Samara food

Samara’s Zucchini
Fritters
• 3 medium zucchini grated
• 1 large carrot grated
• ¼ cup coconut flour or oats
• 1 egg beaten
• 2 egg whites
• 1 tsp black pepper
• 1tsp garlic salt
• ½ tsp paprika
• Coconut oil for cooking
• 1 Tbsp WW cottage cheese
• ¼ avo
• 1tsp lemon juice
1. Grate the zucchini then put in bowl with salt and leave
for 10min
2. Squeeze the moister out of the zucchinis over the sink
in handfuls until all the water is released
3. Add the coconut floud, eggs, and seasoning. Stir to
combine
4. Heat a large fry pan, melt cocnut oil in the pan. Put
balls of the mixture into the pan and flatten
5. Cook 3-5 mins each side until brown
6. Mix the cottage cheese and avo together with salt,
pepper and lemon juice
7. Add on top of the cooked fritters

Pea Pancakes
• 225 g peas cooked and drained
• 3 tablespoons unsweetened coconut milk
• 1 egg, lightly beaten
• 4 Tbsp flour of choice
• 1/2 tsp salt
• 1/2 tsp stevia
• 1/2 tsp baking soda
• 2 Tbsp olive oil- for pan to cook
• Combine half of the peas and the coconut milk in
the food processor and puree until smooth. Mash
the other half of the peas with a fork.
• Whisk together the pea puree, egg, superfine
brown rice flour, millet flour, salt, sugar, and baking
soda. Fold in the mashed peas.
• Spoon into single sized pancakes over a hot pan
with olive oil. Flip when browned on each side
• Makes 8 pancakes
• -http://www.cannellevanille.com/

Samara’s Vegie Pesto
Chicken Noodles
• 2 zucchini
• 2 carrots
• 1 tsp basil pesto
• 1 tsp Goat Cheese
• 100g chicken
• 1 tsp coconut oil
• Salt and pepper to taste
• Use a Julienne Peeler to peel the zucchini and carrot
into noodles
• Heat a large pan with coconut oil
• Add the noodles and cook for 3-4 mins until soft
• Add the cooked chicken
• In a bowl add the noodles and chicken with salt,
pepper and the pesto and goats cheese
• Mix to combine

Samara’s Honey Soy
Vegie Noodles
• 2 zucchini
• 2 carrots
• 1 Tbsp soy sauce
• 1 Tbsp honey
• 1 tsp chilli (optional)
• 1 Tbsp sesame seeds
• Salt and peopper to season
• Use a Julienne Peeler to peel the zucchini and carrot
into noodles
• Heat a large pan with coconut oil
• Add the noodles and sesame seeds and cook for 3-4
mins until soft
• Add the soy sauce, honey, and seasonings with the
seeds into the pan and mix

Slow Cooker Peanut
Chicken
• 1/4 cup Low Sodium Soy Sauce
• 1/4 cup Natural Peanut Butter
• 2 tablespoons Honey
• 1/2 cup Light Coconut Milk
• 1 teaspoon Fresh Ginger
• 1/2 teaspoon Garlic, minced
• 1 pound Chicken Breast, trimmed of fat
• 1 teaspoon Cornstarch
• In a bowl combine the soy sauce, PB and
honey. Microwave for 1 min, until PB begins
to melt. Whisk together
• Whisk the in coconut milk, ginger and
garlic. Place chicken breasts into the slow
cooker and pour the sauce on top. Cook on
low for 4 hours.
• Once the chicken has been cooking for 4
hours, remove 2 tsps of the sauce and
place into a small bowl. Add the 1 tsp of
cornstarch into the bowl and whisk until
smooth. Pour the cornstarch mixture into
the slower cooker, whisking well to
incorporate it into the sauce. Cook for
another 45 mins to an hour to thicken the
sauce.
• Remove the chicken from the slow cooker
and shred with two forks

Cauliflower, Broccoli
Halloumi fritters
• 1 ½ cup finely diced cauliflower
• 1 cup finely chopped broccoli
• ½ cup grated halloumi
• 2 egg whites
• 1 Tbsp. coconut flour
• Combine all together, make into fritters and
cook in pan either side until golden

Cauliflower pizza
• 1 medium sized cauliflower head (2-3
cups processed)
• ¼ tsp salt
• ½ tsp dried basil and oregano
• ½ tsp garlic powder
• ¼ cup shredded parmesan cheese
• ¼ cup low fat mozzarella cheese
• 1 egg
• 1 Tbsp almond meal
1. Pulse raw cauliflower in food
processor until blended. Cover
cauliflower in a bowl and
microwave for 4 mins
2. Put into a bowl on a paper towel ,
dry it and allow to cool
3. Add the rest of the ingredients to
the bowl but add the egg last
4. Mix with hands to form a pizza
dough
5. Place on baking paper (spray with
coconut oil) and bake 8-11 mins on
180 degrees
6. Remove and add toppings
7. Bake for another 5-7 mins

Bun-Less Burgers
• 2 large field mushrooms
• 2 large beef patties
• 3 cups of spinach
• 1 avocado
• 1 large sweet potato
• Chop sweet potato into wedges and place in
oven with coconut oil and cinnamon at 180
for 45mins
• Cook the 2 mushrooms in a pan until cooked
• Cook both meat patties in a pan
• Place the patties on top of the mushrooms
then add wilted spinach and ½ an avo to
each burger
• Serve with sweet potato wedges

Miso Salmon
• 2x pieces of salmon
• 1 Tbsp. miso paste
• 1 x Tbsp. cider vinegar
• 1x Tbsps. Honey
• 1x Tbsp. Soy sauce
• 1 tsp sesame oil
• Combine sauce together and brush
2-4 tsp onto salmon and place in
oven for 10-15min at 180
• Remove and serve with rest of sauce

Zucchini ramen burgers
• Makes 2 buns
• 1 large zucchini
• 2 egg whites
• Spice to taste
1. Spirilise zucchini and mix with egg
whites and spice and coat them
2. Separate zoodles into 2 parts and
place inside ramekins. Cover with
wax paper and smash down with
canned food item and keep the can
inside each mould to compress.
Place in fridge for at least 30mins
3. Remove from fridge and head pan
and sear each side until each side
looks charred/cooked.

Turkey mini muffins
Ingredients:
- 1/2 tsp ground cumin
-1/2 tsp thyme
-2 tsp mustard
-2 tsp pepper
-2 tsp Spice
-1 cup quick cooking oats
-2 tbsp garlic powder
-1 small onion, chopped
-2 celery stalks chopped
-1/2 green capsicum (can pretty much add any
veggies you want!)
- 3 egg whites
-2.5 lbs extra lean ground turkey
Directions:
1. Preheat oven to 375
2. Mix all ingredients together except meat and eggs
3. Add in turkey and eggs, and mix with hands
4. Spray muffin tin with non stick spray and place
mixture in tin.
5. Bake for 40 minutes or until meat is cooked all the
way through.

