Vegan Tiffin

Enjoy this plant based recipe with coffee or tea and the kiddies love it too.

Ingredients

2.5 Cups Dates

2 Tbsp. Peanut Butter

30g Cacao Powder

1 Box of Nairns Gingernut Oat Biscuits

80g Roasted Hazelnuts

Make from Scratch

In a food processor add dates, peanut butter and cacao powder. Blitz until a paste is formed. Pop into a big mixing bowl.

Add gingernut oat biscuits and roasted hazelnuts to food processor and blitz until they resemble medium size chunks. Add to mixing bowl.

Mix together and pour tiffin mixture onto a line baking tray. Level it out and pop in freezer for 3-4 hours before cutting into bite size squares.

Coconut & Almond Bliss Balls infused with Cashew Saffron Mylk

coconut almond bon bon

“The body is both a temple and a perfect machine. Our bodies have within them a healing potential, and we nourish this potential with the pure and simple foods found in nature”, Angela Lindvall.

Healthy eating does not have to be monotonous. There is a smorgasbord of food to experiment with in the kitchen to create healthy sweet treats. Staples in the my kitchen for sweet treats consist of desiccated coconut, ground almonds, goji berries, raisins, dates, cacao nibs and powder, different types of raw nuts and rice syrup. Today I made “Coconut & Almond Bliss Balls infused with Cashew Saffron Mlyk”. I could have left out the word “infused” but I thought it sounded more grand.  I recently came across Essentially.  Essentially is a raw juice company based in Dubai. They produce the Cashew Saffron Mlyk its contains cashew, water, agave nectar, coconut butter, vanilla, cardamom, cinnamon and sea salt. We are in the middle of Ramadan in Abu Dhabi and these bliss balls would be a great Iftar treat as they have great Arabian flavours.


What you will need:

1 cup Desiccated Coconut

1/2 cup Coconut Flour (sold in Lulu Hypermarket)

1 cup Ground Almonds

Vanilla Pod

1/4 cup Rice Syrup (sold in Lulu Hypermarket)

4-5 tbsp. Cashew Saffron


Method:

  • Food Processor: add desiccated coconut, coconut flour, ground almonds, vanilla and blitz.
  • Combine rice syrup and cashew saffron – blitz until paste formed.
  • Scoop: use a tablespoon measurement to scoop out the mixture and roll into delicious Bliss Balls.
  • In two separate bowls add desiccated coconut and raw cocoa powder. Roll the individual balls in the mixture to cover evenly (as you can see from the supporting photographic image).
  • Pop in the fridge for 25 minutes before serving.

Be sure to post pictures on instagram of your creations. Follow me @makeandbakefromscratch #makeandbakefromscratch

Nourish your body from the inside out x

Raw Cacao, Coconut & Peanut Butter Truffles

DSC_4178“We all eat, and it would be a sad waste of opportunity to eat badly”, (Anna Thomas).

These delicious treats are extremely quick and easy to construct when that sweet tooth starts misbehaving. They are made of Medjool dates, raw cacao powder, peanut butter, unsweetened desiccated coconut, coconut milk, coconut oil. There is no added sugar but that is not a dispensation to eat the whole batch; balance is key.

The great thing about these raw truffles is you can add your favourite flavours, since Christmas is only around the corner I plan on making a batch with Christmas flavours like ginger, nutmeg, cinnamon and orange rind. Other flavours you could experiment are coffee, vanilla, hemp powder, baobab powder, maca, lucuma – the list is endless.

 Ingredients

(Makes 18)

1 cup Desiccated Unsweetened Coconut

¼ cup Raw Cacao Powder

4-5 heaped Tbsp. Peanut Butter or any nut butter (unsweetened & unsalted)

2 Tbsp. Extra Virgin Coconut Oil

5-6 Medjool Dates, pitted & chopped

4-5 Tbsp. Coconut Milk or liquid of choice

1 Tsp. Cinnamon

Method

  • I used Medjool dates, they need to be pitted and chopped. Add all ingredients except coconut milk to the food processor. Blitz, gradually add coconut milk. Once the mixture is well combined it is ready to roll.
  • Use a teaspoon measurement to scoop out the mixture, as you would with an ice cream scoop. Roll into beautiful raw truffle shapes.
  • In a large lunchbox add desiccated coconut to cover the truffles, roll each on around gently until fully covered – as you can see from image attached.
  • Pop into a large lunchbox and store in the fridge to chill for about an hour before devouring.

