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

Homemade Coconut Milk

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Coconut milk is extremely easy to make in the comfort of your own kitchen. It is a great alternative to almond milk or dairy. It is made from dried coconut flesh. The coconut milk you pick up in the store may seem like the easier option but “getting your health chef on”, in the kitchen and making your own will benefit you in the long run. Cans are lined with BPA (unless stated) and contain guar gum which is made from legumes and can be difficult for some individuals to digest.

You can use coconut milk in curries, smoothies, baking; soak gluten-free oats overnight in coconut milk, chia pots and pancakes. Homemade coconut milk is rich in lauric acid (medium-chain fatty acid, good fats), vitamins C, E, B as well as iron, selenium, calcium, magnesium and phosphorus.

What you will need:

2 cups Unsweetened Desiccated Coconut

4-5 cups Hot Water (not boiling)

Method:

  • Heat water in a saucepan till it is hot but not boiling.
  • Pop desiccated coconut in a large bowl and pour in hot water. Allow to soak for 20-25 minutes.
  • Add all the mixture into a food processor or blender (you may need to do this in two batches) and blitz the mixture until creamy and frothy.
  • Strain the coconut milk mixture. I used a strainer or you can use cheesecloth, it allows the liquid to pass through and saves the coconut pulp. Add the pulp to pancakes or smoothies.
  • Pop the liquid into a large jar or bottle. It will last about 3-4 days in the fridge.

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

5 Lean & Healthy Braai Recipes

Fitness His Edition Front Cover

This is a feature I wrote for Fitness His Edition magazine March-April 2013 containing healthy braai recipes (bbq in Ireland) to help you blast fat with food. Click here Healthy Braai Recipes to view the article and be inspired to become a healthier, leaner and vibrant you.

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

Chocolate & Pumpkin Cake

beetroot and ginger soup-2Love, Bake, Munch. This cake recipe is low in fructose (if you use rice syrup, fructose is sugar), gluten-free and grain free. It had a rich chocolate taste which really satisfied my chocolate craving taste buds. I baked it on a Sunday as a weekly treat but it would make a great birthday cake for a loving family member or friend. Nourish your soul with real food.

Ingredients

½ cup Ground Almonds

½ cup Coconut Flour

½ cup Pumpkin Puree

¼ tsp. Baking Soda

½ cup Raw Cacao or Cocoa Powder

1 tsp. Vanilla Powder

1 tsp. Cinnamon Powder

3 tbsp. Coconut Oil, melted

5 Free Range Eggs

½ cup Organic Rice Syrup or Honey or 5-6 Medjool Dates, roughly chopped

beetroot and ginger soupHow to make this cake

  • Make pumpkin puree, recipe here.
  • Preheat oven 180 degrees, bake for 22-25 minutes this will vary with oven temperatures.
  • In a food processor add ground almonds, coconut flour, pumpkin puree, baking soda and raw cacao powder, pulse.
  • Next add vanilla powder, cinnamon powder, coconut oil, eggs and your sweetener of desire (rice syrup), continue to pulse the mixture to a cake batter.
  • Pour mixture into a round sponge cake tin (ensure it is greased) and pop in the oven insert a toothpick in the middle of the cake after 22 minutes; if the toothpick comes out clean the cake is ready to be munched.
  • I added Full Fat Greek Yogurt on top, drizzled Rice Syrup and toasted Flaked Almonds.

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

Homemade Banana Muffins with Raw Cacao Nibs & Peanut Butter Frosting

banana muffinEverybody loves treats or sweet things. Banana Muffins are heavenly little sweet things that you can treat yourself to. They are gluten-free, grain free and taste great with coffee. I topped mine with peanut butter but feel free to mix it up. When purchasing peanut butter; read the label to ensure that there is no added sugar or preservatives. If there is leave it on the shelf and keep searching. I used a muffin tray which made 6 muffins but you can use a bun tray and cases as an alternative.

What you will need to make these sweet things

½ cup Coconut Flour

½ cup Ground Almond

1 tablespoon Arrowroot Powder (gives the buns a light texture, used in gluten-free cooking/baking)

Pinch Pink Rock Salt

¼ tsp. Baking Soda

1 tbsp. Vanilla Powder or Essence

1 tbsp. Mesquite Powder (can be omitted)

1 tsp. Cinnamon Powder

5 Free Range Eggs

2 tbsp. Coconut Oil, melted

2 Banana’s

2 tablespoons Cacao Nibs

1 tbsp. Chia Seeds

½ cup Rice Malt Syrup or Raw Honey or you can use 5 Medjool Dates as an alternative

Method

  • Preheat oven 180. Allow 20-25 minutes in the oven.
  • In a mixing bowl add dry ingredients flour blend (coconut & almond meal), arrowroot powder, salt, vanilla powder, baking soda, mesquite powder, cinnamon, cacao nibs and chia seeds. In a food processor add eggs, coconut oil, bananas and rice syrup (or sweetener of choice), blitz until combined. Fold the wet mixture into the dry mixture, combine well.
  • Fill muffin tray or buns cases half way. Pop in the oven – insert a toothpick in the middle of the bun; if the toothpick comes out clean the muffins are ready.
  • Once baked, allow to cool. Smother in peanut butter and devour!