Rosemary Chicken
Nuggets
1. First, place in a food processor:
2. 2 uncooked, chicken breasts
3. Pulse until chicken is ground up.
4. In a bowl mix together:
ground chicken
1/4 cup almond flour
2 Tbsp coconut flour {or another 1/4 cup almond
flour}
1 small egg
1/4 tsp garlic powder
1/4 tsp salt
1/8 tsp pepper
1. In a separate bowl mix together:
1/4 cup almond flour
2 Tbsp coconut flour
1/4 cup coconut shreds
1-2 Tbsp finely chopped rosemary
1. In a pan form the chicken mixture into 1-2 Tbsp
balls and then roll in flour mixture. Cook about 4
minutes on both sides. Then repeat until all
nuggets have been cooked

Low carb cauliflower
and cheese pancakes
• 1 head cooked cauliflower
• ½ small onion cooked
• 2 large eggs
• 1 cup cheddar cheese grated
• ½-3/4 cup panko bread crumbs
• ½ tsp pepper and salt
• Oil for frying
• Avocado/hummous/Greek yoghurt
option for dipping
1. Blend ingredients in food processor
2. Spoon onto pan and cook until
browned

Lo carb baked broccoli
and cheese patties
• 2 tspn vegetable oil
• 2 cloves garlic
• ½ cup cooked onion
• ¼ tspn salt and pepper
• 1 ½ cup broccoli cooked
• ¾ cup panko breadcrumbs
• ¾ cup cheddar cheese
• 1/3 cup parmesan cheese
• 2 eggs beaten
1. In hot pan add oil, garlic, onions,
salt and pepper. Sautee until soft
remove and set aside to cool
2. Squeeze out as much water as you
can from the broccoli. Then place
in bowl and add onion mix,
breadcrumbs, cheese and eggs. Stir
to combine
3. Form into patties and place on
baking sheet. Bake for about
10mins each side at 180 degrees.

Parmesan Zucchini
Balls • 2 zucchini
• 1 egg
• 1 Tbsp GF flour2 Tbsp Parmesen
• Pinch of salt and pepper
1. Grate zucchinis. Squeeze liquid out
from the zucchinis into the sink
2. Mix the rest of the ingredients to
combine
3. Form into balls and place on baking
paper
4. Cook until golden at 180
5. Serve with tzatziki or smashed
avocado

Cauliflower Bun
• Mix together:
• 1 cup grated raw cauliflower
• 1 Tbsp almond flour
• 1/2 Tbsp coconut flour
• 1 egg
• 1/2 tsp garlic powder
• 1/2 Tbsp rosemary {or oregano}
• 1/8 tsp salt
• Shape into two circles onto a well
oiled pan.
• Cook at 400 degrees for 15 minutes
and then broil for 5 minutes or until
golden.
• Place onto a cooling rack or it will get
mushy.

Cauliflower Bread • ½ small cauliflower trimmed of core
• 1 egg
• 1/c cup mozzarella and Parmesan
blend
• 1 tsp dried herbs
• Salt and pepper to season
• 1 tsp Olive Oil
1. Pulse cauliflower in food processor
to fine.
2. Add egg, cheese and seasoning
until well combined
3. Line a baking sheet with olive oil
4. Place spoons of mix onto sheet and
bake for 40mins at 180
5. Flip the bread over and return to
oven for 10 mins

Barley & Pomegranate
Salad
1. Rinse barley then add to 3 cups of
boiling salted water, cook 20-
25min to soften.
2. Allow to cool
3. Cut feta then add rest of the
ingredients
4. Combine dressing in small bowl
and pour on salad
• 250g pearl barley
• 200g Greek Feta
• ½ cup Pomegranate seeds
• 50g walnuts chopped
• 3 tbsp chopped mint
• 2 tbsp chopped parsley
Dressing
• 2 tsp ground cumin
• 3 Tbsp olive oil
• 2 Tbsp red wine vinegar
• 1 Tbsp honey
• 1 clove garlic

Pumpkin mung bean
and dukkah salad
• 1 cup mung beans, cooked until tender
• 2 cups marinated kale+
• 2 stalks celery, diced
• 1/4 cup mixed toasted sunflower seeds
and pepitas
• 1/4 cup chopped almonds
• 2 tablespoons lemon juice + 2 teaspoon
finely grated zest
• 2 tablespoons extra virgin olive oil
• 1/2 cup mint leaves or other herbs on
hand- coriander / parsley will work well,
finely chopped
• 2 cups cooked pumpkin pieces
• 1/4 cup dukkah
• 1/4 cup tahini
@brownpapernutrition
• Toss cooked mung beans, marinated kale,
celery, sunflower seeds, pepitas, almonds,
lemon juice, zest, evoo and herbs in a bowl
then add pumpkin. . Arrange half the salad
on a serving platter, sprinkle with half the
dukkah and half the tahini then repeat and
serve.
• +To marinate kale: pull leaves from stem and
into bite size pieces then place in a bowl,
drizzle with lemon juice, add a good pinch of
sea salt and massage in to ‘marinate’

Samara’s Orgasmic
Brown Rice and
pumpkin Salad
• 2 packs of Sunrice brown rice (serves 2 packs)
• 2 cups of pumpkin chopped and roasted
• ¾ cup feta crumbled
• 2 cups baby spinach leaves
• ¾ cup walnuts chopped
• Dressing
• 3 Tbsp honey
• 1 tbsp white wine vinegar
• 2 tbsp olive oil
• Heat the brown rice in microwave
• Add the rest of the salad ingredients into a
bowl
• Mix all the dressing together and pour over
salad

Thai Beef Salad
• 1 kg rump beef sliced and cooked
• Dressing
• 2 cloves garlic chopped
• 2 tbsp. lime juice
• 2 Tbsp. Soy Sauce
• 2 Tbsp. Fish Sauce
• ¼ cup brown sugar
• Salad
• 2 shallots thinly sliced
• ¼ cup mint leaves
• 1 punnet cherry tomato's
• Mixed lettuce leave
• Roast beef to medium(180 for 40mins)
• Mix garlic, soy, lime, fish sauce and sugar
in food processor to smooth pate
• Slice beef and place on layer of greens,
shallots, tomato and mint

Juicy chicken parcels
• 1 chicken breast
• 1 tsp olive oil
• 2 Tbsp lemon juice
• 2 tsp fresh oregano
• 1 sprig thyme
• ¼ tsp paprika
• ¼ tsp salt
• ¼ tsp pepper
• Heat pil in medium heat, add
chicken breast and fry for 2 mins on
both sides until golden
• Coat chicken in marinade mix and
wrap in 30cm square of baking
paper and twist knot at each end
• Place on oven tray and bake for
15mins at 180
• Rest for 10min before serving

Turkey Haloumi
meatballs
• 1 onion finely diced
• 2 garlic cloves minced
• 100g grated or chopped haloumi
• 1 T dried oregano
• 30g chopped parsley
• 50g grated parmesan cheese
• 1 egg whisked
• 450g turkey mince
1. Put onion, garlic, haloumi, herbs,
cheese and egg in bowl and mix
well.
2. Break up turkey mince and add to
bowl with S&P and mins
3. Roll in 3-4 cm balls and refrigerate
for 30mins
• Add olive oil to pan and cook
meatballs until brown.

