Monday, March 18, 2013

Raw banana passionfruit and fig cake with coconut sugar lemon frosting

Gee whizz, I haven't been here for a long time. I have some new recipes I am going to add over the next couple of weeks. Still love my raw food, it just makes you feel so good!!! 

I know this doesn't look gorgeous but it taste it!!! I just used a pyrex dish. If you use a spring form pan you can get it to look much better. I was in a hurry to get something nice done for morning tea..this is quick and easy.

 Raw banana passionfruit & fig cake with 
coconut sugar lemon frosting

Makes 1 med cake – serves 8-10

2 cups ground sprouted and dehydrated nuts and seeds - grind in either a food precossor or a blender.
¾ cup dehydrated coconut sugar
¾ cup low temp dried coconut or fresh grated coconut
½ tsp mixed spice
1 ½ tsp cinnamon
1 lge tsp ground vanilla bean or 1 tsp vanilla powder
3 extra ripe lady finger bananas
5 dried figs – chopped

  1. Add all dry ingredients to a large bowl
  2. Blend bananas then add to the mix with the passionfruit and figs.
  3. Mix until thoroughly combined then press into a cling film lined pan, dish or bowl – the shape and size is up to you and your imagination
  4. Refrigerate or freeze while you make the frosting

  • 1 cup cashew
  • ½ cup dehydrated coconut sugar
  • Zest of one lemon

  1. Soak cashew in filtered water for a couple of hours
  2. Rinse cashews then add just enough water to nearly reach the top of them in the small cup of a magic bullet or Tribest personal blender
  3. Add coconut sugar and zest and blend with the flat blade until smooth and creamy
  4. Pour over cake and gently spread

Option: add a little zest and coconut to decorate


Tuesday, March 13, 2012

Banana on toast - only much better for you!

Snacks are something that a lot of people wanting to be healthy struggle with. Everyone needs a little enjoyment between meals that will keep you sustained and energised as well as mentally satisfied. Here is a quick easy treat that you can have anywhere in no time at all.

This recipe is what inspired me to make the 4 seeds crackers. There are so many savoury raw crackers but none are neutral! Like bread, do what you want with it!! Whatever you can do with bread you can do with our 4-seed crackers – except roll them up!!  I wanted something that would satisfy those quick sweet snacks like honey and jam on bread. This is also great because it is gluten free, grain free, dairy free with no additives or flavours at all, not even salt! 

Here are some other things you can do with a 4-seed cracker
  • ·         Sandwich
  • ·         Toast
  • ·         Crackers for dips, spread or pate
  • ·         Pizza base – little ones!!

Ground up and used as
  • ·         Crumbs
  • ·         Fillings for nutmeat and stuffing
  • ·         Flour in cakes and muffins
  • ·         Used in raw bliss balls
  • ·         Raw cheesecake base (just process with dried fruit)
  • ·         Sprinkle on a salad
  • ·         Sprinkles on fruit salad
  • ·         Thicken recipes

And that’s just of the top of my head while I type this up.

Then there is the nutrition they contain

Pepitas – for zinc, iron, magnesium, protein and tryptophan.. to help you stay happy! Good for combating prostate cancer and they are anti-inflammatory which is good for everything including arthritis? 

Sunflower seeds – Vitamin E, selenium and folate.. all great for female health including hormones and gorgeous skin. Also heart health, hot flushes and they are anti-inflammatory.

Flaxseeds – Omega 3!! Need I say anymore. Plus lignans for digestive and heart health and fiber.

Chia seeds – another omega-3 hit, antioxidants, fiber, calcium and protein.

Simple, just add sliced banana, raw honey and a sprinkle of fresh or organic dried coconut to a Kitz 4-seed cracker. Enjoy!

Tuesday, March 6, 2012

Cinnamon Apricot Jam Donuts – Raw!

I still love making raw treats for the Kitz Angels. I know it's been a while since I've been here but I do miss it. I've been busy at my other blog were I post healthy food I make for my loved ones who are not interested in being completely raw but they do love a high raw diet and that which is not raw to be as healthy as I can make it. Yep it keeps me busy but I wouldn't have it any other way. This is a little treat I did up last week. The new mould I used made then look super cool. 

