Category: recipes

Hi guys

I hope you are all having a fab weekend!

I’ve been looking for a quick and healthy breakfast option. I wanted to make something which I could grab last minute before heading to work. These date bars could also work as a snack, pre or post workout or even as a dessert.

I am not a fan of dried fruit. The stuff makes me cringe but I’ve been reading up a lot lately on dates and how great they taste in recipes. I must admit with low expectations I decided to give it a try.

I found a recipe for date bars online which looked alright besides a couple of ingredients such as raisins 😬🤭 (which is a no no in my book) so I decided to change it up and remove a couple ingredients and add in couple of my own. The plus of this recipe is that there is no baking involved.

Here we go….

INGREDIENTS FOR THE BARS

3/4 cup pitted dates

1 cup raw oats

4 heaped tsp sugar free peanut butter

Dash of cinnamon

6 sachets stevia

1/2 tsp vanilla essence

Almond milk as needed

INGREDIENTS FOR THE TOPPING

2 heaped tsp sugar free peanut butter

1/2 cup almond milk

1 tbs cocoa

6 stevia sachets

DIRECTIONS

(If your dates are soft and sticky then skip this step and move onto the next one.) Place your dates into a bowl and pour hot water into the bowl until all the dates are covered and let it stand for 15 mins. Drain the water. The dates should feel soft and sticky.

Add the dates and oats into a blender and blend. (A food processor will work better if you have one) I had to stop after a couple seconds each time to scrape down the sides and remove all the thick pieces which would get stuck underneath the blades and then blend again.

Continue blending until there are no thick pieces left. Remove from the blender and place into a bowl.

Melt the peanut butter and add it into the bowl along with the rest of the ingredients and mix. If the dough is too thick then add in a little bit of almond milk. (I ended up adding in too much milk and then had to counter by adding in more oats) you should end up with a cookie dough like consistency which is sticky.

Press the dough into a dish (I made mine about 2cm thick (this will give you about 12 bars in total)

FOR THE TOPPING

Melt the peanut butter and add in the remaining ingredients and mix until a smooth consistency. (It should feel like icing) if it’s too thick add in a little more almond milk.

Spread the peanut butter ‘icing’ over the top and place in the deep freeze for 20 mins.

Remove from the deep freeze and slice into 12 bar size pieces and ENJOY 😊

For someone that doesn’t like fruit these don’t taste that bad at all.

I stored these in my deep freeze.

Please share if you have some ideas of how we could change these up with different ingredients to try out next time.

Have a fabulous weekend further 🦋

Sam

Hi Guys

Check out this awesome latte recipe. It’s gluten free, dairy free and diabetic friendly. It’s packed with tumeric and ginger and is known to be loaded with anti inflammatory properties. It is also great for those who suffer from arthritis.

Cinnamon regulates blood sugar levels which keeps those nasty sugar cravings at bay.

This makes for the perfect post workout drink and will help soothe sore muscles and make you feel relaxed. It’s also a very satisfying snack or dessert.

Let’s go….

INGREDIENTS

3/4 tsp turmeric

1/4 tsp ginger

1 tsp honey

1 tbs almond/ sugar free peanut butter

1 1/2 cups unsweetened almond milk

1/2 tsp cinnamon

1 tsp vanilla essence

Pinch of salt

INSTRUCTIONS

Put all ingredients into a blender and blend until smooth and frothy.

Pour into mugs and heat up in the microwave.

(I added in a sneaky shot of espresso but it tastes great without the added caffeine too😆)

Sprinkle over a little extra cinnamon and enjoy.

(This makes 2 servings at 113 calories each)

Wishing you and warm and fantastic Tuesday😊☕️

Sam

Hello guys

Happy Father’s Day to all the awesome daddy’s! We are going to do what my dad loves best today….. braai 😅

I wanted to share an easy choc chip cookie recipe made with coconut flour. I am not a big fan of coconut flour because it can be so dense and hard to swallow in some recipes 😬 The ingredients in this recipe however work very well together and the cookies turned out yummy.

I like doing homemade gifts for Father’s Day. We decided to bake a batch of cookies for Jason but without the white flour and all that sugar. Who doesn’t like cookies, right?

Luca mixed all the ingredients together and Cole helped me roll the dough into balls. 10 points for team effort.🙂

Check out the recipe….

