Chefs: Ashy Bines, Jamin and Kory Ihaia Writer: Ashy Bines Ashy’s Clean Eating Gourmet Dessert Guide is published by ABBBC PTY LTD 7 Park Ave, Broadbeach Waters PO Box 1061, Mooloolaba, QLD 4557 For general information or customer service, please contact
[email protected] or phone 0409 771 717 within Australia Copyright 2014 ABBBC PTY LTD All rights reserved. No part of Ashy’s Clean Eating Gourmet Dessert Guide may be reproduced or transmitted in any manner whatsoever without written permission from the publisher, except for the inclusion of brief quotations in a review. © 2014 Ashy Bines. Disclaimer: The information, recommendations and guidelines that we provide in this cookbook are not intended as medical advice or to replace medical advice given by a doctor or other healthcare professional. In the case of illness or other medical condition, a doctor or health professional should be consulted prior to commencing a weight loss program or diet.
2
g n i t a e Imagine g n i l e e f d n a t r e s s de ! t i t u o b great a 3
4
Contents My favourite clean dessert recipes at your fingertips! .......... 7
From Ashy: How to Cheat without Cheating
10
What Makes a Clean Eating Gourmet Dessert?
12
Must Have Ingredients
14
Useful Utensils
17
Ashy’s ‘chef inspired’ Clean Eating Gourmet
Dessert Recipes
18
Crustless Lemon Meringue Pie
20
Rich Chocolate Brownie
22
Vanilla Breakfast Cake with Peaches and Cream
24
Choc Chip Pancakes
26
Lemon Coconut Pie
28
Choc Coconut Protein Balls
30
Vanilla Bean Panacotta
32
Chewy Peanut Anzac Biscuits
34
Baked Vanilla Cheesecake with Tangy Lemon Sauce
36
Coconut and Raspberry Muffins
38
Gooey Pumpkin Peanut Muffins
40
Fruit Pudding
42
Raspberry, Peaches and Cream Granola
44
No Bake Choc Berry Nut Bites
46
Choc Berry Mousse
48
Spiced Crème Brule
50
Choc Nut Cookies
52
Mixed Nut Cookies
54
Coconut Rough Slice
56
Vanilla Nut Fudge
58
Banana Muffins with Peanut Butter Frosting
60
Chocolate Nut Fudge
62
Peanut Butter Mousse
64
Raspberry Marshmallow Squares
66
Baked Chocolate Mini Cheesecakes
68
Coconut Meringue with Protein Berry Sauce
71
Ashy’s 10 Quickie Clean Eating Gourmet
Dessert Recipes
73
Decadent Chocolate Truffles
73
Quick Vanilla Coconut Pudding
75
Quick Chocolate Pudding
75
Caramel Smoothie
77
Vegan Choc Mousse
77
Lemon Vanilla Coconut Truffles
79
Banana Ice Cream with Caramel Sauce
79
Strawberries and Cream
81
Crepes with strawberries and cream
81
Apricot & Cream Layer Cups
83
Choc Hazelnut Squares
85
Poached Pear with Raspberries & Cream
87
Blueberry Cheesecake Bites
89
Clean Eating Pantry Chef’s Favourites
91
Rhubarb, Apple & Ginger Clean Crumble
93
Chocolate Buck Wheat Pancakes
95
Raw Almond Granola Bar
97
Raw Chocolate Brownie
99
Raw Raspberry Cheesecake
100
Ashy’s ‘Eat Dessert Daily’ Clean Eating Weekly Plan
5
6
Psst... Want to know how to cheat without cheating? ..........
I want to share with you a way you can indulge in guiltfree desserts, day in day out while still achieving the body of your dreams. Recently in the lead up to my wedding, I found out first hand exactly how to do this. With me as the guinea pig, I discovered that I could still indulge in delicious gourmet tasting desserts, and get this – achieve even faster results than what I was getting before! You see, I stumbled across this as the weather started to get cooler. I found I was getting more cravings and a bit more of a ‘sweet tooth’. I found myself sneaking in something sweet after my lunch and dinner and I really felt like I just couldn’t control myself! This started happening more and more
and before I even realised, my results had slowed down (this was during the lead up to my wedding in Bali, and NOT getting super toned and in shape was simply not an option for me). So I had to find a solution!
when it came to satisfying my cravings and it helped me get my results back on track, because I wasn’t feeling deprived and I was eating desserts that were created specifically for the clean eating guidelines.
I knew there had to be a way that I could fend off my sweet tooth, without compromising my results and I felt like if I could overcome this, then surely many other girls could benefit from my experience too. I mean, what girl doesn’t like chocolate or something sweet when the weather is cooler (or any time of the year for that matter)! Sometimes, it’s just too hard to say no!
BUT there was also something else I discovered through the process. I found it became easier to do a workout, go for a walk or be really strict with my other meals. It just really made everything easier and before long I found my results had sped up again!
So I worked hand in hand with one of my leading nutritionists and together we developed a way that I could ‘cheat without cheating’. What this meant was, I could now not only sneak in a ‘dessert’ at least one time a day, but in fact feel good about doing it! I was able to enjoy delicious desserts that really hit the spot
The new plan we had developed not only killed cravings without effecting results, it actually helped speed things up because of the flow on effect on other areas, like my meals and my exercise. For me this was huge relief, especially in the lead up to my wedding when I had to be in the best possible shape. So it’s only natural that I want to share it with girls 7
who are struggling with the same issue I was…maybe you are right now? This is a powerful (and absolutely delicious) technique that works and I’m always looking to find ways to help others reach their goals, so just had to share it! My Clean Eating Dessert Guide is bursting with classic desserts that have been turned “clean”so you can indulge on a daily basis, without the guilt, while you working towards your amazing bikini body.
These are all naturally healthy, but indulgent desserts you can eat anytime and they won’t spike your fat storage hormones or give you cravings.
Best of all, they will make you feel like you’re cheating, while helping you get in even better shape than before.
come from a 5 star restaurant but you don’t need to be a gourmet chef to create them.
With a little creativity in the kitchen, most desserts can be modified to fit the principles outlined in my clean eating plan, but unless you’ve got the time to experiment or the knowledge of a nutritionist, it’s not something that most people know how to do – so I’ve solved all that for you with this guide!
Getting in shape has really never tasted so good!
The desserts in this book are not meant to be your cheat meals (we all know how these can send us on a craving frenzy), and they will not add kilos to your waistline. In fact, they can be incorporated into your every day clean eating plan and I’ll show you exactly how I did it, plus share all my favourites and even the Clean Eating Pantry Chef’s favourites, straight from the ‘Clean Eating Pantry’ Headquarters. The best part? They taste like they’ve
8
Love Ashy xxx
9
So what makes for a healthy, body-conscious Clean Eating Gourmet dessert? ..........
