Category Archives: Dessert

Maca, Walnut & Macadamia Energy Bars


  • 1.5 cups of whole walnuts
  • 1/2 cup of whole macadamia nuts
  • 1 teaspoon of Maca powder (another super food, this root which grows in the volcanic soils of the Andes in Peru, contains vegetarian proteins, vitamins and lots of minerals)
  • 2 teaspoons of Cacao powder
  • 4 large Medjool dates
  • 1 teaspoon of chia butter (Made by soaking Chia seeds in water 9:1 ratio and the instructions are on the pack). Once made, refrigerate the gel for up to 2 weeks in an air tight container. It can be used as a substitute for butter as well as added to smoothies, freshly blitzed fruit and veggie juices, yoghurts, muffins, slices and energy balls.


  1. Blitz all the ingredients in your food processor until combined and sticky.
  2. Tip the mixture on to a shallow rectangle baking tray lined with baking paper (I recommend a tin 20cm x 15cm x 3cm). Mine was to big so I just shaped the mixture into a rectangle using 1/2 the tin size. Using your hands, press and smoothe the mixture into your tin then cover with baking paper and refrigerate until cold and firm.
  3. Once firm and cooled (about 15mins), turn out on to a chopping board lined with baking paper and slice into 8cms x 2cm mini bars. Or whatever size you like! I like to keep these rich nutrient dense snacks small.
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Protein packed Energy Balls

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Home made protein packed energy balls. Eat these for afternoon tea with a cup of green tea or after a workout.


  • 150g of whole cashew nuts
  • 4 large Medjool dates
  • 2 tablespoons of raw cacao
  • 2 tablespoons of shredded coconut
  • Extra coconut to roll and coat the balls


  1. Place all the measured ingredients into your food processor and blitz until combined and sticky.
  2. Turn mixture onto a sheet of baking paper and shape into 10 balls
  3. Roll the balls in the extra coconut and refrigerate until cold and set

A delicious ball of goodness at only 110 calories per serve - Yum!

Chocolate Muesli Slice

This homemade chocolate muesli slice is free of refined sugars is dairy free and delicious. A small sweet treat the whole family can enjoy as an occasional afternoon snack, mid-morning snack or as a re-fuelling energy bar after a challenging workout.

A complete nutritious food packed with anti-oxidant properties from the chocolate, macronutrients such as fibre and protein as well as micronutrients such as zinc and magnesium.

Quick and simple to make, this muesli slice is a very healthy alternative to store bought varieties.


  • 2 cups of Karen's Krunchie Muesli Munch
  • 1 tablespoon of rice malt syrup
  • 1/4 cup of coconut flour
  • 2 tablespoons of natural peanut butter
  • 1 teaspoon of vanilla extract
  • 2 large eggs lightly beaten
  • 1 cup of plain dark chocolate (minimum 70% cocoa)
  • 1 teaspoon of organic coconut oil (virgin cold pressed)


  1. Line a shallow rectangle baking tin with baking paper (mine is 27cmx17cmx3cm)
  2. In a large mixing bowl, add the muesli and coconut flour and set aside. In a separate small bowl, mix the wet ingredients by first lightly beating the eggs, then stir in the peanut butter, rice syrup and vanilla extract.
  3. Add the wet ingredients to the dry ingredients and mix well. The mixture will appear as if needs more liquid but avoid adding anything extra as it doesn't need it.
  4. Press the mixture into your tin and bake in a hot oven at 180 degrees (or 170 degrees fan forced ovens) for 15-20mins. It will be set but not solid and look golden brown.
  5. While your muesli slice is baking, roughly break up the chocolate in a microwave safe bowl, add the coconut oil and cook on high for 1-2mins. Stir thoroughly and allow to cool. Do this process 1min at a time to avoid burning the chocolate. As the chocolate sauce cools it will thicken.
  6. Allow your muesli slice to cool to the touch then evenly spread the chocolate over the top and refrigerate until set.
  7. When your ready, remove the slice from the tin by lifting it out with the baking paper onto a chopping board and carefully cut into small squares - makes 18 bite size calorie controlled gems ready to be devoured.



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