Best ever chocolate protein energy bar

Oh, my, goodness. I can’t believe I actually made these. They are so amazing and will rock your world if you are into physical activity, missing delicious treats, just need something to get you through the day or want a dessert! Yes, this is the all around awesomeness recipe!

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Make them with glucose and they will serve you as a fantastic workout / hiking energy bar and with zylitol for a snack on a regular day. If you are withdrawing from sugar the high level of protein and fats will curb your sugar cravings!

And…. drum roll… You can also turn them into this delicious treat inspired by Aloha and Naked Treaties (via Sara Wilson). Now, how to make these amazing little things…

I can't believe it's not good for me cups



Chocolate mix (makes one square block approx 15x15x3cm):

50 grams of unsweetened chocolate (If you cant find it easily where you live, you can use 40 grams of cacao/cocoa powder and 40 grams of cocoa butter – It just doesn’t taste as decadent. Alternatively, use Lindts 90% – from memory it only has around 6-7% sugar)

20 grams of Zylitol (diabetic friendly natural sweetener)

Seed and nut mix (makes approx 700 grams in total – you only need 100g for the amount of chocolate above, I just always make a large portion while I’m at it because I use it for other things too. If you only want to make 1 portion – just divide the measures below with 7, but really it ain’t worth it ;))

2 1/2 tbsp peanut butter (chunky or smooth, to your liking)

1 cup sunflower seeds

1 cup pumpkin seeds

1 cup linseeds

1/2 cup chia seeds

2 cups of chopped nuts (I use a mix of hazelnuts, Brazil nuts, cashews and almonds)

1 cup of large coconut chips

3 tbsp oil (coconut or other healthy oil – this is only to make the cacao powder stick)

1 1/2 tbsp cacao powder

1-2 cups of puffed rice, oats or similar

EXTRA: If you are using it as a workout snack, instead of Zylitol, add 40 grams of glucose (or more depending on how hard your activity is). This way you will get energy release at different speeds and keep your energy levels up all the way. I had 2x2cm square every 20 minutes on my recent bush hike/run and was still energetic at the end 🙂

TOP TIP: Including hazelnuts will give the bars a taste of Nutella!!! The more you use, the more of the flavour you will get. Yes, just try roasted hazelnuts in the oven, your house will smell like Nutella…. mmmmm…… Nutella….(okay I will stop saying Nutella now).


Turn your oven to 160C (320F) so it heats up whilst you prepare your nut/seed mix.

Get a medium/large bowl and chuck in all your seeds, nuts and coconut in it.

Nuts n seeds (watermark)


Add the oil to the mix, stir it around so it covers nicely. Add your chocolate and cinnamon powder. Give it another good stir so that you get an even coating and spread on a baking paper and chuck it in the oven for 6-10 minutes (depending on how finely you chopped your nuts and what your oven is like. Let it sit to cool it for a bit.

Seed mix, spices, oven (watermark)

Melt your chocolate in a water-bath (same method as in this recipe) or in the microwave (just be careful not to nuke it – stop when half of it is melted, take out and stir and leave the other half to melt slowly on the kitchen bench, still in the same container). Add your glucose or zylitol (they look very alike, it’s zylitol in the photo below). Stir. Add peanut butter and stir again.

chocolate mass (watermark)

Add 100g of the seed/nut mix and mix until all of it is evenly distributed.

Now line a container with cling film, then add linseeds so that the finished bar will have seeds on the bottom and top (great for workouts and hikes where you don’t want the heat of your fingers to melt and get chocolate on your fingers). Add your chocolate / seed mix. Drizzle more seeds on top. Wrap the cling film to keep the shape you want the bars to take and put it in the fridge to set for at least 1 hour.

Boxig it up (watermark)

Boom – ready to eat!

Or…… Turn them into a delicious blueberry-coconut-cream treat:

See the recipe for the coconut cream filling here (i used Zylitol instead of rice syrup and cocoa butter, less as it goes harder when cold, instead of coconut oil) but roughly it looks something like this (just made with the flesh from one coconut (about 3/4 cup)):

coconut mass (watermark)

And then you just pipe it into my protein bar cups and top with a blueberry. Scrumptious!

Finishing the cups (Watermark)

If you would like to see more gluten, dairy and sugar-free recipes like this you can follow me here (via email, see top right on this page), on Facebook or Twitter.

