blonde protein cookies

So these are basically a 'blonde' version of my Chocolate Protein Cookies for anyone who can't handle cacao (the caffeine can be too much for some) or wants to mix things up a bit! I make them for my boyfriend regularly, so I've made a few adjustments to the recipe over time. This is actually my favourite version.

 

As I've said before, these cookies make a great breakfast on the run. The addition of good fats and protein makes them really satisfying. Also a good post-workout snack. 

I use Amazonia's raw natural protein powder in the cookies, but you could substitute another natural protein powder. When buying protein powders, just watch out for added sweeteners and fillers. I recommend always reading the ingredients list - if you're not familiar with an ingredient, ask someone at the store or Google it! (I have a slight obsession with reading ingredients lists and if there's something on there that I haven't heard of, it's straight to Google to find out; often whilst still standing in the store).

 

ingredients

 

� cup natural peanut butter

� cup raw virgin coconut oil, softened

� cup rice malt syrup (or raw honey)

1 egg

2 cups raw cashews

2 cups unsweetened desiccated coconut

� cup plain protein powder

1 tsp pure vanilla extract

 

preparation

 

1. Preheat your oven to 170�C and line a baking tray with baking paper.

2. Pulse the cashews in a food processor until you get fine crumbs.

3. Combine the peanut butter, coconut oil and rice malt syrup in a large bowl, then beat in the egg until well combined.

4. Stir through the cashews and desiccated coconut, protein powder and vanilla.

5. Roll the mixture into balls and press into cookie shapes, then place on the lined tray. Bake in the preheated oven for 8-10 minutes or until slightly browned around the edges.

Makes about 25 cookies.

berry coconut parfaits

If you're after a super-fast, low sugar, delicious dessert, these Berry Coconut Parfaits are a winner. Using just four ingredients, you can whip them up in a few minutes and then store them in the fridge for later (useful if you're doing a dinner party and want to get dessert out of the way).

I made them with boysenberries, which were given to my boyfriend by a work colleague (thanks Kris!). They were picked fresh from her parent's garden and then frozen. This is a great way to keep berries fresh if you find yourself with more than you need. Once defrosted, the berries won't look quite as pretty and they will be a little 'wet', but they will still work really well in this recipe (thanks to the use of coconut flour to soak up excess juice).

You can use any berries for this recipe. Blueberries would also work really well. Berries are usually ranked as having high pesticide residue, so get organic ones if you can. Most health food shops stock organic frozen berries, which are much more affordable than fresh ones. I used coconut yogurt to layer with the berries because I love it. If you're ok with dairy, you could use a natural Greek yoghurt or whip up some good quality cream instead. Whatever floats your boat.

I haven't given exact quantities in my recipe, as it will largely depend on the 'wetness' of your berries and the size of your serving glasses or jars. They key is to create a few, even layers. 

ingredients

• 2 large handfuls of frozen berries (or fresh ones if you have them!)
• 1 handful of unsweetened, desiccated coconut
• Coconut flour
• Coconut yoghurt (or natural Greek yoghurt or whipped cream)

preparation

1. If you're using frozen berries, defrost them. I do this quickly by placing them in a large bowl and then partially submerging the bowl in hot water in the sink. As berries are small, they don't take too long to defrost this way.

2. Mash the berries with a fork, leaving a few chunky bits. Stir through the desiccated coconut. If the mixture is still quite wet, stir through a little coconut flour. I do this one teaspoon at a time, because coconut flour is very absorbent and you don't want to end up with a mixture that is too dry. 

3. Taste the berry mixture. The coconut and coconut flour add sweetness, but if it's still too tart or sour, you could add a little rice malt syrup, raw honey or pure maple syrup to sweeten the mixture.

4. Once you're happy with the berry mixture, layer it up with the coconut yogurt in little jars or glasses.

Serves 2.

unsweetened bliss balls...

...because you're sweet enough already (or have a parasite that feeds on sugars).

I recently found out that I have a parasite. It has set up shop in my intestines and has been causing me grief. I may have picked it up while travelling overseas, or I may have had it for 10 years, it's hard to tell. What I do know is that I was experiencing a range of symptoms that are often linked to parasites (bloating, cramps, acid reflux, nightmares and night sweats). So I did a stool test and it came back positive for a common parasite called blastocystis hominis. 

