hi i’m penny! - · pdf filehi i’m penny! welcome to raw indulgence. a collection...
TRANSCRIPT
Hi i’m Penny!Welcome to RaW indulgence.A collection of wholesome recipes to delight the senses and nourish the soul.
I’m a yoga teacher, health coach, and mother to an amazing little girl.
I have a passion for whole food living. I truly belief that Mother Nature has blessed us with a vast variety of flavours and textures that deserve to be celebrated.
In this book you will find over 25 recipes using only natural ingredients. You won’t find any artificial colours, flavours or preservatives, so simply put; it’s just real food.
I invite you to make the recipes and share them with friends and family who might be new to living the whole food life. Don’t tell them it’s healthy and see what they think! Then you can mention it’s free from gluten, dairy and refined sugar and maybe plant a seed in their mind of a new way of healthy living.
It’s all about small steps. By just incorporating a few new healthy ingredients to experiment with every couple of weeks you will be gradually “crowding out” the processed foods, and before you know it your taste will adapt to the taste of real food and processed foods will no longer appeal to you.
I’ve included some simple nut free recipes that are portable for lunch boxes as well as some more decadent deserts wonderful for birthdays and other celebrations.
I hope you enjoy these recipes as much as I did creating them.
I’d love to see your creations by using the hash tag #rawindulgenceebook
Happy healthy creating,
Penny xx
L e m o n B l u e b e r r y C h e e s e c a k e 1
R a s p b e r r y C a r o b S l i c e 2
D o u b l e C h o c M a c a d a m i a T a r t 3
H i g h V i b r a t i o n C a r r o t C a k e 4
M a t c h a M i n t S l i c e 5
R a w S n i c k e r s S l i c e 6
C a r o b F u d g e 7
M a t c h a B a l l s 8
C r u n c h y C h o c M i n t B l i s s B a l l s 9
N u t F r e e C a r o b S l i c e 1 0
N u t F r e e C a r a m e l B a l l s 1 1
F e e l G o o d T i r a m i s u 1 2
S a l t e d C a r a m e l C h e e s e c a k e 1 3
R a w N a p o l e a n I c e - C r e a m S l i c e 1 4
C o c o n u t I c e 1 5
C h o c Pe a n u t B u t t e r M o u s s e S l i c e 1 6
C h o c o l a t e C r a c k l e 1 7
C h o c y N a n a N i c e C r e a m 1 8
N a t u r e s C a r a m e l S l i c e 1 9
M i n i L i m e C h e e s e c a k e s 2 0
B e r r y S o f t S e r v e 2 1
L e m o n D e t o x B a l l s 2 2
J a f f a B a l l s 2 3
C h o c M o u s s e 2 4
G i n g e r N u t B a l l s 2 5
C l e a n G r e e n N i c e C r e a m 2 6
Lemon Blueberry Cheesecake
Raspberries can also be used in place of the blueberries.
* t i p *
Lemon Blueberry CheesecakeingRedientsb a s e• 1.5cupsofdried/desiccatedcoconut
• 1/2cupofalmondmealornuts
• 1cupofdrieddates
• 1tspofcinnamon
• Pinchofsalt
• 1-2Tbspofwater
metHod1. Soakcashewsinalargebowlofwaterforaminimumof4hours,overnightisideal.
2. Add all the base ingredients (except water) to a food processor and blend until the
mixture resembles a fine crumb and holds together slightly.
3. Addwater1Tbspatatimeandblenduntilthemixturecanberolledintoaball.
4. Lineacontainer/smallbakingtraywithbakingpaperandtipbasemixturein,
distributing evenly and pressing it down into all corners.
5. For the cheesecake layers, add all ingredients except the blueberries into the food
processor and blend until smooth and creamy. Taste the mixture and add more honey
if desired.
6. Pourhalfthemixtureoutontopofthebaseanduseaspatulatosmoothitout.
7. Sprinkle1/4cupoftheblueberriesandpressdownslightly.
8. Placeinfreezer.
9. Add the rest of the blueberries back into the food processor and blend until smooth.
10. Removeslicefromthefreezerandpourblueberrylayerontop.
11. Freezeforminimum5hours.
12. Removeslicefromthetinwhilefrozenandremovethebakingpaper.
13. Leaveatroomtemperatureforabouthalfanhourbeforeslicingtogetanicecleancut.
14. Storeinthefridgefor1weekorthefreezer(wrappedinclingwrap)foramonth.
m i d d l e• 3cupsofcashews(soaked4hours+)
• 1/4cupofcoconutoil
• 1/4cupofrawhoneyorpuremaplesyrup
• 1cupofblueberries(+1/4cup)
• Zestofonelemon(or2dropsof
therapeutic100%lemonessentialoil)
• Juiceof1/2alemon
• 1/2tspofvanillapowderorpureessence
• Pinchofsalt
S e r v e s 1 0 .