Salmon patties • 400g can of wild caught Salmon
• 2 eggs beaten
• ¼ cup fine onion
• 1 tsp dried parsley
• 1 tsp mustard
• ½ tsp salt
• ½ tsp pepper
• 1/8 cup coconut flour
1. Combine all ingredients
2. Place small portions into frying pan
and cook on both sides until
golden
@holisticnutritionist - Kate

Jenna Zucchini
Slice
• 3-4 grated zucchini
• 1 large onion
• 3 rashers of bacon or Ham
• 1 C grated cheddar cheese
• 1 C self raising flour
• 1 cup oil
• 5 eggs
• Combine ingredients bake at 180
for 30-40mins

Broccoli, feta, pine nut
fritters
• 1 medium sized broccoli
• 3 cloves garlic
• 4 eggs
• 1 small bunch of parsley
• 150 grams of buckwheat flour
• 80g feta cheese
• 1 T fresh mint
• ½ lemon juice
• 12 cup pine nuts
• Salt and pepper
1. Chop broccoli finely and steam for 5
mins
2. Beat eggs in bowl and add flour, garlic,
salt, peeper and parsley
3. Chop feta into small cubes and place in
mix
4. Mix all ingredients together an cook in
pan until golden

Danni’s Miso maple
pumpkin and
dipping sauce
Marinade
• 3t sesame oil
• 1 T maple syrup
• 2t sesame seeds
• 1T tamari or soy sauce
Dressing/dip
• 1T miso paste
• 1T tamari or soy sauce
• Juice of 1 lime
• 1T grated ginger
• 2t maple syrup
• 1t Chilli flakes

Banana PB Choc
Sandwich's
• Slice bananas, spread with peanut
butter, freeze, cover in chocolate,
freeze again
• Melt dark chocolate on
pomegranate seeds inside muffin
tins and freeze to set
Chocolate
Pomegranate Clusters

Samara’s Quinoa
Pudding
• 1 cup quinoa
• 1 cup almond milk
• 2 Tbsp vanilla extract
• Pinch of salt
• 1 Tbsp stevia
• 1 apple chopped
• 1tsp cinnamon
• Honey or maple syrup to taste (1-3 Tbsp)
• In a pot on medium heat, add all of the
ingredients except the honey
• Stir frequently at a gentle simmer until it
has thickened and liquid reduced
• Take off heat and add honey
• Serve topped with berries, nuts, seeds,
coconut etc

Samara’s Raspberry
Ripe
• 4 Tbsp coconut oil melted
• 2 Tbsp raw cocao powder
• 2 tbsp stevia
• Frozen raspberries, coconut, almonds to
top
• Mix all liquid/powder ingredients in a
bowl, pour into a flat dish and top with
toppings

IQS Peanut Butter Cups • 1/2 cup coconut oil, melted
• 1/2 cup raw cacao powder
• 1 tablespoon rice malt syrup
• 2 tablespoons coconut cream
• 1/4 cup smooth natural peanut
butter
• large pinch of sea salt.
1. Arrange small chocolate papers on a
tray. Combine the coconut oil and
cacao powder until smooth, then stir in
the syrup and coconut cream. Pour a
thin layer into the bottom of the
chocolate papers. Freeze for 5 minutes.
2. Remove from the freezer and spoon
⅓ teaspoon nut butter into each one.
Pour the remaining cacao mixture on
top and scatter sea salt over.
Refrigerate for 30 minutes until set

Healthy
Chocolate Pav
• 8 egg whites
• 4 Tbsp stevia
• 4 Tsp cocao powder
• Topping
• 1 can whipped coconut cream & 4 Tbsp
sweetener and fruit
• Beat egg whites and gradually add
sweetener
• Fold cocao powder into egg mix and spoon
into lined baking tray
• Put in oven at 140C and bake 30mins
• Reduce heat to 120C and bake further
25min
• Turn off heat and leave door open until
completely cooled
• Add toppings

Chocolate Raspberry
mug cake
• 4T hazelnut meal
• 1T cacao powder
• 1/4t baking powder
• 1T honey
• 1t vanilla
• 1t coconut oil
• 1 egg
• 6 raspberries
• Combine and microwave for 1-3
minute
@berriesforbreakfast

Greek Rice Pudding
• Strain rice and rinse in water
• Add 2 cups of water, rice and lemon to
saucepan. Cover and bring to boil. Lower
heat, stir then recover and allow to
simmer gently until rice is cooked and all
the water has been absorbed.
• Add milk, honey and vanilla. Stir
occasionally uncovered on gentle simmer
until mix thickens and most of the milk is
absorbed (about 20min) turn off heat and
stir in egg yolks until well mixed
@staraniseorganic
• 1 cup med grain white rice soaked in 2
cups of water overnight
• 2 cups water (additional to above)
• 2 cups full fat milk
• Squeeze of lemon
• 1/2t vanilla
• ¼ cup honey (or Mapyle Syrup)
• Cinamon to top
• 4 egg yolks (optional)

Quinoa Choc Chip
Cookies • 1 cup quinoa flour
• ½ tsp baking powder
• Dash salt
• ¼ cup sweetener
• ½ cup chocolate chips of choice
• 2 TB unsweetened almond Milk
• 1 tsp vanilla
• ¼ cup coconut oil
1. Combine all dry ingrdients. Get wet
ingredients togeather and add to
the dry mix. Combine.
2. Place into balls on baking paper
and bake at 180 for 10mins
3. Stand and cool

Samara’s fav choc
chip cookies
• ¼ cup melted coconut oil
• ¼ cup maple syrup
• 1/3 cup coconut flour
• 2 eggs
• 1 t vanilla
• 1/3 cup chocolate chips
• Whisk all together then fold
choc chips in
• Roll into balls and press down
with fork
• Bake in oven for 12 mins at 180

Best Paleo
Brownie Cake
• 2 cups plus 2T almond meal
• 1/3 cup cocoa powder
• 1/2t baking powder and baking soda
• 2 eggs
• ¼ cup melted and cooled coconut oil
• ½ cup maple syrup
• 2t vanilla
• Pinch of salt
• Whisk all wet ingredients together then
mix in dry ingredients
• Pour into pan
• Bake in oven for 25min mins at 180
• @berriesforbreakfast

Quick banana oat
cookies
• 2 large ripe bananas
• 1 cup of quick oats
• ½ cup chocolate chips
• 1 egg
• Combine all ingredients together
• Bake for 15mins at 180.

