Banana Choc Chip Muffins

Banana Choc Chip Muffins

Banana Choc Chip Muffins

I make these banana choc chip muffins regularly for Inge’s school lunch as they contain no nuts. They also work well for parties as well (used as the mane recently in the picture above). Spelt flour is a fantastic grain, that is easier to digest than wheat flour. It is an excellent source of vitamin B2, a very good source of manganese, and a good source of niacin, thiamin, and copper.


1 1/2 cups spelt flour (i use wholemeal or a mixture of wholemeal and white)
1/2 cup coconut sugar
1./4 cup cacao nib
1 1/2 tsp baking powder
1/2 tsp vanilla
4 large ripe bananas
80 gm coconut oil (melted)
3 large eggs or 4 small/med eggs
1/2 cup coconut milk
3 Tbsp maple syrup


In a large bowl, mix together the flour, coconut sugar, cacao nib and baking powder. Set aside.

In another bowl, peel the bananas and mash them with a fork. Add to this the vanilla, melted coconut oil, coconut milk and maple syrup. Mix together.

With the egg whites,  beat until thick and fluffy.

Tip in the banana mixture and fold into the dry ingredients, Do the same with the egg whites. It is helpful to do a couple of spoons of the egg whites first to loosen up the mixture and then fold through the remainder, taking care to fold and not over mix.

Bake at 190ºC for approx 15 minutes until cooked through.


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Chocolate Avocado Mousse

Chocolate Avocado Mousse

This chocolate avocado mousse is a wonderfully healthy dessert, full of goodness. Your skin will love it. This is one of Inge’s favourite desserts, which she woofs down so quickly. It is also a fantastic recipe for packaging into little containers for school lunch boxes. A great alternative to yoghurt, and it is dairy free!

Ingredients for Chocolate Avocado Mousse:

2 medium/large avocados
4-5 large medjool dates
Juice 1/2 lemon (approx 1 Tbsp)
5 good Tbsp cacao powder
1/2 tsp vanilla paste or extract
1/4 cup almond milk (or coconut milk), add more if you would like a thinner consistency
2 Tbsp melted coconut oil
1-2 Tbsp maple syrup (optional, but does make it a little sweeter to taste)


Add roughly chopped avocados and dates along with lemon juice to processor. Process until well combined, add in cacao powder and vanilla. Process until you have a fairly smooth paste, add in remaining ingredients and blitz to make a beautiful creamy consistency.
Beautiful served with fresh berries and or coconut yoghurt/ice-cream. Or just by itself! Enjoy x

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Muesli Bars (nut free)

Muesli Bars (nut free)

Muesli Bars – Trying to come up with healthy nut-free lunch box fillers can be tricky. This recipe can be altered as to what you have in the cupboard. A great mid-morning or mid-afternoon snack too

​1 ½ cups  sunflower seeds
½ cup  pumpkin seeds
2 Tbsp.  ground linseed
1 Tbsp.  chia seeds
½ cup  desiccated coconut
4  figs (roughly chopped)
¼ cup   currants
1 tsp  maca powder
½ tsp  cinnamon
4 Tbsp.   coconut oil (soft)
2 ½ Tbsp.  tahini
1 ½ Tbsp.  raw honey
2 Tbsp.  cacao powder (optional – we make variations, some with and some without)
1 Tbsp.  filtered water

•Place sunflower seeds, pumpkin seeds, linseed, chia seeds, coconut, and figs in food processor.
•Blitz until chopped.
•Add in currants, maca powder, and cinnamon.
•Blitz for a further 30 seconds.
•Add remaining ingredients.
•Process until mixture comes together.
•Tip mixture into tin lined with grease proof paper, and using wet finger tips firmly press down mixture and refrigerate.
•Cut into bars once hardened.
•Best stored in refrigerator.

NOTE – Figs can be replaced with a different dried fruit alternative,  if preferred (e.g. organic apricots)

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Nourish Snack Bites

Nourish Snack Bites

Nourish Snack Bites

Nourish Snack Bites, as we have called them, are a great addition to both adult and children’s lunch boxes. Finding healthy snacks to put into lunch boxes that are nut-free can be a challenge at times, but these are a great solution. Of course, they can also be enjoyed at home as a snack between meals.

Ingredients for Nourish Snack Bites

1/2 cup coconut chips (you could substitute it for 1/3 cup desiccated coconut)
1 cup sunflower seeds
1/3 cup gluten free rolled oats
1/2 cup dates roughly chopped
1 tsp chia seeds
3 Tbsp pumpkin seed butter
1 Tbsp coconut oil
1 Tbsp raw honey
3 Tbsp filtered water

Place the coconut chips, sunflower seeds, oats and dates in your food processor. Blitz together until finely chopped. Add in chia seeds and pumpkin-seed butter, coconut oil and honey. Blitz until all combined. Finally add in water and process until it comes together. You should end up with a mixture that is combined and rolls into balls when pressed together.
Using heaped tsp amounts roll into balls. Keep in fridge for up to 7 days. Enjoy…

Makes 12-14 depending on size.

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Oat Cookies

Oat Cookies

Oat Cookies

Making school lunches that contain no nuts since Inge started school has been a little challenge at times, as we use a lot of ground almonds and nuts in our recipes. So we have started to come up with a few recipes to make healthy lunchbox options. This is one of those recipes. Packed full of goodness, these biscuits are refined sugar free, but also cater for gluten-free and dairy-free diets as well. We hope you will enjoy them as much as we do.

1 1/2 cups rolled oats
1 cup + 2Tbsp ground sunflower seeds (see NOTE)
1/4 cup currants
3 Tbsp cacao nib (optional, but lovely to add if you have them)
1 1/2 Tbsp chia seeds
1/2 tsp baking soda
1/3 cup melted coconut oil
1 tsp apple cider vinegar
3 Tbsp raw honey
2 Tbsp water

In the order above add everything into your bowl, mixing the dry ingredients together before you start to add the wet ingredients. Use your fingertips to ensure well mixed at the end if needed.
Shape into balls/firm mounds and then gently flatten with a fork (see pictures above).
Bake at 130 C for 20 minutes.
Makes 15 biscuits (if you can resist eating the mixture)


NOTE – You could use ground almonds instead, but sunflower seeds ground (i grind sunflower seeds using my blender or food processor) is not only cheaper, but nut-free, making itgreat for children#s lunchboxes.

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A hint of cinnamon and vanilla makes this popcorn a delicious healthy snack…

We have a family tradition of having some treats to eat and warm hot chocolates while decorating the tree one evening in the lead up to Christmas. This year we had purchased some organic popping corn (on the cob) from Riverford. I was skeptical at first, but one cob produced a delicious mountain of popcorn. It tasted so fresh and was gobbled up quickly, (except the bit I put away for Inges school lunchbox).

​2 tsp coconut oil
1 popping corn cob (equivalent to 1/4 – 1/3 cup popcorn)
1/2 tsp ground cinnamon
1/4 tsp vanilla powder
A couple of pinches of Himalayan salt

Heat oil gently in a saucepan. Add in pop-corn and cover tightly with a lid. Keep over moderate heat, shaking every once in a while. When the popping starts, shake frequently over heat until it stops popping. Discard any un-popped kernels. To the popcorn add the cinnamon, vanilla and salt. Shake to combine. Adjust seasoning to taste. Enjoy…

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