Raw Caramel Slice

One of my favourite sweet treats growing up was always caramel slice. I used to beg my mum to go to our local cafe called Linga Longa just for a piece of caramel slice and it was always a great day when we got to go.

Since going vegan almost 3 years ago, I’ve been without caramel slice and its often something that I think about. When I saw Shape in Up with Cher‘s guilt free post, I knew I had to give it a go with my recipe inspired by hers.

I shared a piece with a non vegan friend and her response was:

This is way to sweet to be so healthy.

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Takes less than half an hour of prep time and a few hour freezing time.

Makes approx 12 pieces.

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Base Ingredients:

  • 3/4 cup wholemeal rolled oats,
  • 1/2 cup almonds,
  • 1 heaped tablespoon coconut oil,
  • 2 tbs peanut butter ( I like using an organic salt & sugar free one with a coconut oil base),
  • 2 tablespoons of water,
  • 1 dash maple syrup,
  • 8 medjool dates ( you may need to add more if mixture isn’t sticking together enough).

Caramel layer:

  • 12 medjool dates,
  • 2 tbs peanut butter,
  • 1/2 cup crushed walnuts,
  • 1 cap full of vanilla essence,
  • 200ml warm water.

Chocolate layer ( the same layer I used for my Raw Mint Slice) :

  • 6 tbs coconut oil,
  • 6 tbs cacao powder,
  • 4 tbs maple syrup.

 

Method:

  • Line a glass baking tray with baking paper,
  • Blend all ingredients for the base in a food processor and pulse until everything is combined.
  • Spread out the contents of the processor bowl into the the baking tray and even out. Place into the freezer whilst preparing the next layer.
  • Combine caramel layer ingredients in the processor, excluding the water and combine. Add water and mix until everything starts to stick together.
  • Spread evenly onto the tray on top of the crust layer and place back into the freezer.
  • Melt coconut oil in a small bowl in the microwave. This will take about 1 1/2 minutes. Add cacao powder and maple syrup and mix until combined.
  • Pour chocolate mixture over the caramel layer in the tray and tilt until covering the whole tray.
  • Freeze for a few hours, until set. Cut into pieces. Best served if taken from the freezer and left to thaw for 10 minutes.

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Lemon Zest Protein Balls.

For anyone who follows me on Instagram will have seen this recipe for my ever so zesty lemon protein balls before but they are such a good flavour that I just had to share them here as well. They made a great post work out or gym recovery protein hit, or I love them as my mid afternoon snack, to keep me going until dinner time.

I found this recipe made about 35 bite sized balls, but you can make them whatever size suits you.

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Ingredients:

-10 Medjool dates,

-Juice and zest of 1 lemon (can omit zest for a less intense flavour),

– 1/4 cup chia seeds,

-3/4 cup nuts ( i used almonds),

-1/4 cup desiccated coconut, plus extra for rolling,

-2 scoops vegan vanilla protein powder (I use the brand Raw),

-dash maple syrup,

-2 tbs coconut oil,

-pinch salt.

Method:

Zest the lemon and squeeze the juice into a small bowl with the chia seeds and let sit for a few minutes.

Add the rest of the ingredients, including lemon zest into a food processor and blitz until combined. Add the lemon and chia and blend again.

Roll into bite sized balls and roll around in coconut.

Can be eaten straight away, or refrigerated for a few hours for the coconut oil to harden and the balls become crunchier.

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Ps: Stay tuned for the next post, a mouth watering refined sugar free, vegan, not so naughty caramel slice.

Raw Mint Slice

 

After being given a challenge by my personal trainer which includes no sugar, no white carbs and a butt load of exercise amongst other things I knew I had to prepare myself for a long month ahead. To combat it, I decided a healthy sweet treat was in order, so here I bring you my raw, vegan, refined sugar free mint slice.

This recipe is super simple and quick to make.

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Bottom ‘biscuit’ layer (this is the same layer that I used in my raw strawberry slice):

  • 10 Medjool dates,
  • 3/4 cup wholemeal rolled oats,
  • 1/2 cup almonds,
  • 1 heaped tablespoon of coconut oil,
  • 2 tablespoons of water.