1
Raspberry Carob Slice
ingRedientsb a s e :• 1cupofcoconut
• 1/4cupofbuckwheatgroats
• 1/4cupofalmondmeal
• 1cupofdrieddates/sultanas
• 2Tbspofcarobpowder
• 1Tbspofcoconutoil
• 1Tbspofwater
metHod1. Soakcashewsinalargebowlofwaterforaminimum4hours,overnightworksbest.
2. Addallbaseingredientstofoodprocessorandblendonhighforabout30seconds
until the mixture just comes together, be careful not to over blend.
3. Tipmixtureintoacontainer/bakingtraylinedwithbakingpaper.Pressmixtureout
evenly to cover the whole base.
4. Rinsefoodprocessorandaddalloftheraspberryfillingingredients.
5. Blendonhighforabout1minute,scrapingdownthesides.Ifthemixtureisn’t
completely smooth keep blending to remove cashew chunks.
6. Pourmixtureoverthebase.
7. Crushthereserved1/4cupofraspberriesoverthetopandpressdowngently.
8. Freeze for minimum 5 hours.
9. Removeslicefromthetinwhilefrozenandremovethebakingpaper.
10. Leaveatroomtemperatureforabouthalfanhourbeforeslicingtogetanicecleancut.
11. Storeinthefridgefor1weekorthefreezer(wrappedinclingwrap)foramonth.
Raspberry Carob Slice
r a s p b e r r y l a y e r :• 2cupscashews(soaked4hours+)
• 1cupofraspberries(+1/4cup)
• 3Tbspofrawhoney
• 1/4cupofcoconutoil
• 1-2Tbspofroastbeetroot(optional)
2
S e r v e s 8 - 1 0 .
A n i n d u l g e n t t r e a t t h a t w o n ’ t l e a v e y o u f e e l i n g h e a v y a n d b l o a t e d
Fresh berries go beautifully with this tart to balance out its dense texture.
* t i p *
Double Choc Macadamia Tart
ingRedients t a r t b a s e • 1cupofalmondmeal
• 1/2cupofrawcashews
• 1/2cupofbuckwheatgroats
• 2Tbspofrawcacao
• 1.5cupsofdrieddates
• 3Tbspofcoconutoil
• 5Tbspofwater
metHod1. Soakcashewsforminimumof4hours,overnightisbest.Straincashewswell.
Patdrywithpapertowelifthereisstillexcesswater.
2. Linea24cmtartpanwithclingwrap,includingupthesides.
3. Add all ingredients for the base to a food processor and blend on high for around
20seconds,untilthemixturecomestogether.
4 Pressmixtureintotartpan,workingitupthesides.
5. Freezefor30minutes.
6. Removefromfreezerandgentlypulltheclingwrapinwardstoloosenbase,making
sure that the base will come out easily when the tart is complete. This is much easier
to do before you fill it.
7. Add all of the chocolate filling ingredients to the food processor and blend on high
until a smooth creamy texture.
8. Pourmixtureintobaseandcarefullypressinmacadamias.
9. Freeze for minimum 5 hours.
10. Removeslicefromthetartpanwhilefrozen.
11. Leaveatroomtemperatureforabouthalfanhourbeforeslicingtogetanicecleancut.
12. Storeinthefridgefor1weekorthefreezer(wrappedinclingwrap)foramonth.
c h o c o l a t e f i l l i n g• 3cupsofcashews(soaked)
• 1/2cupoffullfatcoconutcream
• 6largefresh(medjool)dates
• 3Tbspofrawcacaopowder
• 1/4cupofmaplesyrup
• 1/4cupofcoconutoil
• 3/4cupofmacadamias
3
Double Choc Macadamia Tart S e r v e s 1 2 .
for the classic carrot cake look top with maple walnuts. Simply add
1 Tbsp of coconut oil, 1 Tbsp of maple syrup in a bowl, mix well, then add 1/4 cup of walnuts
* t i p *
High Vibration Carrot Cake
ingRedientsc a r r o t l a y e r • 2largeor3smallcarrots
• 1cupofalmondmeal
• 1cupofcoconut(desiccated)
• 1/4cupofcoconutflour
• 1/2cupofsunflowerseeds
metHod1. Soakcashewsinalargebowlofwaterforaminimumof4hours,overnightisbest.
2. Straincashews.Ifthereisexcesswateruseapapertoweltopatthemdryandsetaside.
3. Linethebaseofa24cmspringformpanwithbakingpaper.
4. Peelandchopcarrotsintolargechunks.
5. Add to food processor and pulse until broken down into fine pieces.
Setasideinaseparatebowl.
6. Add all other ingredients for the carrot layer to the food processor and blend
until the mixture comes together.