DSC_3437Be 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

 

 

5 Super Food Soups

Cover Dianne_small

Here is the latest feature “Super-Food Soups”, I wrote for Fitness Magazine. It contains five healthy soup recipes to keep you warm during the winter months. Click here to view recipes: Super Food Soups

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

Mushroom, Garlic & Courgette Soup

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“Good soup is one of the prime ingredients of good living.  For soup can do more to lift the spirits and stimulate the appetite than any other one dish.” Louis P. De Gouy, ‘The Soup Book’ (1949).

Winter has arrived and there is no better way to freshen up the day than with a heartwarming bowl of homemade soup. This soup has immune boosting properties because mushrooms contain vitamin B2 and B3, I used a mix of mushrooms including Shiitake Mushrooms and they contain vitamin C. Garlic will also boost the vitamin C properties of this homemade soup as well as adding vitamin B6, Manganese and Selenium.

I used my own batch of Stock which I prepared a few weeks ago and have stored it in glass jars in the freezer. I sourced the bones locally, from The Organic Emporium. Homemade Stock is oozing with nutrients and bursting with flavour. I would suggest you give it a whirl; however, a stock cube can be used as an alternative.

To make the stock I used: 1kg Kalahari Beef Stock Bones, 2-3 Carrots, 3 Garlic Cloves, 1 Onion, 2 Leeks, a Bouquet Garni, Salt and Pepper. Pop them in a large saucepan or slow cooker, cover with cold filtered water and cook on low heat for 8-12 hours. You will need to strain out the bones and vegetables. Allow to cool. A thick layer of fat will form on top, remove this. Separate liquid into containers and freeze or consume in soups, stews, braise vegetable, sauces or gravies.  For more information visit Nourished Kitchen.

Nourished Kitchen highlights the benefits of Homemade Stock:

“Bone broths are extraordinarily rich in nutrients – particularly minerals and amino acids.  Bone broths are a good source of amino acids – particularly arginine, glycine and proline.  Glycine supports the bodies’ detoxification process and is used in the synthesis of hemoglobin, bile salts and other naturally occurring chemicals within the body.  Glycine also supports digestion and the secretion of gastric acids.  Proline, especially when paired with vitamin C, supports good skin health.  Bone broths are also rich in gelatin which improves collagen status, thus supporting skin health.  Gelatin also supports digestive health which is why it plays a critical role in the GAPS diet.  And, lastly, if you’ve ever wondering why chicken soup is good for a cold, there’s science behind that, too.  Chicken stock inhibits neutrophil migration; that is, it helps mitigate the side effects of colds, flus and upper respiratory infections”.

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Ingredients

1 lbs. Mushrooms (any combination you like), washed and chopped

4-5 Garlic Cloves, finely grated

1 Onion, finely chopped

4-5 Baby Courgettes or 2 large Courgettes

1 tin Coconut Milk

1 jar Homemade Beef Stock or use a stock cube

1 teaspoon Pink Himalayan Rock Salt

Black Pepper

Method

  • In a large saucepan add a tablespoon of extra virgin coconut oil or olive oil, add onion, sauté. When onion is soft add grated garlic, chopped mushrooms, courgettes, salt and pepper. Allow to soften.
  • Pour in coconut milk and stock to thin the soup. Allow to simmer for 10-15 minutes. Next allow to cool before pouring into the blender. Blitz the soup until the texture is creamy. If you like chunky soup there is no need to blitz it. Pour back into the saucepan and gently heat before serving.
  • I added a ½ teaspoon of smooth cottage cheese and sprinkled dried (non irradiated) mixed herbs on top.

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

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

100% Grass Fed Burgers with a Flat Mushroom Bun

DSC_3414Last week I discovered the Organic Emporium. The Organic Emporium is run by Debbie Logan and it sells organic, grass-fed produce online. You place your order and simply have it delivered or you can pick it up. I picked up 100% Kalahari  Grass Fed  sirloin steaks, mince, stock bones and Mooberry Farm Grass Fed butter, Free Range eggs and milk. Needless to say I will be going back for more!

