Tag Archives: healthy snack

Raw Cherry and Coconut Slice

A divine combination of sweet cherries, coconut and chocolate in this raw, dairy and gluten free slice. Mix it up and use a combination of cherries and raspberries for added colour and flavour.

2016-03-06 19.25.19

This version has a mixture of frozen cherries and raspberries in it. Amazing colour. I also left the coconut off the top. 

2015-12-05 20.50.50 - Copy

A crunchy top layer and a melt in your mouth cherry base.

2015-12-05 14.07.35 - Copy

Roughly chop your cherries.

Ingredients: (Base)

1 generous cup of fresh or frozen cherries (seeds removed). (Try 1/2 cherries & 1/2 raspberries)

1 cup organic coconut oil

1 cup of raw activated almonds

A pinch of sea salt

1/3 cup rice malt syrup (or similar liquid sugar)

1 cup organic coconut flakes

1/2 cup chia seeds

Directions:

2015-12-05 13.14.03 - Copy

Add each ingredient into the food processor with the chopping blade

2015-12-05 13.20.17 - Copy

Pulse gently until roughly combined. A gorgeous colour.

2015-12-05 13.23.26 - Copy

Ready for the top layer.

Combine the base ingredients in a food processor and roughly process only as this is quite a chunky slice. Place in a small baking dish which is lined with baking paper and smooth with a spatula. Leave enough paper so it is hanging over the edges as this can be used to remove the slice when set.

The top layer: Combine in a saucepan 1 tablespoon raw cacao, 1/2 cup coconut oil and 2 tablespoons maple syrup. Heat gently and stir. Remove from heat when melted and combined.

2015-12-05 13.34.45 - Copy

Don’t over heat. Just a gentle softening of the ingredients is all that is required. In very hot weather the coconut oil may already be a liquid.

2015-12-05 13.41.53 - Copy

Pour the liquid mixture over the base and top with extra coconut flakes.

Place the slice into the freezer until set. Remove from the freezer and slice.

2015-12-05 14.11.53

Frozen and ready to slice.

2015-12-05 14.41.46

Tasting time.

2016-03-05 19.58.19

This version has both cherries and raspberries. Lots of colour and a bit more of a zingy flavour.

This slice can be eaten straight away or stored in the freezer in an airtight container. Enjoy!

Have you listened to my Wellness podcast? Search on iTunes or listen at http://www.thewellnessbuzzpodcast.com

2015-07-05 19.58.13

Rustic seed bread

A crunchy and crumbly gluten and dairy free bread for those times when nothing else will do. Eat it straight out of the oven or keep it in the freezer and lightly grill for a quick meal.

camera 2417

A great dipping bread.

This recipes uses whole sunflower and pumpkin seeds which gives a rustic appearance and texture but if you want a more refined loaf you could process these slightly before mixing. The pepitas are extra crunchy and the small pile left on the chopping board after cutting could be saved to pour on top of a salad for some extra crunch.

Ingredients:

3/4 cup Coconut flour

3/4 cup Buckwheat flour

1 cup Almond meal

1/2 cup LSA

1  generous cup of seeds – a mix of whatever you like but l recommend organic sesame seeds, poppy seeds, activated sunflower and pumpkin seeds.

1/4 cup black chia seeds

3 teaspoons gluten free baking powder

4 free range eggs

A generous 1/4 cup organic coconut oil gently melted

Filtered water-approximately 1 cup (you could use almond or oat milk if you can have those)

Method:

Find a suitable baking dish. I have tried this with a small square cake tin or a rectangular loaf tin. Either one is fine. Grease and line the base. Mix all of the dry ingredients together except the chia seeds. Mix together in a separate bowl the eggs, warm coconut oil, 1 cup of water and chia seeds. Add the wet ingredients to the dry ingredients. Mix and add extra water as required. The mix should look moist but not wet.

Put the dough into the baking dish and push down so that the top looks nice and even. Place in a pre-heated 180 degree oven for about one hour or until nice and golden.

camera 2412

Let it cool for a few minutes in the baking dish

Turn out onto a cooling rack and when cool cut into slices with a serrated knife.

camera 2413

When you cut the loaf collect the crumbs that fall through the board.

It will hold together better if the slices are thicker (approximately 1.5cm). The crunchy end bits are the best.

camera 2424

Really crunchy and delicious

The middle bits can be grilled when required to give them some extra crunchiness. You can do this straight from the freezer and then top the bread with your favourite toppings such as avocado and tomato.

2015-08-29 18.33.35

Served here with avocado, tomato, spinach and a veggie burger.