7. Add carrot and fold through.
8. Presshalfthecarrotmixtureintothethebaseofthetin.Reservetherestinabowl.
9. Rinsefoodprocessorandaddallicingingredients.
10. Blenduntilsmoothandcreamy.
11. Pourhalftheicingontothecarrotlayerandsmoothout.
12. Putinthefreezerfor15minutestofirmupslightly.
13. Removefromfreezerandlayerthecarrotmixtureontop,followedbytherestoftheicing.
14. Dustwithalightsprinkleofcinnamon.
15. Freezeforminimum5hours.
16. Removeslicefromthetinwhilefrozenandremovethebakingpaper.
17. Leaveatroomtemperatureforabouthalfanhourbeforeslicingtogetanicecleancut.
18. Storeinthefridgefor1weekorthefreezer(wrappedinclingwrap)foramonth.
i c i n g• 2.5cupsofcashews(soaked)
• 1/4cupofpuremaplesyrup
• 1/4cupofcoconutoil
• 4dropsorwildorangeessential
oil, or the rind of one orange
• Pinchofsalt
• 1tspofcinnamon
• 1/2tspofallspice
• 1/2cupofdrieddates
• 3/4cupofsultanas
• 2Tbspofmaplesyrup
• Pinchofsalt
4
High Vibration Carrot Cake S e r v e s 1 2 .
Matcha Mint Slice
ingRedientsb a s e• 1cupofdesiccated/shreddedcoconut
• 1/2cupofactivatedbuckwheatgroats
• 1/2cupofsultanas
• 3Tbspofrawcacao(powder)
• 2Tbspofcoconutoil
• 3dropsoffoodgradepeppermintoil
(I use DoTerra)
• Apinchofpinksalt
• 3-4Tbspofwater
metHod1. Lineacontainerorsmallbakingtray(approx20cmby20cm)withbakingpaper.
2. Placeallbaseingredientsinfoodprocessorandpulseuntilcombinedandthemixture
holds together. Don’t over blend as you want the buckwheat to still have some crunch.
3. Pressmixtureintocontainerandsetaside.
4. Givethefoodprocessoraquickrinse.
5. Drain and rinse cashews. Ensure there isn’t a lot of water left in the bottom of the
colander, I use some paper towel to dab off the excess.
6. Add all the matcha mint layer ingredients and blend on high until the mixture is
smooth.Thiswillrequirestoppingtoscrapedownthesidesafewtimes.
7. Pourmixtureoverbaselayerandputinthefreezer.
8. Allowtosetforatleast6hours-overnightisbest.
9. Once set, cut into desired serving size.
10. Fortherawchocolatetopping,meltthecacaobutteroveraVERYlowheatuntiljust
melted. Allow to cool for 5 minutes before adding the cacao powder and maple.
11. Drizzleoveryourcutsquaresandstoreinthefridgeorfreezer.
m a t c h a m i n t l a y e r• 2cupsofcashews(soakedmin4hours)
• 1tspofMatchapowder
• 1tspofvanillapowderoressence
• 3dropsofpeppermintoil
• 5Tbspofpuremaplesyrup(ormoretotaste)
• 4Tbspofcoconutoil
• Pinchofpinksalt
r a w c h o c o l a t e t o p p i n g• 4Tbspofcacaobutterorcoconutoil
• 2Tbspofrawcacaopowder
• 2Tbspofpuremaplesyrup
5
Matcha Mint Slice S e r v e s 1 2 .
making your own preservative free peanut butter is super simple! Just throw
in peanuts and a good pinch of salt to a high powdered blender and blend on
high. Pour into a glass jar and store in the panty.
* t i p *
Raw Snickers Slice
ingRedientsb a s e• 1cupofpeanuts(+2Tbspfortopping)
• 1cupofdrieddates
• 1/4cupofdesiccatedcoconut
• 1/2cupofsultanas
• 2Tbspofrawcacaopowder
• 1Tbspofcoconutoil
c a r a m e l l a y e r• 8largefresh(medjool)dates
• 1Tbspofboilingwater
metHod1. Soakcashewsinalargebowlofwaterforaminimumof4hours,overnightworksbest.
2. Lineasmallbakingtray/containerwithbakingpaper.
3. Placeallbaseingredientsinthefoodprocessorandblendonhighforaround
30seconds,oruntilthemixturecomestogether.
4. Tipmixtureintocontainerandpressdownfirmly.
5. Rinsefoodprocessorandaddthedatesforthecaramel.Blendonhighuntilit
becomesasmooththicktexture.Add1Tbspboilingwaterandblendagain.
6. Use a spatula to smooth the caramel over the base.
7. No need to rinse the processor before adding the next layer of ingredients.
8. Blendonhighfor1minute,scrapingdownsides.
9. When the mixture is completely smooth pour over caramel layer.
10. Freezeforatleast5hours.
11. Removefromfreezerandremovefromtin.
12. Allowtositatroomtemperateforaround30minutesbeforeslicing.
13. Meltcoconutoilorcacaobutteroveraverylowheat.Removefromtheheatassoon
as it has melted.
14. Allowtocoolfor5minutes.
15. Whileitscoolingaddchoppedpeanutstoeachindividualslice.
16. Addthecacaopowderandmaplesyruptothemeltedoil,stirwellanduseateaspoon
to drizzle over slice.
