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).

curried chicken meatballs + yoghurt dipping sauce

I am not a patient person. So I'm often deterred from rolling things into little balls (unless it's bliss balls or a dessert, in which case I suck it up). So why the meatball recipe? Well, these are baked. You roll them into balls, place on a tray, then it's into the oven and that's it. No fiddling around trying to turn them in a frypan without breaking them (which usually leaves me cursing).

The meatballs are nice warm or cold, so handy as a starter dish if you're having a dinner party. I also pick at them from the fridge as a snack or post-workout protein source. Leftovers are also good thrown into a roast vegetable salad, with some of the yoghurt sauce drizzled on top. If you can't do dairy, you could use tahini in place of the yoghurt.

To make the meatballs, I use free-range chicken thigh mince (from Cannings Free Range Butchers) and Ayam Curry Powder. I'm a fan of Ayam Curry Powder because it doesn't contain any fillers, preservatives, sugar or MSG (which can often be found in off-the-shelf spice mixes). It just contains coriander seed, dried chilli, aniseed, cumin seed, turmeric, cinnamon, star anise, white pepper, fenugreek, nutmeg and cardamom. I keep a tin of it in my pantry for times when I can't be bothered concocting my own mix of spices.

ingredients

For the meatballs

• 500g free-range chicken mince
• 2 tsp curry powder or spice mix
• 1 egg
• pinch of sea salt

For the yoghurt sauce

• 1/2 cup thick Greek or natural yoghurt, organic if possible
• 1/4 - 1/2 clove of garlic
• squeeze of lemon juice
• sea salt

preparation

1. Preheat your oven to 200�C and line a baking tray with baking paper.  

2. To make the meatballs, mix the mince, curry powder, egg and sea salt in a large bowl until everything is well combined. I start off with a spoon and then get my hands in there to really massage it all together. Wet your hands first so they don't get too sticky. 

3. Roll the mixture into balls (about a tablespoon of mixture per ball) and place on the tray. I wet my hands after rolling every couple of balls to stop the mixture from sticking to my hands.

4. Bake in the preheated oven for about 20 minutes until browned.

5. To make the yogurt sauce, tip the yoghurt into a bowl and grate or crush about a 1/4 clove of garlic into the bowl. Go easy on the garlic to start with, as it can sneak up on you. Add a squeeze of lemon juice and pinch of sea salt and stir together. Taste and add more garlic, lemon juice and sea salt if needed. 

cumin roasted cauliflower + tahini + herbs

This is one of those flavour combinations that just works. I'm not a huge cauliflower fan but when it's charred under the grill and combined with big flavours like cumin and tahini, something special happens (in my opinion). Add some fresh herbs, and you've got a winner.

This recipe works well as a side dish alongside grilled meat, chicken or fish. You can serve it warm or cold. If you're vegetarian or vegan, it could be a good lunch option with some raw nuts and seeds tossed through for added nutrition. The tahini adds creaminess without any dairy and it's full of flavour. All good things.

I haven't given exact quantities in the recipe below, as it doesn't really matter. You just chop up as much cauliflower as you want and then dress with the other ingredients accordingly. If you're not familiar with tahini, it's a paste made from ground sesame seeds.  You can buy it at most supermarkets and at health food stores. I prefer hulled tahini (made from hulled sesame seeds) because unhulled tahini has a slightly more bitter flavour.

ingredients

• cauliflower
• ground cumin
• sea salt
• tahini
• fresh parsley 
• extra virgin olive oil (optional)

preparation

1. Preheat the grill in your oven to a high heat.

2. Chop the cauliflower into florets and lightly steam until just tender.*

3. Tip the cauliflower onto a large baking tray and sprinkle generously with cumin and a good pinch of sea salt (I use a couple of teaspoons of cumin and one teaspoon of fine sea salt for one large head of cauliflower). Toss well so that all the florets are nicely coated. Spread the florets out on the tray so that they form one layer.

4. Place the tray under the grill (making sure that the tray is on the rack closest to the grill element). Once the cauliflower florets are starting to char, take the tray out of the oven, flip the florets over and return to the oven to char the other side.

5. Once the florets are nicely charred, tip them into a bowl, toss in a drizzle of extra virgin olive oil (optional) and then drizzle over some tahini and top with chopped parsley to serve.

* You could skip steaming the cauliflower and just char it under the grill, but I prefer to steam it first as cauliflower is a goitrogenic vegetable that may interfere with thyroid function when eaten raw. Steaming or boiling goitrogenic vegetables apparently reduces the the goitrogens (and will also make the vegetables easier to digest).

spiced carrot mug-cake...with a collagen hit

I've been making this in the mornings when I feel like something warm and spiced for breakfast (instead of my standard leftover-dinner-meat-and-veg). I just chuck all the ingredients into a ramekin or mug, whisk together with a fork, microwave for a minute or so and then cover it with some baking paper or foil and take it with me to work. By the time I'm at my desk, it's cooled just enough to be ready to eat: warm and delicious. I know microwaving isn't ideal, but sometimes that's all I have time for. You could bake it in the oven instead if you have more time.