Flourless Choc Banana
Cake
• 280g. bittersweet dark chocolate
(80% dark)
• 1/2 cup organic butter, room
temperature and softened
• 3 very ripe organic bananas
• 4 organic free-range eggs
• 3 tsp cinnamon
1. Preheat oven to 175C. Grease a
spring-form pan
2. melt the chocolate, set aside
3. Cream the butter
4. When the butter is creamed, add
bananas, one at a time- blend well
5. Add eggs to the butter/banana
mixture, one at a time. Mix well.
6. Add the cinnamon. Pour in the
melted chocolate, mix until
blended.
7. Pour the batter into the baking
pan. Bake for about 25 minutes,
until the cake sets. Let the cake
cool before serving. The cake
keeps well refrigerated.

Samara Nicecream
• 2 large ripe frozen bananas
• 2 Tbsp Greek Yoghurt
• 1 tsp cinnamon
• 1 Tbsp sugar free maple Syrup
• Optional toppings- natural peanut
butter, chocolate
• Blend everything together in
blender until creamy
• Serve into bowls and top with
yummy toppings of choice

Chocolate Brownie
Cheesecake Ball
1. Stir cream cheese and the peanut
butter at room temperature (to a
stir-able consistency).
2. Then add the cocoa powder and
vanilla and stir. Gradually add the
powdered sugar
3. Cover the bowl and freeze 6 hours
or overnight until the mixture is no
longer too sticky to spoon onto a
large piece of plastic wrap.
4. Bring up the sides of the plastic
wrap and twist very tightly to form
a ball shape. Freeze in the coldest
part of your freezer for 2-3 hours
5. Place chocolate chips in a large
bowl, then roll the cheese ball until
evenly coated with chocolate chips.
Freeze until ready to serve
-http://chocolatecoveredkatie.com/
1/4 cup peanut butter
8 oz cream cheese,
2 1/2 tbsp cocoa powder
1 tsp pure vanilla extract
2 cups powdered sugar or Sugar-Free
Powdered Sugar
1/2 cup mini chocolate chips

Caramel Yoghurt Dip
• 1 container plain yogurt
• 1/8 tsp salt
• 2 tbsp pure maple syrup (or agave)
• 1/4 cup coconut brown sugar or
regular brown sugar
• 1 tsp pure vanilla extract
• In a very small saucepan, combine
all ingredients except the yogurt and
vanilla extract. Heat very gently,
stirring continuously until the sugar
dissolves.
• Turn off the heat and stir in the
vanilla extract and yogurt. Allow to
cool. This gets thicker in the fridge if
you let it sit overnight.
• Store leftovers in the fridge for up to
4 days.
-http://chocolatecoveredkatie.com/

Quinoa Pudding
• 3 cups whole milk (sub with almond, or coconut
milk)
• 2 teaspoons vanilla or one vanilla bean
• 1/4 cup sugar
• pinch of salt
• 1/4 cup water
• 1/6 teaspoon cinnamon
• 1 cup quinoa
• Combine the milk, water, sugar, salt, cinnamon
and vanilla in a medium saucepan and bring to a
simmer. Add the quinoa and stir. Reduce heat to
medium low, partially cover (about 3/4 of the
way) and cook for about 30 minutes (or until
cooked), stirring every few minutes to avoid
sticking
• Remove from heat and let cool to room
temperature or cold in the fridge. Spoon pudding
into bowls and top with chopped strawberries
and pistachios.
• - http://honestfare.com/

Single serve Chocolate
Raspberry Lava cake
• 3 tbsp flour of choice
• 2 tbsp cocoa powder
• 1/8 tsp salt
• 1/4 tsp baking powder
• 3 tsp sugar of choice
• 1/2 tsp pure vanilla extract
• 3 tbsp milk of choice
• 2 1/2 tsp vegetable or coconut oil
• 2 tbsp mashed raspberries or raspberry jam
• small handful mini chocolate chips, optional
1. combine dry 6 ingredients and stir very well
then add the wet ingredients
2. Spoon half the batter into the greased dish,
spoon the raspberries and optional
chocolate chips on top
3. , then top off with remaining chocolate
batter. Either microwave 30-40 seconds or
bake 13-14 minutes

Paleo Chocolate
Chip Cookies
• 1 cup flour of choice
• 2 T coconut sugar
• 2 T Nut butter
• 1 T gelatin
• 1 T coconut oil
• 1 T water
• 1 T maple Syrup
• ½ t baking powder
• ¼ t baking soda
• 1/3 t salt
• Combine then stir in ¼ cup mini choc chips. Bake
for 12- 15min on 180
• @paleoglutenfreetreats

Coconut Choc
Chip Mug Cake
• 2 T Peanut Butter
• 1 egg
• 1 ½ T melted coconut oil
• 1 T maple syrup
• 2-3 T coconut milk
• 1 2/1 T coconut flour
• ¼ t baking powder
• 1 T chocolate Chips
• Whisk everything together in a bowl/mug
• Top with additional chocolate chips
• Microwave on high for 2mins until risen and firm
to touch
• Cool and top with yoghurt or peanut butter

Banana caramel cake Cake
• 3-4 ripe mashed bananas
• 1 cup buckwheat flour
• 1 cup almond meal
• ¼ cup coconut sugar
• 1 ½ almond milk
• 1 Tbsp baking soda
1. Mix all together in bowl and pour into
cake tray and bake at 180 for 4 mins
Icing:
1. Pour coconut milk into a sauce pan-
bring to the boil and add coconut sugar
and vanilla. Return to medium heat
and simmer for about 20mins until it
thickens like icing
2. Spread over cake and sprinkle with
coconut flakes
Icing:
• ½ can coconut milk
• 1 Tbs coconut sugar
• 1 tsp Vanilla extract

How to make
coconut Carmel
• 1 can coconut milk
• 1/3 cup maple syrup, honey or agave
• ½ cup brown sugar or increase amount of
liquid sweetener to 2/3 cup
• ½ tsp vanilla
• ¼ t salt
• Option 1 T butter type spread or coconut
oil
• Combine all ingredients except vanilla in
saucepan. Bring to boil. Let boil for 3-4
mins stirring continuously then lower to
simmer
• Simmer- stir as needed until cooks down
to about ½ the volume (around
5060mins)
• Turn off heat, stir in vanilla and let sit for
an hour then in fridge over night

Brownie cheesecake
Cheesecake:
• 1 c extra light cream cheese
• 3 Tbsp no fat Greek yoghurt
• 1/2c Natvia icing mix
Brownie:
• 1 c cooked sweet potato (mashed)*
• 1 egg
• ½ c vanilla protein powder (can sub for
almond meal)
• 1/2 c almond meal
• 1/3 c raw cacao powder
• 2-3 tbsp of raspberries
• 1 tsp baking soda
• 1 tsp vanilla extract
• 1/3 c sugar free maple syrup 1/4 c natural
sweetener
• 1/2 tsp natural sea salt
1. Blend all brownie ingredients together
2. Mix cheesecake ingredients in separate
bowl
3. Pour brownie mix int bottom f tray, pour
cheesecake mix ontop
4. Bake at 180 for 35-40 mins

