No Bake Pumpkin Chocolate Bars are perfect for fall. Vegan, gluten free and paleo with ZERO refined sugar!
- 10 medjool dates (soaked for 30 minutes)
- 1 1/4 cups of cashew butter (or just put cashews in the food processor for around 10 – 15 minutes till smooth & creamy)
- 1/4 cup coconut oil
- 2 tablespoons maple syrup
- 1/2 teaspoon vanilla extract
- 1 teaspoon sea salt
- Soak the dates in water for 30 minutes is what the recipe says, I found nuking them in the microwave for around a minute in some water & then draining them did the trick.
- Place the dates, sea salt & vanilla into a blender or food processor until smooth and like a caramel.
- In a small saucepan, on medium low heat, add the cashew butter, coconut oil and maple syrup. Stir until everything is combined.
- Fold in caramel mixture.
- Line a 8 “x 8” baking dish with grease proof paper. Spoon the batter into the baking dish.
- Place & store the fudge in the freezer.
- Once it’s set, use a pizza cutter or knife to cut into squares.
- Take the mixture once all combined. You may need to make up some more of the caramel mixture (dates, salt & vanilla) to give it the taste you are after.
- You can sprinkle some chocolate chips on the top if you like before it goes into the freezer.
These coconut pancakes are delicious. Fluffy and nutty, combined with some berries and coconut yogurt, these pancakes are perfect for the not so naughty breakfast or treat.
- 4 eggs
- 1 cup coconut milk
- 1 – 2 tablespoons pure maple syrup (or rice malt syrup) – you judge sweetness
- 2 teaspoons pure vanilla extract
- 1/2 cup coconut flour
- 1/4 cup gluten free flour (your choice)
- 1 teaspoon baking soda
- 1/2 cup almonds
- 1/4 teaspoon ground cinnamon
- 1/4 teaspoon sea salt (optional)
- coconut oil for greasing (or butter)
- for serving: mixed berries, mango, coconut yogurt, slivered almonds
- Put the eggs, coconut milk, maple syrup and vanilla into food processor or blender and process till combined.
- Add coconut flour, gluten free flour, almonds, baking powder, cinnamon & salt to food processor and blend till smooth consistency.
- Taste, check for sweetness etc.
- Let sit for about 2 minutes to thicken up.
- Heat a medium pan and grease with coconut oil. Medium to low heat.
- Pour batter into the pan, about 3 – 4 tablespoons for each pancake. Brown for 2 – 3 minutes per side.
- Serve warm with Coconut yogurt, berries & mango. Sprinkle slivered almonds & cinnamon on top for a bit of pizzazz..
This baked oats recipe can be made in about 30 minutes. Goodness of oats, and sweetness from the pumpkin & delicious spices. Make a big batch and freeze some. Mix it up and add extra egg and protein powder to increase that protein content.
- 2 cups of rolled oats
- 1/2 cup pepitas
- 1 cup pureed cooked pumpkin
- 3 tablespoons of rice malt syrup or raw honey
- 1 1/2 teaspoons of cinnamon
- 1/4 teaspoon nutmeg
- 1/4 teaspoon ginger powder
- 1/4 teaspoon cloves
- 2 tablespoons coconut oil
- 2 tablespoons almond milk
- pinch of salt
- 1/4 cup buckwheat flour (or almond meal)
- 1 egg
- 1 teaspoon baking powder
- 2 scoops vanilla protein powder (pea)
- Preheat oven to 175 degrees
- Mix all the dry ingredients into one bowl.
- Mix wet ingredients into another bowl.
- Add the wet to the dry and mix until combined.
- Spoon batter into greased muffin tray.
- Bake in the oven for about 15 – 20 minutes (depending on size of muffins)
Yum Yum YUm Yum, that is all I can say. Great for breakfast, lunch or dinner. And as a possible Father’s Day gift next weekend.
Enjoy with some fresh strawberries or blueberries and coconut yogurt and almond milk.
- 6 tablespoons coconut oil or butter or a mixture of both
- 3 tablespoons of rice malt syrup (I use Pureharvest $3.80 from supermarket)
- 1/2 cup pureed cooked pumpkin
- 2 cups rolled oats
- 2 cups coconut flakes
- 2 tablespoons chai seeds (I also use Quinoa as a replacement sometimes)
- 1 teaspoon cinnamon
- 1 teaspoon allspice
- 1 teaspoon ginger powder
- 1/2 teaspoon ground cloves (optional)
- 2 cups of roughly chopped mixed nuts – almonds, cashews, walnuts, pepitas, peacans etc
- Preheat the oven to 140 degrees celcius.
