Healthy Coconut Macaroons (Refined Sugar Free)

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If you are a lover of coconut, then you can’t go past our delicious & healthy coconut macaroons! They are such a simple recipe, using only 3 ingredients – so perfect for any level of cooking experience.

These healthy coconut macaroons are not to be confused with the glossy ‘macarons’ which are super popular in cafes.  They are 2 very different recipes!

We love coconut, and with it being the main ingredient in these macaroons, it is one of our favourites.  Not only is it quick and easy to make… they definitely satisfy when we have a little sugar craving – yet have no refined sugar!

We love baking these on a weekend morning and enjoying with a cuppa ☕  They are also great for kids lunchboxes, or even an after dinner treat!

Healthy Coconut Macaroons

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Ingredients

3 cups dessiccated coconut
3 egg whites
1/3 cup rice malt syrup

Directions

  1. Pre-heat oven to 180 C.
  2. Whisk the egg whites until they are light and fluffy.
  3. Add the rice malt syrup and continue to whisk through. It will turn a little like meringue.
  4. Slowly add the coconut, folding it through the meringue mixture.
  5. Using an ice cream scoop or spoon, gently mould into half ball shapes.
  6. Bake in pre-heated oven for 20 mins.
  7. Remove and allow to cool on wire rack.  Enjoy!

Makes approx 14 macaroons.

If you like these yummy macaroons and are looking for another healthy snack, then we think you will love our our Healthy Bounty Bites!

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Homemade Mango & Macadamia Ice Blocks

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The perfect way to spend a summer’s afternoon is eating a homemade mango and macadamia ice block. If you’re a fan of the famous Weis bars, then you will love this recipe. Using only four ingredients, not only is this yummy recipe refined sugar-free, but it is also dairy-free and gluten-free.

Mangoes are delicious summer fruit and are a fantastic source of fibre, folate, Vitamin A & Vitamin C.  They taste delicious on their own, but are a match made in heaven when combined with macadamia nuts – yum!

And here’s a little tip we’d love to share: we often buy mangoes when they are on special and then freeze the flesh so that we can use them for our ice blocks or in smoothies when they are out of season. We have had them in the freezer for many months before using them and they’ve still tasted great in recipes.

This simple mango and macadamia ice block recipe is a big hit with the whole family, and a very quick and easy recipe to prepare.  We have just used some simple plastic moulds, however there are some fun designs out there to try. You can find some awesome ice block moulds & popsicle makers at Shop Naturally.

Homemade Mango & Macadamia Ice Blocks Recipe

Mango Macadamia Ice Blocks Dairy Free

Ingredients

3 mangoes (flesh only)
1 can coconut cream/milk
1/2 cup chopped macadamia nuts
1/3 cup rice malt syrup

Directions on how to make mango & macadamia nut ice blocks

  1. Pour coconut cream/milk into a food processor/blender/thermomix.
  2. Add the flesh of 3 mangoes and whizz on med-high for 20 seconds.
  3. Add 1/3 cup rice malt syrup and whizz on medium for 10 seconds. Scrape down the sides.
  4. Tip in 1/2 cup chopped macadamia nuts and whizz on low for 5 seconds.
  5. Pour mixture into ice block moulds and freeze.
  6. Once frozen, enjoy your yummy mango and macadamia nut ice blocks! (It can vary depending upon your freezer but usually takes 4-6 hours minimum).

Another recipe we love to make for a healthy treat is our Healthy Banana Bread! 

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Choc Crunch Bliss Balls

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We love keeping a selection of healthy AND delicious snacks on hand, for the whole family to enjoy.  These choc crunch bliss balls are full of flavour, and the chia seeds give the perfect little ‘crunch’.

They are packed full of goodness, and are a favourite with both the kids and adults alike for a snack that is not only yummy, but healthy too!  With oats, cashews and chia seeds they are full of good fats to help you feel fuller for longer.

Choc Crunch Bliss Balls 💚 

Choc crunch bliss balls

Ingredients

1 cup dessicated coconut
1 cup cashews
1 cup rolled oats
2 tbsp cacao
¼ cup chia seeds
6-8 medjool dates (pitted) or ¾ normal pitted dates
1-2 tbsp water

Directions

  1. Place all ingredients in a food processor and whizz on high for 20 seconds.
  2. Scrape down sides and whizz on high for another 10 seconds.
  3. Take a spoonful of the mixture and roll into a ball. Repeat until all the mixture is used.
  4. Store in an airtight container in the fridge.

