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Category Archives: Snacks and Treats

Banana, date & ginger loaf (Gluten, sugar and wheat free)

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im_yorkshire_teaNow then…ay up duck. We British love a nice cuppa tea. In fact I enjoyed a TV documentary by our treasure Victoria Wood last eve, relative to our love of tea. I myself am partial to a cup of Yorkshire tea, you just can’t beat it. Strong, sturdy, rich in flavour and warming to the core, when its all a bit parky out there. Ahh now then, that’s much better.

Now then, tells me, what is the best way to enjoy a nice cuppa?… Why with some tea loaf silly. Now then, sup up and don’t forgo this delightful tea encounter with just another tea loaf! Why spoil your afternoon tea break with something bought direct from the store which contains more preservatives, additives and sugar than I care to list? By ‘ek no lad! Enjoy a slice of my delightfully delicious gluten, sugar and wheat free loaf instead. It will fill that space and give you a feeling of satisfaction from this simple, fresh and real treat!


  • 1 Banana
  • 4 Eggs
  • 10 dates (stoned)
  • 2″ ginger cube
  • 4 oz Almond flour
  • Chopped alomds for sprinkling


  • Preheat fan assisted oven to 200°c.
  • In a jug blender mix the eggs, banana, dates and ginger.
  • Pour into mixing bowl and fold in the almond flour to the blended mixture.
  • Butter two mini loaf tins.
  • Pour in the mixture. Sprinkle the top with chopped almonds.
  • Place in the middle of oven for 20 minutes.
  • Remove and tip out of tins, placing on a drying rack.
  • Slice…indulge…enjoy!

ginger, banana, date loaf





‘Deeply dippy’ Almohaze dip

almond-butter-with-applesI am rather fond of a bit of almond and hazelnut butter. In fact the other morning I had it for my breakfast and it was just what my body was craving.

I put 1 tsp of each in a small bowl mixed with 1 tsp of  mixed seeds and blended together. I Chopped a golden delicious apple and happily dipped away.

The perfect combination of savory and sweet, giving me a good combination of readily released and slow release energy to last till my next meal.

Depending on how many are sharing this tasty dip (which can also be used as a satay to accompany grilled chicken) changes to the quantities are required…as you are probably quite aware. I have made this for one portion so go with your hunger and number sharing.


1 tsp Almond butter

1tsp Hazelnut butter

1tsp mixed seeds


Scoop into a bowl, mix together, serve up alongside slices of your chosen apple, dip, enjoy!

You may also feel like Chopping up some celery stalks to dip in, or even use the leaves of an endive as a scoop.

Enjoy dippykins! JL x

Coco, pear and sesame slice

20121127-131411.jpgOh joy! Spontaneity never tasted so good and in such a short space of time. Feeling a little fruity I had the time and the brainwave to make a fruity slice cake using my favourite gluten free, primal friendly ingredients.

Oh what a pear! I have taken to refrigerating mine and eating them whilst they are still firm. I find the sugar is not quite as refined and the flavour is fresher and cleaner…more crisp. This food is very low in Saturated Fat, Cholesterol and Sodium. It is also a good source of Vitamin C, and a very good source of Dietary Fiber. A large portion of the calories in this food come from sugars; however, since I am using pear as an alternative to sugar, I can be forgiven for having it in this yummers recipe.

On we move to a lovely little ingredient with many a health benefit. The sesame seed. It is one of the first oil seeds known to humankind; they are used in culinary as well as in traditional medicines due to their nutritive, preventive, and curative properties. It is a sources of phyto-nutrients such as omega-6 fatty acids, flavonoid phenolic anti-oxidants, vitamins and dietary fiber with potent anti-cancer as well as health promoting properties. Awesome!


  • 2.5 cups Almond flour
  • 1 cup Dessicated coconut
  • 1/5 cup Sesame seeds
  • 2 Eggs (whisked)
  • 1″ knob butter
  • 1 Comice pear (chopped into small chunks)


  • pre-heat fan assisted oven to 170°c
  • Measure and mix all dry ingredients in a mixing bowl.
  • Rub in the butter, then fold and mix in the whisked egg.
  • Add the chopped pear, mix well.
  • Pour into a butter greased baking tray (mine is a small shallow 10cm dia.)
  • Place on the middle shelf of the pre-heated oven for 15-20 minutes until a lovely golden colour. Tap the centre and if ‘hollow’ tip out onto a drying rack.
  • Slice and enjoy!


Storage: Can be stored in an airtight container in the fridge for up to 3 days (Warning: it may not last that long as it tastes so moreish).

Enjoy Munchykins! x

Chic choc cake

I was invited out for a meal with friends of which one had his birthday. I hadn’t bought a gift so I thought…what nicer way to wish him a happy birthday than with a cake….hmmmm? I had this crazy idea to make a dark delightful chocolate cake, so I did. And I am thinking it was a good idea, because I have to say it was pretty tasty…well for me it was delicious – for those used to sugar and sweet it is an acquired taste, as there is no added sugar, only natural fruit sweetness.

