Bliss balls, energy balls, power balls – there are many names for these beautiful little babies that are not only your best mate when the 3pm munchies hit, but also a great addition to your little one’s lunchbox as they are completely nut free and allergy friendly and provide sustained energy thanks to rolled oats, dried dates and a smidge of protein powder!
Of course these are very customisable, but here I am offering my quick, easy, healthy and yummy version for a snack/treat/breakfast that my kids actually eat and that is just as good for grown-ups too!
Makes 24 balls
One cup packed dried dates (approx. 170g)
2/3 (two thirds) cup shredded coconut (approx 40g)
1.5 cups rolled oats (approx 120g)
One scoop vegan vanilla or choc protein
1 tbsp raw cacao
Pinch of salt
Start by soaking the dates in hot water until soft. Drain, but keep the date water. Blitz all ingredients in a high-powered blender while adding the date water gradually until the mixture comes together. If you add to much loquid you might have to add some more of the dry ingredients. It’s okay for the mix to be sticky but it should still be able to be formed into balls.
Roll into balls (roughly 22-28 depending on size) and roll in more coconut or oats as desired. Pop into fridge or freezer until ready to eat.
Waffles are the ultimate comfort food – unfortunately, they are usually also loaded with fat and other unhealthy ingredients. If you are looking for a healthy but no less yummy version of waffles to pop into your kids’ lunchboxes or have ready for a quick breakfast or afternoon snack, please give my waffles a try.
If you don’t have a waffle maker (I highly recommend this mini waffle maker from Kmart), the batter also works for mini pancakes!
For 12 mini waffles, you will need:
2 cups oats 1.5 cups plant milk or water 1 cup apple sauce 1 tbsp flaxseed (optional, but thickens the batter up nicely) 1 tbsp raw sugar or other sweetener 2 tsp of vanilla essence 1 tsp cinnamon (optional) 1 tsp baking powder pinch of salt
Blend all ingredients in a high-powered blender until smooth. Let sit for a few minutes for the batter to thicken. Heat up your waffle maker according to the manufacturer’s instructions. Make waffles according to the manufacturer’s instructions and enjoy!
This is probably the recipe I am making most often in my kitchen and still it has taken me so long to get around to posting it!
Everyone needs a recipe for a quick and easy lunchbox-friendly bar in their repertoire, so here comes my version of a low-fat, vegan, nut-free, gluten free (if you use gf oats) oatmeal bar that is a hit in lunchboxes, for picnics, afternoon tea, and at kids birthday parties alike! It is full of fibre to keep small (and big) tummies full and slow carbs to get those brains working. I also love it as a mess-free and satisfying breakfast on the go with its great balance of plant protein, complex carbohydrates, fibre, and a small amount of healthy fats (naturally occurring fats in oats and from any seeds you are adding if any).
Whip it up every Sunday afternoon for the week ahead and fill your house with the cozy aroma of this healthy and yummy oatmeal bar! This is an extremely customizable and forgiving recipe – use whatever milk or sweetener you like, add any combination of dried fruits, nuts and seeds (if nuts are allowed) or even chocolate chips. Add gingerbread spice or pumpkin pie spice for an autumnal twist, glaze it with chocolate – the options are seriously endless. You can adjust the sweetener to your liking and even leave it out altogether and your bars will still be tasty! It is also pretty fool proof – I don’t even really follow a recipe anymore and always manage to create something delicious based on this loose recipe matrix.
