutritionists etc. weren�t working. Always being a big fan of natural remedies, I began investigating holistic health. Turns out I had major hormonal imbalances, my digestion was all but destroyed and my body was in a constant sympathetic (stressed) response. I was a mess and needed some professional help. After searching high and low, I found some incredible people to help guide me through the repair process. I began to build my health from the ground up.

That�s when my life really turned around and I knew from that moment on, I wanted to help others do the same.

What do you love most about what you do? 

Without a doubt, I love helping clients reach that �a-ha� moment. That moment where good health is no longer a struggle, a chore or a guessing game, I love this. There is something incredibly beautiful about watching someone become so empowered it gives me goose bumps every time.    

What are the most common problems that you tackle with your clients? 

Digestive issues are a big one. With our constant exposure to the pill and other medications, environmental toxins, processed food, flavours, chemicals, additives and the like, our gut health is really struggling and this is one of the first things I look to address. As Hippocrates says �good health starts in the gut�. Another extremely common problem is that of PCOS. Unfortunately, this is becoming a much bigger problem in society today. We have had some great results with PCOS patients; it�s an area I am really passionate about.

We hear a lot about the powers of �superfoods� in the media. Are there any �superfoods� that you think truly live up to their reputation? 

One of the first things I explain to my clients is to ditch anything in their pantry labeled �super food�. We are constantly being told to buy this and buy that, in order to feel better, but in all honesty, a handful of Amazonian berries won�t help if you are still munching on foods that are causing you ill health. In my opinion, all REAL food (fresh, local, organic and seasonal food) could easily be labeled a super food in it�s own right, especially organic greens. I can guarantee that a serve of green vegetables at every meal and 2L of purified water daily will make you feel better than any �super food� ever will.  

How do you stay fit and healthy? 

I love to hike! After spending years on the treadmill, I love the outdoors and this is something I really enjoy doing. We just got back from the most amazing hike in New Zealand. I can�t wait to do more.

I also love to run barefoot in the sand, I love working with my amazing Pilates instructor (she has really changed me for the better) and I also love to indulge in the occasional Bikram yoga session.

Exercise is something I used to force myself to do. I used to smash myself at the gym for hours on end. Now I make sure that I keep active by doing the things I love. I have to work hard on keeping that stress response switched off!    

What�s in your fridge? 

Loads of seasonal vegetables! We pack our fridge full of greens and then aim to fill our plates with colors of the rainbow at each meal. Vegetables make up 80% of our fridge contents.

We don�t eat a lot of fruit, but if we do, it�s seasonal and organic and whilst I continue to repair my digestion (something I�ve had since I was a little girl), I like to eat things like papaya or pineapple for those added digestive enzymes.  We also have free-range organic eggs, grass-fed meats and wild-caught fish on hand throughout the week.

We don�t eat a lot of dairy but if we do, it�s goat�s cheese or raw grass-fed cream (for a frittata). We also have some ghee on hand, as well as some coconut oil (but usually in our pantry). Eating more fat has been one of the most incredible tools for balancing my hormone levels.

Then we have things like our sauerkraut and kombucha (to help increase gut health). And of course there is some dark chocolate � a girl has got to have some of that!

What�s your top tip for people trying to clean up their diet? 

Avoid the supermarket. I always ask my clients: �If there is such thing as a health food aisle in the supermarket, what does that say about the rest of the food in the store?� By skipping the supermarket, you automatically cut out all of the processed foods. This is a great place to start.

My next piece of advice would be to do your research, seek the help of a professional you trust (this would have saved me so much heartache) and skip the diet fads (they don�t work � trust me, I�ve tried most of them and the one�s I skipped, I know others who have� and each one of us has always failed).

Alyse was kind enough to share the recipe for her popular Choc Chia Loaf from her eBook Health, Happiness & Wholefoods, available here. The loaf uses zucchini instead of flour and is gluten-free, grain-free, dairy-free and refined sugar-free. It's rich, moist, full of chocolately goodness and contains chia seeds and magnesium rich cacao (nice!).