After a roaring kettlebell session on Saturday I came home and made 100% Kalahari Grass Fed Burgers with the mince. Since I do not eat gluten I like to get creative, so I used large flat mushrooms for the buns. On the burger I added homemade tomato sauce, homemade basil pesto, roasted red pepper, rocket and goats cheese. What better way to replenish your body after working out? Of course, you could gobble these up at any stage of the day. Sweet potato wedges roasted with coconut oil and spices make a delicious side dish. This recipe is gluten-free, high protein, good fats and oozing flavour.

Ingredients

(Made 4 chunky burgers)

Burgers

500 grams  100 % Grass Fed Mince

1 Free Range Egg

1 tablespoon Ground Almonds

1 teaspoon Ground Cumin

Sprinkle Chilli Flakes (can be omitted)

Salt & Pepper to season

Mushroom Buns

8 Large Flat Mushrooms

Toppings

1 teaspoon Homemade Basil Pesto

Handful Rocket

Roasted Red Pepper

1 teaspoon per burger of Goats Cheese

Homemade Tomato Sauce

1 tube Tomato Paste

200 grams Chopped Tomatoes

2 tablespoons Braggs Apple Cider Vinegar

1 tablespoon Raw Honey, melted

1 teaspoon Dried Mixed Herbs

1 teaspoons Cumin

Salt & Pepper to season

Method

  • For the burgers: In a large bowl mix all the ingredients. Roll the mixture into beef pattie shapes. In the pan melt 1 teaspoon coconut oil/ghee and cook patties 8-10 minutes on each side (this will vary with individual taste).
  • Mushroom Buns: Heat grill, add ½ teaspoon of butter and black pepper to each mushroom, grill for 20-25 minutes and ensure each mushroom is cooked right through.
  • Roasted Red Pepper: Preheat oven at 180 degrees. Chop and de-seed red pepper, place on a flat lined baking tray and add 1 teaspoon coconut oil, roast for 25 minutes until the pepper is nice and soft.
  • Homemade Basil Pesto recipe is here
  • Homemade Tomato Sauce:  In a mixing bowl add all ingredients; remember to melt the honey it will mix better. Combine all ingredients and pop in a glass jar, store in the fridge.
  • Once everything is ready to devour plate up and enjoy a wholesome home cooked meal.

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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

Keen-Wa Salad with Coconut Oil, Roasted Cherry Tomatoes, Basil & Goats Cheese

DSC_3359Quinoa (keen-wa) is a powerful vegetable seed that contains all 9 essential amino acids; it is a good protein source, low GI rating and is gluten-free. It is similar to amaranth. Quinoa is a versatile seed and can be consumed in both savoury and sweet dishes. When using quinoa in cooking it is imperative you soak the seed for at least 8 hours to reduce phytic acid levels.

Why soak?

An acid called “Phytic Acid” basically hinders the absorption of all the goodness present in this beautiful protein seed. By soaking overnight (minimum 8 hours) in filtered water you reduce the phytic acid level which in return will allow you to absorb all the wonderful enzymes. It is recommended that you soak rice, quinoa, buckwheat, millet even nuts and seeds to receive optimal nutrition. You might consider this time-consuming but always remember a short-term pain is a long-term gain when it comes to your health. Of course you can still eat the quinoa without soaking it you just won’t absorb all the nutrients sufficiently.

I added melted coconut oil, roasted cherry tomatoes, fresh basil and goats’ cheese to enhance the flavours. You can have it for lunch, dinner or a snack. The recipe is gluten-free, sugar-free and packed with quality protein and fats. Feel free to add your own spices and flavours.

Ingredients

1 cup Quinoa, soaked and cooked

1 tablespoon Extra Virgin Coconut Oil, melted

Handful Cherry Tomatoes, roasted

Handful Fresh Basil, roughly chopped

¼ cup Goats Cheese, crumbled on top

Black pepper & Pink Salt, to season

Method

  • Soak quinoa for at least 8 hours before consuming.
  • Cook quinoa, see instructions on packet. Once cooked allow to cool.
  • Preheat oven 180 degrees.
  • In a mixing bowl cover cherry tomatoes in 1 teaspoon, melted coconut oil. Place on a lined flat baking and roast for 20-25minutes (varies with oven temps), until they are soft, I like the tomatoe skin to brown a little . Remove and allow to cool.
  • In a large mixing bowl add quinoa, roasted cherry tomatoes, chopped basil, melted coconut oil, pepper and salt; mix all ingredients together. Serve in a bowl and sprinkle goats’ cheese on top.

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