Packed with natural antioxidants, dark chocolate and cocoa sit in the same good-for-you category as green tea and blueberries. That’s because chocolate comes from cacao beans, which grow on the cacao tree and are full of natural plant nutrients. Most of the studies to date highlight dark chocolate’s health values because it has the highest percentage of cocoa solids, therefore more flavanol antioxidants.

Recent studies suggest that the antioxidants in food may reduce the risk of many kinds of illness, from heart disease to cancer. Dark chocolate and cocoa contain high levels of cell-protecting antioxidant compounds. Two tablespoons of natural cocoa have more antioxidant capacity than four cups of green tea, 1 cup of blueberries and one and half glasses of red wine.

For further reading regarding the benefits of dark chocolate please follow this link:

Chic Choc Cake


  • 4oz Almond flour
  • 2 Eggs
  • 2oz Chopped nuts
  • 2 oz Butter
  • 2 tsp Vanilla
  • 2 tsp Baking powder
  • 40g Dark choc
  • 1/2 Cup coffee (strength as preferred)
  • 1 Tablespoon Cocoa powder
  • 10 Stoneless dates


  • Preheat fan assisted oven to 170°c
  • Two 10cm dia. cooks rings as cake moulds on a flat baking tray lined with baking paper. Butter the rings in preparation
  • Measure and mix all dry ingredients
  • Rub the chopped butter into the dry ingredients
  • Blend eggs, vanilla extract, 1/2 cup of coffee and stoneless dates
  • Melt the dark chocolate in a glass bowl over a pan of boiling water (medium heat, till chocolate begins to melt then remove from heat)
  • Add the dry mixture to the cooled melted chocolate, then the blended mixture and finally fold in the coco powder
  • Spoon mixture into the cooks rings 3/4 full and place in the middle of the oven for 30 minutes

Filling and topping

  • Dark chocolate pieces (around 6 squares)
  • 1/4 oz Butter
  • 10 Strawberries, topped


  • Melt the chocolate and butter together in a glass bowl over a pan of boiling water (1/4 full)
  • Once the cakes are cooled and removed from the rings, add a generous amount of the melted mixture as your filling between the two cakes, then pop one on top of the other
  • Spoon the mixture over the top and smooth over the sides of the cake
  • To finish add topped strawberries to give it that sophisticated look. You could lightly dust some cocoa powder or even add a sprinkle of desiccated coconut to the top.

Allow to cool or even pop in fridge for 30minutes before serving.

Although it is not primal, this really does taste great with classical vanilla ice cream, or simply add a spoon of double cream to take the bitter edge off.

pro-balls mark II

Not a million miles away from the first recipe, however I have used almond butter instead of peanut butter as it has much more beneficial qualities.

If you are feeling like making this a real treat add a handful of dark chocolate chips to the mixture.

Pro-balls Mark II

5 oz Almond butter

2oz Desicated coconut

1.5oz Mixed seeds

Further desicated coconut to coat


Measure all of the ingredients and add to a bowl. Mix first with a fork then with clean hands until thoroughly mixed.

Taking a teaspoon of mixture, roll into a ball, dust with coconut and place into a storage jar or container.

Depending on the size of each ball, you should get around 20 of these delicious treats from the mixture.

Store in the fridge and enjoy as a space filler, post workout snack or just because!


Enjoy munchykins! X

Chocolate Chippers…Mini Cupcakes (Primal)

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Deary me, today is a day for a midweek pick me up treat…and what a treat I have for you! I made this recipe a while back as a slice cake, but today I felt it deserved the cupcake treatment. I am very excited about these, as I am with pretty much all of my bakey goodies, but this one is different as it contains DARK CHOCOLATE…which has to be in my top 5 for delicious indulgence! Yummers!

As I am writing this I can smell my mini cupcakes baking, and boy do they smell goooood!

I purchased a little wonder book yesterday: the antioxidant counter by Dr. Mariza Snyder & Dr. Lauren Clum.

In reading, I discovered a little something called the ORAC scale (Oxygen Radical Absorbency Scale). Now this scale tells us which foods are richest in antioxidant levels as examined in vitro (in a culture dish) in a lab. Although there has been criticism for lack of credibility, I personally think it is a good guide to gain knowledge of the basics in regards to the best foods with antioxidant properties and so I am using it casually to guide myself.

Antioxidants primary job is to stop free radicals before they damage the body. Free radicals are a by product of oxygen. During aerobic metabolism, every cell in the body utilizes oxygen to make energy so that it can do its job…formation of free radicals in the body is a normal process; however there are certain factors that can increase the production of free radicals: stress, pollution, tobacco smoke, processed foods and drugs to name a few. SO in eating a diet rich in foods containing antioxidants we can naturally keep a healthy balance and avoid any long-term damage to our health.