Be sure to keep me posted if you try and test these recipes by posting on Twitter: @WhelehanLynne or Instagram @makeandbakefromscratch

Real Food Rocks & Cookin’ Rolls x

Summer Banana Soft Serve

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The hot weather is back so it is imperative to stay hydrated throughout the day. Ice creams or popsicles are another great way to cool off. Ditch the store made ice-creams and try making your own banana soft serve. These are exceptionally easy to make a full of natural ingredients. A delicious, creamy treat for both adults and children. The health benefits of a Banana Soft Serve include:

  • Vitamin B6
  • Vitamin C
  • Potassium
  • Manganese
  • Bananas are a source of FOS – this is a prebiotic that helps probiotics thrive and boosts the absorption of B vitamins and mineral absorption.

I usually throw 5-6 banana’s into a freezer bag at the start of each week, keep them there for convenience. You can add many different flavours raw cacao, nut butters, pumpkin puree, applesauce, vanilla powder, cinnamon, ginger, allspice, cardamom,bee pollen,  coconut butter – the list is endless and your taste buds are the playground for this exciting recipe.

I made a fudge sauce to swirl through my banana soft, toasted some almonds and tossed in a few frozen berries. The recipe is gluten-free, grain free and dairy free. The only sugar present is fruit sugar. Always remember to eat in moderation. You will need a food processor to make the banana soft serve.

What you will need

(serves 2 people) 

Banana Soft Serve

3 medium-sized Frozen Banana’s

1tsp. Vanilla Powder

Fudge Sauce

4 Medjool Dates, pitted

1 Tbsp. Raw Cacao Powder

½ cup Coconut Milk

2 tbsp. Coconut Oil

Toppings

2-3 tbsp. Frozen Berries or Fresh

1 tbsp. Flaked Almonds, toasted

Method

  • Pit and chop dates. Blend dates and coconut milk together. Pour into a small saucepan and heat on medium temperature, add coconut oil and raw cacao powder. Stir until combined, remove from heat. Pop in a glass jar or serving bowl until ready to serve.  I added tablespoon to each glass. If you have any left over store in an airtight container in the fridge.Toast flake almonds under the grill until golden brown.
  • In a food processor add frozen bananas and vanilla powder. Blitz the frozen banana until it is well-combined and resembles an ice cream consistency.
  • As you can see from the images I layered mine in a tumbler glass. Feel free to eat your creation whatever way you like.

Nutritional Information Banana Soft Serve based on two people:

Calories: 315g (158 per serving), Carbs 81g (41g per serving), Fat 0, Protein 0, Sodium 3 (2 per serving), Sugar 42g (21 per serving)

Be sure to keep me posted if you try and test these recipes by posting on Twitter: @WhelehanLynne or Instagram @makeandbakefromscratch

Real Food Rocks & Cookin’ Rolls x

Raw Bounty Squares

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I love the idea of a “Bounty Bar”, mostly because it contains coconut. There is no other reason. This fuelled my attempts to rustle up my own version minus all the added preservatives. I made squares not bars because squares were easier to cut. It is simple as that. You can roll the mixture into bliss balls too or if you have any fancy moulds you can use those to give the mixture a more attractive look. The recipe I came up with is raw, gluten-free, dairy free and low in sugar. Recently, I checked out the ingredients on a Bounty Bar. A bar contains the following:

  •  Sugar (first ingredient, the bar contains very high levels of sugar)
  • Desiccated Coconut
  • Glucose Syrup (more sugar)
  • Cocoa Butter
  • Cocoa Mass
  • Skimmed Milk Powder
  • Emulsifiers
  • Soya Lecithin
  • E471 Lactose (E471 acts as an emulsifier for desired emulsion stability, consistency, smooth texture and particle suspension). Further reading on Emulsifiers
  • Milk Fat
  • Whey Powder
  • Humectant (food additive that keeps food moist)
  • Glycerol Salt
  • Natural Vanilla Extract

All the above ingredients = a Bounty Bar. Long list? Who knew humectant could be so satisfying. Also from looking at the first three ingredients we can see that sugar is added twice suggesting high sugar content. Of course one will need to weigh up their health, nutrition and fitness goals before deciding if this is an issue. From a personal point of view I would prefer to make my own.