Deep dish cookie • 2 cans white beans rinsed
• 1 cup oats
• ¼ cup apple sauce
• 3 Tbsp oil
• ½ tsp baking soda
• 2 tsp baking powder
• ½ tsp salt
• 1 ½ cups brown sugar
• 1 cup chocolate chips
1. Blend everything except chips in
food processor, then add chips and
pour into pan
2. Cook at 180 for 35-40mins

Healthy Afghan • 2 GF weetbix (or nuts)
• 4 T honey
• ¾ cup GF flour
• 4T Caco
• 2 T butter
• Icing
– ½ block dark chocolate
– 2 T coconut milk
– Melt to combine, cool then top
cookies
1. Melt butter and honey together.
Add crushed weet bix then flour
and cacao
2. Mix then roll into balls
3. Bake 8-10 mins at 180
4. Cook at 180 for 10 mins
@coachhan

Samara’s #Porncakes
• 2 eggs
• 2 Tbsp Light Cottage Cheese
• 3 Tbsp ground oats (or flour of
choice)
• 1 tsp cinnamon
• 1 Tbsp stevia (sweetener of choice)
1. Blend the eggs and cottage cheese
until smooth
2. Add dry ingredients
3. Add coconut oil to pan and cook
pancakes until golden on each side
4. Serve with fresh fruit and Greek
yoghurt

Samaras Pumpkin
Pancakes
• ½ cup cooked pumpkin
• 1/3 cup egg whites
• ½ cup almond meal or oats
• ½ tsp cinnamon
• 1 Tbsp stevia
1. Mix all ingredients in a blender
2. Heat a large pan with coconut oil
3. Cook each pancake 3mins each
side (or until golden)
4. Serve with fresh fruit, Greek
yoghurt and honey or sweetener

Cream Cheese
Pancakes
• 2 oz cream cheese
• 2 eggs
• 1 tsp stevia (or any) sweetener
• 1/2 teaspoon cinnamon
• Put all ingredients in a blender or magic
bullet. Blend until smooth. Let rest for
2 minutes so the bubbles can settle.
• Pour 1/4 of the batter into a hot pan
greased with butter or pam spray. Cook
for 1-2 minutes each side until golden.
Repeat with the rest of the batter.
Serve with sugar free syrup (or any
syrup of your choice) and fresh berries.

PB Pancakes • 3 Tbsp Milk
• 2 eggs
• 2 Tbspn stevia
• 2 large Tbsp natural peanut butter
• 1 medium banana
• ½ cup Greek yoghurt
• ½ cup oats
• ¼ cup chocolate chips
1. Mix ingredients in food processor
2. Cook in hot pan on each side until
golden

Zucchini bread
pancakes
• 1 grated zucchini
• ½ cup oat flour
• 2 Tbsp coconut flour
• ½ cup pumpkin puree
• 2 Tbsp stevia
• 1 tsp vanilla
• 1 cup egg whites
• Squeeze the moister out of the
grated zucchini
• Mix the rest of the ingredients
together to combine
• Spoon onto heated pan with coconut
oil
• Cook until browned on both sides

Paleo pancakes
• 2 eggs
• 1Banana
• 1 Tbsp Almond flour
1. Mix in a bowl until combined
2. Cook on each side in hot pan
until golden

Fat Elvis Oats
1. Mix 50g Oats with
boiling water
2. Add 1 tsp cinnamon and
1 tsp stevia 1 tsp PB2
powder
3. Cook in microwave for 1
min
4. Add ½ banana and 1
Quest Protein Peanut
Butter cup on top

Pumpkin Cheesecake
Choc Chip Pancakes • 1/3 cup oat flour
• 1 tbsp Stevia
• 1/3 cup Pumpkin puree
• ¼ cup Low Fat cottage cheese
• 1 tsp Vanilla Extract
• ¼ cup almond milk
• ¼ tsp cinnamon
1. In a bowl mix wet ingredients
together then add the dry
ingredients.
2. Combine
3. Cook on heated pan

PB2 pancakes
• 1 cup quinoa flour
• 1 cup PB2 powder
• 2 Tbsp brown sugar
• 2 eggs lightley beaten
• 2 cups of milk
1. Mix wet ingredients in 1 bowl, and
dry in another. Combine both
mixes
2. Pour into fry pan and cook until
golden

GF Oat Waffles • 1 ½ cups oat flour
• ½ tsp salt
• ½ tsp cinnamon
• ¾ cup milk
• ¼ cup+ 1 Tbsn coconut oil
• 2 eggs
• 2 Tbsn SF maple syrup
• 1 tsp vanilla extra
1. Combine ingredients and cook until
golden in waffle maker

Coconut flour
pancakes
• 2x T melted coconut oil
• 2 T maple Syrup
• 2 eggs
• ¼ milk of choice
• ¼ cup coconut flour
• ¼ t cream of tartar
• Mix everything together and
cook in coconut oil

Spelt waffles • 1 cup whole spelt flour
• 1 ½ Tbsp baking powder
• 1/8 tsp salt
• ½ tsp cinnamon
• 1 cup of water
• 1 ½ tsp vanilla extract
• 1 Tbsp maple syrup
• 1 Tbsp oil
1. Combine all ingredients
2. Pour into waffle maker and
cook until golden.

Sweet potato waffles • 1 ½ cup whole wheat flour
• ½ cup oat flour
• 1 Tbsp baking powder
• ½ tsp salt
• 1 tsp cinnamon
• 1 ½ ups skim milk
• ½ cup plain Greek yoghurt
• 1 large beaten eggs
• 4 Tbsp oil
• 1 cup mashed sweet potato
1. Combine all ingredients in food
processor to combine
2. Pour into waffle maker and cook until
golden.

Zucchini waffle
• 2 cups shredded zucchini
(excess moister squeezed out)
• 1 large egg
• ½ cup low fat milk
• ½ cup parmesan cheese
• ½ cup all purpose flour
1. Combine all ingredients in
bowl and pour into waffle
maker
2. Cook until golden

Caveman
Banana Bread
• 4 bananas,
• 4 eggs
• 1/2 cup almond butter
• 4 butter, melted (can substitute
coconut oil)
• 1/2 cup coconut flour (
• 1 tablespoon cinnamon
• 1 teaspoon baking soda
• 1 teaspoon baking powder (gluten
free or homemade)
• 1 teaspoon vanilla
• pinch of sea salt
• Combine wet ingredients
• Add dry ingredients and combine
• Add to baking pan and bake for
55mins at 180

Paleo Banana
bread
• 3 ripe bananas
• ½ cup coconut flour
• 4 eggs whisked
• 1T sweetner of choice
• 1 t cinnamon
• ½ t ground ginger
• ½ t baking soda
• Pinch of salt
• Blend everything in food processor
• Place in loaf tin and bake 30 mins at
180

Banana yoghurt
loaf
• 2 cups flour
• 3/4t baking powder
• ½ cup chopped walnuts
• 3/4 t salt
• 1t cinnamon
• 1 ½ cup mashed bananas
• 1 ¼ cup yoghurt
• ½ cup maple syrup or honey
• 2t vanilla
• Blend everything in food processor
• Place in loaf tin and bake 30-40 mins
at 180