17. Storeinthefridgefor1weekorinthefreezer(wrappedinclingwrapforuptoamonth).
c r e a m y p e a n u t l a y e r -• 2cupsofcashews(soaked4hours+)
• 1/4cupofpeanutbutter
• 5largemedjooldates
• 4Tbspofmaplesyrup
c h o c o l a t e s a u c e• 3Tbspofcoconutoilorcacaobutter
• 1Tbspofcacaopowder
• 1Tbspofmaplesyrup
6
Raw Snickers SliceS e r v e s 8 - 1 0 .
Carob Fudge
ingRedients• 1cupofalmondmeal
• 1Tbspofmesquitepowder
• 3Tbspofcarobpowder
• 4largefreshdates(medjool)
• 1Tbspofrawhoney
• 2Tbspofcoconutoil
• 1Tbspofhotwater
metHod1. Lineasmallcontainerorloaftinwithbakingpaper.
2. Removeseedsfromdatesandaddallingredientsexceptthecoconutoilandwater.
3. Blend on high until completely smooth.
4. Addwaterandcoconutoilandblendagain.
5. Pressmixturefirmlyintocontainer.
6. Freeze for minimum 5 hours.
7. Removeslicefromthetinwhilefrozenandremovethebakingpaper.
8. Leaveatroomtemperatureforabouthalfanhourbeforeslicingtogeta
nice clean cut.
9. Storeinthefridgefor1weekorthefreezer(wrappedinclingwrap)foramonth.
7
Carob FudgeM a k e s 9 s q u a r e s .
Matcha Balls
ingRedients• 1cupofsunflowerseeds
• 1cupofdesiccated coconut
• 1tspofmatchapowder*
• 1tspofvanilla
• 8largefreshdates(medjool)
• 1Tbspofcoconutoil
• 1Tbspofwater
• Pinchofsalt
metHod1. Removeseedsfromdatesandplaceallingredients,exceptwater,infood
processor and blend until the mixture comes together.
2. Add water.
3. Blend again then roll into balls.
4. Placeinthefridgeorfreezer.
*Matcha powder is a highly concentrated green tea powder that
is super high in antioxidants. It has 137x the amount of antioxidants as normal green tea! Hello glowing skin!
8
Matcha BallsM a k e s 1 8 b a l l s .
I like to wrap my bliss balls in cling wrap in sets of two then place in the
freezer in a zip lock bag so they are an easy snack to grab when running out the door.
* t i p *
Crunchy Choc Mint Bliss Balls
ingRedients:b l i s s b a l l s • 1cupofbuckwheatgroats
• 1cupofdesiccated coconut
• 2Tbspofcacaopowder
• 6largefreshdates(medjool)
• 4Tbspofpuremaplesyrup
• 4dropsoftherapeuticgradepeppermintessentialoil
• 2tspofmesquitepowder(optional)
• 2Tbspofcoconutoil
• 2Tbspofwater
metHod:1. Removeseedsfromdates.
2. Setaside1/4cupofbuckwheatgroats.
3. Add remaining ingredients to food processor and blend to combine.
4. Addthereservedbuckwheatandpulsetocombine.
5. Rollintoballsandstoreinthefridgeorfreezerinanairtightjar.
( N U T F R E E )
9
Crunchy Choc Mint Bliss BallsM a k e s 1 8 b a l l s .
m e l t e d c h o c o l a t e d r i z z l e ( o p t i o n a l ) • 2Tbspofcoconutoil
• 1Tbspofcacaopowder
• 1Tbspofmaplesyrup
Nut Free Carob Slice
ingRedientsb a s e• 2cupsofdesiccated coconut
• 1cupofsunflowerseeds
• 2Tbspofcarobpowder
• 2Tbspofrawhoney
• 2Tbspofcoconutoil
• 2Tbspofwater
metHod1. Lineacontainerorsmallbakingtraywithbakingpaper.
2. Placeallbaseingredientsintoafoodprocessorandblendtillthemixturecomestogether.
3. Pressfirmlyintocontainer.
4. Removetheseedsfromthedatesandaddtothefoodprocessor.
5. Blend on high until the mixture forms a ball. Add the boiling water and
carob powder and blend until combined.
6. Smoothicingoverbase.
7. Freeze for minimum 5 hours.
8. Removeslicefromthetinwhilefrozenandremovethebakingpaper.
9. Leaveatroomtemperatureforabouthalfanhourbefore
slicing to get a nice clean cut.
10. Storeinthefridgefor1weekorthefreezer
(wrapped in cling wrap) for a month. this makes a great lunch box treat, it’s nut, egg and sesame free so school friendly.
* t i p *
1 0
Nut Free Carob SliceM a k e s 1 0 - 1 2 s l i c e s
i c i n g• 6largefreshdates(medjool)
• 3Tbspofboilingwater
• 1Tbspofcarobpowder
Nut Free Caramel Balls
ingRedients• 1cupofsunflowerseeds
• 1cupofdesiccated coconut
• 6largefreshdates(medjool)
• 1Tbspofmesquitepowder
• 2tspofcinnamon
• 1Tbspofcoconutoil
• 1Tbspofwater
metHod1 Removeseedsfromdates.
