6 ingredient Chocolate & tahini protein bites

Being a nutrition therapist ‘in training’, I’m always looking for ways to max the nutrients in everything I eat! So when I want to nibble on something sweet after dinner, I like to have something like these chocolate treats in the fridge that are full of protein, fibre, vitamins, and minerals.

That’s not to say I don’t ever eat cake or biscuits, but I try to limit the amount of low-nutrient, high-sugar food that I eat.

Obviously, Medjool dates are naturally high in sugar, but they are also a good source of iron, calcium, magnesium (for nerve and muscle function), and copper (for bones, blood vessels, nerves, and immune function).

Fibre can help slow down the digestion of sugars, reduce blood glucose spikes, and provide longer-lasting energy from the food you eat. So, natural date fibres and the addition of cashews should help regulate the blood sugar response.

Tahini works well with chocolate and contains copper, selenium (which supports immune and thyroid function), and calcium, which can be a good alternative to dairy for vegans.

Dark chocolate and cacao are rich in flavonoids—antioxidants that can reduce oxidative stress and inflammation in the body (the same for dates!)., potentially supporting heart health. Cashews provide protein and healthy fats to support the cardiovascular system, plus iron and zinc for energy and immune function.

ingredients

Makes one 20cm x 20cm tray

• 170g toasted cashews, toasted, incl 20g for topping 

• 6 tbsp cacao powder 

• 4 tbsp bone broth protein powder (Plant Paleo) 

• 2 tbsp tahini, plus 2 tsp for topping 

• 20 Medjool dates, pitted

• 150g dark chocolate 

  method

• Line a 20cm square baking tin with parchment paper.

• Add the cashews (reserving 20g for the topping), cacao, protein powder, and 2 tbsp tahini to the food processor. Blitz, and then start adding the dates one at a time so they don’t clog the mixer.

• Mix for 1-2 minutes until it has a sticky, crumbly texture—you should be able to pinch a bit between your fingers and roll it into a ball.

• Tip the mixture into the lined baking tin, flattening it with a spatula or cake slice. Press firmly into the tin.

• Melt the chocolate in a bowl in the microwave. I usually do 1 min on 600W and repeat until melted. or you can use a Bain Marie

• Pour over the chocolate and spread evenly by gently tipping the tray from side to side or use a baking spatula for thicker chocolate.

• Drizzle the extra teaspoons of tahini over the chocolate, and then draw squiggles with a spoon. 

• Spread the remaining cashew pieces over the top and then put them in the fridge for at least 30 min to set.

dark Chocolate & Walnut date bark

When you have a sweet tooth, but you dont want to eat empty calories - this is your answer! My chocolate and walnut date bark is packed full of nutrients and hits the spot after dinner when you have a little sweet craving.  And I've even added some protein powder to make this treat more nutritious and satisfying! 

Walnuts are full of antioxidants and anti-inflammatory fats such as omega 3, which can support heart and brain health, whilst dates contain polyphenols and fibre to keep your gut microbes happy. Dark chocolate is rich in plant compunds called flavonoids, which have powerful antioxidant properties, and can help improve heart health and cognitive function. 

So, what are you waiting for? Forget Cadburys; get these ingredients on your shopping list!

Ingredients

• 150g walnuts or any toasted nuts you prefer

• 4 tbsp cacao powder 

• 2 tbsp protein powder (I used Plant Paleo) 

• 1 tbsp chia seeds

• 1 tbsp flaxseeds

• 1 tbsp coconut oil

• 16 Medjool dates, pitted

• 100g dark chocolate (I like 70% or above)

Method

• Line a 20cm square baking tin with parchment paper.

• Add all the ingredients, except the dates, to a food processor and blitz for a few seconds.

• Then, add the dates one by one through the funnel. I add them gradually as they blend more easily than bunging them all in at once.

• Mix until it has a sticky, crumbly texture—you should be able to pinch a bit between your fingers and roll it into a ball.

• Tip the mixture into the lined baking tin, flattening it with a spatula or cake slice. Press firmly into the tin.

• Melt the chocolate in a bowl in the microwave. I usually do 1 min on 600W and repeat until melted. or you can use a Bain Marie

• Pour over the chocolate and spread evenly with a baking spatula and put in the fridge for at least 30 min to set.

almond & coconut energy balls

These are so great as a pre or post-workout snack, but to be honest I love them at any time of the day - even after dinner as a healthy sweet treat in the evening. I make bigger ones to eat after exercise and smaller to have as a cheeky sweet hit. They're dead easy to make as all you do it put the ingredients in a food processor and blend until they become a sticky mass! 

These raw vegan balls are packed with almond nut protein and have a high vitamin content from the dates, coconut and raw cacao; each one of the 5 ingredients in this recipe is full of essential nutrients. You literally can't go wrong eating these! I haven't come across anyone who doesn't love them.

Nutrition facts:

Almonds are high fibre and contain antioxidants such as vitamin E that may protect against cell damage by free radicals, which are molecules that cause oxidative stress and inflammation. Free radicals are highly reactive and unstable molecules produced by normal metabolic processes in the body, as well as external sources such as poor diet, smoking, alcohol, and pollution. Almonds are very high in vitamin E, which has been linked to a lower risk of heart disease, cancer, and Alzheimer’s disease, and magnesium, which can support muscle function, sleep, healthy blood pressure, and blood sugar regulation.

