Butter/Sugar Free – Choco-Nana Cake

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Choco-Nana-Nut CakeServes 10


2 cups of ground almonds

¾ cup of sugar substitute like xylitol

½ cup of chopped walnuts

½ cup of ground flaxseed

¼ cup of chick-pea flour (gram flour)

2 tsp baking powder

1/3 cup of melted coconut oil

3 medium bananas

3 large eggs (separated)

1 Tablespoon of cocoa powder

1 Tablespoon of almond milk

1 cup of 85% dark chocolate chips (separated into two halves)


Combine ground almonds, sugar substitute, walnuts, flaxseed, chick-pea flour, cocoa powder, baking powder and melted coconut oil in a bowl.

Blend together bananas and 3 egg yolks, add to cake mixture.

Whisk egg whites, until soft peaks are formed, fold into cake mixture, along with half of the chocolate chips

Pour into a lined cake tin. Bake in oven 180 degrees Celsius for 40-45 minutes. Allow to cool slightly. Whilst still warm, scatter remaining chocolate chips and when warmed through, with your finger, dipped in warm water just smooth out the top of the melted chocolate and leave then to completely cool. Garnish with walnuts, pecans or almonds if desired.

Creamy Spinach Soup

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Looking for something different but filling?


Serves 4


  • 50g/2oz coconut oil
  • 1 medium onion finely chopped
  • 2 garlic cloves, minced
  • 1 medium potato, peeled and chopping into chunks
  • 450ml/16fl oz of vegetable stock
  • 600ml/1 pint of goat or almond milk
  • 450g/1lb of spinach
  • finely grated zest of half a lemon
  • freshly grated nutmeg, to taste
  • Salt & black pepper to taste


  1. Melt the oil and add onion and garlic, cook slowly for one minute.
  2. Add stock and potato and cook for 8-10 minutes until potato is cooked through.
  3. Add milk and bring to a simmer, add salt and pepper and lemon zest
  4. Transfer to a blender and blend adding spinach. Soup should be bright green.
  5. Return to pan and heat through. Add nutmeg if desired, ladle into bowls and serve
  6. If you’re not vegan or vegetarian, stir in a little cream for added richness.

Vegetarian Nut Loaf

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Serves about 8

What You Need
9 inch loaf pan
1 1/2 cups walnuts
1/2 cup cashews
1 yellow onion
3 cloves garlic
3 ounces shiitake mushrooms
3 ounces baby bella mushrooms
2 tablespoons chopped fresh flat-leaf parsley
1 teaspoon dried marjoram
1 teaspoon dried thyme
1 teaspoon dried sage
1 1/2 cups cooked brown rice
4 large eggs
12 ounces Swiss cheese, grated
1 cup cottage cheese
1 teaspoon salt
1/2 teaspoon freshly ground black pepper
2 tablespoons olive oil

What To Do

1  If you don’t have leftover cooked rice on hand, cook the brown rice according to the package instructions (we combined 1 cup short grain brown rice with 2 cups water, brought to a boil, and simmered for 50 minutes).

2  Preheat the oven to 375°F.

3  Place 1 1/2 cup walnuts and 1/2 cup cashews on a baking sheet and toast for about 8-10 minutes, until lightly browned. Allow to cool.

4   Meanwhile, finely chop the onion and mince the 3 cloves garlic. Clean and finely chop the mushrooms. Finely chop the 2 tablespoons fresh parsley. When the nuts have cooled, finely chop them with a knife or in a food processor.

5  In a saute pan, heat about 2 tablespoons olive oil. Add the onion and garlic and cook until translucent, about 3 minutes. Add the mushrooms, 1 teaspoon marjoram, 1 teaspoon thyme, and 1 teaspoon sage. Cook about 5 minutes, until the mushrooms are golden. Transfer to a large bowl.

6  In a small bowl, lightly beat together 4 eggs.

7  In the large bowl, combine the onion and mushroom mixture with the toasted walnuts and cashewsparsley, 1 1/2 cups cooked rice, 1 cup cottage cheese, 12 ounces Swiss cheese, beaten eggs, 1 teaspoon salt, and 1/2 teaspoon freshly ground pepper.