Middle mint layer:

  • 2 cups cashews, either soaked over night or if you forget like I always do, soaked in boiling hot water and covered for about 15 mins,
  • 1/2 cup coconut milk,
  • 2 tablespoons maple syrup,
  • 1 cap full of vanilla essence,
  • pinch salt,
  • 1 cap peppermint essence,
  • optional: 3 leaves of fresh mint.

Top ‘chocolate’ layer:

  • 6 tbs cacao powder,
  • 6 tbs coconut oil,
  • 4 tbs maple syrup.

 

Lay down baking paper in a glass baking tray.

Combine all ingredients for the base in a food processor. Once combined, spread out onto the baking tray, and push into the edges.

Place into freezer whilst making the next layer.

Combine all middle layer ingredients into the food processor. This might take a while to combine into a smooth paste.

Spread out onto the already made base layer and push into the edges. Place back into freezer whilst making the next layer.

Melt coconut oil in microwave, for about 1 1/2 minutes until liquid, then mix in the rest of the ingredients. Pour over the other 2 layers and freeze for a couple of hours.

Can be eaten straight out of the freezer for a nice crunchy treat or taken out of the freezer 20 minutes earlier.

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Please let me know if you make them and how they turn out.

Enjoy!

 

Recovery Nice Cream

Happy New Year!

Today is the one day of the year the the entire world population struggles. No one is on their top form today, so I was inspired to show you one of my most favourite and easiest recovery foods. Usually, this is my go to post gym workout recovery but I’m sure it’ll help recovery from new years as well.

I’ll be the first to admit, this photo isn’t awesome. Firstly, its 40 degrees outside, so no matter what I tried, I could not get it to stay frozen enough to look good and secondly brown ice cream just isn’t pretty.

With a high protein content, this is an ideal to help repair muscles and keep you going after a big workout. This nice cream has such a rich caramel-y taste and reminds me of the delicious banana caramel milkshakes I had when I was younger, only 10 x healthier. Add extra milk and its an awesome and refreshing smoothie as well!

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-1 Frozen banana,

-2 medjool dates,

– 1 scoop vanilla protein powder,

– a dash or 2 of high quality almond milk ( I really like Nutty Bruce organic activated almond milk, which has the highest percentage of almonds I’ve ever seen in an almond milk (10%). It’s found in the fridge section for those hunting for it.)

-(Optional- A sprinkle of sliced almonds for extra crunch and I added a piece of raw vegan cacao pana chocolate today because its new years, so why not spoil myself?)

Blend all ingredients in a food processor or blender until combined. You will get a better texture in a food processor and if using a blender, you might need to add extra milk to get it going.

Serve in a cute bowl and sprinkle with sliced almonds.

Enjoy!

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Peanut Butter Cookies

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It’s been a while since my last post, so apologies!

I survived my 30 days sugar free challenge and actually enjoyed the challenge by the end of it. I’ve lost some tummy weight, which was my aim so I’m trying to stick with a low sugar diet. I’ve been craving sugar again, so I decided to make some delicious crunchy cookies. so, I bring you peanut butter cookies…


These cookies are super quick to make and the ingredients are probably already in your cupboard. Dairy free, sugar free and vegan healthy cookies are always a win! Makes about 20 mini cookies.

-1 Cup almond meal (or a cup of blended almonds works just as well)

-3/4 cup natural peanut butter ( I used Mayvers Peanut & coconut spread, found in the health food aisle),

-1/4 teaspoon baking soda,

-4 teaspoons maple syrup,

-1/2 teaspoon vanilla extract (I’ve mentioned before, be sure to get a sugar free one)

-1 egg white replacer (I used orgran no egg).

Preheat oven to 180 degrees.

Mix all ingredients together in a bowl.

Roll mixture into balls and place onto oven tray. Squish them down with a fork to get cute lines on the cookies.

Bake for about 5-7 minutes.

Let sit for about 5-10 minutes before removing from the tray to give them time to harden up.


I’ve had to restrain myself from eating the whole batch in one go.

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Raw Strawberry Slice

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Normally, when I am looking at making something, I’ll go looking for recipe ideas and find something that is almost what I am looking for and I’ll make alteration and swap ingredients to what I would prefer and what ingredients I like and are vegan but this time I found a recipe that was already so perfect and so easy and had great ingredients already that I almost didn’t need to change anything. The original recipe can be found here:

Coconut Berry Bliss Bars

The only difference I made was to double the strawberry mixture, as I didn’t have enough to cover the base. I’ve included the doubled recipe into my notes below.