4 cups old-fashioned oats (you can use quick oats, but the result will be a bit more mushy and with less of a “bite” to it, still delish tho!) 4 flaxseed eggs or egg replacer eggs (or use “real” eggs if not vegan) 1/4-1/2 cup (more or less) honey, maple syrup or raw sugar or mix hereof (adjust to taste) 1 cup plant milk 3/4-1 cup apple sauce 1 tbsp baking powder 1 tbsp of vanilla essence pinch of sea salt 1 cup (adjust to taste) any mix of dried fruit (dates, sultanas, cranberries, candied peel etc.) and seeds/nuts (optional) 1 tbsp Cinnamon and/or other spice (gingerbread or pumpkin pie spice is lovely) optional: melted dark chocolate to drizzle over
Mix all ingredients and let stand for 20 minutes for the pats to soften and the flavours to develop. Preheat your oven to 180°C. Line a square 20cm baking pan with baking paper and pour the batter in, smoothing the top. Bake at 180°C for around 30 minutes. Let cool, then cut into 30 squares.
Soooo….it’s been 3 whole years since I last posted. Crazy, I know. And we all know that a few things happened last year. So let me just say I hope you are all staying safe and sane and because I thought we can all use a little bliss and energy in our lives right now, I created these bliss balls (or energy balls) for you.
They are obviously gluten free, dairy free and vegan as all the creations on this page. And they are also high in protein to feed that baby biceps. Being nut-free, they are not only great for kids lunchboxes, they are also considerably lower in fat than nut-based bliss balls.
When I found out, that my two littlies really like dates, I decided to harvest this opportunity and create these super yummy and super healthy treats that only require THREE simple ingredients and are ready in a jiffy! Think juicy dates, your favourite vegan protein powder (obviously, do not use powder that contains stimulants if you are making these for kids), as well as buckwheat groats! If your protein powder is not salted, I also highly recommend adding a good pinch of Himalyan sea salt. And because being flexible is key, feel free to add whatever you fancy – raw cacao powder, maca powder, coffee powder, nuts, seeds…the sky really is the limit!
Are you ready?
Delicious nut free bliss balls
Makes approx. 20-25 bliss balls
250 g juicy dates 100 g vegan protein powder of choice 50 g raw buckwheat groats pinch of Himalayan sea salt (optional, but highly recommended) any other add-ins (optional) (coffee, chocolate chips, nuts…)
Chuck everything into a high powered blender and blitz away! Note, you will probably have to add a little (!) (hot) water to get the mix going, depending on the amount of moisture in your dates.
The mix should come together in a ball after about 20 seconds or so. If not, add a tiny dash more water. Don’t forget to scrape the sides of your blender with a spatula.
Now comes the fun part: Roll into balls! If you can resist, I’d highly recommend putting these in the fridge for a bit before tucking in.
Please let me know in the comments if you made these and what you added. 🙂
Panna Cotta is the ultimate Italian dessert. It is creamy and indulgent, but light enough to to be served after a rich meal. Because it is a snap to make and can easily be prepared in advance, it is a popular option for dinner parties. Maximum impression with minimum effort – well, not so fast. Panna cotta (literally “cooked cream”) is traditionally made from cream and/or milk, making it unsuitable for folks with dairy intolerance/allergies or those who avoid dairy for health and/or ethical reasons. Moreover, panna cotta’s infamous “jiggle” results from beef gelatin which is obviously not suitable for vegans and vegetarians or for those who avoid gelatin for religious reasons. But fear not! I got you covered with my vegan chocolate coconut panna cotta – less jiggle, more fun to eat!
Vegan Chocolate Coconut Panna Cotta
The concept to use agar agar instead of gelatin is of course not new and I have experimented with it before. However, it is very difficult to get the ratio right. Most of the time, the vegan “panna cotta” ended up brick hard, overset and just unpleasant to eat. Obviously, a panna cotta made from agar will never be 100% like a gelatin one, but this vegan chocolate coconut panna cotta is almost like the real deal without any dairy – and is omnivore-approved as well. I think that’s a fair deal!
This vegan chocolate coconut panna cotta is fairly foolproof to put together and the agar sets a lot quicker than gelatin – another plus in my book. So yes, if your mother in law texts you to let you know they’ll be at your place for dinner in an hour, you can still whip this one up and have it ready for dessert. If that sounds good or you just want to have an excuse to enjoy a healthier, but no less delicious, version of a classic, grab your pot and stirrer now!