Before I get to the recipe for the bliss balls (if you still feel like eating), I'll give you a quick run down on how I'm proceeding to treat the parasite and what I have learnt so far.

Antibiotics are often prescribed to treat blastocystis hominis, but from what I have read, they have a relatively high failure rate in treating this parasite and they also kill your good gut bacteria, which can lead to more problems. As the symptoms I'm experiencing aren't debilitating (although they certainly aren't nice), I've decided at this stage to try a cleansing protocol involving dietary changes (e.g. avoid sugars, sweeteners, alcohol, caffeine) and a range of herbs and supplements to kill the parasite and heal my gut. I'm hoping to avoid antibiotics, but I never say never.

I've been on the cleansing protocol for a month now (and I'm starting to feel better). What have I learnt so far?

• DO NOT google "parasite photos". I did and regret it. You want to be informed and understand what's going on, but some images are best left unseen.
• Same goes for googling "what to expect from parasite cleanse". Perusing forums on this topic is not advisable. I have an overactive imagination and there's some crazy sh*t out there that I wish never entered my head.
• Speak to people who have researched and dealt with parasites. I've been working with Darren at Total Reformation. He recommended the parasite cleansing protocol that I'm currently doing.
• Drink LOTS of (filtered) water. As the parasites start to die, they release toxins which make you feel crap. Drinking water helps flush out the toxins and encourages elimination. I bought a simple filter jug to filter my water. 
• I've found that I feel better after some sweaty exercise. [I've recently had to stop CrossFit due to some neck/back issues. I've been doing kickboxing and Muay Thai for the past 3 months, which has become my new love/obsession and my body has been responding really well.]
• Try to relax and reduce stress. For me, the key thing has been to do what I need to do to get rid of the parasite, whilst not focusing too much on it. Some great advice given to me by Lana Jankovic was to "focus on cultivating space for relaxation and enjoyment, rather than worrying too much about 'fighting' the stress". Love this.

Now to the recipe. One of the key things that feeds a parasite is sugar (including natural sweeteners, fruit or anything high starch). So I created these Unsweetened Bliss Balls for emergency snacking and to lift my energy if I'm feeling a bit low. If parasites aren't an issue, you could add a dash of your preferred natural sweetener, but the coconut does provide natural sweetness. If you can't eat nuts, you could use tahini or sunflower seed butter in place of the almond butter. Anything goes with this recipe, I created it by chucking in whatever I had in my pantry and hoping for the best.

ingredients

• � cup organic coconut cream *
• � cup almond butter, sunflower seed butter or tahini
• � cup raw cacao butter, melted **
• � cup raw virgin coconut oil, melted
• � cup coconut flour
• 1 cup desiccated coconut (watch out for sweetened varieties and preservatives - the ingredients should just list coconut)
• � cup natural protein powder (optional)
• 1-2 tsp pure vanilla powder or extract
• Pinch of salt
• Extra desiccated coconut for rolling

preparation

1. Stir the coconut cream and almond butter together in a large bowl. Then stir through the melted cacao butter and coconut oil until well combined.

2. Stir through the coconut flour, desiccated coconut, protein powder (if using), vanilla and salt until everything is well combined. If the mixture is still a bit too wet, add a little more coconut flour (it absorbs a lot of moisture, so go slowly).

3. Roll the mixture into balls and roll in the extra coconut. Place the balls in the fridge to firm up.

4. Store in an airtight container in the fridge. Canned coconut cream usually needs to be eaten within 3-4 days of opening the can, so I wouldn't leave the balls around for too long. (They never last that long anyway when I'm around).

Makes 12 large balls.

* Use the creamy part of the coconut cream (not the watery part). If you let a can of coconut cream sit still for a while, the creamy part rises to the top. Scoop it off the top and save the watery part for smoothies or to thin sauces or batters. You should get about � cup of the creamy part from a 400ml can of coconut cream. Go for an organic brand in a BPA-free can if possible. 

** Raw cacao butter is the solid that's left over when cacao powder is extracted from the cacao bean. It gives these balls a delicious, creamy texture. You can melt it by placing it in a bowl, partially submerging the bowl in hot water and stirring occasionally until melted. I buy raw cacao butter in little buttons from the health food store for easy melting. If you have it in a block, shave it into little pieces with a knife to speed up the melting time. You can also microwave it to melt, but this isn't ideal. If you can't find raw cacao butter, you could try using some extra coconut oil instead (although this will mean the balls will be more prone to melting). 