The "collagen hit" comes from the addition of Great Lakes Collagen Hydrolysate. It's a concentrated combination of amino acids in powder form (derived from beef) which apparetly supports the re-production of blood cells and repair of connective tissue. I've been doing a fair bit of sparring recently at Muay Thai so I've been copping a bit of a bashing, but I feel like the collagen has been helping with my recovery. I take a tablespoon or so each day, either dissolved in water or in a mug-cake like this one. It's flavourless and blends well into hot or cold liquids. A good friend of mine got me onto it (thanks Tristan!) and I buy it from Cannings in Melbourne (where I get all my free-range meat and eggs). You can also buy it online. 

I don't add any sweetener to the recipe as the carrot provides sweetness, but you could add a teaspoon or so of your preferred sweetener if you like. Once it's cooked, I take a spoonful from the top and then fill the hole with some shredded coconut. It's also delicious eaten with some thick Greek yogurt or coconut yoghurt.

ingredients

1 free-range egg

1 tbsp Great Lakes Collagen Hydrolysate (optional)

1 large carrot, or 2 small ones, finely grated *

� tsp vanilla powder or extract

� tsp ground cinnamon

Pinch of ground nutmeg

1 tbsp unsweetened desiccated coconut

1 tbsp coconut flour

Splash of water, coconut milk or nut milk

Extra unsweetened desiccated coconut or yoghurt to serve

preparation

1. Crack the egg into a ramekin or large mug. Add the Great Lakes Collagen (if using) and whisk well with a fork. Whisk in the grated carrot, vanilla, cinnamon, nutmeg, coconut and coconut flour. You may need to add a few splashes of water (or coconut milk or nut milk) to thin the mixture. You want it to be about the consistency of thick cream.

2. Microwave for about 1 minute, then check on it. You may need to do another couple of 20 second intervals to cook it through. Just make sure you don't overcook it, otherwise it will dry out. I usually take it out when the centre of the top is still slightly gooey.

3. Serve with extra coconut or yoghurt.

* I use a microplane grater to finely grate the carrot. Having it finely grated means the carrot is more evenly distributed throughout the mixture to keep it nice and moist (aah! I hate that word).

middle eastern spiced cauli-rice

Have you tried cauliflower 'rice'? I know I'm a bit late to the party (it's been a long-time favourite in the paleo community), but it's so good! It's made by whizzing cauliflower in a food processor to break it up into little rice-like pieces. If you cook it up in some coconut oil and spices, it's delicious. And great for soaking up juices from curries or stews. 

It's is a nice low starch alternative to normal rice. It also provides more nutrients. I'm happy to eat normal rice when I feel like it, but I'm just as happy with this spiced cauli-rice. And who's going to complain about getting some more vegetables into their diet?

As a side note, I'm careful not to go too low carb with my eating. I make sure I get enough starchy carbs from vegetables like sweet potato, peas, carrots and butternut squash (particularly when I'm exercising a lot). I don't mind a bit of quinoa or oats on occasion either.

In the recipe below, I've given approximate measurements for the spices and salt. The amount will depend on the size of your cauliflower (some are small, others are enormous). I would recommend starting with the lower measurement and then tasting and adjusting accordingly.

Turning the cauliflower florets into 'rice'.

ingredients

• 1 head of cauliflower
• 1 tbsp raw virgin coconut oil
• �-1 tsp ground cinnamon
• �-1 tsp ground cumin
• 1-2 tsp fine Himalayan crystal salt or sea salt
• Fresh parsley or coriander to serve

preparation

1. Wash cauliflower and break it into florets. Throw the florets into a food processor and whiz until it resembles rice. You may have to do this in batches, depending on the size of your food processor. If you have one of those killer fancy food processors, you can probably get away with leaving the florets pretty large. I only have a little stab mixer, so I chop the florets into slices before whizzing and do it in a few batches (see photo above).

2. Heat the coconut oil in a large frypan over a medium-high heat. Once the oil is hot, add the spices and stir into the oil. Tip the cauliflower into the pan and move it around in the oil and spices until evenly coated. Season with the salt and stir again. I then leave it for about a minute, then come back and stir again, repeating this until the cauliflower has softened and lightly browned. Taste for seasoning (being careful not to burn your mouth) and add more salt or spices if needed.