1. Contains protein.
3. Sugar-free.
Most standard desserts have little or no protein in them, and protein is the building block of muscle. Even if you don’t want to build more muscle, you definitely want to preserve the muscle you have as much as possible in order to keep your metabolism high.
A sweetener like Stevia or Natvia, can be used in small amounts and in the earlier part of the day to sweeten foods; even better is to use naturally sweet fruits, in controlled portions.
Generally speaking, you should have protein in every meal, and if they’re to fit right into the plan, desserts should be no different. In practice, this often means adding protein powder to desserts, like ‘Toned’ and replacing heavy dairy options like cream with healthier options like cottage cheese and yoghurt which also give a good protein boost.
2. Healthy fats over bad fats. Whenever possible, the goal is to limit trans and excessive animal and saturated fats in favour of mono and polyunsaturated fats and vegetable fats like coconut oil.
10
4. Limited calories. One of the major problems with standard desserts is that they’re simply too high in calories. Desserts in general tend to be very calorie-dense, meaning that even small portions can have tons of calories. The key to flipping the switch on this is to replace calorie laden ingredients with healthier (and tasty) counterparts, and then control your portion size so that you’re not sneaking hundreds of extra calories into your diet with each dessert.
5. The right kind of carbs. It’s easy to replace starchy, sugary high GI ingredients like flour and sugar with healthier options like quinoa flour, coconut flour, nut meal, fresh fruit, and
dates. If you’re not exercising or exercising very little, it would be best to limit the options which have more fruit. If you want to eat more of the sweeter desserts containing fruit, jump on board our next Bikini Body Challenge!
6. Carbs are better after workouts. In short, the research shows that the body tolerates carbohydrates very well immediately after exercise. So it’s a good idea to consume your desserts during the post-workout period. Again, this is a rule of thumb, because some people are able to tolerate carbohydrates quite well outside of this period too. Eat yours after your fat burner walk (eat dessert for breakfast – YUM) or as a snack after your workout.
..........
Swap regular white flour for ingredients like almond meal, flaxmeal, coconut flour and quinoa flour.
11
Must have ingredients ..........
Almond Meal / Hazelnut Meal / Flaxmeal A perfect low carb substitute for flour, giving a fluffy soft texture to baked recipes and long lasting energy without the crash. Also rich in healthy fats and minerals.
Coconut Flour/Quinoa Flour A much healthier option compared to regular flour because it has a higher fibre level, lower in carbs and also gluten free. This means you don’t have to give up delicious moist cakes, muffins and slices
Almond Milk Another lactose free alternative that can be used to make custards, pie fillings and cakes.
Low Calorie Natural Sweeteners Stevia or Natvia are made from the leaf of the stevia plant which is almost 1,000 times sweeter than regular table sugar, so you need far less which saves calories, 12
plus it’s reported to be a ‘better-for-you’ option than some of the other low calorie sweeteners!
as an anti-ageing agent. Coconut Oil can be used in place of butter to make moist and rich desserts!
Cacao Powder
Coconut Milk/Cream
You don’t have to give up chocolate and you shouldn’t have to. Unlike processed commercial cocoa powder, raw cacao powder is rich in minerals and antioxidants and means you can indulge in rich chocolate brownies and slices, without the guilt and with added health benefits.
A great alternative to dairy as it’s lactose free. Also rich in MCTs, the addition of coconut milk and cream to recipes allows you to make delicious frosting and creamy cakes.
Coconut Oil Coconut fat is one of the richest forms of medium chain triglycerides (MCTs). These fats do not work like most other fats - they go directly to the liver and are broken down quickly to produce a lasting energy burst. As such, they have been reported to be stored as body fat much less easily compared to other fats. Not only this, there is evidence to suggest they raise your metabolic rate (firing up your fat-burning furnace) as well as act
Nuts A variety of nuts are always good to have on hand to add flavour and delicious crunchy texture to desserts. They are rich in healthy fats, vitamins and minerals and won’t spike your fat storage hormones. Raw and unsalted are the best kinds, but roasted will give nuts a rich and deep flavour – the perfect accompaniment to many dessert dishes!
Baking Soda If you want fluffy and soft cakes, muffins, pancakes and biscuits then baking soda is
a must have staple item. It will help your desserts soften and rise as they bake.
Cinnamon An aromatic spice that gives the illusion of ‘sweetness’ without added calories. Evidence has shown that cinnamon also has a positive effect on balancing your blood sugar levels.
Vanilla Extract, Essence or Bean A great way to give a sweetness and bring out flavour in dishes the natural way and without added calories. ..........
Lemon Zest and Juice A virtually calorie free way to add a punch of flavour to dishes. A little goes a long way too!
Cornflour Helps to thicken sauces and batters without the use of heavy creams and oils.
When zesting lemons,wash thoroughly first or buy organic, so they are free from the skin’s waxy coating.
13
..........
See which recipes appeal to you most, then ensure you have the correct equipment before cooking.
14
Useful Utensils ..........
Whisk
Baking Soda
Allows you to remove lumps and incorporate air into mixtures like batters, sauces and eggs so they end up smooth, light or fluffy.
If you want fluffy and soft cakes, muffins, pancakes and biscuits then baking soda is a must have staple item. It will help your desserts soften and rise as you bake them.
Ramekins Small ceramic dishes ideal for baked recipes. These allow you to make individual portions for serving. Fantastic for crème’ brule’s and puddings. Also helps with portion control!
Baking Dishes You will need a variety of different sizes and shapes. Ideal for slices, cakes, loafs and puddings. Square and rectangle is ideal.
Other Items Cupcake liners Even if you have not stick muffin tins using cupcake liners makes cleaning a breeze, plus they look oh so pretty.
Food Processor
Baking Paper
This is a handy piece of equipment to have, especially when it comes to mixing and chopping nuts really fast.
Reduces the need for additional oils for greasing (so your food doesn’t stick to the tray or dish) and reduces cleaning time.
Sieve Used to remove lumps from flour and ensure you get a smooth batter for cakes, biscuits and muffin
Muffin Tins Opt for non stick versions and have a regular size plus mini size handy. 15
16
Part 1 Ashy’s ‘Chef Inspired’ Clean Eating Gourmet Dessert Recipes ..........
17
..........
Always try to buy free range or organic eggs, where possible. These are available in all major supermarkets now!
18
Crustless lemon meringue pie ..........
6 egg yolks 3 tbsp stevia or Natvia zest of 1 lemon 1½ tbsp lemon juice 1 cup almond milk 6 egg whites 1 tsp vanilla extract
Heat the almond milk in a saucepan until just below boiling. Do not allow it to bubble. Remove from the heat. In another bowl, whisk the egg yolks and 1 tbsp sweetener together until pale and fluffy. Add the lemon zest and lemon juice. Stir through. Slowly add a little of the warm almond milk to the egg yolk mixture, constantly whisking all the time to stop the eggs from curdling or cooking. Keep adding the almond milk slowly until all mixed through. Put the filling back into the saucepan and heat gently until thickened. Pour mixture into 4 ramekins. Meanwhile in a large mixing bowl (thoroughly cleaned and dry otherwise the egg whites won’t form strong peaks). Add the egg whites, 2 tbsp sweetener and vanilla and whisk until soft peaks form. Place on top of the lemon curd in the ramekins and bake in the oven at 180°C for 10 - 15 minutes to allow the meringue to cook and go golden and for the curd to further thicken. Remove from oven and serve warm or allow to cool.