Makes approx 20 balls (depending upon how big they are rolled).

If you like these protein balls and are looking for another healthy snack, then we think you will love our our Coconut Caramel Bliss Balls!

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Refined Sugar Free Shortbread Cookies

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I love shortbread cookies! There is nothing quite like that delicious buttery goodness… yumm! Making refined sugar free shortbread cookies might seem like it’s impossible – but we think this classic cookie alternative is bound to still be a hit with the whole family!

This fantastic recipe uses only 4 ingredients!  And if you don’t happen to have any rice flour in the cupboard (which just gives the cookies that ‘classic’ texture), they still taste great if you only use plain flour.   To jazz the cookies up, or to add some extra fun for the kids, we like to do half of the cookies with Hopper’s 100s & 1000s on top!

Refined Sugar Free Shortbread Cookies 100s & 1000s

Shortbread cookies definitely remind me of Christmas time… but growing up my mum would just buy the Walker’s shortbread fingers from the supermarket. There is nothing quite like homemade shortbread in my opinion!

Refined Sugar Free Shortbread Cookies

Ingredients

3 cups plain flour

1/4 cup rice flour (or another 1/4 cup plain flour if you have no rice flour in the cupboard!)

250g butter (chopped & at room temperature)

3/4 cup maple syrup (or preferred sweetner)

Optional – 100s & 1000s (we use Hopper’s, which contain no artificial colours or flavours) 

Directions

  1. Place butter into a mixing bowl, and beat with an electric mixer until smooth. Add maple syrup & beat until well combined.
  2. Sift both flours into mixture.
  3. Using a spatula or wooden spoon, combine all ingredients until a soft dough starts to form.
  4. Place dough onto a lightly floured surface and knead gently.
  5. Wrap dough in glad wrap and refrigerate for 30 mins until chilled.
  6. Once dough is chilled, pre-heat oven to 160C.
  7. Place chilled dough onto bench or cooking mat, and roll out until dough is approx 1cm thick (or desired thickness) & cut out into shapes with cookie cutter.
  8. Place shapes onto an oven tray lined with baking paper.
  9. If you would like to add some extra ‘colour’ to your shortbread, then sprinkle some 100s & 1000s onto your cookies and gently press into cookie.
  10. Bake in pre-heated oven on 160C for approx. 15 mins.  Remove & cool on wire rack.
  11. Enjoy!

If you liked this recipe, then another favourite of ours is the Healthy Banana Bread – yumm!!

Melissa Dickfos, is the Founder at Nourishing Your World, a coffee lover, mum of two children, advocate of making small steps towards healthy living and loves to laugh

 

 

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Healthy Banana Bread

Got some old bananas to use up? 🍌 Then making a loaf of healthy banana bread is the perfect way to stop them from going to waste. If you’re anything like me, your family goes through phases of eating bananas like their monkeys, and the next week? They all end up sitting there, slowly browning.
 

Healthy banana bread that the whole family will love

Making banana bread is the perfect way to use up those old bananas that are sitting in the fruit bowl. It’s not just the kids in our house that love banana bread, it’s a popular choice for a mid-morning or afternoon snack with a cup of coffee too.

Healthy banana bread recipe that is refined sugar-free, dairy-free and nut-free

We’ve reduced the refined sugar content in this recipe, by using a natural, sugar-free alternative. If you’re catering for family or friends that experience allergies, then this recipe is also dairy-free and nut-free too.
 

A simple banana bread recipe that is great in the school lunch box

We love baking a loaf of healthy banana bread on the weekend that can be added to school lunch boxes during the week (if there is any leftover that is!)

We have also included walnuts or pecans as an optional addition to the recipe if you don’t require a nut-free recipe – it adds a delicious flavour!

