My absolute favourite recipe – it always satisfies a sugar craving without any white refined sugar and it can be made with just 2 teaspoons of maple syrup. Almonds are a source of protein, healthy fats, fibre, magnesium and vitamin E.
Makes 20 pieces
80g (3oz/⅓ cup) coconut oil (see Tip), melted
5 Tbsp almond butter
2 Tbsp desiccated (unsweetened dried shredded) coconut
2 tsp maple syrup
pinch of sea salt (kosher salt)
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1 / Line a small baking dish with baking paper.
2 / In a bowl, mix the melted coconut oil, almond butter, coconut and maple syrup until well combined. Pour onto the baking paper and sprinkle with a pinch of sea salt.
3 / Place in the freezer for 15–20 minutes until firm to the touch.
4 / Remove from the freezer and cut into pieces.
tips
If you like this extra crunchy, use crunchy almond butter instead of smooth.
If you don’t have almond butter to hand, you can use peanut butter or hazelnut butter.
If you are looking to make this for children, leave out the salt and use 4 tsp maple syrup instead. If you are trying to reduce your child’s sugar intake, or your own, this is a brilliant chocolate and sweet (candy) substitute.
Keep in the fridge in an airtight container – this treat can last up to 4–5 days, if you can resist it for that long!
Make your own Coconut Oil to use in this recipe.
Avocados are one of the most nutritious foods on the planet. They are packed with fibre, more soluble fibre than any other fruit in fact, and contain several vitamins, including the antioxidant vitamins C and E. They also provide the powerful antioxidants beta-carotene and lutein, which are extremely beneficial to our health.
Serves 4
2 ripe avocados, halved, stones removed and flesh scooped out
3 Tbsp unsweetened cocoa powder or raw cacao powder
2 Tbsp maple syrup, or more to taste
2 tsp vanilla bean paste or vanilla extract
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1 / Put the avocado flesh into a blender or food processor, add the cocoa powder or raw cacao powder, maple syrup, vanilla bean paste and 1 tablespoon of water. Blitz until the mixture is smooth. Taste, and add more maple syrup, if required.
2 / Divide the mixture among 4 serving glasses or small bowls, and chill in the fridge for 3 hours before serving.
tips
If you like this even creamier with a hint of coconut, add 1 Tbsp coconut cream.
If you don’t have vanilla bean paste or extract to hand, don’t worry – it tastes just as good without.
Experiment – try a minty version by adding ¼ tsp mint extract. Alternatively, try fruity chocolate mousses, adding a handful of frozen raspberries or mango to the blender when you blitz. Children love a banana chocolate version – just add a small banana to the ingredients and blitz.
This is another of my favourite homemade chocolate recipes, packed with antioxidants from the raspberries and raw cacao powder. Raw cacao is one of the best food sources of magnesium, which is a mineral essential for energy production, brain health, supporting the nervous system, and for bone health. It is also a source of iron, as well as potassium, copper, zinc, manganese and selenium. In addition to this, raw cacao also contains a compound called phenylethylamine (PEA), which is believed to promote energy and boost mood. In fact, it is said to be one of the reasons why people like chocolate so much!
Makes 20 pieces
80g (3oz/⅓ cup) coconut oil (see Tip)
80g (3oz/⅓ cup) butter
2 Tbsp raw cacao or unsweetened cocoa powder
4 tsp maple syrup
80g (3oz/1 cup) frozen raspberries
60g (2½oz/¾ cup) desiccated (unsweetened dried shredded) coconut
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1 / Line a baking dish with baking paper.
2 / Melt the coconut oil and butter in a saucepan over a low heat. Stir in the raw cacao or cocoa powder and maple syrup, stirring well.
3 / Pour the chocolate mixture onto the baking paper and scatter over the raspberries and coconut. Place in the freezer for 25–30 minutes, until firm to the touch.
4 / Remove from the freezer and cut into pieces.
tips
This will keep for up to 4 days in an airtight container in the fridge.
Try experimenting by adding nuts and raisins instead of raspberries – this is great fun to do with children.
Make your own Coconut Oil to use in this recipe.
baked apple slices with walnut and cinnamon
I love this easy-to-make and delicious pudding – even more so as it is incredibly nutritious. Apples are a great source of prebiotics and walnuts are rich in healthy fats and fibre, which our gut bacteria love!
