Desserts – Page 3 – Nat's Ladle

Vegan Watermelon & Peach Smoothie

Published on March 1, 2017 by nathaliejasmin2019Leave a comment

I am on a quest to enjoy all my favourite summer fruits again before autumn definitely hits us. What a revelation to find some frozen watermelon in my freezer which I had wisely deposited there when they were in peak season. I love watermelon on a hot day and have found that frozen watermelon makes the most amazing and refreshing smoothies and shakes. Throw some fresh peaches into the mix and you got a super yummy, creamy, indulgent yet entirely vegan watermelon & peach smoothie!

Watermelon just screams “summer!” like no other fruit does and is one of my favourite breakfasts and snacks on a hot day. But watermelon also shines as a smoothie ingredient. Due to its natural sweetness there is no need to add a lot of other sweeteners to achieve delicious smoothies. Thanks to its high water content you do not have to add much liquid at all to get things blending. Besides its great taste and in spite of being mainly water, watermelon is also extremely good for you. It is an outstanding source of fibre, healthy carbs, antioxidants and electrolytes and hydrates you much better in the hot season or after a workout than just plain water.

This is a very simple smoothie with only four ingredients, requiring just a few minutes of your time, which will wow you with mind-blowing results. If you only have fresh watermelon at hand but want to get going with this recipe immediately, just add a few icecubes. I recommend freezing some watermelon though if you have the chance. Trust me!

Vegan Watermelon & Peach Smoothie

Serves one

1 cup frozen watermelon cubes (1 cup fresh watermelon cubes and a handful of ice cubes)
half a frozen banana or a handfull of frozen mango
dash of plant milk to mix
2 fresh peaches

Just blend all ingredients in a high-powered blender.

Enjoy!

Healthy Coco Pops Squares

Published on February 27, 2017 by nathaliejasmin2019Leave a comment

Of all my unhealthy childhood favourites, sugary breakfast cereals definitely top the list. And of all breakfast cereals coco pops was always the winner. I mean, c’mon, a CHOCOLATE milkshake only CRUNCHY? The flavour of chocolate and the texture of crunch? Can it get any better than this? And don’t even get me started on the cute monkey and his catchy theme song. And coco pops squares…yum! Who needs muesli bars? Coco pops are the best! If you think so too (or have a kid who does), I can definitely help to create a healthier version of a childhood favourite: healthy coco pops squares! Who is in?

Rice bubbles with raw cacao and low GI brown rice syrup instead of all this high-fructose corn syrup provide for a delicacy that will satisfy your sweet tooth without sending your blood sugar soaring. These healthy coco pops squares are light and airy, crunchy with just the right amount of sweetness, and beautifully chocolatey. They are also very low in fat – perfect if you love chocolate but are concerned about the fat grams. This is an indulgence that won’t weigh you down. And due to the rich taste and satisfying chewy texture of these healthy coco pops squares, a little goes a long way and you won’t need much to get you through the feared 3pm slump.

These healthy coco pops squares are some easy to make and affordable goodies, perfect for gatherings and kids parties, but also to indulge your sweet tooth after a meal without overindulging. Please note that while this is definitely a better-for-you version than traditional coco pops squares, it is still a treat that should be treated like a treat and enjoyed in moderation.

Healthy Coco Pops Squares

Makes 10 squares

3 cups (gluten-free) rice bubbles (I use Freedom foods)
half a cup brown rice syrup
1 tbsp coconut oil
dash of vanilla extract
3 tbsp raw cacao
pinch of sea salt

Line a 10x20cm baking pan with baking paper. Pour the rice bubbles into a large mixing bowl. Gently melt the brown rice syrup with the coconut oil, vanilla extract, cacao and salt until fully combined. Pour into the bowl with the rice bubbles and gently stir through until fully incorporated and all bubbles are coated with the mixture. Press into the prepared pan and press down very, very firmly until very firmly pressed down (and I mean firmly!). Freeze for one hour, then lift out of the pan and cut into ten squares with a very sharp knife. Store in the fridge for up to a week.