19
20
Rich chocolate brownie ..........
¾ cup Natvia ¼ cup almond meal ½ cup raw cacao powder 1 tsp baking powder ½ tsp sea salt 4 egg whites 1 whole egg ¼ cup pureed apple 1 tsp vanilla extract 1 scoop chocolate ‘Toned’ protein powder
Preheat oven to 180°C. In a bowl, mix Natvia, cacao powder, almond meal, baking powder and sea salt. Add in egg whites, whole egg, apple puree, and vanilla extract and stir until completely combined and no lumps of cacao powder are present. Pour batter into a greased or baking paper lined pan. Bake in the oven for 30-35 minutes, or until a toothpick comes out clean. Cut into squares and consume warm or cool.
21
22
Vanilla breakfast cake with peaches and cream ..........
1 cup quinoa flour or coconut flour 2 tsp baking powder ½ tsp sea salt ½ tsp vanilla extract 2 cups water 1 egg 4 scoops ‘Toned’ vanilla coconut protein powder 3 whole peaches, peeled and sliced 1 mango, peeled and sliced ½ cup Natvia 2 tsp cornflour
Preheat oven to 190°C. In a bowl, mix together 1 cup water, egg and vanilla extract. Sift over the flour, baking powder and sea salt. Whisk gently. Add in the 4 scoops of protein powder and whisk gently into the flour mixture one scoop at a time, ensuring that the mixture remains slightly watery and not too thick. (If the mixture does thicken up too much, simply add small portions of water while stirring in the protein powder to maintain the consistency). In a saucepan, mix sliced fruit with 1 cup of water and ½ cup of sweetener. Heat saucepan on medium-high heat, allowing water to come to a slight boil. After the water begins to boil, remove 3 tablespoons of water from the saucepan and place into a cup. Dissolve 2 tsp of corn flour thoroughly in the water, then place back into the saucepan and stir continuously. Once the mixture turns thick in consistency (usually about a minute or two), remove from heat. Pour the fruit mixture inside a small oven dish, and pour the cake mix on top of the fruit. Bake for roughly 20 minutes or until cake topping begins to crack. Remove from oven. Allow to cool for several hours on countertop or overnight in the fridge. Serve cool with a dollop of creamy Greek yoghurt.
23
..........
I love these pancakes with fresh banana, just make sure it’s not too ripe and have about ½ small banana only.
24
Choc chip pancakes ..........
²⁄₃ cup quinoa flour ¹⁄₃ cup almond milk ²⁄₃ cup water 1 tbsp coconut oil 1 tbsp cacao nibs 1 scoop chocolate ‘Toned’ protein powder 1 egg ½ tsp vanilla essence 1 ¼ tsp baking powder 1 tbsp Natvia
Whisk almond milk, water, egg, and vanilla essence together. Sift over baking powder and flour together. Add in the protein powder and cacao nibs. Whisk mixture until smooth batter is formed. Heat coconut oil over a non stick pan over low heat. Pour mixture onto pan to form pancakes (you can do this one at a time or a couple at a time depending on size of your pan). Cook pancakes until bubbles start to form and then flip and cook for a further 20 seconds. Repeat until all the batter has been used. Enjoy 2-3 pancakes with ½ cup fruit of your choice.
25
26
Lemon Coconut Pie ..........
1 cup almond meal 60g coconut oil, melted ¼ cup of Natvia or Stevia 6 egg yolks 1 tbsp Stevia or Natvia zest of 1 lemon 1 ½ tbsp lemon juice 1 cup almond milk 2 tsp vanilla extract 2 ¼ cups shredded coconut 2 eggs ¼ cup Natvia or Stevia
Preheat oven to 180°C. Line a pie tray (or slice tray, it can be made in either) with baking paper leaving plenty of overhang so it is easier to remove from pan. Combine almond meal, ¼ cup Natvia or Stevia and melted coconut oil and press into prepared tray. Bake in oven for 15-20 mins or until slightly golden. Set aside to cool. Meanwhile, heat the almond milk in a saucepan until just below boiling. Do not allow it to bubble. Remove from the heat. In another bowl, whisk the 6 egg yolks and 1 tbsp Natvia/Stevia together until pale and fluffy. Add the lemon zest and lemon juice. Stir through. Slowly add a little of the warm almond milk to the egg yolk mixture, constantly whisking all the time to stop the eggs from curdling or cooking. Keep adding the almond milk slowly until all mixed through. Put the mixture back into the saucepan and heat gently until thickened, remove from heat and set aside. Lastly, whisk 2 eggs and 1 tsp vanilla extract with a fork and then stir in shredded coconut and ¼ cup Stevia/Natvia until combined. Spoon the lemon curd over almond base and then top with a layer of the coconut. Bake in oven for 20mins or until golden. Set aside to cool in tray for 3 hours before slicing.
27
..........
You can buy desiccated coconut that is sulphite and preservative free from health food stores.
28
Choc coconut protein balls ..........
1 scoop chocolate ‘Toned’ protein powder 1 scoop vanilla coconut ‘Toned’ protein powder 60g hazelnut meal 1 tbsp raw cacao powder 2 egg whites ½ tsp vanilla essence 1 tsp water 2 ½ cup desiccated coconut
In a bowl mix together the protein powder and hazelnut meal. In a cup whisk egg whites, water and vanilla essence with a fork, then add to the protein powder and hazelnut meal mixture and stir through. Combine until the mixture becomes soft and sticky (you may need to add a little more water if the mixture becomes too sticky). On a dinner plate, evenly distribute the coconut. Make 3 balls out of the protein mixture using a teaspoon to scoop out the mixture. Use the palms of your hands to roll them into balls. Roll them in the coconut mixture until evenly coated. Refrigerate the balls for at least an hour before consuming.
29
30
Vanilla bean panacotta ..........
1 sachet of plain gelatine 2 cups cold almond milk ¼ cup coconut cream ¹⁄₃ cup Natvia or Stevia 1 tsp vanilla extract 1 ½ cups coconut cream
Sprinkle gelatine over almond milk in a saucepan; let stand 5 minutes. Stir ¹⁄₃ cup sweetener and vanilla into almond milk mixture in saucepan, and cook over low heat, stirring constantly for around 3 minutes or until sweetener dissolves and milk begins to steam. Remove from heat; stir in coconut cream. Pour milk mixture into parfait glasses (about ½ cup per glass). Chill 2 hours or until firm. Top with fruit of your choice and a sprinkle of desiccated coconut if desired.