Samara’s Pumpkin Loaf • ¾ cup pumpkin cooked and mashed
• ½ cup sweetener of choice (Maple Syrup)
• 2 ½ Tbsp milk of choice
• ½ tsp Vanilla
• 2 eggs
• ½ cup ground oats
• ¾ cup Quinoa Flour
• 1 tsp cinnamon
1. Mix all dry ingredients together
2. Mix wet ingredients together until smooth
3. Add wet mix to dry mix and stir through.
4. Pour into baking tray and bake at 180 for
30mins or until cooked through

Coconut bread
• 1 cup coconut flour
• ½ up desiccated coconut
• 1 ½ cup greek yoghurt
• 6 eggs
• 1/2t bi carb soda
• Mix all ingredients together
• Pour into baking tray and bake at
180 for 50mins or until cooked
through

Chocolate Vegie Loaf
• 1 ½ cup grated carrot
• ½ cup grated zucchini
• 2/3 cup pureharvest Coco2 Hazelnut
spread
• ¼ raw extra virgin coconut oil
• ½ tsp pure vanilla extract
• 3 eggs
• 1 Tbsp cacoa powder
1. Combine hazelnut spread, melted
coconut pil and vanilla until well
combined. Add the eggs and beat
until combined, add the remaining
ingredients
2. Bake at 180 for 40mins
@realfoodhealthybody

Best Blueberry
Pumpkin Loaf
• 1 banana
• ¼ cup cooked pumpkin
• ¼ cup blueberries
• 1.5 cups roasted unsalted cashews
• 1 cup almond meal
• 1 TBSP walnut oil
• 2 eggs
• 1 Tbsp honey
• ½ tsp cinnamon
• Pinch of salt
1. In food processor grind up cashews. Then add
oil and blitz
2. Add pealed banana and pumpkin to
processor and combine
3. In large bowl whisk eggs, cashew/banana
mix, with the flours, baking soda and powder,
honey, vanilla, cinnamon and salt. Mix to
combine
4. Fold in blueberries and choc chips
5. Grease pan with coconut oil and pour in
batter. Cook for 25-30mins at 180 or until
cooked through

Gluten Free Banana
Bread
• 1 ¾ cups GF Flour
• 2/3 cup choice of sugar
• 1 tsp vanilla
• 1 cup (3 large) Banana mashed
• ½ cup coconut oil
• 2 eggs
• 1 tsp cinnamon
• Nuts (optional)
1. In bowl mix banana, oil, vanilla,
eggs. Beat to combine
2. In another bowl combine all dry
ingredients. Mix well then add the
wet ingredients
3. Mix well and pour into greased
bread pan
4. Cook at 180 0mins- 1 hour

Lime & Ricotta Polenta
Bread
• 100g fine (instant) polenta
• 200g almond meal
• 2 teaspoons baking powder
• 1 teaspoon sea salt
• 200g unsalted butter
• 180g caster sugar
• 3 eggs
• zest and juice of 3 limes
• 250g fresh ricotta
1. Mix all the dry ingredients in a bowl.
2. Beat the butter and sugar in an electric
mixer until it turns white. Still beating,
slowly add the eggs until completely
mixed. Then fold in the dry ingredients by
hand. Finally, fold in the zest, juice and
ricotta. Try to keep the ricotta fairly
chunky.
3. Spoon the mixture into the prepared pan
and bake for 40 minutes at 160

Double Chocolate
Zucchini Bread
• 2/3 cup almond milk
• 1 large egg
• 1/3 cup honey/sweetner
• 1/4 cup oil of choice, melted
• 2 teaspoons vanilla extract
• 1 packed cup shredded zucchini
• 3/4 cup oat flour
• 3/4 cup sweet rice flour
• 3/4 cup Special Dark or natural cocoa powder
• 1 Tbsp psyllium husk powder
• 1/4 tsp salt
• 1/2 cup dark chocolate chips
1. Whisk together the wet ingredients
2. whisk together dry ingredients
3. While mixing, pour wet mixture into dry mixture
and stir until just combined- then add choc chips
4. Pour into tin then bake for 55 mins at 180 degrees

Easy Banana Date
Bread
• 1.5 cups of Oats
• 15 dates
• 1.5 bananas
• 3 eggs
• ½ cup cranberries or sultanas
• 1 tsp cinnamon
• 2 tbspn milk
• ¼ cup coconut
• 1/3 tspn bicarbonate soda
1. Blend 1 cup oats, 10 dates and banana in food
processor
2. Add cinnamon, vanilla, bi carb soda and eggs.
Blend until thick
3. Place into a large bowl and stir through
coconut, ½ cup oats, 5 chopped dates, milk,
almonds, flour and cranberries
4. Pour into tray and bake 25mins at 180

Pear and raspberry
bread
• 4 pears mashed
• ¼ cup macadamia oil
• ¼ cup Greek yoghurt
• ¼ cup rice Malt syrup
• 1 tsp vanilla
• 1 cup raspberries
• 1 ½ cups wholemeal flour
• 1 Tbsp baking powder
• ½ cup oats
• 1 tsp cinnamon
• ¼ cup chia seeds
• ¼ cup shredded coconut
1. Mix wet ingredients, combine the
add dry ingredients
2. Bake for 45mins at 180
@theactivenutritionist

Dark Chocolate Banana
Bread
@chocolatecoveredkatie
• 2 cups mashed banana
• 2 ½ tsp vanilla extract
• 1 Tbsp vinegar
• ¼ cup coconut oil or milk of choice
• 2/3 cup maple syrup
• ¼ cup stevia
• 1 ¾ cup spelt flour
• ¾ tsp salt
• ¾ tsp baking powder
• ¾ cup cacao powder
• ½ cup choc chips
1. Mix wet ingredients together. Then
combine dry ingredients
2. Bake 35mins at 180

Flourless banana
bread
• 2 ½ cups rolled oats
• 1 cup mashed banana
• 1 cup grated zucchini
• ½ tsp cinnamon
• ¾ tsp salt
• 1 ½ tsp vanilla
• 1/3 cup oil or milk of choice
• ½ cup maple syrup or
sweetener
• 1 ½ tsp vinegar
• Combine together
• Bake at 180 for 35mins

Teff Fruit Bread
• Mix all ingredients except fruit and
veggies and flour to combine then
fold in fruit and veggies.
• Fold in coconut and teff flour
• Spoon into loaf tin and bake 45mins
at 180
• Let cool for 20mins
• ½ cup coconut oil melted
• 3 eggs
• 1 s vanilla
• 1 t cinamon
• ½ t bicarb soda
• 2 t baking powder
• 2 medium zucchini grated
• ¾ cup current
• ¾ cup sultanas
• ½ cup chopped pecans
• 1 cup shredded coconut
• 1 cup teff flour