Enjoy!

Mango Nectarine & Baobab Smoothie {vg}

Published on February 25, 2017 by nathaliejasmin20191 Comment

Summer is clearly coming to a close in Australia. This, sadly, means saying farewell to some of my favorite fruits. Strawberries, raspberries, cherries, apricots, watermelons – oh, and mango and nectarines, of course. The flavour and texture of mango and nectarines complement each other so well, so why not throw them together. My newly found love for the fruity and tangy taste of baobab led to the idea for a mango nectarine & baobab smoothie!

This smoothie is thick, creamy, and refreshing, a bit like a mango lassi. It is, however, less sweet and has a slightly tangy, yogurt-like flavour which I absolutely love – without any dairy! You would never think that this creation is vegan, refined sugar free, low in fat and good for you. I have already raved about the health benefits of baobab in my recent blog post about lemon poppyseed & baobab bliss balls. Baobab is shock full of electrolytes (great to hydrate on a hot day!), has more antioxidants than goji and acai (hello glowing skin and healthy immune system), plus fiber, vitamin C, potassium, magnesium and calcium to boot!

While technically not mandatory for the purposes of this smoothie, the addition of baobab boosts the already amazing health benefits of mangoes and nectarines. Think fibre, vitamin C, vitamin A, antioxidants, vitamin E and much more. With its unique fruity and zesty taste, baobab with mangoes and nectarines makes for a winning summer flavour combination – not only in summer!

Mango Nectarine & Baobab Smoothie

Serves 2

250 g frozen mango
3-4 fresh nectarines
one cup soy milk or other plant milk
4 tbsp baobab powder
mint to serve (optional)

Blend fruit, milk and baobab until nice and smooth, divide between two glasses and serve with mint and fresh fruit.

Enjoy!

Lemon, Poppyseed & Baobab Bliss Balls {vg, gf}

Published on February 23, 2017 by nathaliejasmin20191 Comment

I have a confession to make. I am addicted to bliss balls. /Have you checked out these, these, these and those beauties yet?) They are easy and quick to make, generally require only a few easy ingredients and are a great portable way to beat the mid-afternoon slump (and keep your toddler happy). They are also incredibly customisable. Generally speaking, as long as you got dates and either nuts and/or oats, you can make bliss balls. And you can make them your own. Add cocoa, vanilla, your favourite superfoods…the options are endless. That’s why I thought i come up with something different compared to the standard cacao-based bliss balls and offer you an old favourite: lemon and poppyseed. And because I am a health geek and like my superfoods, they are not only lemon & poppyseed bliss balls, but lemon, poppyseed & baobab bliss balls.

You might not have heard about baobab powder. Touted as the queen of superfoods, it is a highly nutritious fruit of the African Baobab tree. It is naturally raw, vegan and gluten-free and bursting with antioxidants, fiber, electrolytes, minerals and vitamins. Baobab has more fibre than chia seeds and almost 5 times as much vitamin C as goji berries. Please note that the use of baobab is not essential to make these bliss balls work, but I thought it would be nice to include a recipe for a superfood I recently discovered as you might be interested how to use it (I always try to extend the use of superfoods beyond adding to smoothies). Baobab also has a nice subtle fruity flavour that goes well with something lemony.

These bliss balls furthermore boast dates, oats, and coconut flour and are therefore packed with more fibre and minerals. Poppyseeds are a great source of iron, copper, calcium, magnesium and zinc and have been traditionally used in ayurveda for glowing skin. I love these lemon, poppyseed & baobab bliss balls so much. Their tangy taste has something cheesecake-y about them, and due to their high fibre content they keep me full and happy until the next meal. They are also refined sugar-free, with healthy, slow-burning carbs from dates and oats and only very little fat. I hope you enjoy them!