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.

coconut oil...fit for a queen

Coconut oil. It just keeps popping up everywhere (including in my recipes!). But why should we use it? How should we use it? What should we look for when buying it? I asked Teisha Lowry, the brains and natural beauty behind INDAH organic extra virgin coconut oil, to explain. 

Launching INDAH Beautiful Organics back in 2008, Teisha was on to the benefits of coconut oil before it became cool. Her Extra Virgin Coconut Oil is my personal favourite. It's certified organic, hand-pressed and it has THE BEST flavour of all the oils I have tried. I add it to my raw treats, roast vegetables in it, eat a spoonful (or two) for instant energy and, after speaking with Teisha, I've started dabbing some around my eyes at night - it's way better than my expensive eye cream!  

You can't help but notice that Teisha is the picture of health. Her skin is incredible (she uses coconut oil on it daily!). But it's her inner beauty, caring nature and incredible business savvy that has made her one of the women that I look up to. After a successful career as a model, she's now a C.H.E.K. Holistic Lifestyle Coach and the founder of www.queencoco.com, where you'll find tips on organic living, vibrant detox programs, books and a healthy living blog. She has also just opened the doors to a Holistic Health & Wellbeing centre in Brighton with her fianc� Darren Cox (the founder of Total Reformation), which offers specialised health building programs, Metabolic Typing, Functional Diagnostic Nutrition and Primal Pattern / Functional Training. (I visited the studio on the weekend for a session - more on this soon!).

I often get asked about coconut oil, and I had a few questions about the stuff myself. So I asked Teisha to give us a run down on its benefits, how it's made and how we can use it!

What inspired you to start INDAH Beautiful Organics? 

I wanted to create a beauty brand that works harmoniously with humanity and our environment - to create honest products with the best constitution of pure ingredients. I only use organic ingredients where possible and nourishing ingredients such as virgin coconut oil, herbs, spices, fruits and flowers. The brand is not just about the products; it�s about enhancing the natural radiance of all mind-body types, through education and nurturing the truth in beauty. 

How is INDAH coconut oil made? 

Our Virgin Coconut Oil contains only the natural oil itself. ?It is derived from hand pressing the fresh coconut flesh to ensure vital proteins and enzymes are not lost. 

What health benefits does it provide? 

Coconut is the mother of all superfoods. It helps fight off the free radicals that are constantly attacking your cells. It contains a high level of important essential Saturated fats which produce energy not fat and has no effect on blood cholesterol � it actually helps fight heart disease. It�s the best all-round beauty oil because it softens and heals dry skin, removes dead skin cells and encourages new, healthier tissue. 

What makes INDAH coconut oil different from other brands? 

We source our wild coconuts from organic farms in the mountains of Bali. They are hand picked and only saving the best of the best. The coconut is then separated from the shell within one hour (this is why its called Virgin) and the flesh is grated by hand (No machinery). The coconut flesh is then squeezed by hand, through muslin cloth in purified water and using strong Balinese hands. From flesh to milk, it's fermented for 12 hours, then carefully collected by spoon and filtered through paper seven times and poured into hygienic (food grade) jars. 

I�ve noticed that cheaper brands of coconut oil often have a slightly yellow-ish colour. Why is that? 

Always do your research when looking for good quality oils, particularly your vegetable cooking oils. Find out where the oil is harvested and how it is processed, it is vitally important for you and your family's health, as you are cooking with it daily. Food manufacturers like to disclose this information.You get what you pay for. If you are using coconut oil and covering your skin in lotions, perfumes and deodorants daily then you need to invest in a premium grade - certified organic products, especially if you�re ingesting Coconut Oil straight and applying directly to the skin. In most cases, the cheaper it is the less likely it has retained any nutritional benefits; it will go rancid and live as a free-radical inside your body attacking the cells in your blood stream which leads and fastens the ageing process.

What are your favourite ways to use INDAH coconut oil? 

1)    Daily ritual � I take up to three tablespoons daily for internal health and wellbeing, it gives me pure energy especially before a workout. (But that is just for me and my requirements). 

2)    Body moisturiser � The best skin drink! It softens dry skin whilst healing it at a cellular level, at the same time removing dead skin cells and encouraging new, healthier tissue � without feeling greasy, it sinks right in.? 