Healthy Banana Bread Recipe

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Ingredients

2 ripe bananas

2 eggs

125g melted coconut oil (or butter if you prefer and don’t require to be dairy-free)

1 1/2 cups wholemeal self-raising flour

1 tsp baking powder

1/3 cup maple syrup (or your preferred sweetener)

Optional – 1/2 cup walnuts/pecan nuts or your other favourites (if you don’t require the recipe to nut-free)

Directions

  1. Pre-heat oven to 180 degrees & grease a loaf tin.
  2. Pour melted coconut oil (or butter) in to mixing bowl and then add 1/3 cup of maple syrup and combine.
  3. Whisk 2 eggs in a separate bowl and then add to coconut oil (or butter) and maple syrup, and mix together.
  4. Mash banana well until a smooth consistency is reached. Add bananas to mixture.
  5. Combine all ingredients together well.
  6. Slowly add 1 1/2 cups wholemeal flour and 1 teaspoon of baking powder to the mixture and combine until all ingredients are mixed well.
  7. Optional – add 1/2 cup walnuts/pecan nuts to the batter and stir through.
  8. Pour batter into greased loaf tin.
  9. Bake in preheated oven for 30-40 minutes (depending upon your oven). Test with cake skewer, and if the skewer comes out clean, then your healthy banana bread is ready!  When ready, remove from oven and place on a wire rack to cool.

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If you liked this recipe, then another favourite of ours are the Banana & Apple Muffins– yumm!!

Melissa Dickfos, is the Founder at Nourishing Your World, a coffee lover, mum of two children, advocate of making small steps towards healthy living and loves to laugh.

 

 

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Healthy LCM Bars

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Do you struggle with healthy school snacks for your kids? When all you want is something that is quick, easy and healthy to make… it can seem like it is as hard as finding a flying unicorn wearing a tutu! Don’t despair – our Healthy LCM bars are a healthy version on the supermarket classic, and don’t contain all the processed sugar, nasty additives or preservatives!

We are all about balance in our house, and whilst treats are allowed, it is easy to make healthy swaps for school snacks like LCM bars.  Our recipe for Healthy LCM Bars is the perfect substitute for store-bought LCM bars and is also nut-free!  So it is not only safe as a school snack, but perfect for playgroup, birthday parties or when you’re looking for a recipe that is suitable for family members or friends with allergies.

The Healthy LCM Bars are also versatile, so you can easily swap out the tahini (sesame seed paste) and replace with peanut butter, or your other favourite nut butters, if you don’t require them to be nut free. This recipe is also dairy-free and gluten-free – so a wonderful, healthy snack for the whole family!

Healthy LCM Bars

 

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Ingredients

3 cups puffed rice

3/4 cup dessicated coconut

1/2 cup tahini (sesame seed paste)

1/2 cup rice malt syrup (or your preferred sweetner)

Directions

  1. Start by pouring 3 cups of puffed rice into large mixing bowl.
  2. Add 3/4 cup of coconut to puffed rice, and stir through.
  3. Pour 1/2 cup tahini & 1/2 cup rice malt syrup into saucepan and mix together on a low-medium heat. Mix until both ingredients are combined and you have what resembles delicious caramel.
  4. Pour the caramel mixture into mixing bowl and fold through the puffed rice & coconut mixture (you may need to combine with your hands!)
  5. Line a 20 x 10cm baking tray with baking paper.  Pour the mixture into the baking tray, and press down – ensuring you evenly spread the mixture.
  6. Place into refrigerator to set for at least 30-60 mins.
  7. Remove from your fridge, place on cutting board and cut into desired size ‘bars’. Enjoy!!

If you liked this recipe, then you’ll also love the Gluten Free Chocolate Chip Cookies – yumm!!

Melissa Dickfos, is the Founder at Nourishing Your World, a coffee lover, mum of two children, advocate of making small steps towards healthy living and loves to laugh!

 

 

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Choc Cranberry Oat Bars

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Choc-Cranberry-Oat-Bars

Today we are joined by guest blogger Tracey Davidson, founder of Adventure Snacks, who shares how her business started and why she created healthy baking mixes for busy families.  She also shares with us one of their fabulous recipes – Choc Cranberry Oat Bars.

Healthy Baking Mixes

I came up with the idea for a healthy baking mix range when my son, Oscar, was 2.  I was constantly on the lookout for healthy snacks to give him, but at the time, what was available in supermarkets really wasn’t very good – everything was super processed and lacked any real nutrition.

Around this time I also started learning all about food and what’s really in a lot of pre-packaged food, like additives and preservatives, and the effect this has on kids.  So I was making a lot of snacks from scratch so that I knew exactly what was in them and also so I could add extra nutrition via wholesome ingredients and hidden veggies.