Lemon, Poppyseed & Baobab Bliss Balls

Makes 20 bliss balls

10 pitted dates (any dates will work, but if not using Medjool dates, you will have to soak your dates for a few minutes in hot water to soften them up, then drain well)
1 cup oats, ground to a fine meal
half a cup coconut flour
juice of one lemon (or less if you prefer it less lemony)
half a cup dessiccated coconut
2 tbsp poppy seeds
1 tbsp baobab powder

Blitz all ingredients in a high-powdered blender until well combined and starting to stick together. Leave the mixture in the fridge for ten minutes to firm up, then roll into 20 balls and store in the fridge. They will get more delicious over the coming days!

Enjoy!

Blueberry Muffin Smoothie Shake {vg, gf}

Published on February 19, 2017 by nathaliejasmin2019Leave a comment

Unless you lived under a rock this past year, you would have probably tried a smoothie for breakfast. You might have had a smoothie on top or instead of your usual meal. Maybe you’ve read that it’s a great way to get nutrients in. After all, you can pretty much put anything in it. Or maybe you wanted to try this lowcarb double chocolate weightloss shake your co-workers are raving about. After all, it was half-price at the supermarket this week. Chances are, you were hungry again one hour later and reached for your colleague’s snack size mars bars or got some exercise by getting that enticing blueberry muffin in the café down the road. With a large full-cream latte and two sugars, of course). Bye bye, healthy goals for the new year! To avoid scenes like that from now on, here comes my blueberry muffin smoothie shake!

The truth is, while I am a big fan of smoothies for breakfast or any time of the day for various reasons (as demonstrated here, here, here and here), blended fruits and vegetables are not a complete meal, not even if you add protein powders. It’s healthy, slow-burning carbs from starchy wholefoods such as grains and legumes that keep you full until lunch (and away from the patisseries and vending machines). This blueberry muffin smoothie contains fruit, your favourite milk and favourite protein powder just like any other smoothie, but with the addition of oats (preferably soaked overnight for an ultracreamy texture). I can’t praise the benefits of oats highly enough, and one of their definite perks is that while they do contain carbs and fat, you get a lot of satisfaction per calorie so to speak as they keep your belly full and happy for many hours and are therefore a health geek’s BFF.

I called this a blueberry muffin smoothie shake as it tastes a bit like a blueberry muffin, though much much better for you. It is thick, creamy and immensely satisfying. Customise this according to your liking. Sub your favourite fruit, milk, sweetener or protein powder. Add your supplements and/or some greens to supercharge your breakfast or afternoon snack. If you want to take this a step further, you could use soaked buckwheat groats instead.

Blueberry Muffin Smoothie Shake

Serves 1

Half a cup rolled oats, soaked overnight in water or plant milk (use certified gluten free if required)
a handfull of frozen berries
one scoop of protein powder (if using plain protein powder, add some vanilla and stevia or your favourite sweetener to taste)
half a tsp of cinnamon
any supplements (maca, probiotics etc.)

Simply blitz all ingredients in a high-powered blender and enjoy! You probably don’t need any more liquid as the soaked oats will be liquidy, but feel free to add more plant milk to achieve the desired consistency.

Enjoy!

Ultracreamy Green Smoothie (with secret ingredient!)

Published on February 3, 2017 by nathaliejasmin20191 Comment

No food blog – and no hipster café – is complete without a green smoothie nowadays. And that’s why I don’t want to hold back with my ultracreamy green smoothie.

Green smoothies can be a bit like cold vegetable soup. They are usually not creamy and indulgent unless they have lots of avocado and/or nut butters in. Now, dont get me wrong, avocado is definitely one of the healthiest foods under the sun and I love them (Avocado tarts or avocado brownies, anyone?). If you are trying to limit the fats in your diet, however, or have financial constraints (as avos can be rather exxy), they might not be your first choice. Thankfully, you can have an ultracreamy green smoothie without the fat – and we are not talking a chemical crap fest here like many things are that are labelled “low fat”, we are talking…beans.

