Pecan Chocolate Salted Caramel Tart

Sep 12, 2023

Pecan Chocolate Salted Caramel Tart

A fabulous dessert which is dairy free, gluten free and refined sugar free. The crunchy base made of nuts and buckwheat groats makes a great nutritious alternative to a traditional biscuit base. Adding a layer of date caramel and a tofu-based chocolate topping brings natural sweetness, healthy fats, protein and fibre for a balanced sweet treat. Makes one 8”/20cm tart.

Allergens: Nuts, Soya

Leftovers can be sorted in the fridge and best consumed within 2-3 days.

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Ingredients

90g pecans

40g raw cashews

40g buckwheat groats

50g ground almonds

50g buckwheat flour

¼ tsp sea salt

½ tsp vanilla essence

½ tsp cinnamon

½ tsp ginger

30g coconut oil, melted

30g coconut palm nectar

Caramel Filling:

175g dates, soaked in boiling water for 30 minutes

100ml coconut milk, the solid thick part at the top of the can

½ tsp vanilla essence

1 tsp of sea salt

Water if necessary

Chocolate Topping:

200g 70% dark chocolate

100ml oat cream

290g silken tofu drained weight

¼ tsp vanilla essence

1 tbsp coconut nectar

Garnish:

Pecans and cacao nibs

Instructions

Step 1

Preheat the oven to 165C and grease an 8-inch (20cm) spring form flan tin.

Step 2

Place the pecans, cashew nuts and buckwheat groats into a food processor and pulse a few times until the mixture resembles sand.

Step 3

Add the rest of the ingredients and process until thoroughly combined. The mixture should come together when pinched. If it is too sticky, add a little extra flour and reprocess.

Step 4

Pour into the flan tin and press down evenly with your fingers across the base and up the sides of the tin. Use a sharp knife to trim off any excess.

Step 5

Prick the base several time to allow air to escape and bake for 15-20 minutes or until golden brown. Remove from the oven and set aside to cool.

Step 6

To make the caramel filling, drain the soaking dates and place in a Nutri Bullet or similar high-powered blender.

Step 7

Add the coconut milk and sea salt and blend on high until creamy and smooth. Add a little water if necessary to get the mixture moving well within the blender. Set aside.

Step 8

To make the chocolate topping, break up the chocolate into small pieces and place into a bowl over a saucepan of barely simmering water until all the chocolate pieces have melted.

Step 9

Remove the bowl from the saucepan and leave to cool while you prepare the other ingredients.

Step 10

Place the tofu and oat cream in a small blender along with the vanilla and coconut nectar.

Step 11

Add slightly cooled chocolate and blend until silky smooth.

Step 12

Pour the caramel filling onto the now cool pastry case and spread across the base evenly.

Step 13

Top with the chocolate topping and smooth over with a palette knife.

Step 14

Refrigerate for at least 2 hours.

Step 15

Garnish with pecans and cacao nibs and serve immediately.

Citrus Miso Roasted Brussels & Beetroot Salad

Sep 12, 2023

Miso Brussels & Beetroot Salad

This liver supporting warm brussels & beetroot saladsalad is a fabulously nourishing addition to the menu for January. Using seasonal ingredients which will help your system detoxify after the festive season. Combing the sweet salty white miso and the tangy red grapefruit makes a moreish umami flavour combination. Full of fibre and protein from the veggies and chickpeas this will keep your blood sugars balanced and satiate you until your next meal.

Allergens: None

Leftovers can be stored in an airtight container in the fridge and enjoyed within 3-4 days

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Citrus Miso Roasted Brussels & Beetroot Salad

Ingredients

For roasted veg:

250g Brussel sprouts
250g raw beetroot
400g tin chickpeas, drained and rinsed
3 cloves garlic – unpeeled

For marinade:

2 tbsp sweet white miso
1 tbsp Tamari
1 tbsp olive oil
1 tbsp brown rice syrup

For salad:

100g rocket
1grapefruit peeled and segmented – reserve juices
50g chopped hazel nuts

For dressing:

1 tbsp sesame oil
1 tbsp Sweet white miso
2 tbsp reserved juices from grapefruit
1 tsp grated ginger
¼ tsp chilli flakes

Instructions

Step 1

Pre heat the oven to 180⁰C.

Step 2

Peel and half the burssels and peel and chop beetroot into bite size cubes and set aside.

Step 3

Mix together marinade ingredients in a bowl and add half to the chopped brussels and beetroot and mix well to coat.

Step 4

Spread onto large roasting tray in one layer add the unpeeled garlic cloves and roast for 20 mins.

Step 5

Meanwhile peel and segment the grapefruit.

Step 6

After 20 mins remover the cooked garlic add the chickpeas and remaining marinade to the brussels and beetroot and continue to roast until cooked al dente approx. 20 mins.