My new Wellness Podcast! I would love you to have a listen and leave a five star review and rating on iTunes.

2015-07-05 19.58.13

Sensational seed and nut bars!

A delicious healthy snack bar that will add some sweetness to your day!

2014-08-01 21.15.52

Eat them straight from the freezer or pack them into the lunch box.

Having healthy snacks on hand is vital if you are going to avoid making poor food choices. Being on a restricted diet is hard enough without feeling hungry or as though you are missing out. These bars are healthy, sweet, Paleo, gluten, dairy and processed sugar-free. They are filled with natural goodness and are a favourite snack of mine. The recipe is flexible and you can change them to suit your own preferences such as leaving out the nuts, using different seeds or changing some of the quantities. All of the ingredients l use are organic and the nuts and larger seeds are activated which means l have soaked them in filtered water and sea salt for a day, rinsed them well and then dehydrated. This process helps to remove the anti-nutrients and support good digestion.

Ingredients:

1 cup activated organic sunflower seeds

1 cup activated organic pumpkin seeds

1 cup organic sesame seeds

1 cup black chia seeds

1 cup activated mixed nuts (e.g almond, walnut, and brazil)

A generous 1/2 cup organic shredded coconut

8 Medjool Dates seeded and chopped (roughly chop just to make it easier for the food processor)

A good 1/2 cup raw organic honey (use organic or regular honey if that is what you have)

A good 1/2 cup organic coconut oil

2014-07-10 12.39.26

These ingredients add a delicious flavour to the bars.

Place the nuts, seeds, shredded coconut and dates in the food processor and chop until roughly chopped. Gently warm the honey and coconut oil in a saucepan and pour into the food processor. Pulse until all there is a good consistency and all the nuts and seeds have been broken up.

2014-07-10 12.40.32

Be careful of the very sharp blade.

Have a tray ready which is lined with baking paper. Run your finger around the edge of the tray so there is a crease in the paper. Pour the ingredients onto a tray lined with baking paper. Now is a good time to have a taste test. The mix should be sweet and delicious.

2014-07-10 12.49.48

The mix is ready to be flattened.

Use a spatula to flatten the mix and make sure it is quite even across the whole tray and give special attention to the corners. I have tried a few different oven temperatures and times but basically you don’t want the oven too hot as you will burn the seeds and lose lots of nutrients, and you want to just cook it until the edges are going golden. A temperature of 160 to 170 Degrees Celsius is recommended for 30 minutes but you can guage this better after your first batch.

2015-05-08 18.09.46

Ready for the oven.

Remove the tray from the oven and let cool until cold. Another option is when it is slightly cool to place it in the freezer for an hour whilst still on the tray. Use the edges of the baking paper to carefully remove the bars as a whole from the tray and lay it on a flat bench. Cut the bars while still on the baking paper into whatever size suits you using a very sharp knife and wiping clean after cutting a row.  Another option is to use a pizza cutter and it helps to give it or the knife a wipe after each row. I think it is better to have the bars quite small as then you have more of a choice over serving size.

2015-05-09 09.29.11

Perfectly baked with golden edges. These were sliced when cool and placed in the freezer over night. They can easily be separated now and stored in a container in the freezer.

Carefully lift each bar into the container for freezing unless you are going to eat them all fresh, but they are very nice eaten when they are just out of the freezer and such a handy snack to take to work or when you are out.

The best part of the whole cooking experience is eating the crumbs. Scrape them off the baking paper and into a bowl. Enjoy! You could dip something into these crumbs such as a banana or use them as a topping.

2015-05-09 09.32.13

A delicious snack.

Something to be aware of when eating these bars is that the chia seeds can get stuck in your teeth. This is really a cosmetic issue, so it is best to do a quick tooth check after you have eaten them and you may need a tooth pick to remove them as they can be a bit stubborn.

2014-07-20 20.15.47

A sweet treat.

If you have enjoyed this post please share with a friend. You can follow me on Instagram at holistic_paleo and Facebook at Holistic Wellness For Life or Primal Living Melbourne.

Sweet potato slice

Combine the gorgeous flavour of sweet potato with warming spices and you have a delicious slice that is a taste sensation, especially if you eat it warm. Who would have thought that sweet potato would be so delicious in baked goods!

2015-05-01 19.18.02

A beautiful slice to share with your friends.

Ingredients:

1 medium sized sweet potato peeled, steamed, mashed and cooled (about 2 cups when mashed)

1 dessert spoon of granulated stevia or the equivalent of pure stevia.