Baking from scratch

Baking from scratch can be quite time-consuming, especially when also wrangling a toddler, and often I’d find a good recipe and then not have every ingredient in the house.  I figured there had to be an easier way, so when I couldn’t find anything suitable on the market I decided to take the plunge and develop the range myself!

The mixes are all designed with busy families in mind.  All the hard work has been done, you just add a few easy wet ingredients and away you go.  Literally all it takes is a few minutes and they’re in the oven!  And there’s something really homely about freshly baked goods, so this is a way to still get that but without all the fuss.

Natural & Organic Ingredients

In terms of what’s in the mixes, I aim to use ingredients that are as close to the source as possible, with as little processing as possible.  That way the snacks are actually a lot more filling and satisfying then something which is essentially empty calories.  And I love hiding veggies wherever I can –  I figure, if a child is going to eat a cookie, it may as well be with the added goodness of carrot!  I also choose to use mostly organic ingredients, simply because then I know they are as pure as possible (with no nasty pesticide residues) and organic farming is also a lot better for the environment.

Perfect for school lunchboxes

Something my customers really like about my products is that you can freeze them.  Whether they need snacks for toddlers or for school lunchboxes, they can make up a batch or two in one go and then freeze them so they always have something healthy and delicious on hand.

The beauty of a baking mix (over pre-packed snacks) is their versatility – want to make it dairy-free?  No worries!  Want to add some dried fruit or drizzle chocolate on top?  Go for it! Here, I’ve used the Cacao Nib Muesli Bar Mix as the base for a seriously yummy chocolate treat!

Choc-Cranberry Oat Bars

Ingredients

Bottom Layer

  • 1x 375g Adventure Snacks Cacao Nib Muesli Bar Mix
  • ½ Cup Water
  • 1/3 Cup Coconut oil
  • 80g Honey
  • 1/3 Cup Dried Cranberries

Raw Chocolate Layer

  • ½ Cup Coconut Oil
  • 5 Tbsp Cacao Powder
  • 5 Tbsp Maple Syrup
  • 1 Pinch of Salt

Method

  1. Line a rectangular baking tray with baking paper, covering all sides.
  2. Add all ingredients for the bottom layer to a bowl and mix until well combined.
  3. Pour mixture into the prepared tin and press down very firmly and evenly.
  4. Bake for 25-30 minutes, until golden brown on the edges.
  5. Let slice cool completely in the tin.
  6. Once the slice is cool, mix all chocolate layer ingredients in a bowl.
  7. Spread chocolate evenly over the top of the slice and allow it to harden in the fridge (for at least 1 hour).
  8. Remove the slice from the tin, cut into desired sized bars, and enjoy! Store bar in the fridge or freezer so the raw chocolate doesn’t melt.

 

 

Tracey Davidson is the founder of Adventure Snacks, and enjoys yoga, pilates and spending time with her family. You can find out more about Adventure Snacks over on their website, Facebook & Instagram.

 

 

 

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Banana & Apple Muffins

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Finding healthy snacks for your kids can be hard! My kids love fruit, but they can also get tired of the same thing every day.  We had recently been away for a few days in the school holidays and came back home to over-ripened bananas and decided to make our Banana & Apple Muffins!

These muffins are a super simple recipe that contain a much smaller amount of a sugar substitute, due to the high content of natural sugar from the fruit in the recipe.  You can also alter the recipe to be gluten free or dairy free, if required.

Banana & Apple Muffins

Ingredients

2 ripe bananas

2 apples

2 eggs

125g butter (or coconut oil for dairy free)

1 1/2 cups wholemeal flour

1 tsp baking powder

1/3 cup rice malt syrup or maple syrup (or your preferred sweetner)

Directions

  1. Pre-heat oven to 180 degrees & place 12-24 silicone muffin moulds (depending upon the size of your muffin moulds) on 2 baking trays.
  2. Melt butter (or coconut oil if using the dairy free option).
  3. Pour melted butter in to mixing bowl and then add 1/3 cup of rice malt syrup and combine.
  4. Whisk 2 eggs in a separate bowl and then add to butter & rice malt syrup and mix together.
  5. Mash banana with a fork until a smooth consistency is reached. Add bananas to mixture.
  6. Grate 2 apples and add to mixture.  Combine all ingredients together well.
  7. Slowly add 1 1/2 cups wholemeal flour and 1 teaspoon of baking powder to mixture and combine until all ingredients are mixed well.
  8. Place 2-3 spoonfuls of mixture into each muffin mould (each mould should be two-thirds full).
  9. Bake in pre-heated oven for 15-20 minutes.  Test with cake skewer, and if skewer comes out clean, then muffins are ready.  When ready, remove from oven and place on wire rack to cool.