31
..........
Choose ‘natural’ peanut butter as it has no added sugar. This is often found in a different supermarket aisle.
32
Chewy peanut anzac biscuits ..........
½ cup oats 1 tsp sea salt ½ tsp baking powder ¾ cup pure natural maple syrup (sugar free variety if possible) ¾ cup natural peanut butter ½ chopped unsalted peanuts 1 large banana, mashed 1 large egg, beaten 1 tsp pure vanilla extract
Preheat oven to 175°C. Spray a large baking tray with non-stick cooking spray. Mix oats, sea salt, and baking powder in a small bowl. Combine maple syrup, peanut butter, banana, egg and vanilla extract in large bowl. Add dry ingredients to large bowl of wet ingredients. Combine well and ensure you do not over-mix. Drop, by tablespoon, onto baking sheet. Bake for 10-12 minutes and cool for 5 minutes before transferring to wire rack to cool completely.
33
34
Baked vanilla cheesecake with tangy lemon sauce ..........
250g cottage cheese ½ cup Greek yoghurt 2 eggs ¾ cup Stevia or Natvia 2 lemons, juiced ½ tsp baking powder Zest from half a lemon ½ cup lemon juice ½ cup water 1 tsp cornflour
Preheat oven to 190°C. Using a blender, blend cottage cheese, yoghurt and eggs until smooth and creamy in texture. Mix in sweetener and the juice from 2 lemons. Finally, add baking powder and lemon zest and mix well. Fill two ramekins with the mixture. Fill a large baking dish half-full with hot water. Place the ramekins inside the baking pan so that the water comes approximately half way up the sides of ramekins. Bake for 35 to 40 minutes. Remove from oven and take ramekins out of the baking dish, set aside to cool, before placing in the fridge to further set, overnight. To make the Tangy Lemon Sauce topping, heat lemon juice and sweetener in a small saucepan to a simmer. In a cup, mix the cornflour into the water until dissolved, then add to the lemon juice in the pan. Stir continuously until sauce starts to thicken. Remove from heat and let cool and refrigerate. Serve lemon cheesecakes drizzled with chilled lemon sauce and fresh blueberries if desired.
35
36
Coconut and raspberry muffins ..........
2 cups almond meal 1 tsp baking powder 1 tbsp cinnamon 2 tbsp Natvia 2 eggs 1 cup frozen or fresh raspberries 3 tbsp shredded coconut 1 tbsp coconut milk 1 scoop Ashys ‘Toned’ vanilla coconut protein powder
Preheat oven to 180°C. Place almond meal, shredded coconut, baking powder, cinnamon and Natvia in large bowl and mix well. Lightly beat eggs in small bowl and mix through raspberries. Add dry ingredients to wet ingredients and mix well. Spoon mixture into muffin tray lined with muffin liners, olive oil or coconut oil. Bake for 20 minutes.
37
38
Gooey pumpkin peanut muffins ..........
2 cups almond meal ¾ cup pumpkin , mashed and steamed ½ cup apple puree ½ tsp bicarb soda 1 tbsp lemon juice 2 tsp cinnamon pinch of sea salt ½ cup natvia (approx. can use less for less sweet effect) 1 tsp vanilla essence 2 scoops Ashys ‘Toned’ vanilla coconut protein powder 1 egg 2 egg whites ¼ cup olive oil almond slivers if desired 3 tbsp natural peanut butter
Pre-heat oven to 180°C. Mix all ingredients together, except the almond slivers and peanut butter. Line a muffin tray with muffin liners. Add half the muffin mixture across all muffin holes. Top with a small dollop of peanut butter. Top with remaining muffin mixture and sprinkle with almond slivers. Bake in oven for 20-25 minutes.
39
..........
Berries are so rich in antioxidants, which will make your skin glow with health!
40
Fruit pudding ..........
1 cup water 1 cup apple, finely chopped and peeled 1 cup strawberries 2 cups raspberries ½ cup Stevia or Natvia 1 cup water 4 scoops vanilla coconut ‘Toned’ protein powder ½ cup water 3 tsp cornflour
In a medium saucepan over medium heat, boil 1 cup of water. While the water is heating, roughly chop strawberries, and raspberries. Add the apple to the water for two minutes. Next add the raspberries and strawberries for 2 minutes. Transfer the water and fruit to a food processor. Pulse the mixture until all the fruit pieces have been blended. Pour contents back into the saucepan, add the sweetener and stir. Allow the mixture to again come to a boil. While the fruit mixture is heating, in a cup mix ½ cup of water and 3 tsp of cornflour. Mix until cornflour is dissolved. Once the fruit mixture begins to boil, pour the water/cornflour mixture into the fruit. Allow to boil for one minute or until thick. Remove from the stove and whisk in the protein powder. Place mixture into four separate serving cups or ramekins. Allow to cool for 10-15 minutes. Place in the fridge for several hours or until set.
41
..........
Buy whole rolled oats. If they look chopped up, then they are not whole oats and do not have the same benefits.
42
Raspberry, peaches and cream granola ..........
2 cups whole oats 4 scoops vanilla coconut ‘Toned’ protein powder 1 tbsp ground cinnamon 4 tbsp sugarfree maple syrup 2 tbsp melted coconut oil sprinkle of flaked almonds, raspberries, sliced peach and Greek yoghurt to serve
Preheat oven to 140°C. Combine oats, protein powder, cinnamon and maple syrup in a small bowl. Mix well. Spread the mixture evenly onto a baking tray lined with baking paper. Place into the oven and bake until golden brown, around 40 minutes (check frequently to make sure the oats don’t burn). Remove from oven and let cool (once cool, the granola will become crunchy). In a food processor, pulse the granola to break it up slightly. Serve ½ cup granola with fresh raspberries, flaked almonds, sliced peach and a dollop of thick Greek yoghurt.
43
44
No bake choc berry nut bites ..........
½ cup shredded coconut ¾ cup sesame seeds ¼ cup pepitas ¼ cup sunflower seeds ½ cup toasted unsalted almonds ¼ cup flaked almonds ¼ cup goji berries ½ cup coconut oil ¼ cup coconut syrup or sugar free maple syrup 2 scoops chocolate ‘Toned’ protein powder 1 tsp vanilla essence
Toast all the nuts and seeds (except for the almonds) in a dry frypan over low-medium heat until they are golden, take care not to burn them, you’ll need to swirl the pan around continuously. In a separate saucepan, heat coconut oil, syrup, shredded coconut, vanilla essence. Once melted, mix through protein powder until evenly combined. Add the syrup mixture to the pan with the nuts and stir until well combined. Pour into a baking paper lined tray and refrigerate until set. Cut into bite sized squares for serving.
45
..........
Always look for unsweetened almond milk or even better... make your own!
46
Choc berry mousse ..........
