Wholefoods Workshop
& Food Coaching
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RAW BANANA CREAM PIE
Ingredients:
Crust:
1 cup raw almonds
1 cup shredded coconut
1 cup pitted dates
2 pinches salt
1 tbsp water
Filling:
2 ripe banana
1 1/2 cup coconut milk
1/2 cup pitted dates (soaked)
pinch salt
1 tbsp lecithin
1/2 cup coconut oil
1/2 tsp vanilla powder
Directions:
Crust: Put all the dry ingredients into a food processor untill it resembles a fine crumb. Add the water then mix till it sticks together.
Filling: Put all the ingredients into a blender and blend till smooth. Pour over the pie crust and chill for 6 to 8 hours. Top with coconut shavings or slices of fresh banana.
RAW STRAWBERRY ICECREAM
Ingredients:
1 cup frozen strawberries
1/2 cup coconut cream
1 tbsp rice malt
1 tsp chia seeds
Directions:
Put all ingredients in a high speed blender and blend until smooth.
APPLE CINNAMON MUFFINS
Ingredients:
1 cup of applesauce
1/2 cups coconut flour
3 eggs
2 tsp cinnamon
2 tbsp raw honey
1/4 cup of coconut oil
1 tsp vanilla powder
1 tsp baking soda
Directions:
1. Preheat the oven at 180 degrees
and grease muffin pans.
2. Mix all the ingredients in a big bowl, let it sit for 5 minutes.
3. Spoon into greased mufin tins.
4. Bake for 15 - 20 minutes. Keep an eye on them.
5. Let cool for a few minutes than drizzle with honey or top with cashew cream.
CHOCOLATE COCONUT BISCUITS
Ingredients:
1 cup oats
1 cup shredded coconut
1 cup cacao nibs
3/4 cup melted coconut oil
2 tbsp raw honey
1 tsp bicarbonate of soda
2 tbsp buckwheat flour
1 tbsp hot water
Directions:
1.MIx the dry ingredients together.
2. Add the hot water and bicarbonate of soda together then mix the remainder of the ingredients together to form a dough.
3. Put a tablespoon of the mixture onto a lined baking tray and cook at 180 degrees for 15 minutes.
SPICED PUMPKIN PIE
Ingredients:
Crust-
3/4 cup raw almonds
1 cup raw pecans
1 cup dates
pinch sea salt
Blend everything in a food processor than press into a pie dish
Filling-
2 cups steamed pumpkin
1/3 cup maple syrup
Juice of 1/2 a lemon
1 tsp cinnamon
1 tsp Chinese 5 spice
1/3 cup melted coconut oil
1/3 cup coconut cream
3 tsp psyllium husk
Pinch of salt
Directions:
Blend everything in a high speed blender till smooth and creamy. Pour over pie crust and chill for 4 to 6 hours.
BLONDIES
Ingredients:
1/3 cup coconut butter
1 1/2 cup raw almonds
1 tbsp Lucumma powder
4 tbsp maple syrup
1/2 cup pitted dates
1/2 tsp vanilla powder
1/4 tsp sea salt
Zest of half a lemon
Pinch of nutmeg
1 cup buckwheat
To make coconut butter:
Put 1 cup of desiccated coconut into a food processor along with 1 tbsp coconut oil. This takes about 5 to 10 minutes, so be patient.
Add everything else to the nut butter apart from the buckwheat and blend till it becomes sticky. Add the buckwheat and pulse to mix in well. Press into a lined baking tray and refrigerate for 1 hour. Slice into bite size servings.
RAW CARROT CAKE
Ingredients:
1 cup walnuts
1 cup dates
2 cups of grated raw carrot (remove excess moisture if possible)
1 tsp grated ginger
1 tsp cinnamon
1/4 tsp nutmeg
1/8 tsp sea salt
3/4 cup of goji berries
2 tbsp chia seeds (they will soak up any excess moisture)
Directions:
Place the dates and walnuts into the food processor and pulse till well combined.
Add the remainder of the ingredients to the food processor and pulse till well combined. I like it a bit chunky. Press the mixture into individual silicone moulds or into a spring moulded cake tin for a large cake. Place into the fridge and chill.
Cashew butter frosting ingredients:
1 cup cashews (soak for one hour)
6 dates (soak for 1 hour)
1 tsp vanilla powder
2 tbsp coconut oil, melted
juice from 1/2 a lemon
pinch of sea salt
2 tbsp of water (use soaked date water)
Directions:
Place all of the ingredients into a food processor and whiz for aprox 5 mins to get the mixture smooth. Scrape down the sides as you go and check to see if you need any more lemon juice for tang. Place the mixture on top of your carrot mixture and chill. This recipe seems fussy, but is worth the effort once you taste it.