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Raw Bounty Squares contain:

  •  2 cups Desiccated Coconut , unsweetened ( I did add a tablespoon of almond pulp from making almond milk but it is not necessary for the recipe to work)
  •  165ml Coconut Milk
  • 3 tbsp. Coconut Oil, melted
  • 3-4 tbsp. Coconut Sugar ( I added 3 , sweet enough for my taste buds) /Date Paste
  • 1 tbsp. Cinnamon
  • 1 tsp. Vanilla Powder

Directions

  • Melt coconut oil ( I usually put the jar in a saucepan with a drop of water to heat it up and melt it down, medium heat)
  • In a large mixing bowl add desiccated coconut, coconut milk, coconut oil, coconut sugar, cinnamon and vanilla powder. Stir the mixture until it has combined.
  • Pour mixture into an 8×8 square baking pan, lined with grease-proof paper.
  • Pop in the freezer for about an hour, allow to set.
  • Remove and make the chocolate coating, pop back in for 10 minutes.
  • Keep the squares stored in an airtight container in the fridge.

Chocolate Coating: 

Option 1:

5 tbsp. Extra Virgin Coconut Oil

3 tbsp. Cacao Powder

1-2 tbsp. Coconut Sugar

  • In bowl add all ingredients and melt over a saucepan of hot water, stir occasionally and combine mixture. Once melted pour over the bounty base. Pop back in the freezer for 5-10 minutes to allow to set. Keep the squares stored in an airtight container in the fridge.

 Option 2:

200grams 70%, 85% or 90% Dark Chocolate

  • Melt in a bowl over a saucepan of hot water and pour over the base. Pop back in the freezer for 5-10 minutes to allow to set.

 Be sure to keep me posted if you try any recipe by posting on instagram: @makeandbakefromscratch or  twitter:@WhelehanLynne

Real Food Rocks & Cookin’ Rolls x

No Bake Chocolate Chip Cookies

DSC_3804No bake cookies are extremely easy to make and gobble up. They are made from nuts, dates, goji berries, golden flaxseed, vanilla powder and 90% Lindt chocolate. All you need is a food processor, a round or square pan and a small scone cutter. Store them in a lunch box in the fridge or freezer. 90% Lindt chocolate can be purchased in Tesco, Ireland and Woolworths, South Africa. Alternatively you can use 70% or 85% but 90% is the nicest, silkiest richest chocolate ever made. For the recipe I used Medjool dates but pitted dates will work fine too. This recipe is gluten-free and grain free. A great healthy alternative to processed treats and oozing with health benefits, such as:

  • Goji berries are a great alternative to raisins or dried cranberries. They contain high levels of vitamin C which will benefit your skin, immune system and eyesight. These berries belong to the same family as tomatoes, potatoes, peppers and eggplant.
  • Golden Flaxseed is an abundant source of EFA’s (essential fatty acids) Omega 3’s. They also contain vitamin E which is essential for radiant skin as it protects the skin from harmful free radicals. These little bombshells also contain B vitamins and are rich in potassium, manganese, calcium, iron, magnesium, zinc and selenium. These chewy seeds hold the cookies together and also work wonders for your digestion. 

What you will need:

1.5 cups Nut Mix (I used almonds, pumpkin seeds, brazil nuts and cashews)

5-6 Medjool Dates, remove stones and chop

4 tbsp. Goji Berries, soak for 20 minutes before using

1 tbsp. Golden Flaxseed

1 tsp. Vanilla Powder

4-5 squares 90% Lindt Chocolate, break into small pieces

The Execution:

  • Soak dates and goji berries in warm water for 20 minutes before beginning the process.
  • In the food processor add nut mix, vanilla powder, soaked dates/ goji berries and golden flaxseed. Pulse the mixture until it has a crumb like consistency. If the mixture looks dry add 4 tbsp. warm water until it holds together. You may need to add more. I added 4 tbsp. and it worked perfectly.
  • Break in chocolate pieces and blitz the mixture until combined.
  • Scoop the mixture into a round or square pan and flatten until it is leveled. Press down firmly to ensure it sticks together. Pop in freezer for 20 minutes.
  • Remove from freezer after 20 minutes, grab your scone cutter and cut out the cookies. As you can see from the image I used the smallest shape to make mini cookies. They will need to be stored in the fridge in an airtight container.