1 scoop chocolate ‘Toned’ protein powder 1 egg 100ml almond milk 2 egg whites, whipped until stiff peaks form
In a bowl, mix together the chocolate protein powder and almond milk until thoroughly combined. Whisk whole egg with fork, then add to protein-milk mixture and stir through. Fold through egg whites. Once the mixture starts to thicken, place the mixture into 2 small ramekins and place into the fridge, until it is set. Top with fresh raspberries or strawberries before serving.
47
48
Spiced crème brule ..........
1 ¾ cups almond milk 1 cinnamon stick (or 1 tsp ground cinnamon) 4 egg yolks 3 tbsp Natvia ½ tsp vanilla extract 12 drops of liquid stevia
Preheat oven to 150°C. Heat almond milk and cinnamon in a small saucepan over medium low heat, until steam rises. Remove from heat and cover the pan and let rest for 15 minutes. In a medium bowl, beat egg yolks and 2 tablespoons of Natvia together until thickened and pale yellow. Add almond milk very slowly, stirring continuously. Add vanilla and liquid stevia. Divide mixture between 6 small ramekins. Place in a larger baking dish and pour hot water to within half way up the side of the ramekins. Bake until the custard is just set but still slightly wobbly in the middle (about 40-45 minutes). Remove baking dish from the oven and let cool. Once cool, wrap each ramekin in cling wrap or foil and chill for a couple of hours. Just before serving, sprinkle remaining Natvia over each ramekin. Heat with a kitchen torch until it bubbles and browns. Let sit for a few minutes to allow topping to harden.
49
50
Choc nut cookies ..........
½ cup natural peanut butter 1 egg ¼ cup unsalted peanuts, crushed 2 ½ scoops chocolate ‘Toned’ protein powder ¹⁄₃ cup Natvia or Stevia 1 ½ tbsp coconut oil
Preheat oven to 150°C. In a mixing bowl, add the peanut butter and egg and mix well. Add crushed walnuts. One scoop at a time, add 2.5 scoops of protein powder, mixing in thoroughly. The mixture will begin to get dry, so add 1.5 tbsp coconut oil, 1 tbsp at a time, to moisten. On a baking tray, spoon 4-5 equal portions and then flatten with a fork to form a biscuit. Place into the oven and bake for 15 minutes. When done the cookies should feel slightly firm and dry to the touch. Remove cookies from pan and allow to cool.
51
52
Mixed nut cookies ..........
²⁄₃ cup hazelnuts, roasted and crushed 4 eggs ¾ cup Natvia or Stevia 1 tsp espresso coffee powder 5 scoops chocolate ‘Toned’ protein powder ²⁄₃ cup hazelnut meal ²⁄₃ cup crushed walnuts ²⁄₃ cup peanuts, crushed and unsalted
Preheat oven to 180°C. With an electric beater, mix together the eggs, sweetener, and espresso coffee powder. Next, add protein powder, one scoop at a time, mixing thoroughly. Add all the crushed nuts and nut meal and mix well. On a baking tray lined with baking paper, place 5 – 8 equal spoonfulls of the mixture and press down with a fork to make biscuit shapes. Bake in the oven for 10 minutes and then remove from oven and allow to cool.
53
54
Coconut rough slice ..........
½ cup cacao powder ½ cup chocolate ‘Toned’ protein powder 1 cup Natvia or Stevia 1 cup coconut oil, melted ½ cup shredded coconut 6 eggs
Separate eggs into yolks and whites. Whisk egg yolks. Mix sweetener, cacao powder, protein powder, coconut oil and shredded coconut into the yolks until well combined. Fold egg yolk mixture into egg whites. Line a loaf tin with cling wrap or foil and pour in mixture. Refrigerate until set. Slice before serving.
55
56
Vanilla nut fudge ..........
½ cup almond butter ¼ cup peanut butter 1-2 scoops vanilla coconut ‘Toned’ protein powder 6 tbsp coconut oil ½ tsp vanilla ¼ tsp sea salt ½ cup Natvia or Stevia
In a small saucepan over medium heat, melt together peanut butter, almond butter and coconut oil. Stir in vanilla and sea salt. In another bowl mix together sweetener and protein powder then add to the butter mixture a little at a time, until the mixture thickens to a spreadable consistency. Line a slice tray with baking paper, then spread the mixture over the base of the pan. Place in fridge to set. Slice before serving.
57
..........
If preferred, you can also use reduced fat coconut milk. The frosting will not be as thick though.
58
Banana muffins with peanut butter frosting ..........
2 cups almond meal 2 mashed bananas ½ tsp bicarb soda 1 tbsp lemon juice 2 tsp cinnamon pinch sea salt ½ cup Natvia 1 tsp vanilla essence 1 scoop Ashys ‘Toned’ vanilla coconut protein powder 1 egg 2 egg whites ¼ cup melted coconut oil
Mix all cupcake ingredients together. Place in muffin tray lined with cupcake liners or spray with olive oil. Cook on 180°C for 20-25 minutes. To make the frosting, take a chilled can of coconut milk and scoop out the solid cream from the top. Place this into a pre-chilled bowl. Add peanut butter and sweetener and beat until creamy and fluffy. Spread onto banana muffins and top with a slice of fresh banana or sprinkle of slivered almonds if desired.
Frosting 1 can full fat coconut milk, chilled overnight 3-4 tbsp natural peanut butter 1 tsp sea salt 2-3 tbsp Natvia or Stevia
59
60
Chocolate nut fudge ..........
¾ cup peanut butter ¼ cup cacao peanut butter 1-2 scoops chocolate ‘Toned’ protein powder 6 tbsp coconut oil ½ tsp cinnamon ¼ tsp sea salt ½ cup Natvia or Stevia
In a small saucepan over medium heat, melt together peanut butter, cacao peanut butter and coconut oil. Stir in cinnamon and sea salt. In another bowl mix together sweetener and protein powder then add to the butter mixture a little at a time, until the mixture thickens to a spreadable consistency. Line a slice tray with baking paper, then spread the mixture over the base of the pan. Place in fridge to set. Slice before serving.
61
62
Peanut butter mousse ..........
Take a chilled can of coconut milk and scoop out the solid cream from the top. 1 can full fat coconut milk, chilled overnight 3-4 tbsp natural peanut butter Place this into a pre-chilled bowl. 1 tsp sea salt 2-3 tbsp Natvia or stevia Add peanut butter and sweetener and beat until creamy and fluffy. Place into a bowl or divide evenly into glasses or individual serves and chill in fridge until set. Serve with fresh banana and crushed nuts.
63
64
Raspberry marshmallow squares ..........