3)    Lip Balm � dry or chapped lips can occur from when the body isn�t supplying the oil protection it needs, lips can suffer from dehydration or cold weather conditions.? 

4)    Make-up remover � my personal favorite remedy. Only oil can break through oil, so I smother it over my face and let it soak in for about 15 minutes and then wash off. Perfect for when you have a face full of makeup (models � take note).? 

5)    Hair treatment � it is seriously THE BEST hair treatment. I guarantee you won�t need to spend $50 on a bottle of Moroccan oil ever again. I smother my hair and scalp in this overnight, wash out in the morning and voila, soft shiny hair without the residue.

What are your plans for INDAH in the future? 

We are excited to be launching a few new organic products to the collection this year. We will continue to collaborate with retailers and brands that share similar values that carry our message in the most positive way and we hope to sustain our success for years and years to come. 

Where can we buy INDAH products? 

www.indah.com.au and the best spas, retreats, health foods stores and boutiques in your state. 

Where can we find you? 

www.indah.com.au 

facebook and instagram @indahorganics 

www.queencoco.com 

facebook and instagram @queencocodotcom 

www.totalreformation.com 

facebook @totalreformationhealthandwellbeing 

instagram @totalreformation

A big thank you to Teisha for sharing her knowledge and tips!

vanilla + coconut balls

Recently, I�ve been making some tweaks to my diet according to my metabolic type (another post on my experience coming soon). So far, I�ve been feeling some improvements sticking to the list of foods that has been formulated to meet my specific needs. I wanted to create a little treat from the foods on my list, and these Vanilla & Coconut Balls do the trick!

They�re really satisfying and perfect as a mid-afternoon snack to get you through to dinner. You can substitute different nuts or seeds for the macadamia and brazil nuts (cashews and almonds would work well). I actually don�t think they need any sweetener, as the coconut adds natural sweetness. But have a taste of the mixture and see what you think.

ingredients

• 1 cup raw macadamia nuts
• 1 cup raw brazil nuts
• 2 cups shredded coconut
• 2 tbsp coconut flour
• 2 tbsp raw virgin coconut oil, softened
• 1 tbsp rice malt syrup or raw honey (optional)
• � tsp vanilla powder or extract
• Pinch of salt *
• Extra coconut for rolling

preparation

1. Process the macadamia nuts, brazil nuts and coconut in a food processor until it forms a paste.

2. Stir through the coconut flour, coconut oil, rice malt syrup (if using), vanilla and salt.

3. Roll the mixture into balls, roll in the extra coconut and leave in the fridge or freezer to set. Store in the fridge, as they will start to melt at room temperature.

Makes about 25 balls (depending how large you roll them).

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.


* Just a quick note on salt � I use Himalayan crystal salt or unrefined sea salt, which are high in beneficial minerals. It�s worth the investment; you don�t need much so it will last a long time. Standard table salt is highly processed and not great for your body.

guest recipe...Lana Jankovic's white chocolate + raspberry cups

I first met Lana on Instagram, whilst marvelling at the beautiful images of her healthy treats (seriously hard not to lick my iPhone screen). Hailing from Vancouver, BC, Lana is a Holistic Nutritionist and Wellness Coach, whole foods lover and healthy dessert advocate (a woman after my own heart).

I asked Lana to share her recipe for these incredible White Chocolate & Raspberry Cups (great for Valentine�s Day!) and a bit about herself.

Over to you Lana...

These White Chocolate & Raspberry Cups are a nourishing treat made with healthy saturated fats and antioxidant rich raspberries. Do not fear fats! Healthy fats are vital for our wellbeing; they are the building blocks for happy, healthy hormones, help regulate blood sugar, enhance immune function, and aid in keeping the nervous system content and running smoothly.

Use this recipe merely as a template and tweak as you go. I don�t normally measure when I play in the kitchen, and I always encourage adjusting the recipe to your own taste...a little less of this, a little more of that. Add raw cacao powder if you want some extra chocolate goodness! Adjust the amount of sweetness to your liking, switch out the raspberries for frozen blueberries, blackberries, or add some shredded coconut to the mix. The possibilities are endless � make it your own!

ingredients 

• ? cup raw cacao butter 
• � cup coconut oil 
• � - 1 tsp vanilla bean powder or extract 
• 1 tbsp brown rice syrup (rice malt syrup), or to taste* 
• Small pinch of salt 
• A handful of frozen raspberries

preparation

1. On the lowest possible heat, combine the cacao butter, coconut oil, vanilla, salt, and brown rice syrup in a small pot, stirring until melted. Be careful to not overheat it: you want to heat just enough to melt all the ingredients.