2. Add all ingredients to a food processor and blend until the mixture comes together.
3 Rollintoballsandstoreinthefridgeorfreezer.
1 1
Nut Free Caramel BallsM a k e s 1 8 b a l l s .
Feel Good Tiramisu
ingRedientsb a s e• 1cupofdesiccated coconut
• 1cupofnuts(almonds,Brazil,cashews
work well)
• 1.5cupsofdrieddates
• 2Tbspofrawcacaopowder
• 3Tbspofcoconutoil
• Pinchofsalt
• 2Tbspofwater
metHod1. Soakcashewsforaminimum4hours,overnightisbest.
2. Linethebaseofa24cmroundspringformpanwithbakingpaper.
3. Add all base ingredients, except water to food processor and blend to form a crumb.
Around20secondsonhigh.
4. Reserve3/4cupofthecrumbmixtureinasmallbowl.
5. Add2Tbspofwatertoremainingmixtureandblendfor30seconds
until it holds together.
6. Pressmixtureintocaketinandsetaside.
7. Add all the ingredients for the tiramisu layer and blend on high to form a smooth
creamymixture.Scrapedownsidesandblendagain.
8. Pourhalfthismixtureoverthebase.
9. Sprinklehalfthereservedchocolatecrumbsoverandpressdown.
10.Repeatwithremainingcoffeelayerandcrumbs.
11. Freezeforminimum5hours.
12. Removeslicefromthetinwhilefrozenandremovethebakingpaper.
13. Leaveatroomtemperatureforabouthalfanhourbeforeslicingtogetanicecleancut.
14.Storeinthefridgefor1weekorthefreezer(wrappedinclingwrap)foramonth.
t i r a m i s u l a y e r• 3cupsofcashews,soaked4hours+
• 1/4cupofpuremaplesyrup
• 1/4cupofcoconutoil
• 1/2tspofvanillapowderoressence
• 1/4cupofcoconutsugar
• 2strongshotsofespressocoffee,
or2tspofinstantcoffeein4Tbsp
of hot water.
1 2
Feel Good Tiramisu S e r v e s 1 2 .
Salted Caramel Cheesecake
ingRedientsb a s e• 1cupofdesiccatedcoconut
• 1/2cupofrawcashews
• 1/2cupofbuckwheatgroats
• 3/4cupofsultanas
• 2Tbspofrawcacaopowder
• 2Tbspofwater
metHod1. Soakcashewsinwaterforminimumof4hours(overnightworksbest)
2. Lineabakingtray/containerwithbakingpaper.
3. Add all ingredients for the base into a food processor and blend to form a crumb,
add water and pulse to combine.
4. Pressintospringformpanlinedwithbakingpaper.
5. Rinsefoodprocessorandaddallingredientsforthecheesecakelayer-
ensuring you remove the seeds from the dates.
6. Blendonhighfor1minuteuntilthemixtureissmoothandcreamy.
Scrapedownsidesandblendagain.
7. Pourmixtureoverthebase.
8. Freeze for minimum 5 hours.
9. Removeslicefromthetinwhilefrozenandremovethebakingpaper.
10. Leaveatroomtemperatureforabouthalfanhourbeforeslicingtogetanicecleancut.
11. Tomakethechocolatetoppingmeltcacaobutter/coconutoilinaglassbowlovera
saucepan of boiling water.
12. Removefromheatwhenithasjustmelted-beingcarefulnottooverheat.
13. Letitsitfor5minutesandthenaddthecacaopowderandmaplesyrup.Stir
well to remove any lumps. Using a tea spoon drizzle over melted chocolate.
14. Storeinthefridgefor1weekorthefreezer(wrappedinclingwrap)foramonth.
c h e e s e c a k e l a y e r• 3cupsofcashews(soaked)
• 1/2cupoffullfatcoconutcream
• 3Tbspofhulledtahini
• 10largefresh(medjool)dates
• 1tspofpinksalt
• 1/4cupofcoconutoil
c h o c o l a t e s a u c e• 3Tbspofcacaobutterorcoconutoil
• 1Tspofrawcacaopowder
• 1Tbspofpuremaplesyrup
1 3
Salted Caramel CheesecakeS e r v e s 1 0 .
Raw Napolean Ice-Cream Slice
ingRedientsb a s e• 1cupofnuts/seeds
• 1cupofdesiccated coconut
• 1.5cupsofdrieddates
• 2Tbspofwater
• 2Tbspofrawcacaopowder
metHod1. Soakcashewsforminimumof4hours(overnightisbest)
2. Drain cashews and use a paper towel to pat off any extra moisture at the bottom
of the strainer.
3. Lineacontainer/loaftinwithbakingpaper.
4. Placeallingredientsforbaseinfoodprocessorandblenduntilthemixture
starts to come together.