I also used xylitol instead of sugar (though you can totally use sugar or any other sweetener of your choice). This makes this dessert practically zero-carb, although that is not necessary. The idea to add cacao is due to the fact that I had run out of vanilla. If you have vanilla, I would still recommend adding it as it just makes everything awesome. I used raw organic cacao – another superfood I consume pretty much daily. Not that I am a health freak. But if you can have deliciousness that’s also good for you, why not?
Another thing I love about this vegan chocolate coconut panna cotta is that it is so customisable. Add some peppermint or orange oil for an interesting twist. Bring the summer on your table by adding some berries or mango!
Vegan Chocolate Coconut Panna Cotta
Serves 6
250ml coconut milk (light is fine) 1.5 teaspoon coconut oil (melted) 0.5 teaspoon agar agar powder 2 tablespoons xylitol or sugar 2 tablespoons raw cacao a dash of vanilla essence (optional but recommended)
Add coconut milk, coconut oil, agar and xylitol/sugar into a saucepan and stir well over medium heat until completely dissolved. Bring to a gentle boil while constantly stirring, then turn down the heat. Add the cacao and vanilla and keep stirring on a gentle simmer for at least five minutes or until viscous.
I used a silicon mini muffin tray to pour the mixture in. If you are using a ceramic or metal mould/ramekin, you will need to slightly oil it to be able to get the panna cotta out. If you intend to serve it in a glass without flipping it over, you won’t need to worry about. Pour the mix into your mould and chill in the fridge for around two hours. Serve with whatever you fancy. Chocolate sauce and fresh berries are great options.
Who else hated cauliflower as a kid? I certainly did – now I love it! And I bet I am not the only one. It’s amazing how your tastebuds change, isn’t it? And there is hardly a vegetable that is more versatile than the humble cauliflower. From cauliflower rice and cauliflower pizza dough to cauliflower buffalo wings and cauliflower steak – what can’t you do with cauliflower? Few people though know that cauliflower is not only great in savoury dishes, but also sweet! What? Yes, you read that right! Here comes….drum roll…my healthy cauliflower pudding!
Healthy Cauliflower Pudding
Before you close this page because you think I went completely crazy, hear me out! This is a game changer. Actually, if you haven’t made cauliflower pudding you haven’t lived, in my view. This cauliflower pudding is seriously addictively delicious. It actually reminds me of my favourite childhood dish – wheat semolina pudding (or “Grießbrei” for my German-speaking readers), which is something like cream of wheat (correct me if I am wrong). Which is obviously not gluten free or low-carb or any of those things that the hipster in me relishes in.
So for all the lovers of cream of wheat and Grießbrei out there, here is a healthy version that will absolutely knock your socks off! Besides, it is ready in only a few minutes and it is vegan, gluten free, paleo, low carb and low fat! How about that!! It is also extremely filling, rich in protein and fibre and the best way to get one of the world’s healthiest vegetables into your child. Even my fussy toddler loves it. You will never walk past cauliflower again!
To add a bit of the nitty gritty of what you take in while you are munching this scrumptious healthy cauliflower pudding. Cauliflower is not only higher in protein and lower in carbs than most other vegetables, it is also loaded with fibre for a happy tummy (yes, I suffer from IBS and a lot of fibre-rich foods are off-limits for me but I DO tolerate cauliflower well), folate for healthy blood cells, vitamin C to get that immune system going, B vitamins for energy, enzymes to aid detoxification processes, manganese for the old nerves and antioxidants to protect from cancer. Not bad for a comfort food!
This cauliflower pudding tastes great hot or cold, in a bowl or jar (or straight from the processor), with fresh berries in summer or stewed apple and cinnamon in winter. Or get indulgent with chocolate sauce and add some crunch with cacao nibs and/or nuts and seeds. The options are endless!