Healthy chocolate peanut butter snack bars (no-bake, super easy)

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Your biggest problem if you make these? To keep yourself/your partner/family from devouring them too fast!!! I have to hide these and only bring out a portion everyday for them not to be inhaled (we use them as lunch box / work treats, well, and other other time we find an excuse to eat them). Now, how to make them….



50 grams of unsweetened chocolate (If you cant find it easily where you live, you can use 40 grams of cacao/cocoa powder and 40 grams of cocoa butter – It just doesn’t taste as decadent)

40 gram of glucose

2 1/2 tbsp smooth peanut butter (runny)

100 grams of my granola, smashed up into smaller pieces


Melt your chocolate in a water-bath (same method as in this recipe) or in the microwave (just be careful not to nuke it – stop when half of it is melted, take out and stir and leave the other half to melt slowly on the kitchen bench, still in the same container).

Whilst the chocolate is melting, measure out your granola, glucose and peanut butter. When the chocolate is completely melted pour it into a bowl.

First steps

Add glucose and peanut butter. Mix well. (If you are using cocoa powder, sift that into the glucose first, mix well, then add the melted cocoa butter and peanut butter).

Next steps

Add your granola and mix until all the chocolate is evenly distributed.

Last steps

Now all you gotta do is scoop it into a container lined with baking paper, press it down until it’s nice and firm and pop in the fridge or freezer (15-30 minutes) to set. Boom – ready to eat!

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Snack nuts – salted, spicy and sweet

These roasted savoury and sweet nuts are great to prep in advance and keeps really well in an airtight container. perfect for work (or school) snacks!

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Salted nut mix

200 grams raw mixed nuts (I used almonds, cashews and brazil nuts)

1 tsp olive oil

1/2 tsp salt

Spicy cashews

200 grams raw cashew nuts (but you can use any nuts)

1 tsp olive oil

1/8 tsp salt

1/2 tsp paprika

1/2 tsp onion (or garlic) powder

1/4 tsp chili powder (or more or less depending on your taste buds – this is mild to medium spicyness I’d say)

Sweet roasted almonds

200 grams raw almonds

1 tsp vanilla essence

20-40 grams sugar-free white chocolate (optional, the vanilla spiced roasted almonds by themselves are delicious), unsweetened chocolate or if in a pinch, Lindt 90% only has 6.7% sugar in it.


Pre-heat the oven to 175C (165C fan bake / 350F).

Measure out your nuts. For the two savoury recipes, add the oil on top of the nuts and stir with a spoon until they are completely covered, then drizzle you salt or spices over and stir again. For the sweet roasted almonds, add your vanilla essence to the almonds and stir.

PicMonkey Collage - cashews blog

Now, spread the coated nuts on a baking sheet and pop  in the oven for approximately 6-10 minutes (in my oven it took 8 minutes). Let the savoury nuts cool down and box/bag them. They will last for quite a while (longer if kept in the fridge).


If you don’t want to add chocolate you just finish and bag them too. If you want to add the extra part, melt your chocolate, let it cool to the thickness you prefer. Then you just pour it over the almonds in a bowl, mix and spread them back on a baking sheet and let them solidify (or stick them in the fridge/freezer for a short period if you are in a hurry).

Done! Ready to enjoy whenever you feel like it.

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Raspberry ice cream cookie sandwiches

It is officially spring!!!! What better than to celebrate with some ice cream sandwiches.

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Ice cream (VEGAN)

Makes approximately 1 litre of ice cream.

6-8 tsp freeze-dried raspberries (or mint or cacao etc)

2 cans of full-fat coconut cream (400ml)

100 grams of dextrose

1 banana, just ripe enough to eat but not gone spotty yet

Cookies (adapted from this recipe)

1/2 + 1/8 cup rice bran oil or coconut oil

1/2 cup dextrose

1 egg (to make this vegan, substitute for a flaxseed egg, 1/2 tsp Xanthan gum or other egg substitute = make it stick together)

1 tsp vanilla essence

1/4 tsp salt

1/4 tsp baking soda

1/2 cup gluten-free oats (or sub for more coconut or almond)

1/2 cup coconut (desiccated, shredded etc)