Base:

  • 10 medjool dates,
  • 3/4 cup rolled oats,
  • 1/2 cup almonds,
  • 1 heaped tablespoon of coconut oil ( other oils wont work here, as the slice needs to set),
  • 2 tablespoons water.

Sweet strawberry layer:

  • 2 cups desiccated coconut ( I originally used coconut chips but they were too hard to blend),
  • 1 punnet fresh strawberries,
  • 3 teaspoons vanilla extract ( again be sure this is a sugar free one),
  • 2 tablespoon maple syrup ( the real stuff, read the label and be sure is 100% maple syrup and no added sugar),
  • 2 tablespoons coconut oil (again, must be coconut),

Blend ingredients for the base in a food processor and pour into a glass slice tray. Push ingredients firmly into the gaps and be sure to make an even layer.

With a clean food processor blend the strawberry layer ingredients and pour over the base. Again, be sure of an even layer and push this down firmly, or you might have trouble keeping the layers together once set.

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Freeze for a few hours, until firm and set. This slice is actually best stored in the freezer, especially on these hot days as it gives it a nice crunchy texture, just like a biscuit base.

The base layer is so versatile, I might try a mint chocolate slice one day soon, I think it would be amazing! Its giving me lots of ideas.

Enjoy and try not to eat the whole tray in one sitting. I’m about to go back for me second piece tonight.

Sugar Free Comfort Cookies.

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I’ve decided to challenge myself to going 30 days without refined sugar. You might be surprised how hard this actually is. Sugar is literally in most things. I went grocery shopping last night and mindfully read the label of everything. I couldn’t even buy the vegan pies or spring rolls I was craving. So I’ve decided if I want a sweet treat I’ll have to prepare myself and have them on hand ready to go. Today I made some delicious sugar free comfort cookies. That smell of maple syrup in the oven, well you just cant beat it.


  • 1 1/2 cups of oats,
  • 1 cup coconut flakes or desiccated would work too,
  • 1 teaspoon cinnamon,
  • 1/2 teaspoon nutmeg,
  • 1/4 cup almond meal ( or just cheat like I did and blend up a bunch of almonds in the food processor),
  • 1/2 other nuts/ seeds of choice, finely chopped ( I used cashews, sunflower seeds and pepitas),
  • 1 cup of dried fruit of choice ( i used freeze dried apple slices),
  • 3 ripe bananas, mashed,
  • 1/4 cup coconut oil,
  • 1/4 cup maple syrup ( can be omitted but I like the sweet taste too much)
  • 1 teaspoon vanilla extract ( be sure to read the label on this one as some contact sugar!)

Preheat oven to 170 degrees.

Mix dry ingredients, almond meal, coconut, oats, cinnamon and nutmeg, nuts and dried fruit in one bowl and be sure combined. I added mine in the food processor and it ended up a bit like this.

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Add wet ingredients into a seperate bowl. Mashed banana, maple syrup, oil and vanilla then combine the 2 bowls.

Spoon onto trays.

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Bake for about 10 minutes, until the edges start to turn brown.

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Enjoy, and try not to eat them all in one sitting!

Sugar Free Nut Butter Muffins.

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As this is my first ever post, I’m going to share the ground rules I’ve created for myself, so that you know what to expect from my little space.

Rule Number 1: Don’t talk too much crap or people won’t read what you have to say.

Rule Number 2: All recipes will be Vegan

Rule Number 3: Remember why you created this space; to share the recipes that have helped you in whatever way and to have fun.


Now onto the reason you came here:

These muffins taste deliciously naughty but not a gram of added sugar. All the sweetness you need is provided by dates.

-1 1/2 cups whole wheat flour,

-1 cup nut butter (I used almond)

– 2 very ripe bananas,

-5 dates,

-1/4 cup milk (I used oat),

– 2 chia eggs (2 tsp chia and 4 tsp water left to settle for a few minutes)

-1 tsp vanilla extract,

-Dash maple syrup,

– 1/2 tsp baking soda,

-1 tsp apple cider vinegar,

– Flaked almonds for sprinkling on top (optional)

Blend all wet ingredients in food processor or by hand and add flour last. Spoon into cupcake trays and sprinkle flaked almonds on top as well, I think it makes it look super cute. Bake at 200 degrees for about 10-15 mins.

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