Tip:
Keep a spoonful of the walnut and date mixture to sprinkle on top of the cake when finished to decorate.
CARAMEL FUDGE
Ingredients:
1 cup dates
1 cup raw macadamia nuts
pinch of salt
juice of 1/2 a lime
Directions:
1.Put the raw nuts, salt and macadamia nuts into a high speed blender and blend for approx 5 minutes until it becomes a smooth ball.
2. Add the lime juice then mix till well combined.
3. Lay the mixture onto a cling film lined tray, top with more cling film than press out so it is flat.
3. Freeze for 30 min than cut up into small bite size squares. Keep in the refrigerator for two weeks.
RAW CHOCOLATE AVOCADO MOUSSE
Ingredients:
2 ripe avocados
1/3 cup raw cacao
1/4 cup melted coconut oil
3 tbsp rice malt
1 tsp vanilla powder
Directions:
Place all of the ingredients into the food processor and whiz till creamy and smooth. This could not be easier or tastier. Guilt free chocolate treat.
Tip:
To make a chocolate mousse cake use the recipe from the RAW CHOCOLATE TRUFFLES as a base. Press the mixture into a spring loaded cake base than chill. Make the RAW CHOCOLATE AVOCADO MOUSSE and place on top of the nut base. Chill the whole cake. This is crazy good.
CHOC CHIA PUDDING
Ingredients:
1/4 cup chia seeds
1 1/2 cups coconut milk
1 tbsp raw cocoa powder
2 tbsp rice malt
1 tsp vanilla powder
1/2 tsp cinnamon
Directions:
1. Mix all the ingredients in a big bowl, cover than store it in the fridge for a few hours before serving
RAW CHOCOLATE PIE
Ingredients:
Crust:
1 cup raw almonds
1 cup shredded coconut
1 cup pitted dates
Directions:
1. Mix all of the ingredients in a food processor until it becomes sticky. You may need to add a tbsp of water if it is to crumbly.
2. Press into the bottom of a pie dish and refrigerate.
Filling:
1 can coconut milk
3 tbsp raw cocoa
3/4 cup soaked cashews
1 cup of soaked pitted dates
2 tbsp of lecithin or psyllium husk to thicken.
pinch of sea salt.
Directions:
1.Put all the ingredients except the lecithin into a food processor and whizz till combined.
2. Add the lecithin then whizz till it mixes in.
3. Pour over the chilled pie crust and let it set for 6 to 8 hours.
Tip:
Soak your cashews overnight because they become creamier in the dessert.
Also soak your dates because it helps to blend them into the mixture so you don't have any chunks of date. If you are short on time to soak, pour hot water over them.
PEANUT BUTTER CUPS
Peanut Butter Cups-
1 cup raw peanut butter
1/2 cup shredded coconut
2 tbsp raw honey
2 tbsp protein powder
1/2 tsp sea salt
Mix all the ingredients together and press into moulds. Leave enough space for the chocolate.
Raw Chocolate-
1 cup raw cacao
1 cup melted coconut oil
3 tbsp raw honey or maple syrup
Mix all together and pour over the peanut butter mix. Refrigerate till set.
GLUTEN FREE NUT FREE LEMON SLICE
Ingredients:
1/2 cup coconut flour
1 cup shredded coconut
3 eggs
Juice and zest of 1 lemon
1/4 cup maple syrup
1/4 cup coconut oil melted
1 tsp vanilla powder
1 tsp baking powder
pinch of salt
Directions:
1. Preheat the oven at 180 degrees
and grease a baking tray.
2. Mix all the ingredients in a big bowl, let it sit for 5 minutes.
3. Spoon into greased tin.
4. Bake for 15 - 20 minutes.
5. Let cool for a few minutes than enjoy.
LEMON CAKE
Ingredients:
6 eggs
4 tbsp melted coconut oil
1/4 cup lemon juice
3/4 cup almond milk
Zest of two lemons
1/2 cup honey
2/3 cup coconut flour
1 tsp baking soda
1/4 tsp sea salt
Mix the eggs first untill light and fluffy. Add the remainder of the ingredients and mix well.
Pour into a lined cake tin and bake for 30 to 40 min on 180 degrees.
Glaze
2 tbsp lemon juice
2 tbsp coconut oil
2 tbsp honey
Put the ingredients into a pan and bring to a boil.
Turn down the heat and allow to bubble so the lemon juice evaporates. Pour over the cake when the cake is still hot from the oven. Allow to cool.