1/2 cup ground almond

1 cup chocolate chips (make your own or try my fudgy chocolate or white chocolate – I make a big batch and store it in the freezer for moments like this 🙂 )

VANILLA COOKIES: Add 1/2 cup all purpose gluten-free flour

CHOCOLATE COOKIES: Add 1/8 all purpose gluten-free flour + 1/4 & 1/8 cup cacao powder


Ice cream

Prepare the ice cream using my recipe for mint choccy chip ice cream as a base (using the ingredients outlined above). When the ice cream is ready from the ice cream maker, line suitably shaped bowls with glad wrap  (or make a shape from foil) and pour in some ice cream (to whatever thickness and shape you desire). Now leave these in the freezer for 30-60 minutes so it set a bit more and doesn’t ooze out the sides when you bite into the cookie sandwich.


Pre-heat the oven to 190C (175C fan bake / 375F)

Decide if you want to make vanilla or chocolate cookies (or both) – One batch make around 12 cookies.

Pour oats and coconut pieces into a blender, process until you have a light texture as in the photo below. Set aside for later.

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Pour dextrose and oil into a food processor and set at high speed until fluffy and smooth.

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Add the egg and mix well.

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Add vanilla essence, baking soda and salt. Mix.

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Add flour (and cacao if you are making choccy cookies) gradually until the mixture is well combined well. The vanilla cookie mix should look like the photo below left and the chocolate cookies like the photo below right.

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Transfer the mixture into to a mixing bowl. Add the oat and coconut and combine with your hands. Add the ground almond and combine (chocolate cookie dough shown below).

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Add chocolate chips and combine.

Make 12 cookies from the dough. I used a tablespoon measure (2 tbsp per cookie) to get even sizes). Shape little balls and flatten them out (push back in the dough a little if it cracks at the sides). The ones below are shown without chocolate chips but please do add, they make them, like, 10 times better and a little softer!


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Now pop the cookies in the oven for 8-10 minutes (watch carefully as cooking time depends on the thickness you choose and your oven). Let them cool completely.

Now assemble the ice cream and cookies and enjoy!

If you would like to see more recipes like this you can always follow me here (via email, see top right on this page) or on Facebook.



I totally got inspired to cook a casserole after enjoying one with friends recently. This is a scrumptious version of Vera’s recipe 🙂 It mainly takes preparation time and very little to do after that than wait for the house to fill with wonderful aromas and meat that melts in your mouth.

For a vegetarian/vegan option, add kumara (or other sweet potato), carrots and/or regular firm tofu instead of the beef and bacon. It will soak up the beautiful flavors or the marinade and you can shorten all the timings by half.




Enough for 4 people.

1 kg (2 lbs) of meat suitable for slow cooking, I used beef cut into inch sized cubes.

3 tbsp gluten-free all purpose flour

3 tbsp dextrose

2 tbsp tomato sauce or ketchup

150 ml white vinegar

150 ml port wine or sweet red wine (or for a non-alcoholic option use regular beef or vegetable stock – there is fructose in the wine, so if you want to reduce it use a dry red wine but the taste will be different)

1 tsp Worcestershire sauce (check ingredients for sugar content, I found one with less than 5g per 100g)

Grated rind and juice of an organic lemon (you don’t want all the pesticides in the rind of regular lemons).

1/8 tsp each of ginger, mustard, paprika and curry powder

15-20 prunes (or use less if you want less fructose in this dish)

3-6 slices of streaky bacon cut into thin strips


Dredge your meat or vegan alternative (easiest way is to chuck the flour and meat in a bag and shake until the meat is coated in flour – this is to thicken the stew) and place in the bottom of a casserole dish. Prep all the rest of the ingredients  and add to the meat and and cover with a lid. Let it sit in the fridge for up to 2 hours to infuse all the flavors.

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Pre-heat your oven to 140C (280F) and cook the casserole for 2.5 hours.


Just before cooking time is up, make any accompaniments – such as steamed carrots, potatoes or kumara and serve on a hot plate. Enjoy!

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Burning love

As the otherwise beautiful weather was shattered by a storm shaking the windows and howling outside yesterday evening, we felt like a nice hearty meal. What could be better than return to my childhood roots and put together some ‘burning love’ (brændende kærlighed). This an adaption of my mother’s recipe which is an all-time favorite of mine.