You will need a mould for baking donuts or something with a similar shape. The one I have just leaves a dent in the center which made it easy to put the jam into. If you don't have one or can't get one just press them into the bottom of a muffin pan. 

Cinnamon Apricot Jam Donuts
Makes 6

½ cup buckies
½ cup active almonds
½ cup good quality unsweetened coconut
½ tsp ground vanilla bean
1 ½ tsp ground cinnamon
½ tsp lemon zest
Juice of half a lemon
2 tbs coconut oil
1/3 to ¼ cup agave

 Add buckies and almonds to a food processor and grind until fine
Add the rest of the ingredients and process until it sticks together when you press it into a ball
Sprinkle water over your donut mould then place a large piece of cling film over the top.
Note: the water helps the cling film slide into the mould and you need more than you think because once it goes into the mould you don’t have much left
Place about 2 tbs into each mould and press down firmly with the back of the spoon
Gently pull the cling film up to remove the donuts and place onto a plate so that you can refrigerate them while you make the jam


¼ cup chopped organic apricots
1/3 cup of chopped pitted dates
¼ tsp vanilla
Filtered water to cover

Add ingredients to a small personal blender and add warm filtered water to just cover
Leave for about an hour or two so that the fruit is soft
Blend until thick and smooth just like jam!
Place a spoonful into the middle of the donuts


Thursday, August 25, 2011

Pears and Strawberries.. what shall I do?

Make a Pear and Strawberry Flan!! that's what I did.

I had to make something nice today, the morning tea I  had served them the last couple of days was dismal!! It was one of those things I had to resurrect by making a nice chocolate sauce and cashew cream to pour over it. It looked divine but the cake was  bit dry. O'well, you win some you lose some!!
This was a spur of the moment cake. I had strawberries that needed to be used and I couldn't bring myself to put them in the morning smoothie. I also had some nice big pears that lend themselves to that delicious sweetness needed in a good flan!! So of the the pantry I went looking for more inspiration and this is what I came up with. I wasn't going to write down what I put in it but when I finished it I just though id better. Nothing worse that when I throw something together that they love and then I can't remember what was in it.
Yep it was a hit and yep I going to blog it!! so here is the recipes.

Pear & Strawberry Flan
3/4 cup dates
1/2 cup coconut (dried)
1 tsp freshly ground vanilla bean

Place all ingredients into a blender and blend until sticky but still chunky. Press into the base of a paper lined cheesecake pan.

1/2 cup cashews
1/3 cup goji berries
cover with water and soak for about 1/2 hr.
1 large peeled and cored pear
1 punnet of strawberries
2 tbs chia seeds
1 tbs coconut oil
Agave to taste
Guar gum, - optional and if needed!

Blend all ingredients until smooth and creamy. If it is too runny add 1/2 tsp guar gum while the motor is running until incorporated and thickened - I had to do this as I had left too much water with the nuts and goji's!!


Tuesday, August 23, 2011

Current fav - Orange Goji Berry smoothies..

Not only do oranges taste amazing but they are also cheap at the moment. With the amount of I have to peel each morning i'm also loving that they don't have seeds. Navels are my freind. Because everyone should know.. Orange seeds are the natural enemy of a food smoothy!!

I have I told you about Goji berries!! whoa, they are a powerhouse of nutrition!! They have 500 times more vitamin c than oranges and they are a rich source of caratanoids. They contain 19 types of amino acids which include all 8 essential amino acids plus 21 trace minerals. 11mg of iron per 100g plus an array of phytochemicals. Some say they are one of the most nutritonally dense foods around. Plus they taste awesome!!

All you need is about 7 oranges - peeled
Small hanful of goji berries
Ice or water - about 1/2 cup

Blend until smooth and creamy!! devour.

This serves about 2-4 depending on size of oranges and glasses!!