5. Pressintotin.
6. Add all ingredients except the raspberries to the food processor and blend on high
until smooth and creamy, scraping down sides regularly.
7. Pourhalfthemixtureontopofbase.
8. Pressin1/2acupofraspberriesandplaceinthefreezer.
9. If using frozen berries, defrost the remaining cup and add to the processor.
Blendonhighfor30seconds-1minute.
10. Removetheslicefromthefreezerandgentlypouroverraspberrylayer.
11. Sprinklewithrosepetals(optional)
12. Freezeforminimum5hours.
13. Removeslicefromthetinwhilefrozenandremovethebakingpaper.
14. Leaveatroomtemperatureforabouthalfanhourbeforeslicingtogetanicecleancut.
15. Storeinthefridgefor1weekorthefreezer(wrappedinclingwrap)foramonth.
m i d d l e• 4cupsofcashews(soaked4hours+)
• 1/4cupofcoconutcream
• 1/4cupofcoconutoil
• 1/4cupofrawhoney
• 1tspofvanillapowderoressence
• Pinchofsalt
• 1cup(+1/2cup)ofraspberries
1 4
Raw Napolean Ice-Cream Slice S e r v e s 1 0 .
Coconut Ice
ingRedients• 4cupsofdesiccatedcoconut
• 1/4cupofrawhoney
• 1/4cupofcoconutoil
• 1tspofvanillaessence/powder
• Pinchofsalt
• 1Tbspofbeetrootjuiceor1/4ofaroastbeetrootor1/4ofraspberries
metHod1. Ifusingroastbeetroot,wrapbeetrootinfoil(skinon)androastforanhour
at180degrees.
2. Removefromtheoven,openfoilandwhencoolenoughtohandlepeelskinoffand
dice1/4ofthebeetroot.Setaside.
3. Lineasmallcontainerwithbakingpaper.
4. Addallingredientsexceptbeetroottofoodprocessorandpulsetocombine.Be
careful not to over blend so it still had the coconut texture.
5. Tip1/2themixtureintocontainerandpressdownfirmly.
6. Addbeetroot/juice/berriestothefoodprocessorandblenduntilcombined.
7. Tippinkmixtureoverthewhiteandpressdownfirmly.Sprinklewithextracoconut.
8. Freeze for an hour.
9. Removefromfreezerandslicewhilefrozen.
10. Storeinthefridgefor1week.
1 5
Coconut Ice M a k e s 1 5 b i t e s i z e p i e c e s .
Choc Peanut Butter Mousse Slice
ingRedientsb a s e• 1cupofpeanuts(+1/4cupoftopping)
• 1cupofdesiccated coconut
• 1cupofdrieddates
• 2Tbspofcacaopowder
metHod1. Soakcashewsinalargebowlofwaterforaminimum4hours,overnightisbest.
2. Linealoaftinorbakingtraywithbakingpaper.
3. Drain cashews. Dry off any excess moisture with paper towel.
4. Addallbaseingredientsintofoodprocessorandblendonhighuntilthemixture
comes together.
5. Pressintothetin/container.
6. Add all ingredients for the mousse layer and blend oh high until completely
smooth, scraping down sides regularly.
7. Pourontobaseandsmoothoutwithaspatula.
8. Roughlychoptheremaining1/4cupofpeanutsandsprinkleontop.
9. Freeze for minimum 5 hours.
10.Removeslicefromthetinwhilefrozenandremovethebakingpaper.
11. Leaveatroomtemperatureforabouthalfanhourbeforeslicingtogetanicecleancut.
12. Storeinthefridgefor1weekorthefreezer(wrappedinclingwrap)foramonth.
m o u s s e l a y e r• 3cupsofcashews
• 1/2cupofpuremaplesyrup
• 1/4cupofpreservativefreepeanutbutter
• 3Tbspofrawcacaopowder
• 1/2cupofcoconutcream
• 1/4cupofcoconutoil
• Pinchofsalt
1 6
Choc Peanut Butter Mousse SliceM a k e s 1 0 L a r g e S e r v e s .
* * buckwheat i s ac tua l l y no t re lat ed to wheat , i t ’ s a re lat ive of the rhubarb p lan t and the buckwheat groats are the seed of the p lan t .
To ab sorb the nu tr i en ts i t ’ s bes t t o ac t ivat e in and for th i s rec i p e i t works much be t t er ac t ivat ed as i t s more crunchy .
To ac t ivat e i t s imp ly soak in water 4 hours , dra in we l l and pu t in the oven , on a l i n ed bak ing tray on the l owes t t emperature or in a dehydrator for abou t 5 hours , or unt i l i t ’ s go t i t ’ s crunch back , or a l t e rnat ive ly bu y i t a l r ead y ac t ivat ed from your hea l th food s tore .
Chocolate Crackle
ingRedientsc r a c k l e• 1cupofdesiccatedcoconut
• 1cupofactivatedbuckwheatgroats
• 1.5cupsofsultanas
• 1/4cupofrawcacaopowder
• 1/2cupofcoconutoil
• 3Tbspofpuremaplesyrup
• 2Tbspofhotwater
metHod1. Linealoaftinorcontainerwithbakingpaper.