Be sure to keep me posted if you try and test these recipes by posting on Twitter: @WhelehanLynne or Instagram @makeandbakefromscratch

Real Food Rocks & Cookin’ Rolls x

Raw Banoffi

DSC_3521Raw Banoffi is a guilt free treat. The recipe is gluten-free, grain free and if you follow a dairy free eating regime just omit the greek yogurt and use coconut cream. Eat it as a weekly treat. Raw Banoffi is so easy to throw together and is abundant with health properties to help you in your quest to super eating. Benefits include:

  • Bananas: packed with vitamin B6, C, potassium, manganese. Bananas are a prebiotic source and this will help probiotics thrive and is helpful for vitamin B absorption. So, hello “Happy Gut”. I topped the sweet treat with greek yogurt which also contains beneficial probiotics to help with digestion.
  • Cinnamon: makes insulin more effective and will help with energy levels.
  • Ground Almonds: packed with vitamin E, B2, K, manganese, magnesium, omega 6, carotenoids, bioflavonoids and phytosterols.
  • Coconut oil: strengthens immune system, increases metabolism (aids in weight loss), improves digestion, boosts key mineral absorption (calcium and magnesium), antifungal and antibacterial properties, provides long-lasting energy and is great for skin and hair.

I used glass jars to serve individual portions but ramekins will work perfectly or you could use a small cheesecake tin. Use what is available. Also when layering the mixture in the jars I added raw cacao nibs and toasted flaked almonds.

What you will need to execute this dish:

Base:

2/3 cup Ground Almonds

2/3 cup Desiccated Coconut (unsweetened version)

4 tbsp. Extra Virgin Coconut Oil, melted

1 tbsp. Organic Rice Syrup or Honey, melted

1 tsp. Vanilla Powder

½ tsp. Cinnamon

Banana Toffee Mix:

3 Banana’s

4 Medjool Dates, pitted

1 tsp. Vanilla Powder

½ tsp. Cinnamon Powder

The Method:

  • Base: In a large mixing bowl add ground almonds, desiccated coconut, coconut oil, rice syrup, vanilla powder and cinnamon, combine the mixture.
  • Banana Toffee Mixture: In a food processor add the banana’s, dates (pitted), vanilla powder and cinnamon, blitz until combined and smooth.
  • Layering: In the glass jars (this recipe makes 2) I layered the mixture. First I added the base mixture then banana toffee mixture on top followed by a layer of raw cacao nibs and toasted flaked almond, another base mixture layer, banana toffee mixture. To finish it off I added glenisk greek yogurt, sprinkled raw cacao powder and nibs on top.
  • Allow to set in the fridge for about 1 hour.

DSC_3522Be sure to keep me posted if you try and test these recipes by posting on Twitter: @WhelehanLynne or Instagram @makeandbakefromscratch

Real Food Rocks & Cookin’ Rolls x

Coconut & Cacao Bliss Balls

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“To be happy-one must find one’s bliss”, Gloria Vanderbilt

These little beauties are a real treat, hard not to eat the whole batch! They are made from desiccated coconut, cacao powder, medjool dates, cinnamon, vanilla powder, chia seeds, coconut oil and water. Of course you can sprinkle your own twist on them. They are gluten-free, dairy free, grain free and egg free. So if you have a sweet tooth get happy in the kitchen and make Coconut & Cacao Bliss Balls.

Ingredients

1 cup Almonds & Pumpkin Seeds (preferably activated)

4-5 Medjool Dates, pitted and roughly chopped

¼ cup Raw Cacao Powder or Cocoa Powder

½ cup Unsweetened Desiccated Coconut

Pinch Cinnamon Powder

1 teaspoon Vanilla Powder

1 tablespoon Chia Seeds

3-4 tablespoons Coconut Oil, melted

Method

  • Remove seeds from dates and roughly chop.
  • In a food processor add nuts, dates, cacao powder, desiccated coconut, cinnamon, vanilla powder, chia seeds and coconut oil. Blitz until all ingredients are combined. It should have a paste like consistency. If it appears to look dry add a small drop of filtered water until the mixture sticks together.
  • Break off bite size pieces and roll them into firm balls with your hands. Roll the balls in desiccated coconut, place them on a plate and pop to the fridge to chill.