2015-03-06 11.47.47

I used this product and used just two tiny scoops as there are two teaspoons in one dessert spoon

1/2 a cup of organic honey

¼ cup organic coconut oil

2 free range eggs (beaten)

1 cup of coconut flour (squash the lumps)

2 teaspoons cinnamon

¼ teaspoon ground ginger

¼ teaspoon all spice

½ teaspoon organic vanilla essence

2 teaspoons baking powder (gluten free).

Method:

Pre-heat a fan forced oven to approximately 160 degrees celsius or a bit higher depending on your oven. Grease a slice tray with organic coconut oil. I used a glass dish and that worked well. Line the base with baking paper. Gently mix all of the ingredients together with a spatula ensuring everything is evenly distributed.

2015-05-01 19.07.35

Add the sweet potato after you have mixed the rest of the ingredients.

2015-05-01 19.07.53

Mixing all of the ingredients before adding the sweet potato.

2015-05-01 19.07.15

Smooth the top of the mix with the spatula.

Place in the oven and cook until golden on top and just coming away from the edge of the baking dish.

2015-05-01 18.40.10

Let it cool in the dish and then use a knife to cut around the edge.

Place the cooling rack on top of the slice and with a t-towel so you don’t burn your hands flip the cooling rack and slice tray up-side down so that the slice is out of the dish and on the tray. You can then use a second cooling rack to turn the slice over to the right side.

2015-05-01 18.41.17

Looking and smelling delicious.

When the slice has cooled cut into small pieces and display on a nice plate.

2015-05-01 18.53.03

I transferred it from the cooling rack to a chopping board to slice.

You can wrap each piece individually with cling wrap and place in the freezer and then pop into your lunch box. This would be delicious as a dessert and eaten warm is really mouth watering. I have even eaten this slice straight from the freezer as it is also delicious frozen with a completely different texture.

2015-05-01 19.08.18

A challenge to have just one piece.

You can follow me daily on Instagram at Holistic_Paleo as l share all of my meals and some other interesting pictures. I also have two Facebook sites called Holistic Wellness For Life and Primal Living Melbourne. 

If you have enjoyed this post please share it with a friend. Thankyou Carolyn

Chunky Chocolate Mousse Slice.

A decadent and delicious healthy raw and frozen treat for the chocolate lovers. A smooth and sweet treat with chunks of nuts, free of gluten, dairy and processed sugar. Filled with healthy fats, this is a snack that can be kept in the freezer and eaten when something sweet is desired. The healthy fats come from avocados, nuts and coconut oil which are whole foods, and this slice is packed with nutritious ingredients including vitamins, minerals, fibre and anti-oxidants. 

2015-04-15 19.46.56

A warning that this is extremely delicious!

A food processor is a must to make this delight. Place all of the ingredients in the bowl with the mixer blade and process. Simple. Sometimes the medjool dates can get stuck so it is a good idea to give them a few pulses first to chop them up a bit and then add in the nuts and do the same. This recipe has the addition of a Superfood powder and l like the Loving Earth blend but you can easily replace it with your own favourite.

2015-01-22 13.19.19

One of my favourites!

Ingredients:

3 cups of nuts (I like to use the harder nuts being almond, walnut or brazil. For this recipe l used all raw activated almonds but you can use a mixture)

3/4 cup coconut oil

2 Tablespoons Loving Earth Rainbow Superfood Powder

2 whole ripe avocados

6 medjool dates (stones removed)

1 1/2 cups of coconut flakes (or use shredded or dessicated coconut)

1/4 cup raw honey

2 tablespoons raw cacao

2015-04-14 19.30.37

You can see the goodness!

2015-04-07 16.09.46

Thoroughly mix the ingredients and a few unprocessed nuts are great as they add some chunkiness to the slice.

Have a taste test now and then put the slice into a baking dish lined with baking paper. I made the first batches without the baking paper and just greased the dish but the slice was a but tricky to get out of the pan so l would advise using the paper.

2015-04-14 19.38.50

Once the mixture is in the dish it needs to be smoothed out with a spatula.

2015-04-14 19.42.21

When it is smooth and even place it in the freezer for a couple of hours.

2015-04-15 07.36.34

Remove the whole slab from the baking dish and place onto a chopping board.

2015-04-15 07.38.33

Slice into squares and eat the edges that you cut off (my favourite part).

2015-04-07 16.02.53

The slice needs to be eaten straight away or placed back into the freezer.

I hope you enjoy this delicious treat which is made with real ingredients and free of so many of the nasty chemicals we are seeing in food today. As a chocolate lover l really enjoyed creating this recipe and hope you share it with your friends and have a great time making and eating it.