Step 7

Meanwhile squeeze the roasted garlic from its skin into a small blender.

Step 8

Add the remaining dressing ingredients and blend to emulsify.

Step 9

When the vegetables and chickpeas are done mix through half the chopped hazel nuts.

Step 10

Line a serving bowl with the rocket and add vegetables on top, then drizzle over dressing and sprinkle with remaining hazel nuts.

Step 11

Serve as a main dish or a side to cooked chicken or fish.

Blueberry Muffin Bliss Balls

Sep 12, 2023

Blueberry Muffin Bliss Balls

These quick and easy treats reminiscent of a blueberry muffin are full of protein, healthy fats and natural sweetness, making these a satiating snack that should not raise your blood sugars.

Nuts (almonds/cashew)

Store in an airtight container and refrigerate for up to 7 days. If using buckwheat flour you may need the greater quantity of coconut nectar.

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Ingredients

100g dried blueberries

75g tigernut flour or buckwheat flour

75g ground almonds

35g buckwheat groats or sunflower seeds

25-35g coconut nectar

25g cashew butter

25g melted coconut oil

1 tbsp lemon juice

1 tsp cinnamon

1 tsp vanilla bean paste (or essences)

Large pinch salt

Instructions

Step 1

Place all the ingredients into a food processor and blend until a fine and tacky consistency that sticks together. If it is not sticking together re-blend with a little extra coconut oil.

Step 2

Shape and roll the mixture into balls approximately 25-30g each and refrigerate to firm up before serving.

Beet Berry & Chia Smoothie Bowl

Sep 12, 2023

Beet Berry & Chia Smoothie Bowl

The combination of nutrient dense berries and vegetables with some health fats and protein from the chia seeds along with hydrating coconut water makes this a delicious and nutritious breakfast, especially perfect for pre or post workouts.

Allergens: None

Best served immediately but leftover can be stored in the fridge and enjoyed within 48 hours.

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Ingredients

2 tbsp chia seeds

200ml coconut water

100g frozen berries

50g cooked beetroot roughly chopped

50g raw cauliflower roughly chopped

2 dates, pitted or 1 scoop of vanilla protein powder

Juice ½ lemon

Optional Toppings:

hemp seeds, flax seeds, goji berries, fresh banana slices, berries, chia seeds, bee pollen, desiccated coconut, cacao nibs, homemade granola

Instructions

Step 1

Place the chia seeds in a jar with the coconut water, pop the lid on and shake well. Continue to shake every couple of minutes until they are well distributed and start to thicken.

Step 2

Place in the fridge for 4 hours or ideally overnight.

Step 3

When ready to serve, place the soaked chia seeds in a nutri-bullet along with the frozen berries and blend to breakdown.

Step 4

Add all other ingredients and blend until smooth.

Step 5

Pour into a bowl and decorate generously with your choice of toppings.

Rainbow Stir-Fry

Sep 12, 2023

Rainbow Stir-Fry

This recipe is quick and easy and is a great way to eat a rainbow of colours. Don’t overcook, the vegetables should still be crunchy. It is an excellent source of fibre which is great for the digestive system and gut health and is packed with anti-oxidants.

Allergens: Soy, sesame, nuts, fish

Best served immediately but leftovers can be stored in fridge and enjoyed hot or cold withing 48 hours.

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Ingredients

2 tbsp coconut oil

1 red onion, sliced

2 garlic cloves, thinly sliced

1 red chili,

1 carrot, fine julienne of grated

200g broccoli cut into small florets

2 cm piece of ginger, grated

70g sugar snap peas

1 red pepper, cut into strips

For a Chinese flavour add:

2 tbsp Tamari Soy

1 tbsp Sesame oil

½-1 tsp Chinese five spice

1-2 tsp honey

For a Thai flavour add:

2 tbsp tamarind paste

1-2 tbsp fish sauce

1-2 tsp honey

½-1 tsp Thai 7 spice

Optional extras: Chinese cabbage, bok choi, bean sprouts

Extra protein: edamame bean, crisped tofu, cooked prawns, chicken, beef or pork

Garnish: fresh coriander, toasted cashews or sesame seeds

Instructions

Step 1

Heat the oil in a wok or chefs pan on a medium to high setting.

Step 2

Add the onion and stir-fry for 1 minute. Diced or slice the chilli, removing the seed if you do not want it too spicey, and add to pan along with the garlic, ginger and carrot. Sir-fry for one minute, moving the ingredients swiftly around the pan.

Step 3

Next add the broccoli, sugar snap peas and red pepper strips, along with 2 tbsp water cover and allow to steam for 1 – 2 minutes.

Whisk preferred flavour ingredients in a small jug and add along with any extras you choose and stir through to heat before serving.