2. Add all the crackle ingredients except the buckwheat and coconut oil.
3. Blend on high until the sultanas are all broken down.
4. Addthebuckwheatandcoconutoilandmixbyhand(oronreverseonthe
thermomix, if using a thermomix)
5. Tip mixture into container and press down.
6. Add all the icing ingredients and blend on high until completely smooth.
Itwillbequitethick.
7. Smoothicingovercrackle.
8. Freeze for minimum 2 hours.
9. Removeslicefromthetinwhilefrozenandremovethebakingpaper.
10.Leaveatroomtemperatureforabouthalfanhourbeforeslicingtogetanicecleancut.
11. Storeinthefridgefor1weekorthefreezer(wrappedinclingwrap)foramonth.
i c i n g• 8largefresh(medjool)dates
• 4Tbspofrawcacaopowder
• 1/4cupofcoconutoil
• 1/2cupofalmondmeal
• Pinchofseasalt
• 1Tbspofhotwater
1 7
Chocolate Crackle M a k e s 2 0 S m a l l P i e c e s .
Chocy Nana Nice Cream
ingRedients• 3largefrozenbananas
• 1/2cupofcashews(soaked4hours+)
• 1/2cupofcoconutcream
• 3Tbspofpuremaplesyrup
• 1Tbspofrawcacaopowder
• Pinchofsalt
metHod1. Blendallingredientsinafoodprocessor/blenderuntiljustcombined.
2. Servestraightawayforasoftservetexture,orforamoretraditionalscoopof
icecream,pourintoacontainerandfreezefor1-2hours.
3. Removefromfreezerandblendagainuntilit’sjustsmooth,scoopintoan
ice cream scoop and serve.
4. Fortheoptional“icemagic”topping,simplymelt1Tbspofcoconutoil,
stirin1tspofrawcacaopowderand1tspofmaplesyrup.
1 8
Chocy Nana Nice Cream S e r v e s 2 - 3 .
Natures Caramel Slice
ingRedientsb a s e• 1cupofalmonds
• 1cupofdesiccated
coconut
• 1cupofdrieddates
• 1/2tspofcinnamon
• Pinchofseasalt
• 1Tbspofwater
metHod1. Soakcashewsinalargebowlofwaterfor4hours+(overnightisbest)
2. Add all the base ingredients to a food processor and blend on high until the
mixture comes together.
3. Pressintoacontainer/loaftinlinedwithbakingpaper.
4. Addallingredientsforthecaramelandblendonhighuntilthemixtureiscompletely
smooth, scraping down sides regularly.
5. Spoonmixtureoverbaseandspreadoutevenly.
6. Don’t worry about rinsing the food processor before adding the choc layer ingredients.
7. Blend on high, scraping sides regularly, until the mixture is completely smooth.
8. Pourchoclayerovercaramel.
9. To get a really smooth finish, use a wet spoon and dip into water after every use.
10. Freezeforminimum5hours.
11. Removeslicefromthetinwhilefrozenandremovethebakingpaper.
12. Leaveatroomtemperatureforabouthalfanhourbeforeslicingtogetanicecleancut.
13. Storeinthefridgefor1weekorthefreezer(wrappedinclingwrap)foramonth.
c a r a m e l• 1cupofcashews(soaked4hrs+)
• 2Tbspofhulledtahini
• 8largefreshdates
• 2Tbspofpuremaplesyrup
• 3Tbspofcoconutoil
• Pinchofseasalt
A fri end of mine once referred to med j o o l dat es as natures carame l , s ince then every t ime I use them I th ink of th i s and how amaz ing
i t i s that th i s one ingred i en t can be so de l i c i ous ! 1 9
c h o c o l a t e t o p l a y e r • 1cupofcashews
• 4largefreshdates
• 2Tbspofrawcacaopowder
• 2Tbspofcoconutoilor
melted cacao butter
• 1Tbspofboilingwater
• Pinchofsalt
Natures Caramel Slice M a k e s 1 0 L a r g e S l i c e s .
Mini Lime Cheesecakes
ingRedientsb a s e• 4largemedjool(fresh)dates
• 1/2cupofcashews
• 1cupofdesiccated coconut
• 1/2tspofcinnamon
• Apinchofseasalt
metHod1. Soakcashewsinalargebowlofwaterfor4hours+(overnightisbest)
2. Placeallbaseingredientsinfoodprocessorandblendonhighuntilthe
mixture comes together.
3. Pressmixtureintosiliconcupcakecases(oracontainer,linedwithbakingpaper)
4. Rinsefoodprocessor.
5. Zestthelimesandreserve1tspfortopping.
6. Add all the ingredients for the cheesecake to the food processor and blend on
high, scraping the sides regularly until the mixture is completely smooth.
7. Spoonmixtureintothecupcakecasesandgentlypatdowntoremove
any air bubbles.