3. Tip the cauliflower into a bowl and top with fresh herbs, such as parsley or coriander, to serve. It would also be nice with some chopped, toasted almonds stirred through for crunch. I store it covered in the fridge for a couple of days to add to my meals.

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.

pantry staples for healthy baking

New to the whole grain-free, gluten-free, dairy-free, fructose-free, low sugar baking scene? This post is for you! A few of you have asked for some information about the health food ingredients that I use in my recipes, so here we go.  

Before I start, I just want to reiterate my position on 'healthy baking'. It's no secret that I love to bake healthier treats. However, I have two points to make. First, there's nothing wrong with indulging in a 'normal' dessert or treat every now and then. I do, I just don't make a habit of it. Some of us need to be careful not to develop a weird relationship with food where we go into meltdown if we eat a bit of processed sugar. Second, I try and keep 'healthy treats' as treats. It's not a great idea to live on them (however tempting!). I still make sure I eat my meat and vegetables first.   

So. On to the post...

I haven't included sources for the following information - it's my basic understanding accumulated over the years, largely from reading food labels and picking the brains of staff at various health food stores. If you're after more detail, Google is your friend! 

Raw cacao powder: This is one of my favourite things. When cacao beans are cold-pressed, the fat is removed (cacao butter), leaving raw cacao powder. When people talk about the anti-oxidant benefits of 'chocolate' they are referring to the benefits of raw cacao. Standard cocoa powder has usually been roasted (destroying the anti-oxidants) and sugar or sweeteners are often added (always read the label!). I add raw cacao powder to my raw chocolate recipes, like my Raw Hazelnut Chocolates or my Raw Chocolate Mousse Tarts.

Raw cacao butter: The fat component of the cacao bean. You can melt it down and blend it with raw cacao powder to make raw chocolate. It has a creamy, melt-in-your-mouth texture. I buy it in little buttons from the health food store for easy melting (place in a bowl, partially submerge the bowl in hot water and stir occasionally until melted). If you buy it in a large 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. I use it in my Unsweetened Bliss Balls or in Lana Jankovic's White Chocolate & Raspberry Cups. 

Raw cacao nibs: These just shelled and crushed cacao beans. I use them as a substitute for chocolate chips or to add chocolate-y crunch. I also just eat them by themselves, but they are quite bitter, like a very dark chocolate. They won't melt like normal chocolate chips.

Dark (85% cocoa or higher) chocolate: I often use this in my recipes if I can't be bothered making raw chocolate. I always go for 85% cocoa or higher to keep the sugar low. If the ingredients list says "85% cocoa solids", the bar will contain about 15% sugar or sweetener. So a 70% cocoa chocolate will contain about 30% sugar or sweetener, which is getting high. I use an 85% cocoa chocolate to coat my Chocolate Almond Truffles.

Raw virgin (or extra virgin) coconut oil: Great to use when baking treats as it has a naturally sweet flavour. It's also a good alternative to butter if you're dairy-free. Different brands often taste quite different. Some that I've tried have tasted weird and made me feel sick. My favourite brand is INDAH, which I think has the best flavour and it's pure white (a sign that it has been made with fresh coconuts). �Raw� means that it has been cold-pressed to preserve it's health benefits. I asked INDAH's founder Teisha Lowry to give us a run down on coconut oil here.

Extra virgin olive oil (cold-pressed): This is probably familiar to most people. I think it�s important to buy extra virgin, cold-pressed olive oil as many of the health benefits are destroyed during the heat-processing of cheaper olive oils. It also tastes way better (in my opinion). I use it mainly for dressing salads or vegetables and for cooking at low-medium temperatures.

Nut butter: (i.e. almond butter, hazelnut butter, peanut butter). Nut butters are made by grinding nuts until they form a paste. When buying nut butters, always check the ingredients label to make sure no sugar or vegetable oils have been added (particularly for peanut butter). Health food stores often have machines loaded with nuts that grind them down on the spot to give you fresh nut butter (and it's usually cheaper). Baking with it adds creaminess and great flavour. I personally have to limit how often I buy nut butters because I tend to dip the spoon in too many times and go thought it WAY too quickly. I use it in my Chocolate Protein Cookies.

Nut flours, nut meals or ground nuts: (i.e. almond meal, ground hazelnuts). These are just nuts ground to a 'flour' consistency. You can make your own by whizzing whole nuts in a food processor. They're a useful substitute for wheat flour in baking. They also keep things nice and moist (ahh! sorry I hate that word). I use ground almonds in my Coconut, Almond & Flax Loaf.

Tahini: Similar to nut butters but made from ground sesame seeds. I usually use hulled tahini (made from hulled sesame seeds) because unhulled tahini has a more bitter flavour. I use it to make my Carrot & Tahini Balls.