You can follow me daily on Instagram at Holistic_Paleo or on Facebook at Primal Living Melbourne or Holistic Wellness For Life.

Raw Superfood Slice

A creamy and satisfying raw and frozen slice which has a very high healthy fat content and is flavoured with the amazing Acai Berry Powder which is an excellent source of anti-oxidants.

2015-03-20 13.51.43

Extremely delicious and easy to make.

I have used a home made almond nut butter in this recipe but you could use one that has been commercially made. I like to activate my nuts to remove the anti-nutrients and by making the nut butter myself l can be assured of the ingredient content.

Making the Nut Butter:

You require 2 cups of raw nuts which have been soaked in filtered water and 1 tablespoon of sea salt for up to 24 hours for hard nuts such as almonds and around 6 hours for softer nuts such as cashews. They then need to be dehydrated as otherwise the nut butter will be too moist. Rinse well then add to the food processor with the chopping blade attachment and 1 cup of organic coconut oil, 2 pinches of pink Himalayan Rock Salt and 1 teaspoon of raw organic honey. Process until creamy. This can take up to ten minutes and it is a good idea to stop the food processor and wipe down the edges with a spatula so everything is evenly processed. You can keep this nut butter in the fridge for several days or use some of it as a spread and the rest in this lovely slice recipe.

2015-03-18 20.32.04

Keep processing until it is smooth and creamy

Making the Slice:

Ingredients:

1 1/2 cups of home made nut butter (I used almond)

1 1/2 cups raw activated cashews

3 level tablespoons raw organic honey

2 generous tablespoons Acai Berry Powder (This can be substituted for another Superfood powder or raw cacao).

2015-03-20 13.52.30

This powder is great in smoothies as well.

Method:

Add the ingredients to the food processor using the chopping blade. Process until well combined. Place the ingredients in a dish generously lined with baking paper and smooth out with a spatula.

2015-03-20 13.49.02

A quick taste test now is a good idea.

2015-03-20 13.49.23

All smoothed out and ready for the freezer

Place in the freezer to set for a couple of hours then slice into portions and return to the freezer.

2015-03-20 13.49.38

Smaller slices are better.

2015-03-20 13.50.35

Have a piece or two and enjoy.

As this slice has a high healthy fat content it does soften quite quickly when at room temperature and l prefer to eat it straight from the freezer.

You can follow me daily on Instagram at holistic_paleo and Facebook at Primal Living Melbourne and Holistic Wellness For Life.

Superfood Balls

These are the most delicious snack and are made from the highest quality ingredients which provide a beautiful flavour combination. A delicious raw and frozen treat which you can grab from the freezer as required. They are super quick to make and are a very dense source of energy and good fats to keep you feeling great. Add your favourite SuperFood powder to increase the nutritional content and vary the flavour.

20141229_135222

Nutrient and flavour dense. These delights are rolled in shredded coconut.

You can coat these delights in shredded coconut or sesame seeds. This offers a different taste and texture. but the sesame seeds are messier than the coconut as the picture below shows.

2015-01-01 20.48.30

The sesame seeds love to stick to hands.

Ingredients:

1 cup of activated almonds-chopped (other nuts would also work well)

2 tablespoons coconut flour

1 level tablespoon rice malt syrup

1 teaspoon cinnamon

3/4 cup Coconut flakes

3 tablespoons black chia seeds

1 generous tablespoon of a superfood powder. I used Loving Earth Rainbow Superfood Blend (You could use other powders such as Acai or Spirulina)

2 tablespoons sesame seeds

3 tablespoons melted coconut oil

6 medjool dates-seeds removed (Dates are different sizes so put 4 in to start with and add the extra 1 or 2 if needed as they are high in fructose).

2015-01-22 13.19.19

My favourite Super Food powder 

Extra sesame seeds or shredded coconut for coating.

2015-02-25 07.26.53

Nicely processed.

Place all of the ingredients in the food processor and blend well. Take a spoonfulls of mix and shape into small balls. You need to squeeze with your hands to form a ball shape and it should feel quite moist. Roll each ball into your desired coating and quickly refrigerate or freeze. They are firm in the fridge and hard in the freezer so you can experiment with the level of firmness that you desire.

2015-02-25 07.42.18

Place in the fridge to firm up before freezing.

They keep well in a sealed container in the freezer and are an excellent snack.

2015-01-01 20.53.05

The balls can also be rolled in sesame seeds for a different effect.

If you have enjoyed this post please share it with a friend. You can follow me daily on Instagram at holistic_paleo or Facebook at Primal Living Melbourne and Holistic Wellness For Life.