- In a saucepan, melt the oil/butter, syrup and pumpkin puree and bring to a gentle boil.
- Remove from heat & stir in the oats until well combined, then stir in the remaining ingredients.
- Spread the mixture evenly on baking paper on a tray and bake for about 20 minutes, until golden, turning halfway.
- When golden, remove from oven & cool immediately to get it crispy. Break up the pieces a little and store in a air tight container.
- Make sure completely cool before storing.
- I also add 1 heaped tablespoon of freshly grated ginger to my mix.
This spicy protein shake tastes like the batter from a sticky date pudding. I know it doesn’t contain any dates, but it is the combination of the prunes, peanut butter, spices and apple just works. The shake contains about 10 grams of fibre and will help keep you feeling full for longer.
With around 390 calories, it is a bit higher than what I would normally recommend for a protein snack, but is great as a quick breakfast or lunch.
Buy a heap of apples and prepare them, then store them in a sealed bag in the freezer, so they are ready to go whenever the urge takes hold. I also keep my ginger in the freezer. I lasts for months and is easy to grate when frozen.
- 1 small green apple, washed, cored & chopped into chunks. Leave skin on (frozen if prepared)
- 1/4 cup dried, pitted prunes
- 1 tablespoon all natural peanut butter
- 1 teaspoon ground cinnamon
- 1/2 teaspoon grated fresh ginger root (i keep mine in the freezer)
- 1/2 teaspoon ground cardamom (don’t leave this out!)
- 1 scoop vanilla protein powder (I use Vanilla Pea Protein)
- 3/4 cup chilled water
- Place all ingredients in a blender and pulse until well blended.
- These numbers will vary depending upon Protein Powder used.
- 390 calories
- 28 grams protein
- 9 grams fat
- 50 grams carbohydrates
- 60 grams fibre
This slice is my new favorite recipe. Pumpkins are full of Vitamin A, C & E, flavonoid antioxidants, carotenoids and potasium.
Because of the high amount of dietary fiber in the pumpkin it is going to also help you feel fuller for longer.
Almond meal is a packed with protein, good fats, vitamin E and calcium. And then of course you have eggs and coconut oil.
Regardless of these health benefits, it just tastes delectable.
- 900g pumpkin (I like jap)
- 4 eggs
- 1/2 cup raw honey or rice malt syrup
- 1/4 cup coconut oil (heat a little to make liquid if solidified in the cold)
- 2 cups almond meal/flour
- 1 teaspoon cinnamon
- 1 teaspoon nutmeg
- 1 teaspoon ginger powder
- 1/2 teaspoon all spice
- 1 teaspoon baking soda
- 1/2 teaspoon baking soda (extra) mixed with 3 teaspoons lemon juice
- 1/4 teaspoon unrefined sea salt
- Preheat oven at 175 degrees Celsius.
- Grease a baking tray approximately 22 x 32 cm in size.
- Cut the pumpkin into 4 – 5 cm squares and boil in water until soft. Tip into strainer to drain off the water.
- When cooled, mash the pumpkin or process in blender until smooth puree.
- Whisk together the eggs, honey, coconut oil, and pumpkin puree until smooth.
- Sift the almond flour, spices, baking soda, baking soda/lemon mixture & salt, then stir into the pumpkin mixture. Spread the batter into the baking pan.
- Bake for 30 – 45 minutes. Cool cut into squares and serve.
The weekend is nearly upon us, and a treat is in order for all the good clean eating and hard training you have done all week. This is one of my favourites, Paleo Lemon Tarts.
1 cup almond meal
3 tblsp lemon juice
4 dates (I use double this)
optional extra in shell – few tablespoons of shredded coconut & coconut flour. If you add this, then slightly increase the amount of lemon juice
6 tbsp lemon juice
1 lemon, rind finely grated
1 – 2 tbsp honey
Pre-heat oven to 180 degrees
To make the pastry, place all ingredients into a blender, and mix until well combined. In a muffin tray (or similar) line with baking paper, or just grease with butter or coconut oil. Firmly place pastry mixture on the bottom and sides. Bake in the oven for 10 -12 minutes, or until pastry has browned. (check bottom). Leave to cool.
To make the filling, place lemon juice, rind and honey into a pan and simmer on low heat for 2 minutes. In a bowl, beat eggs well. Slowly add the beaten eggs to simmering filling, stirring vigorously to form a nice smooth texture. Taste, add more honey if desired. Leave to cool slightly.
When pastry has cooled, and the filling has reduced to a warm temperature, spoon the filling into each individual tart. Place in sealed container & pop in the fridge until cooled and set.
Makes 6 -8 depending on size.