Paleo Banana
bread
• 3 ripe bananas
• 4 eggs whisked
• 1 T sweetener of choice
• 1 t cinnamon
• ½ t ground ginger
• Combine all ingredients in
blender
• Place in baking tray
• Cook for 20mins at 180

5 ingredient muffins
• 3 ripe bananas
• 3 large eggs
• ¾ cup peanut butter
1. Blend and pour into muffin
tin and bake at 180 for 15
mins

Flourless Pumpkin
Choc Chip Muffins
@HungryHappens
• ¾ cup cooked pumpkin
• 1 cup nut butter of choice
• 1/3 cup maple syrup
• 1 egg
• 1 tsp cinnamon
• ½ cup choc chips
1. Combine all ingredients then
fold in choc chips
2. Bake for 15-20 mins at 180

Pumpkin Choc Chip
Muffins
• ½ mashed cooked pumpkin
• 1/3 cup SF Maple Syrup
• ¼ cup coconut oil
• 3 eggs whisked
• 1 tsp vanilla
• ½ tsp cinnamon
• ¼ tsp nutmeg
• Pinch salt
1. Mix wet ingredients in a bowl
2. In another bowl mix dry ingredients
3. Mix wet and dry bowls together
4. Fold in chocolate chips
5. Put into muffin tray and bake 35-40 mins
at 180

Samaras Cinnamon Apple
& Berry protein muffins • 2 cups rolled oats
• 1 medium apple, chopped into small
cubes, skin on
• 1 cup frozen berries of choice
• 2 scoops whey protein powder
• 4 egg whites
• 1 cup non fat Greek yogurt
• 6 (or more) tsp stevia
• 2 tsp cinnamon
• 1/2 tsp baking powder
• pinch of salt
1. Pre heat oven to 350 degrees. Prepare
muffin tin.
2.. Place all ingredients in Kitchen Aid mixer
and mix well.
3. into 12 muffin tins bake at 350 for 16-18
minutes.

Afghans
• 2 Tbsp.. Coconut oil
• 4 Tbsp.. Honey
• 2 tsp vanilla
• 1 cup shredded coconut
• 1 cup spelt flour
• 2 Tbsp.. coconut flour
• 4 Tbsp. cacao powder
• 4 Tbsp. slivered almonds
• Combine, and rolls into balls to
bake at 180 for 8-10mins

Moist choc chip
muffins
• 1 cup almond meal flour
• ½ cup full fat coconut milk
• 1 egg
• ¼ cup choc chips
• Combine the wet ingredients in a
bowl. Then combine the dry
ingredients.
• Serve out into 5 paper muffin
moulds
• Bake for 25 mins at 180

Peanut Butter White
Choc Blondie
@colorfulfoodie
• 1 ½ cup oats
• ¼ cup ground flax seed
• 1 tsp salt
• ¼ cup powdered peanut butter or 2
Tbsp peanut butter
• 2 ripe bananas
• ¼ cup yoghurt
• 2 Tbsp honey
• 1 egg, 1 egg white (or 3 egg white)
• 1 tsp vanilla
• ¼ cup milk
• Toppings- White choc chips and
peanuts
1. Blend together in blender
2. Bake at 180 for 20mins or until
cooked through

Black bean chocolate
muffins • 250g canned black beans
(rinsed)
• 2 Tbsp Chia seeds soaked in 4
Tbsp water
• 3 Tbsp coconut oil
• 50g Cacao powder
• 80g raw cane sugar
• 1 ½ tsp baking powder
1. Combine and pour into 6
muffins sizes
2. Bake at 180 until cooked

Samara’s Fudgy
Almond Butter
Brownies
• 3 Tbsp almond butter
• 1 egg
• ½ cup cocoa powder
• 2/3 cup stevia
• 1 cup unsweetend almond milk
• 1 Tbsp Chai seeds
• ½ cup semi-sweet chocolate chips
• ¼ tsp salt
• In a bowl mix almond butter, egg, milk,
chai and stevia, mix to combine. Add
cocoa, salt and baking powder and mix
well. Fold in chocolate chips (and
raspberries as an option)
• Pour into greased baking tray and cook
25-30mins on 180.

Fit Brownies • 1 cup almond flour
• 2 eggs
• 2 egg whites
• 40g dark chocolate melted
• 3T Cocoa
• 2T peanut butter
• 1/3 cup water
• 1t vanilla
• Sweetness to taste
1. Mi everything together
2. Bake for 20-25min at 190
@fitnessdishes

Samara Fav
Pumpkin Brownie
• 1 cup pure mashed pumpkin
• 4 eggs
• ½ cup cocoa powder
• ¼ cup honey
• ½ cup dark choc chips
• Combine all together
• Press into non-sick pan
• Bake for 25-30 mins at 180

Flour less brownies • 1 cup almond meal
• ½ cup cacao powder
• 6-7 fresh dates
• 1 large ripe banana
1. Mix dry ingredients in a bowl
2. In blender pulse dates and banana
to smooth
3. Add pure to the dry ingredients
and mix well
4. Put in a greased baking tray and
bake for 20mins at 180

Paleo chocolate
brownie
• 2 cups 2T almond meal
• 1/3 cup cocoa powder
• ½ t baking powder
• 2 eggs
• ¼ cup melted chocolate and cooled
coconut oil
• 2t vanilla
• Pinch salt
2. In blender pulse wet ingredients
3. Add wet to the dry ingredients and
mix well
4. Put in a greased baking tray and
bake for 20-30mins at 180
@berries for breakfast

PB chocolate brownie
• 2 ½ cup almond meal
• ½ cup cacao
• 1 t mesquite powder
• 1t baking powder
• 1t vanilla
• ¼ cup peanut butter
• ¼ cup coconut oil melted
• ¼ cup cacao butter melted
• 1/3 cup almond milk
• 1/3 cup coconut nectar (sweetener)
• 3 eggs separated
• 80g dark choc
2. In blender pulse wet ingredients
3. Beat egg whites into peaks and fold in
4. Add wet to the dry ingredients and mix
well
5. Put in a greased baking tray and bake
for 25 mins at 180
@coconutandbliss

Black bean
brownie
• 1 can black beans drained and
washed
• 3 x eggs
• 5 Tbsp. coconut oil melted
• ½ cup cacao powder
• ½ cup coconut sugar
• ½ cup almond meal
• 1 tsp vanilla
• 100g dark chocolate
• Combine all ingredients and place in
lined tray
• Bake 20-25mins at 180

Samaras Sweet Potato
Brownie
1. First, bake at 425 degrees:
• 1 medium-large sweet potato
• Cook for 30-40 minutes. Remove peeling and place
in a blender or a mixing bowl
2. Blend or mix together w/ the sweet potato:
• 1 egg
• 1 banana
• 1/4 cup melted coconut oil
• 1/4-1/3 cup honey {depending on sweetness of the
sweet potato and personal preference}
• 1/2 tsp vanilla extract
3. Mix in a separate bowl:
• • 1 1/2 Tbsp coconut flour {for more silky
and fudge-like use less coconut flour}
• • 4-5 Tbsp cocoa powder
• • 1/4 tsp baking soda
• • pinch of salt
4. Combine the sweet potato mixture to the
dry ingredients and then add:
• • 3 Tbsp choc chips
• 1 cup raspberries
• Pour into an oiled or buttered 8x8 baking pan. Bake
for 30-35 minutes at 350 degrees.