2. Meanwhile, set out approximately 8 small cup molds (silicone works best). Crumble the frozen raspberries slightly, and fill each cup about halfway. Spoon the melted cacao mixture into the cups, leaving a little room at the top (so it doesn�t spill over!) When pouring your mixture, make sure you are scraping the bottom of the pot, as the rice malt syrup tends to sink to the bottom sometimes.

3. Place in fridge or freezer to set: they are ready when they turn solid and white (this will only take 15 minutes or so in the freezer!). Store in the fridge or freezer, as they will start to melt at room temperature. If kept in the freezer, allow to soften at room temperature for a couple minutes before eating.

* A note on sweeteners: I used brown rice syrup as it is fructose-free, however feel free to substitue honey, maple syrup or stevia. You can adjust the sweetness to your taste, adding more or less as you go: I find I can easily omit the sweetener when making them for myself, as the raspberries add a natural sweetness to them.

a bit about me and what I do

I�m a Holistic Nutritionist and Wellness Coach located in Vancouver, B.C. My soul work is helping women realize their own version of vibrant health through nutrition and lifestyle coaching, so they can feel fabulously radiant and get back to the really important stuff: chasing after spirited dreams and living the good life. A sheer love of feel-good food inspires me to create healthier takes on old favourites. As a Holistic Nutritionist, I love inspiring people to add more nutrient-dense whole foods into their diets. This often starts by showing them that healthy eating can be super satisfying and shouldn�t feel like they�re missing out on all the good stuff! Sharing food that�s good for the body and for the soul � that�s what completely lights me up.

My food philosophy: I�m not an extremist. I�m not into strict diets. I�m a whole foods lover, healthy dessert advocate, and while I always encourage eating lots of veggies, I strongly believe that optimal health comes from the synergistic integration of body, mind, and spirit � not from a seemingly perfect diet alone. When I�m not coaching, you can usually find me: in the kitchen cooking up a storm (likely wholesome desserts/something with chocolate), at yoga, in a forest, cozied up with a pot of tea and a good book, skiing on the local mountains, or out salsa dancing.

You can find Lana on Instagram at @lanajankovic, and on Twitter at @lana_jankovic. She also has a website coming soon�so stay tuned! (I�m excited).

banana bread

Everyone seems to love banana bread (including me, although I cannot stand bananas by themselves). There are a lot of grain-free, refined sugar-free versions out there. But most still end up being quite high in sugar as they often use quite a few bananas, added sweetener (i.e. honey) and sometimes dried fruit as well (i.e. dates). There�s nothing wrong with this if you�re just having it now and then, but I personally find that high sugar banana bread just leaves me craving more (and liable to eat the whole loaf).

So I developed this low sugar version, which harnesses the natural sweetness of coconut oil, coconut flour, desiccated coconut and two bananas across the whole loaf. I don�t use any further sweeteners. The coconut oil adds a good dose of healthy fats and the coconut flour provides fibre, which makes this bread all the more satisfying.

You could add some of your favourite sweetener to the recipe if you want to make it sweeter. But maybe try it without at first and see what you think. My boyfriend has a massive sweet tooth, but loves this recipe as it is. I think it tastes best once it�s cooled or the next day (rather than straight out of the oven), after the flavours have had time to develop.

ingredients

• 2 ripe bananas
• ? cup raw virgin coconut oil, melted
• 4 eggs
• � cup coconut flour
• � cup desiccated coconut
• 3 tsp ground cinnamon
• Pinch of ground nutmeg
• � tsp baking powder
• � tsp salt

preparation

1. Preheat your oven to 160�C and line a loaf tin with baking paper (I use a 23 x 7 cm loaf tin).

2. Mash the bananas in a large bowl, then beat in the coconut oil and eggs.

3. Stir through the remaining dry ingredients until well combined (if your coconut flour is quite lumpy, it�s worth sifting it into the bowl).

4. Spoon the mixture into the loaf tin, smoothing the top with the back of a spoon. Bake in the preheated oven for 40 � 45 minutes.