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).

how to eat organic berries on a budget

Who loves berries? Blueberries, raspberries, blackberries, boysenberries�they are my personal fruit of choice. They provide antioxidants, vitamins, fibre and are low fructose; all good things for your body and your health.

However, there are two initial problems. First, non-organic berries have some of the highest levels of pesticide residue and second, you practically have to take a loan out to buy fresh organic berries. 

My solution?

I buy frozen organic berries (usually blueberries or raspberries), which I pick up from my local organic grocery store. The brand I buy gives me 350g for about $8, whereas your typical 100g punnet of organic blueberries or raspberries is about the same price. Freezing the berries keeps them fresh, you can keep them on standby in your freezer and from what I have read, most of the nutrients are retained. 

However, there is a third problem. Once frozen berries are defrosted, they are wet. And sometimes a bit slimy. We shouldn't judge food by its cover, but the mouthfeel of slimy berries is not enticing.

My solution?

Coconut flour. If you're familiar with this stuff you'll know that it absorbs moisture like nobody's business (i.e. do not attempt to eat it by itself as it will dry up the back of your throat and choke you - I learnt this the hard way). It also has a lovely sweet flavour that works well with naturally tart berries. 

This is how I do it (image above):

1. Tip some frozen berries into a bowl. (Blueberries work best in my opinion). 

2. Defrost the berries by sitting the bowl in some hot water (or microwaving it if you're super short on time, but this isn't ideal). 

3. Lightly mash the defrosted berries with a fork to encourage some of the juices out, then stir through some coconut flour about half a teaspoon at a time. The coconut flour will soak up the excess moisture and coat the berries, but go slowly as you don't want to dry things out. 

4. Top with coconut flakes or shaved dark chocolate.

I also use this technique to make my Berry Coconut Parfaits. 

Enjoy!

I would just like to congratulate myself for getting through this post without any "berry nice" puns. It was tempting, but I resisted.

what's new?...KOJA superfood mixes

You may have noticed KOJA's range of superfood mixes in your local health food store: they are specially formulated combinations of superfoods, nuts, seeds and berries which you can sprinkle on your breakfast, blend into smoothies or add to raw desserts and treats (which is what I did to create the above slice�more info below).

In the interests of full disclosure, I was sent a free sample of KOJA's Daily superfood mix to try. Because I fell in love with it, I'm reviewing it here. I often get sent products to try for free, but my reviews will always be my own opinion. If I'm not so keen on a product, I may simply choose not to write about it.

Why do I love the KOJA mixes? 

Because, as they say themselves, they are a real food alternative to supplements and pills. They are packed with vitamins and minerals and taste great. I always prefer whole foods over supplements wherever possible: why take a pill when you could eat something instead? (I like eating). 

KOJA Daily superfood mix.
Good enough to eat by itself with a spoon (which I did).

Add it to raw treats, like my Chewy KOJA Slice

The mixes are the perfect addition to raw treats. They add crunch, flavour and extra nutrients. I used the KOJA Daily mix to make the Chewy KOJA Slice pictured above. The slice is a chewy, raw, gluten-free, grain-free, refined sugar-free treat packed with healthy fats, protein and antioxidants. You can find the recipe on the KOJA website here (thank you KOJA for publishing it!). 

I was also lucky enough to be interviewed by the lovely team at KOJA about how I maintain a healthy lifestyle and deal with criticism about my choices, which you can read here.

Verdict

The KOJA mixes are a delicious way to add a nutrient boost to your breakfast, smoothies or treats.

You can find out more about the range here.

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).

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.

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.

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.