Choc Chip Oat Slice
• 1 cup oats
• 1 cup cranberries optional
• ½ cup sugar of choice
• ½ cup flour of choice
• ½ cup coconut
• 125g butter
• 2 tbsp honey
1. Melt butter and honey together
2. Mix dry ingredients
3. Combine the two then place in try
to bake at 180 for 15mins
@Kim Beach

Skinny PB swirl
Brownies
• 3/4 cup organic peanut butter
• 6 oz. low fat vanilla yogurt (could use fat free)
• 1/4 cup skim milk (or almond milk)
• 1 egg
• 1/4 tsp salt
• 1 cup sugar (or Splenda)
• 1/2 cup unsweetened cocoa powder
• 1/2 cup old-fashioned rolled oats
1. Preheat oven to 350F. Spray a 8×8 inch pan
with non-stick cooking spray. Set aside.
2. Place all of the ingredients except for the
peanut butter into a blender. (Yes, a blender!)
For easier blending, place the liquid
ingredients into the blender first. Blend until
mix is smooth and oats are ground up. You
will have to stop the blender and scrape
down the sides a few times.
3. Pour batter into prepared baking
dish. Microwave peanut butter for about 30
seconds. Drop melted peanut butter by
spoonful's onto the batter, swirling gently
with a knife to create a marbled effect. (Try
not to overmix!)
4. Bake for 20-25 minutes or until brownies
begin to pull away from the sides of the
pan. Brownies will be extra fudgy, so be sure
to wait until COMPLETELY cooled – I stuck
mine in the refrigerator for 2 hours, which
allowed them to be cut very easily.

Samara’s Banana
bread blondie bars
• 2 ripe bananas
• 1 ¾ cup rolled oats
• 1 can chick peas rinsed
• 2 Tbsp natural peanut butter
• 2 Tbsp honey
• 4 Tbsp sweetener
• Pinch salt
• ½ cup unsweetened almond milk
• Put all ingredients in blender except
chocolate chips.
• Fold in the chocolate chips.
• Pour into greased tray. Bake for
20mins at 200C.
• Allow to cool.

Clean Caramel Slice
• Crust:
• ½ cup almond meal
• 1/3 cup shredded coconut
• 1 Tbsp coconut flour
• 2 dates putted and shopped
• Caramel
• 10 dates pitted and chopped
• 90ml almond milk
• 1 tsp vanilla essence
• Chocolate
• 200g Dark chocolate
1. Line metal tin with glad wrap so
plastic hangs over the edges of
tin
2. Crust: place all ingredients in
food processor and mix until it
sticks together. Remove and
press into the bottom of the tin.
Place in freezer while making
caramel
3. Add ingredients to food
processor, pour out onto the
crust. Freeze while melting the
chocolate
4. Chocolate: melt chocolate and
pour on top of caramel. Freeze
until set

Choc Chip
Zucchini Bars
• 1/2 cup zucchini, shredded
• 1 cup peanut butter
• 1 tsp pure vanilla extract
• 1 1/2 tsp baking soda
• 1/8 tsp salt
• 1/2 cup flour of choice
• 2/3 cup granulated sugar of choice 1/4 cup or
more chocolate chips
• Gently heat the nut butter so it is stirable,
then stir in the zucchini and vanilla.
• In a separate bowl, stir together the flour, salt,
baking soda, sugar of choice, and chocolate
chips. Pour dry ingredients into wet and keep
stirring.
• Add choc chips to the top. Cook for 10 mins at
180. let sit for 20mins to firm

PB choc chip zucchini
Blondies
• 1 can butter or cannelloni beans
drained
• 1 cup shredded zucchini (excess
moisture squeezed out
• ½ tsp cinnamon
• ½ tsp salt
• ½ cup oats
• ½ cup PB2 powdered PB
1. Add all wet ingredients into a food
processor and mix then add dry
ingredients and mix until smooth
2. Ad chocolate chips
3. Pour into baking tray and bake at
180 for 20 mins

Pumpkin fudge
• ½ cup pumpkin puree
• ½ cup melted coconut butter
• ¼ cup cocao powder
• ½ tsp vanilla extract
• Punch of salt
• Combine ingredients until
smooth
• Pour into molds and put in
fridge to set

SF chocolate fudge
• ½ cup coconut butter
• 1 large overripe banana
• ½ tsp cinnamon
• 1 tsp stevia
• ¼ cup cacao powder
• ½ tsp vanilla extract
1. Combine all ingredients in food
processor. Then smooth fudge into
candy moulds and put in fridge to
set

Samaras Award
Winning Protein Balls
• 1 cup dates
• 1 cup walnuts
• ½ cup chocolate protein powder
• 1 Tbsp cocoa
• 2 Tbsp natural peanut butter
• Coconut to top
1. In a food processor blend the
walnuts until smooth
2. Add the dates and blend until
sticky, add the rest of the
ingredients and blend
3. Add 1 Tbsp water (or enough to
stick together) blend
4. Roll into balls then roll in coconut
5. Put in fridge to set

Nut free cookie dough
balls
• 1 cup dates
• 2 cups rolled oats
• 1/3 cup hulled tahini
• 2T honey
• 2T maple syrup
• ½ t cinnamon
• 1 t vanilla
• Pinch salt
• ½ cup dark choc chips
1. Place oats in food processor until fine
powder. Add remaining excluding choc
chips and mix to combine
2. Add choc chips
3. Use hands to press unto ball shapes
4. Set in fridge@wholefoodsimply

Cookie Dough Bliss
Balls
• 4 T peanut butter
• 3T honey
• 1 t vanilla
• Pinch of salt
• 1/3 cup dark choc chips
• 1 ¼ cups almond meal or oat flour
1. Place PB, honey, vanilla, salt and
chocolate into a bowl and combine to
mix.
2. Add almond meal and mix to combine
3. Work mixture with hands to roll into
dough balls
4. Place balls in fridge to set
@wholefoodsimply

Fruit and nut protein
balls • 1 cup dates
• ½ cup cranberries
• 1/3 cup pecans
• 1/3 cup shredded coconut
• 1 tsp cinnamon
• 1 cup chocolate protein powder
• 1 Tbsp cocoa powder
• ½ cup almond butter
1. Blend all ingredients in food
processor
2. Roll into balls then roll in coconut
3. Place in fridge to set

Raspberry
breakfast balls
• 1 cup frozen raspberries
• ½ cup ground almonds
• ½ cup rolled oats
• 2 T melted coconut oil
• 2 T maple syrup
• Place everything in a
blender until combined (if
mixture still a bit wet add
more rolled oats
• Roll into ball and store in
fridge or freezer

Samara food

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