Be sure to keep me posted if you try and test these recipes by posting on Twitter: @WhelehanLynne or Instagram @makeandbakefromscratch

Eat Real, Great Feel x

No Hass Man!

This food creation is very deceptive in a positive manner. I know it might resemble a cheesecake but it is not a cheesecake. In fact there is no cream cheese in the recipe at all. Avocados are used as a cream cheese alternative. Avocados are a powerhouse of healthy nutrients. The base is made from walnuts and almonds instead of biscuits. Walnuts and almonds are packed with essential fatty acids (EFA’s), protein and B vitamins. This recipe is grain free, gluten-free and dairy free, however, if you have an allergy to nuts I would not advise eating a slice.

Ingredients

Base

300 grams Walnuts & Almonds

½ cup Desiccated Coconut

30 grams Coconut Oil or Butter

¼ teaspoon Vanilla Powder

1 tablespoon Rice Syrup/Honey/Coconut Sugar

Pinch Himalayan Pink Rock Salt

Method

Pop the walnuts and almonds in the food processor and blitz until combined. Add pinch of salt and vanilla powder.

In a larger mixing bowl using your fingertips rub in coconut oil until the mixture resembles coarse breadcrumbs.  Next add desiccated coconut and melted rice syrup to the mixture and stir it all together.

Place the mixture on a round cheesecake pan with removable bottom. Spread the mixture out evenly and gently press it using a spatula, potato masher or your hands.

Place in the fridge until the filling is ready to be added.

Filling

4 medium ripe Hass Avocados

4 tablespoons Carob Powder or Unsweetened Cocoa Powder

3 tablespoons Rice Syrup/Honey (you might want to add more depending on your sweet buds)

4 tablespoons Coconut Oil, melted (this allows the mixture to set)

1 tablespoon Chia Seeds

½ teaspoon Vanilla Powder or Vanilla Essence

Method

Melt coconut oil.

Remove flesh from the avocados.

Pop all ingredients in food processor and blitz until combined it should resemble a mousse consistency.

Spread the mixture evenly over the walnut & almond base.

Place in freezer and allow setting for 5 hours. Defrost for half an hour before serving. It will keep in the fridge for 3 days.

Serve with fresh strawberries, roasted coconut flakes and whipped coconut cream.

Eat Real, Great Feel!

 

Avo Serious?

Chocco Chilli Avocado Rawsert

Sugar Cravings have met their match. This mousse or pudding is guaranteed to kick the chocolate craving. It has a lovely creamy texture and packed with the health benefits of avocado and cocoa. This recipe is versatile; you can add your favourite flavours. You can also choose how bitter or sweet you would like it. It can be enjoyed as an afternoon or evening “Rawsert” (raw desert).

Avocados are a superfood, packed with disease fighting a antioxidants Vitamins that are present in avocados are B, K and E. They contain healthy fats, insoluble and soluble fiber. Cocoa is derived from the cocoa bean. It is a mood enhancer and has the ability to produce endorphins which make us happy. Therefore, you can only be happy eating this rawsert. Cocoa powder can also lower high blood pressure and deliver essential minerals like calcium and potassium. Enjoy and Be Happy!

Ingredients

2 ripe medium Avocados

2 tablespoons Cacoa Powder or Carob

¼ teaspoon Vanilla Powder/Essence

¼ teaspoon Cinnamon

2-3 teaspoon Organic Rice Syrup (alternative honey or coconut sugar 1:1)

1 teaspoon Coconut Butter

1 tablespoon Chia Seeds

2 tablespoon Filtered Water/Almond Milk/Coconut Milk

Sprinkle Chilli Flakes

Method

Pop all ingredients in the food processor, add 2 tablespoons filtered water/liquid and blitz till combined.

Scoop into ramekins and chill in the fridge.

Serve with Strawberries or Blueberries.

Alternatives

You can alternate any flavours you like ginger powder, nutmeg, aniseed, lavender, cardamom. You can mix in a tablespoon of Greek yogurt or add coconut flakes. Tease your taste buds!

Eat Real, Great Feel!