150g frozen raspberries ¼ cup coconut water 2 tsp vanilla extract 2 tsp Natvia or Stevia 2 ½ tbsp gelatine
Place raspberries, ¼ cup coconut water, vanilla extract and sweetener into a small saucepan and bring to a simmer, stirring frequently. Once simmered for a few minutes, strain mixture into another small saucepan. Heat this mixture until boiling. Meanwhile, place gelatine into a small mixing bowl and set aside. Heat ¹⁄₃ cup coconut water in the microwave until warm and then add this to the gelatine. Stir thoroughly until gelatine is dissolved and mixture becomes thick. Add boiling raspberry mixture slowly to the gelatine mixture, using electric beaters to whip the mixture. Continue to beat the mixture for around 10 minutes or until it starts to thicken and lighten in colour and form soft peaks. Pour mixture into a slice tin lined with baking paper and place in fridge to set for 30 minutes. Use a knife dipped in hot water to slice the marshmallow into squares once it’s set.
65
66
Baked chocolate mini cheesecakes ..........
400g cottage cheese 100g Greek yoghurt 1 egg 5 tbsp natural peanut butter 4 scoops chocolate ‘Toned’ protein powder 3 tbsp coconut oil
Preheat oven to 150°C. In a mixing bowl, combine cottage cheese, Greek yoghurt, natural peanut butter, egg, protein powder and oil. Mix well. Once mixed, scoop out 5 equal portions (an ice cream scooper helps here), placing each portion into a lined muffin tin. Bake in oven for 30 minutes. Remove from oven, and allow to cool on a rack. Serve once cool to the touch, or allow store in the fridge overnight.
67
68
Coconut meringue with protein berry sauce ..........
6 egg whites ¼ tsp cream of tartar 2 cups sliced strawberries 2 tbsp Natvia or Stevia 4 scoops vanilla coconut ‘Toned’ protein powder coconut water
Preheat the oven to 130°C. In a large mixing bowl, beat 6 egg whites and ¼ tsp of cream of tartar with an electric mixer on medium-high speed, until the egg whites become fluffy and hold stiff peaks. Divide the mixture into two large ball-like portions and place on a baking tray lined with baking paper. Bake until the mixture turns light golden brown, about 30 minutes. Remove from oven and set aside to let cool. Meanwhile, mix strawberries in a bowl with the sweetener. Add the protein powder to this mixture, 1 scoop at a time, mixing well. Once these dry ingredients are mixed together, add coconut water – 1 tbsp at a time – until the mixture becomes creamy. Serve cooled meringue with Berry Sauce.
69
70
Part 2 Ashy’s Quickie Clean Eating Gourmet Dessert Recipes ..........
71
72
Decadent chocolate truffles ..........
1 cup hazelnut meal 6 scoops Ashys ‘Toned’ choc protein powder 2 tbsp cacao ¼ cup goji berries ¼ cup dates, chopped roughly 1 tbsp coconut oil, melted ¼ cup cacao ¼ cup desiccated coconut
Add hazelnut meal, protein powder, cacao, dates and goji berries into a food processor and pulse until combined. Slowly stir in melted coconut oil or add water for desired consistency. Roll into balls. Roll half the balls in coconut and the other half in cacao and place in fridge to set.
Quick vanilla coconut pudding ..........
1-2 scoops of ‘Toned’ vanilla coconut protein powder 1-2 tbsp almond butter 30 – 90ml chilled almond milk
Place your almond butter in a bowl and then add protein powder. Using a whisk, pour in the almond milk slowly, and then whisk until you have a pudding-like mixture. Consume immediately or chill.
73
74
Quick chocolate pudding ..........
1-2 scoops of ‘Toned’ chocolate protein powder 1-2 tbsp of almond butter 30 – 90ml of chilled almond milk
Place your almond butter in a bowl and then add protein powder. Using a whisk, pour in the almond milk slowly, and then whisk until you have a pudding-like mixture. Serve immediately or chill.
Caramel Smoothie ..........
1 peeled and frozen banana, chopped 6 medjool dates, seeds removed ½ cup coconut milk ½ tsp natural vanilla extract 1 cup unsweetened almond milk 1 scoop ‘Toned’ vanilla coconut protein powder 3 ice cubes
Place all of the ingredients into your blender and blend at high speed until smooth. Serve immediately.
75
..........
This mousse is rich in Vitamin E for healthy skin. Still exercise portion control as it’s high in fat (even though it’s healthy fat)
76
Vegan choc mousse ..........
¼ cup liquid stevia 1 scoop choc ‘Toned’ protein powder 2 ripe avocados 1 ripe banana ½ tsp vanilla bean paste ¹⁄₃ cup raw cacao powder pinch of sea salt and cinnamon splash of coconut water
Combine all the ingredients in a blender - add the stevia first, then avocado, banana, vanilla, cocao, sea salt and protein powder and coconut water. Blend for about a minute until smooth and creamy. Spoon into a bowl and allow to set in the fridge. Serve with Berries and crushed nuts.
Lemon vanilla coconut truffles ..........
1 ½ cups desiccated coconut 2-3 egg whites 1 tbsp lemon zest 2 tbsp liquid Natvia or Stevia 1½ tsp coconut oil, melted 1 tsp vanilla extract 1 scoop ‘Toned’ vanilla coconut protein powder
Preheat your oven to 175°C. Combine all ingredients into a bowl and mix well. Roll into truffle size balls and place on a baking tray lined with baking paper. Bake in oven for 10 -12 minutes or until golden. Allow to cool before removing from tray and eating or storing away.
77
78
Banana Ice-cream with caramel sauce ..........
1 ½ bananas, frozen and chopped 3 tbsp Greek yoghurt ⅓ tsp vanilla essence ⅓ tsp Natvia 1 scoop ‘Toned’ vanilla coconut protein powder ¼ cup cashew butter 1 cup almond milk 1 tsp vanilla essence 1 tbsp coconut oil ½ tsp sea salt ¼ cup oats flaked almonds
First, make caramel sauce by blending cashew butter, dates, almond milk, vanilla essence, coconut oil and sea salt until smooth and creamy. Next make the ice-cream by blending all the remaining ingredients, except for the flaked almonds, and until thick and creamy. Serve ice-cream immediately topped with dollop of caramel sauce and sprinkle of flaked almonds, or place in freezer for later.
Strawberries and cream ..........
1 scoop ‘Toned’ vanilla coconut protein powder ½ cup natural Greek yoghurt ½ cottage cheese ½ cup fresh strawberries, sliced 1 tbsp flaked almonds
Mix protein powder, Greek yoghurt and cottage cheese together until smooth. Serve with sliced strawberries and flaked almonds.
79
80
Crepes with strawberries and cream ..........
4 egg whites 2 scoops ‘Toned’ vanilla coconut protein powder ½ cup natural Greek yoghurt ½ cottage cheese ½ cup fresh strawberries, sliced
Blend 1 scoop protein powder with 4 egg whites together until smooth. Cook in non-stick pan on medium heat as they burn easily. Cook approx. 1 minute each side. While crepes are cooking mix together greek yoghurt, cottage cheese and scoop of protein powder together until smooth. Serve crepes with cream mixture and fresh sliced strawberries.