If you liked this recipe, then another favourite of ours are the Gluten Free Brownies – yumm!!

Melissa Dickfos, is the Founder at Nourishing Your World, a coffee lover, mum of two children, advocate of making small steps towards healthy living and loves to laugh

 

 

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Chicken Fried Rice

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Easy Family Dinner instead of Take Away

When it comes to Friday night or the weekend, we all like to find a simple, easy dinner option!  Fried rice is a favourite in our house, and adding a bit of chicken to it makes the recipe go even further!   This great Chicken Fried Rice recipe is quick, easy, delicious & sure to be a winner with your family too!

Ingredients

2 carrots

1 onion

2 cloves garlic

2-3 bacon rashers

1 cup frozen peas

6 cups cooked rice (equivalent to 2 cups rice uncooked)

2 tbsp oyster sauce or soy sauce

2 chicken breasts

Directions

  1. Finely chop garlic & onion.  Add to frypan on med-high heat, along with a dab of butter.
  2. Sautee the onion & garlic, then add in diced bacon pieces.
  3. Dice or grate carrot, then add to onion, garlic & bacon mixture.
  4. Dice chicken breast & cook in separate frypan.
  5. Add 1 cup frozen peas to frypan and stir through.
  6. Add the cooked rice to ingredients in frypan and mix together well.
  7. Combine 2 tablespoons of oyster sauce or soy sauce to rice mixture and stir through.
  8. Once chicken is cooked, add to the rice mixture and mix well.
  9. Enjoy!

Another great recipe you might like to try for a cheeky dessert or snack are our Coconut Caramel Bliss Balls – yumm!

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Healthy Homemade Gummies | Chocolate Gummies

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We are always looking for different foods to assist in improving gut health and these healthy gummies are perfect for improving the gut health of the whole family.  One of the main ingredients in our healthy homemade gummies is gelatin. And it is important to note that not all gelatin is created equal. Two brands of high-quality gelatin that we recommend are the Changing Habits Organic gelatin and the Great Lakes gelatin.

Gelatin has many amazing healing properties and due to its natural source of amino acids, it assists with improving hair, skin and nails, while also helping with gut health and digestion issues.  We have also chosen to include organic probiotics in this recipe, due to the added gut health benefits they provide. They can help to improve digestion, build a stronger immune system and lead to a much healthier bowel and happier tummy for everyone in your family.

Healthy homemade chocolate gummies recipe

Ingredients

1 cup coconut cream/milk

2 tbsp gelatin (we use Changing Habits Organic Gelatin)

2 tbsp honey

1 tsp cacao

 

(Optional)

1 tsp probiotic powder (we use Changing Habits Organic Probiotic Powder)

Directions

  1. Pour the coconut cream/milk into a small saucepan and stir on a low to medium heat.
  2. Once the coconut cream is nice and smooth, add one tablespoon of the gelatin into the mixture at a time, whisking to ensure all gelatin has nicely dissolved.  Repeat until all gelatin has been added.
  3. Add the one tablespoon of honey to the mixture and whisk until combined well.
  4. Add the cacao until it has dissolved well and all ingredients are combined.
  5. Remove saucepan from the heat and allow to cool.
  6. Once the mixture has cooled down, add the teaspoon of probiotics to the mixture and whisk until combined well.
  7. Pour the mixture into small moulds, like the ones pictured above (we have used hearts, Lego bricks & Lego men, for a little bit of fun!)
  8. Place into the fridge for at least half an hour, until the gelatin has set.
  9. Once set, remove from the fridge and gently push each gummy out of the mould.

The gummies will last for up to 2 weeks kept in an airtight container in the fridge. We hope you enjoy!

(Note:  If you would like a slightly sweeter gummy, then you could choose to add a little more honey.  The ‘spots’ in the photos above are from the probiotics, which you could choose to leave out of the recipe if you don’t have any or would prefer to not include).

If you’re looking for some more healthy snack ideas, then check out the Nut-Free Protein Balls or Coconut Caramel Bliss Balls.

 

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