Raw chocolate fruit and nut bars

I just created these today – they need some tweaking, not for taste (which is AWESOME) but for stick-togetherness. I’ll post an update when I manage to perfect them, but don’t be put off by that. They’re a bit crumbly, but absolutely delicious. Plus: really simple to make! 🙂

Makes 20 serves

1/2 cup cocoa powder
1/2 cup mixed dried fruit
About 1/2 cup dried cacao beans
1/2 cup raw almonds
1/2 cup walnut halves
1 tbs flax seeds
1/4 cup dried Goji berries
2 tbs coconut oil, melted
2 tbs agave syrup

Place all ingredients into a food processor fitted with a steel blade and process for about 2-3 minutes until everything is pretty finely ground and well mixed together.

Line a square or rectangular dish with baking paper and then spoon the mixture in. Spread it evenly and press down with the back of a spoon. Refrigerate for about 30 minutes until solid. When set, lift the whole thing out using the baking paper and cut into squares or bars. Store in an airtight container or wrapped in cling film in the fridge.

These quantities are approximate – you could use more or less of anything, or substitute other ingredients. Experiment to find a mix that you like. Different dried fruits, apple sauce, other nuts, different syrups, ground spices… be adventurous. I like agave syrup but if you’re a fan of artificially sweetened syrups, go right ahead and use them.

I would have used fresh dates if I had them on hand instead of the dried fruit mix, but hey; you have to work with what you have.

Protein ice cream #2

Now that I’ve unpacked all my boxes and I have my ice cream maker again, I thought I’d try something different: choc-caramel macadamia ice cream.

NO PHOTO – I shared with Bike Boy and we just gobbled it all up and then I went: Oh. Photo. Oops. Anyways, it looks pretty much like the chocolate one I posted previously.

……Oh, shutup with the complaining and just use your imagination!

Serves 2

1 cup frozen egg whites, defrosted
3 scoops chocolate whey protein
1 tsp cocoa
1 tsp Natural Health Caramel Flavour Booster
About 1/2 a cup of macadamias

Chuck everything except the macadamias in a food processor and mix well. Smash the macadamias a bit in a mortar and pestle – you can use a food processor, but they end up kind of annihilated. You want chunks, people!

Then just follow the instructions for your ice cream maker (or use the method outlined here).

Wheat-free muesli

Note: this recipe is wheat-free, but not gluten-free, as it contains oats.

Serves: 3 to 6 (depends on your preferred serving size)

1 cup rolled oats
20g rice bran cereal
1 and a half tbs roasted buckwheat
2 tbs shredded or dessicated coconut
30g roasted hazelnuts
20g flaked almonds
20g walnut pieces
1 tbs flax seeds (lightly crush in a mortar or pestle, or use a blender)
2 tbs sunflower seeds
50g dried apricots, chopped
1 tbs peanut oil
1tbs honey

Preheat oven to 200C. Place 1/2 a cup of the oats in a mixing bowl, add the rice bran, buckwheat, coconut, dried apricots and seeds.

Line a tray with baking paper and spread the flaked almonds out. Bake for 3-4 minutes, or until lightly browned. Add to bowl. Mix honey and oil together in a small bowl. Add the remaining oats and mix well. Spread over the same baking tray you used for the almonds and cook for 6-7 minutes. Allow to cool on the tray – it will go crisp. Break into pieces and add to the mixture. Crush the hazelnuts and walnuts roughly and add those too.

Mix everything well and store in a sealed container. Serve 1/2 a cup (or a cup if you want a bigger serve) with natural yoghurt and any fresh fruit you like. I used grated apple today. :p

A small serving (1/2 a cup) contains roughly:

240 Calories
14g of fat
8.5g of protein
38g of carbs

I would normally add a serve of Protein Crunch to this kind of meal, but my stash ran out weeks ago and I still can’t get it anywhere. :o(