Vegan Lowcarb Cauliflower Pudding
Serves 1-2
500 g cauliflower (approx. half a head) a good dash (75-100ml) almond milk or other plant milk 30g vegan vanilla protein powder sweetener or flavdrops to taste real vanilla or vanilla essence 1 tsp guar gum (optional, but helps firm it up; leave out if you tend to have tummy issues like me)
Start by thoroughly washing your cauliflower and trimming it into small pieces. The smaller the pieces, the more quickly it will be cooked. You can also process it in your food processor until it resembles rice to speed up the cooking. Boil, steam or microwave the cauliflower until it becomes REALLY soft – trust me, you don’t want any raw cauliflower pieces in your pudding! Once the cauliflower is cooked and cooled down a little, process with all the other ingredients until smooth and creamy. Adjust the sweetener to your liking and…
As you can gather from the title, things are getting serious at NWC headquarters, friends. I mean, coffee is obviously always serious business. But a vegan paleo iced coffee? And one that is high protein, high in fiber, low carb, low fat, dairy free (it’s vegan – duh!), soy free, gluten free, sugar free (it’s paleo – duh!) no less? Add fairtrade to the equation (if you use fairtrade coffee) and you can’t get more hipster than this.
Caffeine is always a good idea (before 4pm that is) but with the weather in Melbourne warming up (kinda), the cravings for an iced latte are getting stronger. Are you with me? Does that mean you should succumb to the overpriced frappuccino at your local coffee shop? I hope not. The good thing is, you can prepare my vegan paleo iced coffee in less than a minute in the comfort of your own home and get a serious buzz while still following your vegan, paleo, low carb, low fat etc. diet. Whatever rocks your boat.
It is worth mentioning as an aside that this vegan paleo iced coffee is thick, creamy and delicious. Just like an iced coffee should be.
Ready to kick the afternoon slump in its a**?
Vegan Paleo Iced Coffee
Vegan Paleo Iced Coffee
Serves 1
15 oz. or 450ml filtered water (or plant milk to make it even more creamy) 2 tsp instant coffee granules 5-7 large icecubes 1 large scoop vanilla pea protein powder flavdrops or sweetener to taste 1 tsp organic guar gum
Vegan “milk” shakes and smoothies (which don’t contain dairy obviously) are all the rage these days. They usually rely heavily on frozen bananas and/or other fruit as well as dried fruit such as dates to achieve a sweet, creamy and thick consistency. While arguably delicious, this makes them heavy on the carbs and sugars, and if you follow a lowcarb diet, they can easily account for your daily allowance of carbohydrates. Enter my low-carb vegan vanilla milkshake – so thick and creamy you won’t miss anything. And it virtually doesn’t have any net carbs!
Low-Carb Vegan Vanilla Milkshake
The secret ingredient is my newly found favourite ingredient – guar gum! It is a completely natural low-carb binder that provides a luscious and viscous texture to anything from smoothies, puddigs and oatmeal to soups, sauces, and homemade icecream. More recipes featuring guar gum will follow but it truly is a game changer if you like your smoothies thick! Plus, you don’t need frozen bananas, yogurt or icecream to get this a dreamy creamy milkshake-y texture.
While I don’t necessarily avoid carbs and sugar myself and don’t think they are the devil they are sometimes made out to be, there are a number of reasons you might want to go easy on carbohydrates. And with this milkshake, you are in for a treat! It is high in protein, low i carbs and low in fat and will keep you going for a while! It is the perfect afternoon treat or dessert that won’t blow your calorie budget. Moreover, it is easy as and only requires ingredients you are likely to have at hand. You won’t even need a milk alternative as it works perfectly fine with plain water. Your favourite nut milk will provide for a creamier texture though.
This milk shake is extremely customisable. You can add your favourite protein powder or any other superfood powder. Add some coffee or raw cacao for an extra boost against that arvo slump. Or dump in any veggies that are starting to look a bit sad. Not to mention, this beauty is ready in 30 seconds to beat that hangry feeling in no time. This milkshake is your lady!