Serves 4
2 Tbsp coconut oil (see Tip), melted
4 large apples, cored and cut into wedges
handful of sultanas (golden raisins)
2 tsp ground cinnamon
2 Tbsp chopped walnuts
coconut yoghurt, live natural (plain) yoghurt or organic Greek yoghurt, to serve
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1 / Preheat the oven to 160°C (325°F/gas 3).
2 / Brush the base of a baking dish or tin (pan) with a little of the melted coconut oil. Arrange the apple wedges in the baking dish, pour over the remaining coconut oil, scatter with the sultanas and sprinkle over the cinnamon. Bake in the oven for 15 minutes.
3 / Remove from the oven and sprinkle over the chopped walnuts. Increase the oven temperature to 180°C (350°F/gas 4) and return the dish to the oven to bake for a further 8–10 minutes until starting to brown.
4 / Serve with coconut yoghurt, live natural (plain) yoghurt or Greek yoghurt.
tips
Make your own Coconut Oil to use in this recipe.
Vegan, gluten-free and dairy-free! The coconut cream makes these ultra-creamy, and they are just as delicious as they are or topped with peanut butter. If you prefer a sweeter taste or are preparing these for children, do add a little more maple syrup to taste.
Makes 10 cups
100g (3½oz/scant ½ cup) coconut oil (see Tip), melted
3 Tbsp unsweetened cocoa powder or raw cacao powder
2 Tbsp coconut cream
2 Tbsp maple syrup
peanut butter, for topping (optional)
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1 / Mix the coconut oil and cocoa powder together in a bowl, then add the coconut cream and maple syrup and mix until it resembles a smooth lump-free paste, adding extra maple syrup to taste, if required.
2 / Place 10 mini paper cupcake cases on a plate and line the bottom of each case with a layer of the chocolate mixture. Pop into the freezer for 5–7 minutes, until the chocolate is firm to the touch.
3 / Remove from the freezer, spread a little peanut butter (if using) on top of each chocolate cup, and place in the fridge for 40 minutes to set.
4 / Serve straight from the fridge. These will keep for 3 days in an airtight container in the fridge.
tips
If you choose to eat these topped with a nut butter, you can use any type you have to hand. They also taste great with hazelnut butter or almond butter.
Make your own Coconut Oil to use in this recipe.
I sweeten these flapjack bites with a little honey and Medjool dates. Medjool dates are a healthy substitute for white refined sugar in pudding recipes, as they are nutritious, being a good source of magnesium, copper, potassium, antioxidants and fibre.
Makes 16 flapjacks
5 Medjool dates
1 tsp ground cinnamon
1 Tbsp honey
1 Tbsp mixed nuts
80g (3oz/⅓ cup) butter, melted
125g (4½oz/1¼ cups) gluten-free rolled oats (oatmeal/old-fashioned oats), gluten-free if necessary
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1 / Preheat the oven to 180°C (350°F/gas 4) and line a lipped baking sheet with baking paper.
2 / Put the dates into a bowl and cover with boiling water – ensure they are submerged. Leave for 8–10 minutes, or until softened, then drain and remove the pits.
3 / Put the dates, cinnamon, honey, nuts and butter into a food processor and blitz until smooth. Add the oats and pulse 5–6 times, ensuring you don’t over-mix, as you want to retain the texture of the oats.
4 / Pour the mixture onto the prepared baking sheet and press it down well with your hands. Bake in the oven for 12–15 minutes, or until golden.
5 / Remove from the oven and firmly press the mixture down with a spoon – this will prevent the flapjacks from crumbling once they have cooled. Set aside to cool, then transfer to the fridge for 1–1½ hours.
6 / Remove from the fridge and cut into squares.
options
For a dairy-free option, replace the butter with a dairy-free spread.
tips
If the mixture is too crumbly, keep it in the fridge for a couple of hours to firm up.
Leave out the honey if you are looking to reduce your refined sugar intake, and experiment instead by adding finely chopped apple and a handful of sultanas (golden raisins).
Almond butter is a good source of protein, healthy monounsaturated fat, fibre, magnesium and vitamin E. In fact, almond butter contains nearly three times as much vitamin E, twice as much iron and seven times more calcium than peanut butter.