Yes, you read that right. This smoothie contains beans. The protein and starch in the beans provides for ultimate creaminess, bulk and fluffiness as you would normally only achieve by putting LOTS of bananas and LOTS of avocado in. Just 2 tablespoons of any beans mean that you save a lot of avocado fats and banana sugar and still devour ultracreamy goodness! Not to mention that this sneaky addition costs you, like, between 10 and 20 cents, even if you buy organic. So how does that sound?

This smoothie is not only ultracreamy and ultradelicious, it is also ultragood for you. We all know the benefits of leafy greens which should be on our menu daily. The reality is, thinking of a fancy dinner involving several types of leafy greens is a nice idea for us that is hard to put into practice. I am a full-time working mum so I know how hard it can be to get your daily serves of veggies in! A green smoothie is the quickest, easiest and yummiest way to start the day on the right foot or get that mid-afternoon lift you are craving.

Adding beans does not only provide bulk and creaminess, with their protein and fibre this smoothie will keep you full for a long time!

Are you in?

Ultracreamy Green Smoothie

Serves one

2 handfulls of kale or lettuce
2 handfulls of spinach or silverbeet
1 frozen banana
2 tbsp tinned beans of choice
1/2 cup coconut water (or other liquid of choice)
1 scoop vegan protein powder
matcha powder or other greens powder (optional)
any other supplements such as probiotics, maca, ashwagandha… (optional)
a handfull of ice cubes

Blend all ingredients bar the ice cubes in a high-powered blender until smooth. Add the ice cubes and blitz in.

Enjoy!

Salted Caramel Protein Bites {vg, gf}

Published on January 24, 2017 by nathaliejasmin2019Leave a comment

I know it’s getting a bit much with all my energy/bliss ball-y things lately (see here, here and here). But one bite into these beauties and I knew I could not wait another day to share these with you. I know you guys love salted caramel. And I know you love protein bites. Enter…salted caramel protein bites!

These came about as I tried to recreate one of those crazy expensive and filled-to-the-brim with junk store-bought protein bars. The combination of dates and oats has never disappointed me and I figured that with the addition of my favourite vegan protein powder I’d be able to make the perfect protein bar. But then it just seemed easier to go down the bliss ball route again. So here we are. Unfortunately or fortunately, I tasted the “batter” while making these balls and got so addicted that I devoured a considerable part of the mix (so you might well be able to yield more than 30 balls out of this recipe). I could not get over how much these tasted like salted caramel!

I hate the word amazeballs, but it pretty much does them justice!

Salted Caramel Protein Bites

Makes 30 bites

2.5 cups rolled oats
3/4 cup packed pitted dates (any kind)
1/4 cup coconut syrup (you can try other liquid sweeteners, but I find the coconut syrup really gives it that deep malty, caramelly taste that we want)
1/4 cup filtered water
4 rounded tbsp (ca. 40-45 g) vegan vanilla protein powder (I use Amazonia Raw Fermented Paleo Protein)
dash of vanilla extract
healthy pinch of Maldon sea salt

First, blitz the oats in a high-powered blender until you reach a rough flour consistency. Add the remaining ingredients and blend until the mixture comes together and holds its shape but is not overly sticky. Shape into balls and store in the fridge.

Enjoy!

Raw Vegan Matcha and Coconut Tart {nut free}

Published on January 10, 2017 by nathaliejasmin20192 Comments

I love oxymorons. Hello, healthy brownies, lowfat chocolate cake, vegan bolognese, oil-free muffins and dairy-free icecream. Just like it seems to be a given that brownies are unhealthy and spag bol involves meat, the labels “raw vegan” and “nut free” do not seem to go together. Raw vegan desserts generally contain a lot of raw nuts to replace grains which you cannot consume in a raw state. Not so this raw vegan matcha and coconut tart. I used desiccated coconut instead of nut meal. Coconut is botanically not a nut so many people with a nut allergy are able to consume coconuts. Great news if you have a littlie with a nut allergy! If you are not a fan of matcha or can’t get your hands on some you can omit it (in which case this would be just a raw vegan coconut tart) or use for example some lime zest to make raw vegan lime and coconut tart.