8  Butter a 9 inch loaf pan, line bottom with parchment paper, and butter it again. Pour the mixture from the large bowl into the pan.

9  Bake 1 hour until golden brown. Let cool in pan for 20 minutes, then invert loaf and remove from pan. Serve warm.

Courtesy of http://www.acouplecooks.com/2010/12/vegetarian-nut-loaf/


Jilly’s Chick Pea Vegetable Tikka Masala Curry

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Serves: 8
  • 8 cloves garlic, finely chopped
  • 2 tablespoons finely chopped fresh ginger
  • 2 tablespoons chopped fresh mint
  • 2 tablespoons chopped fresh basil
  • 2 tablespoons chopped fresh coriander
  • 2 cups carrot juice (juice your own organic carrots)
  • 2 or 3 tins of chick peas (Alternatively add mixed pulses)
  • 1 red bell pepper, seeded and sliced
  • 1 green bell pepper, seeded and sliced
  • 1 cup green beans, cut in 2 inch pieces
  • 1 cup of sliced celery
  • 1 cup of cauliflower and broccoli florets
  • 3 cups sliced chestnut mushrooms
  • 1 cup of Petit Pois Peas
  • 2 tablespoons Pataks Tikka Masala Paste, adjusted to taste (This is the only paste I have found without sugar in it)
  • 1 tablespoon medium curry powder
  • 2 cups spinach leaves, (Chopped if preferred)
  • salt and pepper to taste
  • 2 tins organic coconut milk
  • 1/2 cup chopped raw pumpkin and sunflower seeds (or walnuts)
  • chopped mint, basil or cilantro leaves, for garnish (optional)
Place the garlic, ginger, mint, basil, coriander, carrot juice, green beans, mushrooms, Tikka paste, and curry powder in a wok or large pan. Bring to a boil, cover and simmer for eight minutes, add remaining vegetables and simmer for a further 10 minutes, stirring occasionally, until all the vegetables are hot yet still have a crunch to them.  Serve with brown rice, onion bahji’s or wholewheat naan bread (Original brown rice needs to be cooked for approximately 25 -30 mins) This is highly nutritious. Don’t eat with white rice. Garnish with mint, basil or coriander leaves, if desired.
** If diabetic, omit the carrot juice and add just a couple of chopped carrots and 1 more tin of coconut milk.

Carrot, Feta and Coriander Quinoa burgers

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Serves 2


1 cup cooked quinoa

1/2 cup of crumbled feta

¾ cup coarsely grated carrot (approx. 2 medium carrots)

¼ cup fresh coriander- coarsely chopped

1/4 tsp ground cumin or chilli powder

1/4 tsp salt and pepper to taste

3 tbs fine almond flour

3 tbs ground chia

approx 1/4 cup hot water

extra water if needed


1. Mix the almond flour with hot water in a small bowl to form a thick paste.

2. Mix all remaining ingredients together.

3. Combine parts 1 & 2  if it is a little dry add extra water

4. Using a small ice-cream scoop, scoop out some of the mixture and make small burgers with your hands. I wear rubber gloves when doing this.

5. Place on a lined or grease proofed baking sheet.

6. Bake at 180c for approximately 25 mins until golden.

Serve with fresh salad leaves, warm wholemeal pitta bread and raita.


Healthy Food Bars

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As I am often asked for recipes from my delegates, you can now find healthy recipes here. As the kids are returning back to school, its time to wean them off high sugar and high fat bars and onto real food which delivers a slow release of energy through out the day.

Here’s a recipe to try:-

Serves: 8
  • 2 cups quick-cooking organic jumbo rolled oats
  • 1/2 cup unsweetened shredded coconut
  • 1/2 cup raisins or chopped dates
  • 1/4 cup chopped walnuts
  • 2 large ripe bananas, mashed
  • 3/4 cup finely chopped apple
  • 2 tablespoons ground flax seeds
Preheat oven to 180 degrees celsius. Mix all the ingredients in a large bowl until well combined. Press into a 9-by-9-inch square baking pan and bake for 30 minutes. Cool on a wire rack. When cool, cut into squares or bars.