Apricot and cream layer cups ..........
½ cup Greek yogurt ½ cup cottage cheese ½ tsp vanilla extract ¹⁄₈ cup Natvia or Stevia 2 fresh apricots, sliced 1 tbsp flaked almonds 1 tsp cinnamon
In a bowl, mix together the yoghurt, cottage cheese, sweetener and vanilla extract. Divide ½ of this mixture into a bowl or glass. Top with ½ the apricot slices. Top with remaining yoghurt mixture then lastly the remaining apricot slices. Sprinkle over the flaked almonds and tsp of cinnamon. Serve immediately or chill in fridge for later. 81
..........
Be sure to always choose unsalted nuts.
82
Choc hazelnut squares ..........
²⁄₃ cup toasted hazelnuts, crushed 4 eggs ¾ cup Natvia or Stevia 1 tsp espresso coffee powder 5 scoops chocolate ‘Toned’ protein powder ²⁄₃ cup hazelnut meal ²⁄₃ cup crushed walnuts ²⁄₃ cup unsalted peanuts, crushed
Preheat oven to 180°C. Using an electric beater, mix together the eggs, sweetener, and espresso coffee powder. Next, add protein powder, one scoop at a time, mixing thoroughly. Finally, add the crushed hazelnuts, hazelnut meal, crushed walnuts and peanuts. Mix well. (The mixture should become thick and dough like). Spread mixture into a slice tin lined with baking paper and bake for 10 minutes. Once cooked, remove from oven and slice into squares – can be eaten warm or left to cool.
83
..........
You don’t need to add sugar, you’re already sweet enough!
84
Poached pear with raspberries and cream ..........
2 large pears, peeled 5 cups water 1 tsp vanilla extract 3 large slices orange peel 2 sticks cinnamon 3 scoops vanilla coconut ‘Toned’ protein powder 1 cup fresh raspberries 2 tbsp Natvia 2 tbsp cottage cheese 2 tbsp Greek yoghurt
In a large pot, on bring the 5 cups of water to the boil. Once the water is boiling, add the pears, the cinnamon, and 3 large slices of orange or lemon peel. Reduce heat to low-medium and allow to simmer. They are ready when a fork can be easily inserted into the flesh. (usually 20-25 minutes). In a separate bowl, mix raspberries with the sweetener. Add 1 scoop protein powder to this mixture, mixing well. Next, add coconut water – 1 tbsp at a time – until the mixture becomes creamy. Combine cottage cheese, yoghurt and 2 scoops of protein powder together in a bowl and mix well with a fork until creamy. Serve cooked poach pears with raspberry sauce and cottage cheese cream.
85
86
Blueberry cheesecake bites ..........
6 egg whites 1 egg 4 scoops vanilla coconut ‘Toned’ protein powder 2 tbsp vanilla extract 250g cottage cheese ½ cup Natvia or Stevia zest from one lemon
Preheat oven to 180°C.
Sauce: 1 cup blueberries ½ cup coconut water 1 tsp Natvia or Stevia
Mix 250g cottage cheese and sweetener in a bowl. Then take the egg-protein mixture and pour into the cottage cheese mixture, mixing together. Add the zest from lemon and ½ cup blueberries, and fold through.
Combine egg whites and egg in a bowl and whisk. Add protein powder, one scoop at a time, mixing throughout. Place this mixture into a blender and blend on medium speed to create smoother consistency. Add vanilla and continue blending for 10 seconds.
Pour the entire mixture into a slice tin lined with baking paper. Fill a deep baking dish half-full with hot water and place the slice tin into this so water comes about half way up the outside of the slice tin. Bake in oven for around 1 hour or until slightly firm to the touch. Once baked, take the slice tin out and place onto a wire rack to cool. When cool to the touch, place in the fridge over night. While the cheesecake is baking you can make the blueberry sauce by blending the blueberries, coconut water and sweetener together. Once cheesecake is set, remove from fridge and cut into squares, then top with blueberry sauce.
87
88
Yum! Clean Eating Pantry Chefs Favourites ..........
Clean eating chefs, brothers and co-owners of the Clean Eating Pantry, Jamin and Kory Ihaia have a genuine passion for cooking and share their top 5 clean eating gourmet dessert recipes and weigh in on what Clean Eating means to them.
“A lot of people these days we feel are confused about what clean eating really is. We get asked a lot in the café what is “Clean Eating”?. So Jamin and I have decided to give our take on what we think “Clean Eating Is”. Clean Eating to us is “Fresh Is Best” and “Less Is More”.
Reading food labels when shopping and knowing to avoid refined foods that have been processed. Some of our most delicious dishes at the Clean Eating Pantry are the most simple to prepare, here’s 5 of our top picks that will leave your mouth watering!
What do we mean by this? Consuming food in its most natural state, or as close to it as possible. It is not all about turning Raw, Vegan or Vegetarian . It’s a lifestyle approach to food and its preparation, being balanced with what you put into your body, which in turn leads to a healthy lifestyle in general. It doesn’t mean that you have to slave away in the kitchen at home for hours on end, its about being more conscious of what you’re putting into your body on a daily basis. 89
This won’t last long once you get stuck into it!
90
Rhubarb, apple and ginger clean crumble ..........
Filling: 4-5 stalks of rhubarb, chopped into 1-inch pieces 2 large apples, chopped into ½-inch pieces drizzle of lemon juice 1 tbsp fresh ginger, grated 2 tbsp coconut sugar or raw sugar 1 tsp ground cinnamon
Crumble topping: 1 ½ cups whole rolled oats ¼ cup whole-coconut flour 1 tsp ground cinnamon 1 tsp ground ginger pinch of nutmeg pinch of allspice pinch of sea salt ½ cup coconut oil ¼ cup maple syrup 1 tsp pure vanilla extract
We have converted this dish to make it clean and healthy. Jamin and I love this dish in the winter. Top with your favourite ice cream or try coconut ice cream. If you want to make it healthier then add a spoon full of Greek or coconut yoghurt. In a rectangular baking dish, toss together the chopped rhubarb and apple. Drizzle with lemon juice. Add the grated ginger, raw sugar and ground cinnamon. Stir well to combine and set aside. In a separate bowl, combine the oats, coconut flour, sea salt and spices (cinnamon, ginger, nutmeg & allspice). Melt the coconut oil over low heat. Add it to the dry ingredients along with the maple syrup and vanilla. Stir well to combine. Once coconut oil is mixed into dry ingredients, put the oat topping over the rhubarb in the dish and bake. Pop it in the oven and bake for 45 minutes, until the topping is nicely golden and the filling is bubbling. Let it rest for 15 minutes before serving.
91
92
Chocolate buckwheat pancakes ..........