I am usually not a huge fan of raw vegan desserts. Nothing against nuts in moderation, but raw desserts contain such high amounts of nuts that I find them really heavy in the stomach. Also, a dessert or snack should not contain the calories of a full meal which raw desserts often do, so that is why I have not ventured down this path yet. But as I found myself in a situation where I had some avocados to use up, I was thinking of this raw dessert as I have used avocado in icecream before.

This is a delightfully creamy, dreamy and comforting dessert that will satisfy any naughty cravings you might have. It is quite a bit higher in fat than I’d prefer but the fat from this tart is super healthy fat from coconut and avocado – the two healthiest fats you can consume! Add to this magnesium, fibre and slow-releasing energy from the dates and it’s clear to see that this indulgence is a healthy treat. Just don’t go overboard – the recipe below yielded 3 small tarts with 10 cm diameter. I’d suggest quartering every tart so that you get 12 individual portions put of this. A little goes a long way!

As I mentioned, I don’t make too many raw desserts, so I hope you enjoy this one!

Raw Vegan Matcha and Coconut Tart

Serves 12

Base:
1 packed cup pitted dates (Medjool or Deglet Noor)
3/4 cup desiccated coconut
2 tbsp raw cacao
pinch of Himalyan sea salt

Filling:
1 large ripe avovado (ca. 200 g)
1 large ripe banana
1/4 cup desiccated coconut
3 tbsp coconut or maple syrup
juice of half a lemon

Blend the ingredients for the base in a high-powered blender, then press evenly into a greased and/or lined baking pan. You can use a 20 cm diameter round pan or three small pans of 10 cam diameter each. Put into freezer. Clean out the blender and blend the ingredients for the filling. Pour on top of the frozen base and let freeze for at least another hour. Store in the freezer.

Enjoy!

Maca Espresso Energy Balls {gf, vg, nut free}

Published on January 8, 2017 by nathaliejasmin20193 Comments

I hope you love all my recipes, but you gotta love these maca espresso energy balls. If you don’t – seriously, what’s wrong with you? Just kidding, I mean, no kidding. These energy balls are so crazy insanely delicious it is actually a sin I haven’t put them on the blog sooner. They are buttery, scrumptious, decadent…I am lost for words. And they pack a serious nutritional punch. All this requires five super-healthy ingredients and five minutes of your time. Yes, that’s right.

Want to know what’s in them? Five superfoods that will get you out of your afternoon slump before you have time to yawn:

Medjool dates – chock-full of fibre, aminoacids, potassium, zinc, magnesium, calcium, iron, B vitamins and lots of other goodies.
Oats – one of the healthiest foods on the planet, they contain a type of fiber called beta-glucan, which helps lower levels of bad cholesterol. Plus, manganese, selenium, magnesium, vitamin E and zinc to boot.
Carob or Cacao – carob contains gallic acid which has antibacterial, antiviral and antiseptic properties. Carob also contains vitamins A, B1, B2, B3, D and E. It is a lower fat and naturally sweet alternative to cacao. However, you can totally use cacao instead, which has 40 times the antioxidants of blueberries and is the highest plant-based source of iron.
Maca – rich in vitamin B vitamins, C, and E. It provides plenty of calcium, zinc, iron, magnesium, phosphorous and amino acids and is known to balance hormones and mood. It is also a caffeine-free source of energy.
Espresso coffee – loaded with antioxidants and may even protect against diabetes. Improves cognitive function, mood and fat burning

If that wasn’t a reason alone to get rollin’ – these will also be the easiest energy balls you’ll ever make. Just pulse the ingredients in a high-powered blender and after 15 seconds (!) you will have a malleable dough. No mess, no fuss. Just what you want when you need an energy kick. You can eat them straight away but they will firm up and improve texture in the fridge. They would last a while, at least a week – though I highly doubt that you’ll leave them for that long!