8. Sprinklewithremainingzest.
9. Freeze for minimum 5 hours.
10. Removefromthecaseswhilefrozen.
11. Leaveatroomtemperatureforabouthalfanhourbeforeserving.
12. Storeinthefridgefor1weekorthefreezer(wrappedinclingwrap)foramonth.
c h e e s e c a k e• 3cupsofcashews(soaked4hours+)
• Juiceandzestof3largeor4smalllimes
• 1/4cupofrawhoney
• 1/4cupofcoconutcream
• 1/4cupofcoconutoil
• Pinchofseasalt
2 0
Mini Lime Cheesecakes M a k e s 8 .
Berry Soft Serve
ingRedients• 2largefrozenbananas
• 1cupoffrozenberriesofchoice
• 1cupoffullfatcoconutcream
• Pinchofcinnamonor1dropoftherapeuticgradecinnamonoil.
metHod1. Addallingredientstofoodprocessorandblendonhighuntiljustcombined.
2. Serveimmediately.
tHat’s it! Never aga in w i l l you need to duck ou t for i c e cream !
2 1
When I have bananas going overripe I peel them and freeze
them in zip lock bags, ready to be whipped up into an ice cream or banana bread.
* t i p *
Berry Soft Serve M a k e s 2 - 3 .
Lemon Detox Balls
ingRedients• 1.5cupsofdesiccated coconut
• 1cupofdrieddates
• 1/2tspofseasalt
• 1Tbspofrawhoney
• 8-10dropsoflemonessentialoil
• 1Tbspofcoconutoil
• 1Tbspofwater
metHod1. Addallingredientsexceptwaterandcoconutoiltofoodprocessor.
2. Blend on high until the dates are broken down, add the coconut oil and
water and blend again until the mixture comes together.
3. Rollintoballs.
4. Keepinthefridgeorfreezerfor1-2weeks.
2 2
Lemon Detox Balls M a k e s 1 0 .
Jaffa Balls
ingRedients• 1cupofcashewsoralmonds
• 1cupofdrieddates
• 1/2cupofdesiccated coconut
• 2Tbspofrawcacaopowder
• Apinchofsalt
• 10dropsoftherapeuticgradeorangeessentialoil
• 1Tbspofcoconutoil
• 1Tbspofwater
metHod1. Addallingredientstofoodprocessorexceptoilandwater.
2. Blend on high until the nuts and dates have broken down.
3. Add water and oil.
4. Pulsetocombine.
5. Rollintoballsandstoreinthefridgeforupto1week.
2 3
Jaffa BallsM a k e s 1 4 b a l l s .
Choc Mousse
ingRedients• 1largeripeavocado
• 11/2cupoffullfatcoconutcream(ora270mlcan)
• 3Tbspofcacaopowder
• 3Tbspofpuremaplesyrup
• 4largefreshdates
• Pinchofseasalt
metHod1. Blendallingredientsonhighuntiltherearenolumps.
2. Pourintoacontainerandsetinthefridgefor2hours+
3. Servebyitselforwithberries.
4. Keepinthefridgefor3days.
2 4
Choc Mousse S e r v e s 4 .
Ginger Nut Balls
ingRedients• 1cupofdesiccated coconut
• 1/2cupofalmondsorwalnuts
• 1cupofsultanas
• 1/2tspofcinnamon
• 1/2tspofgroundcloveor1dropofcloveessentialoil
• 1.5tspofgroundgingeror5dropsoftherapeuticgradegingeressentialoil
• 5dropsofWildOrangeessentialoil(optional)
• 1Tbspofcoconutoil
metHod1. Blendallingredientsinfoodprocessoronhighuntilthenutsand
sultanas are broken down.
2. Rollintoballsandkeepinthefridgefor1week.
2 5
Ginger Nut Balls M a k e s 1 0 .
Clean Green Nice Cream
ingRedients• 1/2cupofcashews(soaked4hours+)
• 3/4cupofcoconutcream
• 1.5tspofmatchapowder
• 1tspofvanillapowder/extract
• 5Tbspofrawhoney
• 2largefrozenbananas
metHod1. Addallingredientstoafoodprocessor/blender.Blendonhighuntilsmooth.
2. Pourintoacontainerandfreezeforatleast1hour.
3. Use an ice cream scoop to scoop out ice cream.
2 6
NOTE- because th i s i c e cream is preservat ive free i t won ’ t rema in sof t i f l e f t in the freezer for a l ong per i od of t ime .
S imp ly g ive i t a wh i zz in the food processor aga in and i t ’ s good to go !
Clean Green Nice CreamS e r v e s 3 - 4 .
So there you have it! Enjoy and have fun. These recipes are so easily adaptable, try as you go and adjust to your individual taste.
To keep up to date with the latest events and news at Saucha Living find me at:
Saucha Living pennytodman_sauchaliving
To learn more about essential oils and how they can benefit your overall health email me at [email protected]
s a u c h a l i v i n g . n e t