The name burning love is actually a direct translation from Danish which made me think about where the name came from. No definitive answers although some people suggest that it looks like a bonfire if you make a mount of mashed potato with the fried meats on the very top. It is also said that two lovers were cooking the dish once upon a time and were staring too deep into each others eyes (or something like that!) and forgot about the dish, thus earning it its ‘burnt’ name 😉


To make this a VEGAN meal you could substitute the meats for vegan bacon and sausages! Either buy them ready made or you could even try and ‘make’ your own. Check out Vegan Adventures’ bacon here. I am going to try that sometime soon – using gluten-free flour instead or regular flour and glucose syrup instead of molasses (although it will loose some of the flavor by not using blackstrap molasses). You could also try to make your own vegan sausages with this recipe from Hell Yeah It’s Vegan! (using same swaps as above to make it gluten and fructose free).



Enough for dinner for 2.

2 kumara potatoes (or yams or other sweet potatoes)

1 regular large white potato

6-7 long rashers of thin streaky bacon

2 continental/European frankfurters

1 German spicy kransky sausage

A handful celery leaves

Crispy fried onions to sprinkle over the top (you can get these in European delicatessen or other specialty stores. Or, you can make them yourself – all you need is shallots, gluten-free all purpose flour and oil for deep frying. Cut the onions in very very very thin slices and cover in flour. Heat up oil and fry them until they turn brown and crunchy. Then place on paper towels to soak up the excess oil). You can also just swap for regular pan-fried onions.


Heat a pot of water. Peel your potatoes, cut them into big chunks and pop them in the water and heat to a low boil. Whilst the potatoes are boiling, turn a pan to medium-high heat and put on your bacon in one layer so they all get crisp.

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Your bacon is done when it’s nice and crisp and looking almost a bit burnt (but don’t go black, black is not good for your body or taste, only dark brown).

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While the bacon is cooking, get your franks and sausages out and cut into small chunks (or have all this prepared beforehand).

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Take the bacon off the pan and place on paper towels to soak up the excess fat. Leave the bacon fat in the pan and now cook your sausages in this which brings out the most beautiful flavors.

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Chop your bacon into nice thin rows and leave for the moment. When the sausages have cooked, put them aside with the bacon.

Chop a handful of celery leaves finely leaving a leaf or two for decoration (you could use parsley as well, I just always have celery in the house and rarely use the leaves/the top anyways – less waste, more taste).

Now check that your potatoes are ready – you should be able to put a knife in one and have it slide though easily. Pour all the excess water away. Then pour all the fat from the pan into the pot with potatoes and mash away (this is in place of butter and makes it taste delicious – if you want a healthier version, just leave it out, but the taste is not the same). Add a pinch of salt and pepper and stir. Then, just before serving, add half the chopped celery to retain the fresh taste and give it a stir.

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Now all you have to do is plate it up. Place a portion of mashed potato on the plate. Add your bacon and sausage mix. Sprinkle celery and crispy onion on top and finish with a decorative celery leaf. Serve as is or traditionally it’s eaten with tomato sauce or ketchup. Enjoy!

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Danish pancakes (crepes) with blueberry compote

We were away away last weekend and I felt like making something a little different for breakfast. I combined a traditional Danish pancake (which is dinner plate sized and as thin as a crepe – most other nationalities would probably call it crepe) with my 5 minute fluffy mini pancakes, served with blueberry compote and I got this lovely creation:




Enough fr 2 very hungry people or 4 small-regular breakfast sizes (the amount of pancakes depends on the size and thickness you decide to go for).

8 tbsp buckwheat flour

2 eggs (or for a vegan version you can either substitute for a flaxseed egg or add another banana and 1/8-1/4 tsp Xanthan gum)

2 bananas

1 + 1/2 tbsp crunchy peanut butter (or smooth if you prefer)

1/2 cup + 2 tbsp water

3 cups blueberries + extra for decoration if you want

4-5 tbsp dextrose (can be left out depending on how sweet/ripe your berries are and how sweet you like it)

1 tbsp chia seeds


You can of course use any sweet filling, it doesn’t have to be blueberries, it could be strawberries, raspberries etc. You could also just simply spread chocolate (e.g. chocolate peanut butter spread or ‘Nutella‘) on the pancakes and roll them up with a sprinkle of dextrose on top. Or, my favorite as a child – filled with vanilla ice cream and served with chocolate sauce on top (more of a dessert than a breakfast then though lol).


