Tahini energy bites (nut free)

These tahini energy bites are a delicious and nourishing way to get a boost of energy.
Tahini, aka sesame seed paste or sesame seed butter, is a great alternative to the commonly used nut butters.
As a bonus it contains relatively good quantities of calcium, magnesium, selenium and Vitamin E as well as zinc.

Now onto a little bit about energy.
It’s pretty easy to get a burst of energy, theoretically, we just need something sweet to power us.
BUT if we rely on sweets/ chocolate/ ultra-processed treats, that initial burst of energy disappears in sub 30 minutes.
That’s not all. Not only does that energy disappear, we are actually left with less energy after that 30 minutes than the energy we started with before the sweet treat. It causes an energy dip, or crash if you like.
The trick is to combine the sweetness with fibre, fats and protein from wholefood sources.
Fats, fibre and protein slow the rate at which energy is used, giving us a much more prolonged energy source and no crash.

A small note
I added orange zest and juice for a different flavour profile, but feel free to leave this out. The recipe works just as well without it.
Secondly, only use the zest of organic oranges. The conventional stuff is covered in antifungal agents that are not particularly great for human health.

Choosing tahini
The taste and flavour of tahini varies considerably.
The better jars of tahini will come from Middle Eastern stores, have a whiter colour and lighter flavour.
Supermarket tahini is a little bit hit and miss. Some can be a bit bitter, which means you may need to add extra sweetness to your recipe.

Here is how to make these tahini energy bites:

Ingredients to make 6(ish) energy bites

1 tablespoon of tahini
1 tablespoon of agave, honey or maple syrup
A pinch of cinnamon
3 heaped tablespoons of oats
1 tablespoon of desiccated coconut
1 tablespoon each of 3 different types of seeds, I used pumpkin, sunflower and chia. Ground flax and hemp seeds also work.
1 tablespoon of chocolate chips, roughly chopped - optional but dark chocolate does contain more magnesium
1 tablespoon of orange juice from an orange not a carton
The grated zest of 1/5th of an organic orange

Method:
1. Mix the tahini and agave and stir well until combined. You should end up with the texture of a runny nut butter. If it’s all stuck together, then add a tablespoon of water to loosen it.
Different tahinis will have different fat and moisture content so the water may or may not be needed.
2. Add the remaining ingredients.
Stir everything really well to combine it.
At this point, you should be able to press the “dough” together to form one mass. If it is all sticking together, then take a teaspoon of the mixture and roll it into a ball.
If the mixture is too wet and therefore just a sticky mess, then add more oats.
If it is too dry then add more moisture. Typically, aim to combine a teaspoon of tahini with an equivalent quantity of agave, mix into a paste and add that to the rest of your ingredients.

Berry cheesecake semifreddo(ish)

I have an amazing treat for you.
It’s no secret that I’m a fan of desserts and I’m especially fond of them if they are full of goodness.
This berry cheesecake semifreddo(ish) dessert is just that.
A higher protein treat full of nourishing berries and a base made of oats and seeds. It’s technically healthy enough for breakfast because if we think about it, it’s actually just berries, yogurt and granola. 🤫
In case you aren’t familiar with semifreddo, it’s basically melting ice cream. Semifreddo = half frozen.
Here is how to make it:

Ingredients for 4 generous portions

For the oat base:
25g pumpkin seeds
50g oats
70g Medjool dates, pitted (4-5 dates approximately)
50g of butter or 2 tbsp coconut oil

For the berry yoghurt layer:
250g of full-fat Greek yoghurt or equivalent plant-based yoghurt
150g of berries - I used a mix of frozen strawberries & raspberries
3 tbsp of agave, maple syrup or honey
1 tbsp of lemon juice
I also added a tablespoon of rose syrup but this is entirely optional

Method:
Line a small loaf tin with greaseproof paper.
To make the base, blitz the oats, dates and seeds in a food processor or blender until they resemble crumbs. Transfer to a bowl.
Melt the butter or coconut oil.
Stir the butter or coconut oil into the oaty mix.
Transfer to the lined loaf tin and press it all down to form a base.
To make the berry yoghurt layer, blend all of the ingredients until smooth.
Pour the yoghurt layer over the base and freeze for at least 4 hours.
When you are ready to eat it, remove it from the freezer and allow it to defrost slightly for around 20 minutes before serving.
Slice into generous portions and serve with a few extra fresh berries if desired.

If you like pina colada

Then you’ll enjoy these cooling ice lollies of goodness.
Reality: ice lollies are the easiest thing to make and can be useful in helping you get to that 10-a-day veg & fruit target.
These pina colada(ish) ice lollies were made on a particularly warm day at the Ibiza retreat. In lieu of being in Ibiza, they are a nice cooling treat for warm British days too.
As a bonus, they are full of nutrients.
Here is how to make them:

Ingredients to make approximately 8-10 ice lollies
1 ripe pineapple, the riper the better
4 kale leaves, stems included
1 lime, juice only
Option: 1/2 a tin of coconut milk

Method:
Peel the pineapple and chop it into chunks. No need to remove the core of it, it processes well and contains extra juice.
Wash the kale.
Squeeze or juice the lime.
Either run everything through a juicer or blend everything using a blender and strain through a fine mesh sieve, nut milk bag or muslin cloth.
If you want to add extra pina colada(ish) vibes then incorporate 1/2 a tin of coconut milk.
Divide the juice between ice lolly moulds.
Freeze & enjoy.

Raw walnut and chocolate ganache tarts

If you are a fan of dark chocolate, you’ll enjoy these decadent raw walnut and chocolate ganache tarts. They are the perfect partner for a freshly brewed cup of coffee.

The tarts are “raw”, meaning they naturally preserve the stellar nutritional profile of the whole food ingredients used. Walnuts and raw cacao both contain a phenomenal array of nutrients, including Omega 3 fatty acids (walnuts), iron and polyphenols (cacao).

What I love about this recipe the most is its fuss-free nature. It’s a simple assembly job of a few select ingredients yet they look and taste impressive.
If you happen to double up on the recipe, the tarts can be stored in the freezer until you need them. Just take them out 10 minutes before serving.

I will be showing you how to make this super tasty treat during cookery demonstrations at food & drink festivals.
Here is where I’ll be stepping on stage: food festivals

Equipment needed:
4” tart cases with removable bottoms
A blender (any but a high speed one like a Vitamix makes things a lot easier)

Ingredients to make 3 tarts

For the base:
50g of oats
50g of California Walnuts
5 medjool dates
1 tablespoon of coconut oil

For the ganache
40g of good quality raw cacao or cocoa
80g of agave or maple syrup
1 pinch of sea salt
1 heaped tablespoon of coconut oil
1/4 teaspoon of cinnamon

Method:
To make the base, pit the dates and pop them in a small bowl.
Pour in just enough boiling water to cover them and let them steep for 10 minutes.
Drain the water and transfer the dates to a small blender. Pulse until it turns into a rough paste.
Add the oats to the same blender jug/ cup and blend again to turn the oats into a rough oat flour.
Add the walnuts and pulse lightly to break up the walnuts, leaving some smaller chunks for added crunch.
Melt the coconut oil and mix this into the walnut, oat and date mixture.
Add 1.5 tablespoons of the mixture to each tart case.
Press the mixture into the tart cases, working them up the edges.
Pop the tart cases in the freezer whilst you make the ganache.
To make the ganache, mix the agave, cacao, salt and cinnamon in a small bowl until well combined.
Melt the coconut oil and combine this with the cacao/ agave mixture.
Pour the ganache into the tart cases.
Freeze for 30 minutes before serving.