I bet you’re thinking how can these be “cream” when they’re dairy free?
I’ve used a little trick which I think is pretty clever, which is to soak some cashews in water for a few hours to soften them, then I blend them with water or plant milk until smooth. It makes the best creamy sauce which pairs really well with the strawberries and some vanilla, plus you get more fibre too, you have to try it!
I’ve also kept these quite low sugar with most of the flavour coming from the fresh berries and only 1 tablespoon of added sweetness so that they still taste good but without a ton of sugar, retraining your taste buds to adjust to natural sweetness from fruit will really benefit you in the long run and you’ll appreciate flavours so much more, just give yourself time.
You’re also getting good nutrition all while using the normal ingredients you’d use for porridge, totally means they’re okay to have for breakfast as it’s like having porridge in bun form!
Getting the most from your berry bites
I had a little think while developing the recipe for these and tried my best to come up with a combination of ingredients that really provided benefits and complemented the other ingredients.
For example, did you know that although most berries are packed full of antioxidants, some components in dairy products actually bind to them and prevent their absorption, therefore by using a dairy free recipe you are getting the max antioxidants. Furthermore, the vitamin C in the berries can help absorption of iron from the cashews and oats. You also get a source of copper and magnesium from the cashews plus healthy soluble fibre from the oats which your gut loves!
Super easy healthy wholemeal bread that doesn’t require any yeast or kneading, basically no skill required as I’m a very lazy baker so I use this as a cheat so I can still have bread without the fillers or preservatives and with minimal effort!
Bloat free bread
If you’ve ever struggled with digesting typical store bought bread then I highly recommend trying this just once. You can bake it right away if you’re short on time but using the cultured buttermilk/kefir (see notes below) and allowing the flour to activate/ferment for a few hours (optional) will help with digestion. Plus you don’t get any added sugars, emulsifiers or preservatives that can affect your gut. Adding this to your eating plan means you still get your bread fix and easy meal prep but in a much healthier way.
Toasted with eggs
I’ve used this for both sweet and savoury recipes, it works great with either. It’s also lovely when lightly toasted. One of my fav recipes for it which isn’t pictured here is some grated apple, cinnamon and nut butter <3
It also goes really well with my Hulk dip or green shamrock spread
As you can tell from the colour, it really is super green AND filled with super greens! A healthy snack to either prepare you for or recover from St Patrick’s day (giving your liver some greens will help keep it in good shape).
This is a variation on my Hulk dip, with the base being peas and avocado plus a touch of spirulina for that deep green colour and a boost of B vitamins (and others) but this time the big flavour comes from spicy hot sauce and fragrant fresh basil.
Making your own dips like these with nutritious ingredients is so easy and much healthier than store bought options, when I’ve cooked up some bread or something nice to go with a dip I’ll make a big batch of it so that I’m sorted for the next few days.
It’s also a really easy way to squeeze extra veg and goodness into your meals by centring the bulk of the ingredients around veggies or pulses.
These bars are great for anyone with gut issues and also pre or post workout plus they’re way better quality than most protein bars on the market. I used a hydrolysed collagen based protein powder here (not suitable for vegetarians) as it can have a number of benefits for different areas of the body such as joints, skin and gut. (See the link further on down for more info).
Tip: Collagen protein can be hard to find in the UK so I get mine from amazon.
Collagen powder may sound strange but it’s a great protein and supplement to add to your diet if you’re trying to heal any gut issues due to its high content of glutamine, glycine and proline which help your mucosal lining “heal and seal” i.e. helps gut cell repair. Your gut lining renews itself frequently so any help it can get is good.
This recipe is also grain and refined sugar free which are big irritants to the gut, instead I’ve used baobab and lemon for flavour, lots of the goodness from the lemon is in the oils that come from the zest which also gives lots of flavour.
Baobab is a low sugar fruit powder that has a citrus like flavour and is filled with antioxidants and good vitamin C content, plus it tastes great when combined with tropical coconut. In addition, it also acts as a prebiotic which means it’s fuel for the good bugs in your gut. If you’ve never tried it before and have gut issues, try a small amount first to see how you tolerate it then make this recipe.
I’ve also added just a touch of raw local honey which is some of the best kind (and quite affordable), this is because when you consume raw local honey you also get pollen and microbes from your area which help you to digest food better, it can also help over the long term with seasonal allergies such as hay-fever by slowly allowing your body to build up a tolerance/defence to the local pollen and allergens. Get as local as you can and use it raw whenever you can (don’t plunge it straight into boiling tea).
-vit C in baobab helps reduce muscle soreness & provides antioxidant protection
-good fats (MCT’s) from coconut used quickly as energy and digested easily
-collagen protein for workout recovery and great for your joints + gut
-low in sugar & grain free
Although more studies need to be done, the combination of vitamin C and collagen protein may be helpful for ageing skin as vitamin C acts as an antioxidant to protect skin but also boosts collagen production by your own body, plus, getting collagen through your diet can be helpful as it depletes as we get older and it is one of the substances that keeps skin looking tight, young and with less wrinkles.
For a deeper understanding of collagen benefits see here where Dr Axe explains it further.
I threw together this dip in a rush one evening and couldn’t get over just how good it tasted!!
I promise it tastes waaaay better than it looks, the peas are mildly sweet, the avocado gives creaminess and the lemon and garlic are strong flavours which work really well together.
I love the deep green colour it has which comes from the spirulina powder and is why I called it the “Hulk” dip, this is also probably a good thing to call it for a chance that kids will eat it haha.
You can use it as a healthy dip or spread it on oatcakes or some sourdough toast, move over smashed avo!
It’s actually so delicious!
There’s loads of benefits to this dip (aside from flavour), to begin, it’s great for immunity because of the vitamin C rich lemon juice, the raw garlic and cayenne pepper. there’s B vitamins in the peas, avocado and spirulina which are great for energy and the good fats and lemon juice are good for skin too.
As I mentioned in my recipe for banana PB spirulina flapjacks, lots of people buy ingredients like spirulina and don’t know how to use it so this is another one to help you use it up, plus the flavour is covered completely by the dominant garlic & lemon.
This stuff really is a dream to eat.
In fact, it’s so good that I rarely share it with anyone, normally I like to give my recipes to others to try and get feedback on them but when one turns out so delicious I usually just end up keeping it all to myself which is what happened with this one!
And yes, this IS healthy fudge!
Made from pure cashew butter which is rich in fibre and good fats but also provides a source of iron, when it’s combined with coconut oil and left to set it firms it up and gives a lovely, thick fudge like texture.
Add in the coarse salt for savoury contrast and some lucuma powder for a mild sugar free “caramel” like taste and you’re on to a winner.
Loco for lucuma
FYI, lucuma is a fruit that’s been slowly dried out and ground into a powder, it has a mild, sweet, almost caramel flavour which is why it works so well here, you can now get it online or in health food stores and I’ve even seen certain brands in the supermarkets!!
If you want to experiment with lower sugar recipes this is a great ingredient to have. I used Sevenhills wholefoods (find it on Amazon) organic lucuma as it was the brand lowest in overall natural sugar but other brands will work just the same.