Pre-heat the oven to 60C (160F), this is for keeping your pancakes warm later (don’t go much above this temperature as the pancakes will otherwise dry out).

Place 75% of the blueberries and all the dextrose in a pot with a lid at high heat until it’s boiling, then turn down the heat to low-medium until the berries are starting to fall apart (a couple of minutes).


Give it a little stir so the berries come apart (you want this to happen so that the mixture becomes thicker – otherwise it will be very watery because you are using blueberries), then add the remaining blueberries (keep some for decoration) and simmer for another minute to heat. Depending on how watery your end result is (blueberries vary a lot in their water content) and how much you want the berries to stay whole, you can add more or less chia seeds – they soak up liquids and grow soft so that you hardly notice them and make the mixture thicker.

Whilst the blueberries are simmering away (or make that first, then set aside to reheat later) mash your bananas, add your peanut butter, eggs and dextrose. Stir vigorously until well combined. Then add your water and combine well.

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Put a bit of cooking oil on the pan and heat to medium. Now pour on a portion of the pancake mix, tilt the pan a little if needed to distribute and turn when bubbles have appeared and have popped (as in the photo below left). Your pancake will be beautifully brown (as in the photo below right). If you don’t want it quite so brown, flip the pancake when the bubble appear but haven’t burst yet.

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Start stacking the pancakes on a plate and keep in the oven whilst you make the rest of them, otherwise they will get cold really quickly. When you have finished cooking all the pancakes, re-heat the compote if needed. Then unfold a pancake, fill with blueberry compote and fold (or roll if you can without breaking the pancake, that is the traditional way of doing it).

If you want to get a bit fancy you can make decorative patterns with dextrose or cocoa powder. You don’t even need a stencil, I just folded a piece of paper towel, cut a heart shape (see two photos below left) and put it on top of the pancakes and sprinkle with dextrose on top, then remove the paper heart. You can also do the reverse, just use the other part that you cut out from (see photo below far right) and you will just have a powdered heart instead (or whatever else shape you go for).

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Now eat the pancakes straight away before they get cold. Enjoy!

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Mint chocolate chip ice cream

It is time for an ‘ice cream’ recipe. I’m a massive fan of chocolate and mint, so what could be better than mint chocolate chip ice cream! This one is smooth, minty and creamy – yum!

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Just a couple of notes before you are even thinking about swapping ingredients…. (I am sure you know the feeling of finding a recipe you want to try but are missing an ingredient or two and therefore swap with something else). I was going to make some with young coconut meat (I’ve seen a recipe somewhere with that), but since there was nowhere to get a hold of it, I grabbed a regular (who-knows-how-old-it-is) coconut from my local supermarket and spent ages getting the meat out (which is not easy when it’s hard – young coconut meat is soft and scoop-able). However, let me just say, that was edible but not pleasant enough to eat more of. Then I tried coconut milk and decided it was too ‘soupy’. Third time is the charm it seems though. Coconut cream and banana did the trick!



Makes approximately 1 litre of ice cream.

2 cans of full-fat coconut cream (400ml)

150 grams of glucose syrup (liquid glucose) (or 100 grams of dextrose as in the photo below, but it is nowhere near as smooth and soft)

1 banana, just ripe enough to eat but not gone spotty yet

2 large handfuls of fresh baby spinach (to give it its green color)

2 tsp of mint essence

Chocolate chips (make your own or try my fudgy chocolate or white chocolate – I make a big batch and store it in the freezer for moments like this 🙂 )


Pour all the ingredients into the food processor and set at high speed until completely smooth (or as much as you want). I blended in-between but no need to.

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Then, you pour the mixture into your ice-cream maker for about 25 min. 5 minutes before time is up, add your chocolate chips and then pop into a container to set in the freezer for at least an hour.  This recipe keeps okay in the freezer (it doesn’t go totally hard due to the fat in the coconut, you just need to de-frost it for 15-30 minutes before digging in) but it definitely best if eaten straight away. Enjoy!