I have mentioned before that I am in love with Medjool dates. The feeling that you are eating something naughty and indulgent when it’s a gem of nature can only be topped by eating bananas! And it’s not only the taste, the texture is just so exquisite, it’s like a buttery caramel fudge made with butter, cream and lots of sugar! None of those nasties in these little babies, however. They are gluten free, dairy free, vegan, nut free, soy free, refined sugar free, and – unlike most recipes for energy balls or bliss balls – very low in fat.

The oats will make sure to fill you up so you don’t need to reach for the bag of Skittles on your co-worker’s desk, while the dates proved slow-releasing carbs without the sugar crash that would normally lead you to yet anouther trip to the vending machine. Carob, maca and just a little bit of coffee (that can of course be caffeine-free if you want) provide a gentle energy kick without the jitters. Maca espresso energy balls for the win!

Maca Espresso Energy Balls

Makes 12 balls

115 g Medjool dates
60 g rolled oats
2 tsp carob (or cacao)
1 tsp maca
1 tsp instant espresso powder

Just blitz all ingredients in a high-powered blender until a doughy ball forms. Shape into 12 balls and store in the fridge.

Enjoy!

Carrot Cake Bliss Balls {vegan, gluten free, nut free, refined sugar free}

Published on December 29, 2016 by nathaliejasmin20193 Comments

The other day, I got upset at my hubby for buying expensive Medjool dates instead of those dry, hard, brittle dates from the drygoods section that are indefinitely cheaper. (When you have a midget and a mortgage, you tend to worry about financials.) How wrong of me! One bite and it was bliss all the way. I just could not get over that wonderful caramel taste. It reminded of the most exquisite butterscotch toffees. Then, that luxurious velvety texture…I had to admit once more that hubs had been right all along, and that he had hit the jackpot with these beauties. Bliss. Seriously. And what better way to make use of a blissful ingredient than bliss balls? Carrot cake bliss balls it was.

I am not a newbie to bliss balls (see here), but have always been reluctant to splash out on Medjool dates rather than dried dates. The latter, obviously, require some soaking before you can do something bliss ball-y with them, so not having to soak the Medjool dates was another win for lazy, I mean, busy me. It so happened that I had some carrots to use up, too, so something in my head screamed “carrot cake”. While I don’t have a particular sweet tooth, I have a bit of a weakness for carrot cake (as can be seen here, here, and here).

What I love about carrot cake is that you can fix your 3.30 snack attack without the sugar rush as the carrots and nuts in carrot cake provide for some fibre and protein to soak up the carbs that would otherwise wreak havoc in your bloodstream. Plus, the wintery spices give it a bit of a festive and mysterious touch. In short, I figured that Medjool dates+carrots+oats+a few spices and a bit of coconut might be worth a try. Yes, even the precious Medjool dates could not be precious enough for some healthy experimenting.

I have to say that this is one of my recipes I am most excited about, if I dare say so myself! I can’t believe just how good these are, with none of the guilt! And as they are low in fat and refined sugar free, they are even material for a kid’s party – none of the kids will notice they are devouring something healthy, and you don’t have to worry about the sugar crash. They are also nut free, as coconut is botanically not a nut and most people who are allergic to tree nuts can safely eat coconut. Coconut also provides vitamins and magnesium, with the carrot adding a beta carotene and fibre boost and the dates being an excellent source of iron, manganese and long-lasting energy.

These balls are so easy to make with just a few ingredients, so there is no reason not to make these today and fight the munchies!

Carrot Cake Bliss Balls {vegan, gluten free, nut free, refined sugar free}

Makes 18 (possibly more if you don’t eat as much of the batter as me! :-D)

2 large carrots, grated
10 Medjool dates, pitted
1 cup oats
3 tbsp desiccated coconut
2 tsp cinnamon
2 tsp molasses or coconut syrup
1 tsp ginger
1/2 tsp nutmeg

Just blend all ingredients in a high powered blender until you reach a malleable consistency. Shape into walnut sized balls and enjoy straight away or store in the fridge.

Enjoy!