½ cup buck wheat flour 2 tbsp raw cacao powder ½ tsp baking powder ¹⁄₈ tsp sea salt 60ml coconut nectar or maple syrup ²⁄₃ cup almond milk
Spray a pan with cooking spray and place on your stove’s lowest heat setting. In a small bowl, whisk together the buckwheat flour, cocoa powder, baking powder, sea salt and coconut nectar. Add the almond milk and whisk until clumps are gone. Heat a non-stick pan on the stove top to med - high heat. Add a tbsp of coconut oil and spoon the batter into the pan. Turn heat down to medium and heat pancake until bubbles stop popping and or the edges look dry. Flip pancake and cook for a further 1-2mins. Repeat this with the rest of the pancake mix, then serve with maple syrup, berry coulis and of course coconut ice cream.
93
So Jay and I stumbled across this tasty treat by accident in the kitchen. We were making the almond granola mix for the breakfast menu and thought why not mix it together with the coconut nectar and put it in the fridge to set, boom!!! Our raw almond granola bar was born…
94
Raw almond granola bar ..........
2 cups almond raw nuts, roughly chopped 1 cup blanched almond flakes 1 cup unsweetened coconut flakes or shredded coconut ¼ cup Goji berries ¼ cup of pumpkin seeds ¼ cup sunflower seeds 1 ½ cups Coconut Nectar or honey Other ingredients to add: dried fruit, any other nut, seeds (chia, sesame, flax, poppy), vanilla
Mix all dry ingredients in a bowl and then add coconut nectar. Mixture may seem dry, but just keep mixing, until evenly coated. Spread out in a greased (or baking paper lined) 25cm x 25cm (10x10 inch) pan. Using a greased spatula spread out evenly and presses down firmly, compressing it down as much as you can. Use a greased metal spatula, or even the bottom of a glass (greased). Your hands with a piece of parchment paper in-between works well too. Put into fridge and let set for about 3-4 hrs or until firm to touch. Cut to desired size and enjoy. You can also add and leave out what you want to the recipe and make it your own. So feel free to create your own raw bar or just enjoy it as it is.
95
These are amazing!!! We have tried a few different recipes and this one here is the best! *Add additional honey to taste if you prefer a sweeter brownie. *Double brownie recipe if you’d like to fill the whole 18x25cm pan!
96
Raw chocolate brownie ..........
1 cup cashews (soaked for a min of 3 hours) ½ cup macadamia nuts (soaked for a min of 3 hours) ¹⁄₃ cup chopped pecans 3 tbsp shredded coconut 2 tbsp unrefined coconut oil 2 tbsp pure raw honey or sub maple syrup for vegan 4 tbsp cacao powder + more for dusting
Soak cashews and macadamia nuts in water for a minimum of 3 hours and drain. Combine nuts, coconut, honey, coconut oil, and cacao powder in high powered blender and blend until smooth (use a spatula to scrape down the sides and add to mixture, blend until all is combined!). Spread evenly into half of a 18cm×25cm (7x10 inch) pan. Use some baking paper to lay over the brownie and then using your hands to press it into the pan. Refrigerate for two hours to set before frosting. Place everything in your blender, starting with the dates.
Frosting 1 cup of dates (soaked for at least 1 hour) ¼ cup cacao powder ¼ cup coconut oil ¾ cup water (you may need a little bit to help things along at the start)
Blend all ingredients on low and slowly increase the speed. Sometimes the mix can stop moving and the blades will keep going. Just stop and move the mixture around and it is evenly spread, and start the blender again. You want a really nice smooth consistency. To know you have it, you shouldn’t have any bits of dates in the mix. It takes time but is so worth it in the end. Once the mix is smooth, simply pull the brownie out and spread evenly over the base. You will have some left over, but all the more to enjoy. Dust with cacao powder and garnish with ¹⁄₃ cup chopped hazelnuts. Cut into squares and serve. Store in refrigerator.
97
98
Raw raspberry cheesecake ..........
1 cup raw almonds 1 cup pitted dates ¼ teaspoon sea salt Filling: 3 cups cashews, (soaked overnight for 5 hours) 2 tsp vanilla extract juice of 3 large lemons ²⁄₃ cup raw coconut oil, melted ²⁄₃ cup raw agave nectar (or raw honey will work as well) 1 cup raspberries, fresh or frozen (if frozen, let thaw)
Place almonds, dates, and sea salt into food processor or powerful blender until finely chopped and will stick together. Press crust mixture into 8 silicone tray moulds, press down until an even crust is formed. Place all filling ingredients including raspberries, into food processor or powerful blender and pulse until smooth. Pipe or spoon mixture on top of the crust. Fill to the top. Evenly scrape top of moulds with a pallet knife to leave a smooth finish. Place in the freezer until hardened. Remove from freezer when ready to eat and leave at room temperature for about 10 mins. Top with fresh berries & or berry coulis and a scoop of coconut ice cream.
99
Ashy’s ‘Eat Dessert Daily’ Clean Eating Weekly Plan ..........
How to ‘Eat Dessert Daily’ As part of your clean eating plan, I would suggest choosing one gourmet dessert recipe to consume per day. Check out my sample menu plan (pg 101) which shows you how I do it. You can mix and match however you like. I suggest having your gourmet dessert after your fat burner walk or workout, but there’s no hard and fast rules here. As long as you’re keeping your portions in check ‘you’ve got everything to lose and nothing to gain!’.
100
WAKE
BREAKFAST SNACK 1
LUNCH
SNACK 2
DINNER
Mon
Lemon Water
Raspberry, Peaches and Cream Granola
Cottage cheese on celery
Tuna Fritters
1 sml carrot, sugar snap peas & celery sticks & 1 tbsp. nut butter
Sweet Potato and Carrot Soup
Tue
Lemon Water
Chicken Omelette
Coconut Rough Healthy Cookies Sausage Rolls
½ cup low-fat cottage cheese with 1 cup sliced
Thai Beef Salad
Wed
Lemon Water
Breakfast Eggs
Caramel Smoothie
Turkey Balls
10 almonds & 1 boiled egg
Stuffed Chicken Breast
Thur
Lemon Water
Scrambled Eggs with Sliced Mushrooms
Apple & Cinnamon Smoothie
Lamb & Baby Spinach Salad
Tuna & Spring Onion Patties
Pork Lettuce Cups
Fri
Lemon Water
Breakfast Yoghurt
Choc Hazelnut Squares
Kanga Rolls
Cottage cheese on celery
Slow Cooker Spicy Lemon Chicken
Sat
Lemon Water
Scrambled Eggs
Banana Ice-cream with Caramel Sauce
Chicken and Prawn Salad
1 sml carrot & celery sticks & ½ cup low fat cottage cheese
Healthy Nachos
Chicken Mince Quiche
1 small carrot, sugar snap peas and celery sticks with 1 tbsp nut butter
Easy Curried Chicken or Fish
Sun
Lemon Water
Choc Chip Pancakes
10 almonds 1 green apple
101