Why am I babbling on about antioxidants when you just want the recipe? D.A.R.K C.H.O.C.O.L.A.T.E! Oh those two words! According to my little book, Dark baking chocolate (unsweetened) has an ORAC value of 49,926. Let me put this into an extreem perspective for you, milk chocolate (reduced fat variety) has a value of 1,263. Now I am no math whizz, but I am guessing that the dark chocolate has better antioxidant properties and benefits than the milk and low fat variety! SO which one do I choose…no brainer really!

Chocolate Chippers Mini Cupcakes (Primal)


  • 2oz Almond flour (ground almond)
  • 1.5oz Desiccated coconut
  • 1.5oz Dark chocolate cooking chips (organic)
  • 1oz Butter
  • 2 Eggs


  • Pre heat a fan-assisted oven to 170°c
  • Measure and mix the flour and coconut into a bowl
  • Chop and rub into the dry mixture the butter
  • Whisk the eggs and mix with the other ingredients
  • Add the dark choc chips and mix till an even consistency
  • Spoon evenly into a cupcake tin (I used a mini tin and made 12 mini cupcakes)
  • Allow to bake on the top shelf for 20 minutes or until golden brown and bubbling with chocolate.

Tip out to cool on a rack and see how long you can wait before you have to gobble one up! I challenge you! Enjoy cupcakekins! JL x

Protein Snack Balls (primal) – Mark 1

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I know this is a juice blog, however I have to share with you some of the delicious recipes I have stumbled across on my journey towards health and vitality.

I have spent much time researching and practicing a healthy ‘diet’ for healthy living and have come across some interesting theories and practices over the years. However the primal blueprint seems to be a regimen that resonates best of all with me, my lifestyle and philosophies.

I enjoy the simplistic way of eating and going back to basics with my food. It makes me more responsible for what I put into my body and it allows me to be creative with different foods, experimenting with natural flavours and textures. Sometimes it works, sometimes it doesn’t but what the heck it’s fun to try and create with what mother nature created.

The best part of the primal blueprint for me would have to be the fact that I enjoy my food more than ever, I take my time when eating and I can taste my food more than I have in the past. I am free to mix and match and love nothing better than a rainbow on my dinner plate and discovering delicious new tastes.

The other advantage I have noticed is that my body will actually tell me what it needs instead of me just reaching for what’s in the fridge. I can tell when I need to up my greens, I can detect when I need some berries and whether or not an avocado or my no-oatmeal is right for my body in the morning.

Ooh my tummy is telling me to hurry up and get to today’s recipe….yummers!

I want to briefly introduce you to desiccated coconut and its benefits before today’s recipe. The fat content is high, especially saturated fat. This freaks most of the population out due to scaremongering of the effects of fat in the diet, however this once assumed unhealthily fatty food has been proven to show many great health benefits especially due to the good fat content in its makeup. It also provides us with salt, carbohydrates, dietary fibre and protein. Calcium, iron, folate, Vitamin B6 is found as is thiamine and riboflavin with niacin at slightly higher levels. Whilst its mineral content includes: calcium, iron, magnesium, phosphorous and manganese.

Coconut has been shown to have a low Glycemic index (GI) which means that it releases available carbohydrate into the blood slowly which means lower amounts of insulin are required to absorb sugars into cells and this is a major benefit for people with insulin based conditions such as diabetes. It has also been shown to speed up cell metabolism by providing an immediate source of energy with fewer calories.

The fibre in coconut can play an important role in reducing heart disease. The fibre present turns into a gel like substance in the colon, which absorbs LDL cholesterol (the undesirable type). It does not absorb HDL cholesterol !hurrah! which passes into the blood stream and serves to keep artery walls flexible thus reducing blood pressure. The overall effect is to lower the risk of arteriosclerosis, heart disease and stroke. This gel also retains moisture which helps maintain the right speed during digestive transit so there is minimal effect from toxins, which in turn helps reduce the risk of colon cancer.

Protein Snack Balls

This is a great little snack food. You can store them in the fridge and they will last as long as it takes for you to eat them all. This recipe makes about 20-24 balls, depending on size (no pun intended).

I don’t use specific amounts, so when I say 1 scoop (I use a little measuring scoop pot) I mean probably around 2 table spoons, however artistic licence allows us to add a little more of whatever takes our fancy.

1/2 jar organic crunchy peanut butter
1 scoop mixed, chopped nuts
1 scoop mixed seeds
1 scoop milled linseed
1/2 scoop dedicated coconut (unsweetened)

Mix all ingredients together till there is a smooth-ish, even consistency. Then coat a plate with more desiccated coconut and make small balls with the mixture and cover with the coconut. Store in an airtight container in the fridge and take to eat on the go when that hunger strikes!

I love these and they really do provide me with the necessary nutrients and energy to keep me going till my next meal. Failing that, if I am in a hurry on a morning, I may have 2 for my breakfast, then an apple.

See what you think and let me know if you like them!

Enjoy munchykins! JL x

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