Makes 15 cookies
120g (4½oz/generous ½ cup) almond butter
125ml (4fl oz/½ cup) maple syrup
3 Tbsp coconut oil (see Tip)
½ tsp sea salt (kosher salt)
90g (3oz/⅔ cup) almonds, chopped
130g (4¾oz/1 cup) spelt flour
½ tsp bicarbonate of soda (baking soda)
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1 / Preheat the oven to 180°C (350°F/gas 4) and line a baking sheet with baking paper.
2 / In a large bowl, mix together the almond butter, maple syrup, coconut oil, sea salt and most of the almonds, reserving some to decorate.
3 / Meanwhile, in a separate bowl, combine the spelt flour and bicarbonate of soda, then add to the almond butter mixture, stirring well to combine. Set aside for 5 minutes.
4 / Form the dough into 15 individual balls and arrange on the baking sheet, spacing them well apart. Flatten the balls to about 5mm (¼in) thick and scatter over the reserved chopped almonds. Bake in the oven for 10–12 minutes until golden.
5 / Store in an airtight container for up to 5 days.
options
For a gluten-free option, replace the spelt flour with gluten-free plain (all-purpose) flour.
tips
If, like me, you love almond and would like an even stronger almond taste, try adding 1 tsp almond extract.
Spice it up by adding 1 tsp cinnamon for an extra kick.
Make your own Coconut Oil to use in this recipe.
I use quinoa in this crumble as it is a great protein source – as are nuts, which are also very good sources of vitamin E, magnesium and selenium. I particularly like to use Brazil nuts, as they are incredibly nutritious and are the richest food source of selenium available. This important mineral plays a vital role in supporting your immune system and promotes immunity by lowering oxidative stress in your body. Nuts also contain anti-inflammatory properties and are high in fibre, which helps you to feel satiated, reduces calorie absorption and promotes gut health
Serves 4
140g (5oz/¾ cup) cooked quinoa
50g (2oz/½ cup) Brazil nuts, roughly chopped
50g (2oz/½ cup) pecans, roughly chopped
50g (2oz/½ cup) walnuts, roughly chopped
30g (1oz/generous ⅓ cup) desiccated (unsweetened dried shredded) coconut
4 Tbsp maple syrup
3 Tbsp coconut oil (see Tip), melted
150g (5½oz/2 cups) frozen raspberries
150g (5½oz/2 cups) frozen blueberries
100g (3½oz/1⅓ cups) frozen blackberries
coconut yoghurt, to serve
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1 / Preheat the oven to 180°C (350°F/gas 4).
2 / Put the quinoa, nuts and coconut into a food processor and lightly pulse 2–3 times to combine.
3 / Mix the maple syrup and coconut oil in a bowl, then stir in the nutty quinoa mixture.
4 / Scatter the frozen berries over a baking dish, cover with the crumble mix and bake in the oven for 25 minutes.
5 / Serve with coconut yoghurt.
tips
Make your own Coconut Oil to use in this recipe.
I use black beans to replace the flour in these gluten-free, intensely chocolatey, delicious treats. Black beans are incredibly nutritious and loaded with fibre, folate and potassium – they pack a powerful protein punch, too.
Makes 20
1 x 250g (8oz) can black beans, drained and rinsed
150g (5½oz/1½ cups) gluten-free rolled oats (oatmeal/old-fashioned oats)
40g (1½oz/generous ⅓ cup) raw cacao powder
2 tsp gluten-free baking powder
4 eggs
1 Tbsp maple syrup
4 Tbsp peanut butter
2 tsp vanilla extract
225ml (7½fl oz/scant 1 cup) nut milk or oat milk, or more as needed
2 ripe bananas
15 Medjool dates, pitted
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1 / Preheat the oven to 180°C (350°F/gas 4).
2 / Arrange 20 paper cupcake cases in a couple of cupcake or muffin tins (pans).
3 / Place all the ingredients in a food processor or blender and process to a smooth texture. Add more oat or nut milk, if needed.
4 / Pour the mixture into the individual paper cases. Bake in the oven for 12–15 minutes, or until the tops spring back when lightly pressed with a finger. Remove from the oven and place on a wire rack to cool.
options
For a vegan option, replace the eggs with 1 Tbsp chia seeds.
tips
If you don’t have raw cacao powder to hand, you can use unsweetened cocoa powder.
Try experimenting with this recipe: add 2 Tbsp chopped walnuts and 2 Tbsp freshly brewed coffee for a coffee and walnut brownie. Alternatively, try adding ½ tsp mint extract for a chocolate mint brownie. Both of these options are absolutely delicious.