CHOC CHIA LOAF  

ingredients 

• 1 medium zucchini, shredded (equal to 2 cups shredded zucchini)
• 2 organic free-range eggs, whisked
• � cup almond butter (any nut or seed butter will work here)
• � cup raw honey, maple or rice malt syrup
• � cup cacao powder
• ?� cup coconut flour?
• 1 tsp vanilla extract
• 1 tsp cinnamon
• � tsp baking powder + 1 tsp lemon juice, combined
• 32g or 4 tbsp of chia seeds
• Pinch of salt 

preparation 

1. Preheat your oven to 180�C. 

2. Shred your zucchini either using the shredding attachment on your food processor or cheese grater. 

3. Place zucchini in a bowl with the rest of your ingredients; use ?a large spoon to mix well until all the ingredients are combined and you have a deep chocolate colour. 

4. Line your loaf tin with baking paper before pouring your ingredients into the loaf pan. 

5. Place in oven to bake for 25-30 minutes or until toothpick comes out clean when you poke it. Let it cool, cut and serve!

A huge thank you to Alyse for sharing her story, knowledge and delicious recipe! 

You can find her recipe books here. 

You can also follow Alyse on Instagram, Facebook and Twitter.

raw choc-mint protein slice

If you�re a fan of my Peppermint & Cacao Balls, try this slice! It provides a nice dose of protein, good fats and an antioxidant hit from the raw cacao powder. I slice it up and store it in the fridge for quick snacks (i.e. when you get home from work and are starving, haven�t made dinner yet and need something to prevent inhaling whatever is closest). It tastes best straight from the fridge.

In terms of protein powder, I�ve been using Amazonia's raw protein powder (the �natural� one), which is a raw, vegan, pea and brown rice protein with added digestive enzymes. I�m not 100% raw or vegan, but I find that I digest this protein powder well. You can easily substitute another natural (i.e. not flavoured or sweetened) protein powder if you prefer.

If you're not a fan of brazil nuts, you could substitute another �creamy� nut like raw cashews or macadamias. Or if you can't eat nuts, sunflower seeds would work well instead. If you�re having trouble finding a pure peppermint oil that can be ingested (check health food shops), I�ve been using the Obbekjaers brand, which I picked up in London. You can buy it online here. Otherwise, you could substitute peppermint essence or extract (available in supermarkets).

ingredients

• 2 cups raw brazil nuts (or cashews, macadamias or sunflower seeds)
• � cup Amazonia raw protein powder
• ? cup raw cacao powder
• ? cup coconut flour
• � cup raw virgin coconut oil, softened
• 1 tbsp rice malt syrup (or raw honey)
• 2 drops pure peppermint oil
• water and apple cider vinegar (if you're soaking the nuts)

preparation

1. Place the nuts in a bowl and cover with water and a dash of apple cider vinegar. Leave to soak for at least 4 hours (I leave them in the fridge to soak overnight). This helps to break down the enzyme inhibitors inherent in nuts so that they are easier to digest. But you can skip this step if you prefer.

2. Drain the nuts and rinse well (if you soaked them). Process the nuts in a food processor until you get fine crumbs that are starting to clump together. Stir through the protein powder, cacao powder and coconut flour.

3. Stir through the coconut oil, rice malt syrup and peppermint oil until everything is well combined. Now is a good time to taste the mixture - you may prefer to add a little extra rice malt syrup if you like things sweeter (but don't go crazy!).

4. Line a loaf tin with non-stick baking paper (I use a 23 x 7 cm loaf tin). Press the mixture into the tin and leave it in the fridge or freezer to set. Once it has set, remove it from the tin and cut into squares. Store it in the fridge.

NB: I use a 20ml tbsp. If you have a 15ml tbsp (if you're in the US or UK), you can measure out 4 tsp in place of each tbsp.