INGREDIENTS

* 1/2 cup coconut flour

* 1/3 cup honey

* 1/3 cup melted butter

* 3 large eggs

* 1 tsp vanilla

* 1/2 tsp baking powder

* Pinch of salt

* Dark choc chips (About 1/2 cup) Jason loves choc chips so we decided to go overboard 😅

* 3 tbs sugar free peanut butter

INSTRUCTIONS

Preheat your oven to 180 degrees

Combine the butter, vanilla essence, peanut butter and honey and melt in the microwave. Leave for a couple minutes to cool.

In a separate bowl combine all the dry ingredients. Add the wet ingredients to the dry and mix together.

Lastly, add in the eggs and the choc chips and mix.

Roll into balls and press with a fork and place onto a pan sprayed with cooking spray.

Bake in the oven for roughly 20 mins making sure that they don’t burn. These cookies are not hard cookies and are slightly soft. They will harden slightly as they cool down.

Check out the end result below and my two proud bakers ☺️

Happy Sunday!

Sam

Hi guys

Check it out 🤩

Breakfast, lunch or supper… these flapjacks are a winner!

These can be made beforehand and stored in the fridge. Grab one pre or post workout or even as a snack. Jason enjoyed these for breakfast this morning and let’s just say that there were no left overs. 😀

Ok here we go…

INGREDIENTS

1 cup raw oats

2 scoops protein powder (I used the Wild vegan raw vanilla)

1 1/2 tsp baking powder

A dash of cinnamon

2 egg whites

2 tbs almond/ peanut butter

2/3 cup of almond milk

DIRECTIONS

Blend the oats until chunky consistency. (Don’t over blend there should be a couple bigger pieces)

Add all the dry ingredients to the oats and mix.

Add the almond milk, almond butter and egg whites and mix until cake like batter.

Heat your stove and spray a big pan with cooking spray. Spoon the batter into the pan. (I used about 2 big tablespoons per flap jack) turn the stove to low to make sure that they don’t burn.

Flip after about 1 minute and cook for a further minute or so. Once cooked through remove from the heat and place on a plate.

Drizzle a little bit of honey over the top and slice some of your favorite fruit and you are good to go!

This makes two portions so you have to share 😆

Wishing you all a fabulous Sunday and a great week ahead!

Sam

1. Hi Guys

I went overboard a couple weeks back and bought about 100 tins of assorted roasted nuts. Ok not really 100 tins but too many.  They were at a discounted price which helped me justify spending far too much and buying far too many.  We all know nuts are super healthy and provide loads of benefits for your body….. when consumed in moderation 😜 not so much if you are taking a handful every time you enter the kitchen… which is about every 5 minutes 😬

I’ve been using them in salads, packed them in lunch tins for school and made biscuits last weekend. We still had a couple tins left so I thought I’d try and make my own nut butter.

I emptied out the last 4 tins we had into my blender which was a combination of cashews, almond, peanuts and walnut and started I blending.

It’s best to use nuts which have been roasted because the oils are released easier while blending but raw nuts will work too. I was lucky that these had already been roasted. If they had been raw, I would have used them just as is.

Anyway…

After blending for about 1 minute I thought that this might be the easiest thing I’ve ever done. Until my blender over heated 😂 I switched it off and decided to make two separate batches to try and lessen the load.

I waited a couple minutes and tried again…. I had to stop blending every 30 seconds or so to scrape down the sides as the ‘mixture’ becomes so thick.

After doing this a couple times it started looking like we were heading in the right direction. 🤗

I then added in the following:

1 tsp honey

1 tsp cinnamon

1 tsp olive oil

and continued to blend for about 3 minutes longer.

I then made the second batch exactly the same as the first which took waaaay longer as my blender continued to over heat.🙄🙄

Eventually, after lots of swearing and time….. success! 

Wow! Let me tell you, it tastes great! I was a little nervous with my decision to mix so many different types of nuts together but it turned out oh so YUMMMY!

There are so many different types of ingredients which you could add in to make it your own. Roasted coffee beans and almonds would make a stunning espresso almond butter which I will have to try. 😯

Next on the agenda is sunflower and pumpkin seed butter.  However, I will not even consider to attempt this with my blender. A food processor would be so ideal right about now… Father’s Day is around the corner 😅😅😅

Wishing you all a very happy Saturday!

Sam