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Baked eggs bacon overload

This week I had baked eggs for the first time (at the lovely Richmond Rd Cafe in Grey Lynn – just a shout out for some of the best customer service I have had in a long time, they are super accommodating to any dietary requests, remember previous orders and requests you have had and always go the extra mile) and it tasted awesome! So I came up with a creation incorporating similar elements. Yummy breakfast if you need to spoil someone (including yourself) with something a little bit different than regular bacon and eggs 🙂




Makes two little ramekins – enough for 2 people (or one very hungry person). To make enough for 4, double the recipe.

1/2  of a 425g tin of chickpeas (drained and washed)

1/2 of a 300g tin of tomato paste or puree

1/2 tsp onion powder

1/2 tsp paprika

1/4 tsp garlic powder

1/8-1/4 tsp hot chilli powder

1/8 tsp salt

1/8 tsp pepper

3 tbsp water

4 eggs

2 handfuls of fresh baby spinach

250g streaky bacon (I get the Freedom Farms SPCA approved brand)


Preheat the oven to 175C (350F) and grease two little ramekins (I used ones which were 10cm wide, 6cm deep / 4 inches wide, 2.3 inches deep – keep in mind that if you use a different size the cooking time will change).

Cut up the onion into small chunks and pop in a small pot on high heat. When the onions are starting to turn glossy (and I like to cook mine till they get a nice brown surface as it gives it more taste), add the tomato paste, chickpeas, water and spices. Give it a good stir and pop a lid on it for 10 minutes in order for the flavors to develop (or longer if you want the chickpeas to turn mushy).

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Now divide the chickpea mix into the two ramekins, spoon out two holes for the eggs and pop them in.

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These will turn out with the eggs almost cooked all the way through. If you would like the egg yolk to be soft and runny, make a hollow in the middle, separate the egg yolk and put it in first, then the egg whites on top.

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Cook for approximately 20 minutes or as long as it takes for the egg whites to cook (as soon as you see no uncooked egg whites, take it out the oven or it will cook all the way through). Whilst they are cooking, make the bacon (fry to a crisp on a dry pan, then place on a plate with kitchen towel to soak up the extra fat – better finish the bacon before the rest and then keep warm in the oven than let anything go cold). Plate it all up and it is ready to eat. Enjoy!

If you would like to see more recipes like this you can always follow me here (via email, see top right on this page) or on Facebook.

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Chocolate ‘cheesecake’ with white chocolate spheres

After looking at what seemed like a thousand recipes (okay maybe not that many), I decided to cross some of those ideas, add my favorite flavor (chocolate…drool…) and make a “cheesecake”! I have been waiting quite a while to take this particular challenge on, as, what is a cheesecake after all without dairy!! But, I must say, my first try scored 9 out of 10 from my foodie man, so this is definitely a repeat recipe 🙂

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Makes one small 4 inch wide cake.


1/4 cup of raw almonds (or raw pistachios, I just didn’t have any but that would have been even better)

1/8 cup of desiccated coconut

3 dates

Top layer

3/4 cup raw cashews (soaked overnight)

2 + 1/2 tbsp glucose syrup

2 + 1/2 tbsp cacao /cocoa

1/8 cup full-fat coconut milk

2 tbsp coconut oil (melted)

White chocolate spheres

Please see a new and improved white chocolate recipe here.


Grease a 4 inch spring form with coconut other oil so it will come out easily later (this is equivalent to 2 regular sized cheesecake slices – If you want to make a bigger size quadruple the ingredients).

Then, chuck the almonds, dates (remove pits) and desiccated coconut in a food processor and run it until the texture is crumbly but it stick together firmly when you squeeze it (see photo below in the middle). Press down firmly in the bottom of the spring form.

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Now, get all your ingredients for the top layer, except for the coconut oil, and process until smooth, then add the oil whilst processing and continue until it doesn’t get any smoother (remember, you want that creamy cheesecake feeling!).

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Layer half of the filling on top of the crust in the spring form. Then make 4 spherical hollows (or any shape you like) and pour in the white chocolate (keep in mind that it will turn hard when it sets and give you a nice crunch to it – if you rather want it more smooth add a little canola oil to the white chocolate). Then layer the last filling on top, swirl and pop in the freezer for a couple of hours to set. Now you can carefully take off the form and store in the fridge (or eat!). Enjoy.

If you would like to see more recipes like this you can always follow me here (via email, see top right on this page) or on Facebook.

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