Sunday, August 14, 2011

Miso yummy fat free Kale chips and stixs

Kale chips

Kale Stix

All of the Kale chip recipes i've seen are made with either nuts, seeds or oil. Now sometimes that's great but sometimes I just want a light snack. I also make these and crush them up like the celery sprinkles to use in salads. Kale is such a nutrutious green as it is extremely high in vitamins, A, C and K as well as a being a good source of usuable calcium and magnesium. It even has ALA omega 3 in it. Research has shown that Kale consumption is linked to so many improvements in your health and energy that you could write a book on it.
Kale chips are a really easy way to get lots of in!! The truth is I have to stop myself from eating it all before I get it out of the dehydrator.
Most people throw the stalks out but I just can't do that so I had a go at these stix and they are amazing. Yeh, nothing is waisted.
Just like everything I make, nothing is measured so these are just estimates.

Kale chips & stix

2 bunches of fresh organic kale
3/4 cup freshly sprouted mung beans
1 tsp unpasturised barley miso
1/2 glove of fresh garlic
1 cm peice of fresh ginger
1 tsp fresh tumeric
Splash of low sodium tamari
good healthy splash of homemade saurkraut juice


Wash kale then strip the leaves off the stalks. Chop the leaves into medium sized chunks and place into a large bowl. Chop the stalks into sticks about 5cm long and place into a separate bowl.

Blend all the remaining ingredients in a personal blender, pour onto the chopped kale and gently massage it in.

For the Stixs I added a little bit of stevia to give it a more teriyaki type flavour, you could also use a few sultanas, raisins, agave or a date. the combination of sweet, savoury is always nice, especially with ginger and garlic. I did a separate batch of the wet ingredients for the stix and the chips, so you will need to do the about recipe twice.

Before going into the dehydrator

Bush lemons are abundant at the moment and they are divine. Precious Katie has been bringing them in for me regularly as well as a few limes .. now they are really special!! She gets them from a tree growing wild in the hinterland. Perfect, no sprays, no polution!
I also had some freeze dried blueberry powder I needed to use up. The result of that is this cheezecake type swirl.
The ingredients make this a perfect after training snack.. gotta be happy with that!
Bush lemon blueberry swirl
Approximate only!
1 cup of active mix or equal amount of any other nut or seed. (Preferably sprouted and dehydrated)
½ cup sultanas (raisins)
½ t each of cinnamon and vanilla bean
Squirt of agave or enough to bring it together or to taste!
· Process active mix or nuts in a food processor with the S blade until fine. Add the rest of the ingredients and blend until it sticks together when pressed into a ball.
· Press into a baking paper lined cheesecake tin. Place in the fridge or freezer while you prepare the filling.
1 ½ cups cashews – soaked in filtered water for a least 2hrs
Juice and zest of 2 bush lemons. (Normal lemons would be fine)
½ - 2/4 cup dark raw agave
2 large scoops of Sunworrier vanilla protein powder
1 tbs freeze dried blueberry powder (or fresh/frozen, about ½ cup)
½ tsp guar gum
· Rinse and drain cashews then add enough filtered water to just cover them in a high speed blender. I use the Sunbeam CafĂ© series 1100 watt and it is fine. If you have a vitamix!! Lucky you. J
· Add the lemon juice, zest and agave and blend until smooth and creamy. You may need to add more water or agave depending on your taste.
· Add the protein powder and blend it in. then with the motor still running slowly rain the guar gum into the blender through the little hole at the top until it is nice and thick with no lumps. It is important to keep the motor running as it can clump.
· Dollop about 5 big spoons full or a little over half of the mix onto the base. Leave it until you add the blueberry mix
· Add the blueberries to the rest of the mix and blend until it is back to the smooth creamy consistency again. Dollop the rest into the base around the lemon cream.
· Note: if you used fresh or frozen blueberries and it made the mix too runny you can add more guar gum and agave or just freeze it that will help it stabilize.
· Carefully with the handle of a spoon swirl the two mixes until you get a lovely combination of colours, don’t overdo it or it will turn to mud!! Tap it gently on the bench the settle the mix and smooth the top as much as you can then place it back into the fridge or freeze until it is set.