Low-Carb Vegan Vanilla Milkshake
Serves 1-2
500 ml plant milk or filtered water 5-7 icecubes 1 scoop vegan vanilla protein powder 1 tsp organic guar gum vanilla flavdrops or your favourite sweetener vanilla extract (optional) any extras (superfoods, coffee, maca…)
Blitz all ingredients in your high powered blender and –
When it comes to snacks (or food in general), efficiency is key for me. I like recipes that don’t take long to prepare but yield enough to be set up for a few days. Bliss balls is one such efficient way of snacking. They are ready in minutes and you have a healthy snack on the go for a few days, if not a week. So please excuse another bliss ball spam and let me introduce you to my healthy chocolate orange truffle bliss balls!
Chocolate Orange Truffle Bliss Balls
Chocolate and orange are a match made in heaven, and while I am generally not a huge fan of pairing fruit and chocolate, the combo chocolate-orange simply amazes me every time. The tangy zest of the orange is just a perfect match for the slight bitterness of dark chocolate. I added some poppy seeds for some additional crunch.
Containing just five ingredients – dates, oats, orange marmalade, cacao, and poppy seeds -, these bliss balls couldn’t be easier to throw together. Their rich taste and texture is incredibly satisfying, meaning they are the perfect afternoon pick-me-up or after dinner treat without the risk of going overboard or unhealthy cravings.
Dates and oats provide vitamins, minerals, fiber and healthy carbs, while the raw cacao is not only a mood booster, but provides more calcium than cow’s milk and more iron than some cuts of beef! Finally, poppy seeds for healthy fats. Hello, shiny hair!
Makes 18 bliss balls
1 cup (Medjool) dates (if not using Medjool, you might have to soak your dates for a bit) 1/2 cup gluten-free oats 2 tbsp raw organic cacao 1 tbsp (sugar-free) orange marmalade 1 tbsp of poppy seeds
Just mix all ingredients in your blender and roll in some additional poppy seeds if you like. These babies also make a cute gift and last at least a week in the fridge.
While it’s not really smoothie weather yet here in Melbourne, I would not want you to miss out on this absolutely divinely delicious smoothie that I whipped up back when the weather was more clement (and strawberries were in season) – tada! My creamy strawberry & tahin smoothie!
Creamy Strawberry and Tahin Smoothie
At first sight, you would not think the combination of strawberries and tahin to be a natural one, but trust me, it is mind-blowingly, seriously more-ish! This smoothie is more rich than the smoothies I usually make, but it is very satisfying and will certainly keep you fuller for much longer than lighter smoothies. It is therefore an ideal summery breakfast to keep you going until lunch time or also a great healthy way to finish a meal and avoid late-night munchies.
Tahini not only tastes delicious and yields a great texture when mixed into smoothies and nicecreams, it is also rich in minerals such as phosphorus, lecithin, magnesium, potassium and iron (source) – very important for vegetarians and vegans! The vitamin C in the strawberries and lemon juice actually makes the iron in the tahin more available in your body, so you get to reap the maximum benefits. Tahin is also a good source of methionine, which aids liver detoxification (hangover from last night’s barbecue, anyone?) and is one of the best sources of calcium out there – take that, dairy eaters!
Dates add even more iron and -along with the bananas- magnesium, which is great news. Did you know that magnesium might actually the mineral most people are deficient in? At the same time, magnesium is absolutely vital to keep up your energy levels in this fast-paced world. For athletes, magnesium will significantly contribute to avoiding cramps. Now that’s a winner! Dates also provide a hefty dose of fiber. This is important especially if you consume a lot of liquid meals such as smoothies.
Ready to dig in?
Creamy Strawberry & Tahin Smoothie {vg}
Serves 2
2 cups strawberries, fresh or frozen 1 banana, frozen 1 cup plant milk half a cup dates 2 tsp lemon juice 1 tbsp tahin 1 tsp vanilla extract
Blend all ingredients in a high-powered blender, pour into two (cute) glasses and…
Nat's Ladle 