Coconut flour: Coconut flour is made by removing the fat from dried coconut. It is high in fibre and a useful substitute for wheat flour or nut flours (for people who can�t tolerate nuts). You have to go easy with it though; it�s very absorbent so a little goes a long way. When baking, you need to make sure you add enough liquid and/or eggs to bind it together and keep it from going too dry. It�s great for soaking up excess moisture in batters. It has a sweet flavour, so I mainly use it to bake sweet food. I use it to make my popular Banana Bread.  

A word of caution: DO NOT eat coconut flour by itself (anyone else had this unfortunate experience?). I did this once, thinking "ooh it smells so nice, perhaps I'll try a spoonful" and it stuck to the back of my throat and I nearly choked.

Chia seeds: You can get black or white chia seeds. People say they taste the same, but I prefer the white ones. They absorb moisture (leave them in some liquid for a few minutes and they swell), so great to add to baking if a mixture is too wet. They give a nice crunch. I use them in my Chia Fish Cakes.

Shredded or desiccated coconut: This is dried coconut flesh that has been shredded or processed into a powder. It adds great flavour and moist-ness (ahh!) to baking. When buying it, always check the ingredient list to make sure it doesn�t contain preservatives or added sugar. The only ingredient should be coconut.

Rice malt syrup: This is made from fermented cooked rice. It has a mild, caramel-y flavour. I prefer it to other sweeteners, such as dates, agave and maple syrup, because it's fructose-free. I talk about why I limit fructose here.

Himalayan crystal salt: A less processed form of salt that contains beneficial minerals. I buy it finely ground from the heath food store. Adding a pinch of salt to recipes (including sweet recipes) brings out the flavours in the ingredients. Sea salt is a good alternative if you can't find Himalayan crystal salt.

Vanilla Extract: You've probably seen vanilla extract (or essence) in the supermarket. Vanilla essence is artificial vanilla flavour. I don't like it's flavour. Vanilla extract is made from vanilla beans, but sugar (or glucose syrup) is often added. I buy a pure vanilla extract from the health food store that doesn't contain sugar. But using a vanilla extract with sugar added isn't the end of the world (you'd usually only use a small amount).

Vanilla Powder: This is made by grinding up vanilla pods. It's amazing, but hard to find and expensive. I use it in my Vanilla & Coconut Balls, but you could always substitute vanilla extract.

Pure Peppermint Oil: This is great for digestion and adds an intense minty flavour. You can buy it at health food shops. Just make sure it�s therapeutic grade peppermint oil that can be ingested (and not an essential oil made for aromatherapy or external use). If you can�t find it, you could use peppermint extract or essence instead (available at most supermarkets). I use it in my Peppermint & Cacao Balls and my Raw Choc-Mint Protein Slice.

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.

chia fish cakes

These Chia Fish Cakes are a quick, easy and palatable way to get the nutritional benefits of a particular fish that many people hate...sardines. Before you go "ugh, disgusting" and swiftly hit the back button, I encourage you to give these a chance. My boyfriend (and taste tester) has a severe dislike of sardines but loves these - even after I told him that the 'mystery' fish was sardines.

 

Sardines are high in protein, omega-3 fatty acids, calcium, iron and very low in mercury, which makes them one of the best fish to eat. The chia seeds provide a crispy crunch and they are deliciously salty, so perfect with some avocado spread on top. They would also go nicely with some poached eggs for a protein-packed breakfast.

ingredients

• 190g sardines, drained (about 5 large fillets) *
• 2 eggs, lightly beaten
• 2 tsp coconut flour
• 1 tbsp chia seeds
• Black pepper
• Coconut oil or butter for frying

preparation

1. Place the drained sardines in a bowl and mash well with a fork. Sometimes it's the 'insides' of sardines that puts people off, but once they are mashed, you won't notice them.

2. Stir through the eggs, coconut flour, chia seeds and some cracked black pepper until everything is well combined. Leave the mixture to sit for about 5 minutes so that the chia seeds absorb any excess moisture and thicken the mixture. If the mixture is still too runny, add a little more coconut flour and/or chia seeds.

3. Heat a little coconut oil or butter in a pan over a medium heat. Form the mixture into patty shapes with your hands (they will feel slightly wet) and place in the pan. Fry on both sides until lightly golden. You may need to do this in a couple of batches.

Makes 6 cakes.

* It's best to get sardines that are canned or bottled in olive oil (rather than vegetable/seed oils, which I avoid for the reasons discussed here). Check the ingredients list - sometimes the labelling states 'in olive oil' but when you read the ingredients list you see that it's actually a blend of olive oil and vegetable or seed oils.

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.