Dates contain natural sugars, but also provide many nutrients, so they aren’t empty calories like confectionary. They are high in antioxidants (which reduce cell-damaging free radicals and the harmful effects of LDL cholesterol on arteries), fiber, and minerals that support bone health, such as calcium, potassium, and magnesium.

Coconut also contains antioxidants and is low in carbohydrate, but high in fat, which may help to regulate blood sugar along with its high fibre content. The main fats in coconut are medium-chain triglycerides, which are metabolised quickly by the body so can support weight loss, and also may enchance cognitive function.

Coconut is high in manganese which is associated with the metabolism of carbohydrates, proteins, and cholesterol and bone strength/density.

Cacao is the unprocessed form of cocoa and is high in flavonoid antioxidants and may help to improve healthy cholesterol levels. Anandamide in cacao may also trigger the release of dopamine which is associated with drive and energy.

Ingredients

• 100g almonds

• 100g desiccated coconut, plus 10g reserved to coat the balls

• 400g dates

• 2 1/2 tbsp almond butter

• 4 tbsp cacao

Method

• Put the almonds in the mixer first and whizz into a fine crumb.

• Next add the coconut and do the same.

• Add the nut butter, cacao and then the dates one at a time to prevent them clogging the blades.

• Roll into whatever size balls you fancy.

• Coat the balls in coconut but putting some in a shallow bowl or tub and shake them around 2-3 at a time.

Date & peanut bark

As I don’t really drink much these days (alcohol gives me awful migraines), Dry January isn’t much of a challenge. So I decided to give up refined sugar and clothes shopping this year—my two main vices! So I jumped on board the viral date bark train (to be honest, I think it departed a few months ago, but never mind) and made this healthier version of a Snickers bar.

Good quality, high-percentage dark chocolate is pretty nutritious and can be a healthy part of your diet (in moderation!). It is high in fibre and antioxidants such as polyphenols that feed your gut microbes, plus iron, copper (support nerve cells and the immune system), manganese (anti-inflammatory, blood sugar regulation, bone formation, and blood clotting), and small amounts (around 45g per week) may reduce LDL cholesterol levels and help to prevent cardiovascular disease.

Dates contain a fair bit of natural sugar but also provide a significant number of nutrients, so they aren’t empty calories like confectionary. They are high in antioxidants (which reduce cell-damaging free radicals and the harmful effects of LDL cholesterol on arteries), fiber, and minerals that support bone health, such as calcium, potassium, and magnesium.

Peanut butter is high in fat, but half is monounsaturated in the form of oleic acid, which may support insulin sensitivity and help regulate blood sugar levels.

Peanuts are a good source of plant protein (22% protein, but lower in methionine and cysteine than animal sources), relatively low in carbohydrates (20%), and high in vitamin E (an antioxidant) and B3 or niacin (which supports healthy skin, digestion, and nervous system).

Ingredients

·      200g 100% dark chocolate

·      400g medjool dates

·      4-5 heaped tbps crunchy peanut butter (no added sugar )

·      Sprinkle of desiccated coconut (optional)

·      Sprinkle of sea salt (optional)

Method

·      Lay out a piece of baking parchment on a large tray (approx 30x25cm).

·      Pit the dates.

·      Melt the chocolate gently in a glass bowl either over a pan with an inch of boiling water, or as I did, in the microwave on a medium setting for one minute at a time – stirring each time.

·      Pour a thin layer of dark chocolate in a rectangular shape on to the baking parchment and even out with a palette knife (approx. 22x26cm).

·      Press the dates as flat as you can into the chocolate ‘face down’ / skin up.

·      Sprinkle over a small pinch of sea salt now if you’re using it.

·      Spread out a layer of peanut butter onto the dates using a knife to make it as even as possible – you can add more if you want a thicker later.

·      Put the chocolate in the microwave for 10-20 seconds to heat it up before pouring over the peanut butter and spreading as evenly as possible with a palette knife.

·      Sprinkle over the desiccated coconut if you’re using it.

·      Put in freezer to harden for a minimum of 30 minutes and chop in uneven pieces or break with your hands!

·      Store in an airtight container in the fridge.

Coconut & cacao squares

A healthy alternative to flapjack that will give you a nutritious energy boost!

ingredients

• 100g coconut oil

• 2 tbsp maple / honey

• 3 ripe bananas (300g peeled)

• 3 tbsp raw cacao

• 250g porridge oats

• 100g desiccated coconut

Method

• Preheat the oven to 180ºc. Line a 20 x 20cm tin with baking parchment.

• Melt the coconut and honey gently in a small saucepan.

• Mash the bananas in large bowl with a fork and add the rest of the ingredients.

• Pour in the coconut oil and honey, mixing well until all the ingredients are combined.

• Scrape the mix into the baking tray and press down firmly.

• Bake for 25 minutes. Leave to cool completely before slicing.

  Tip

• This recipe freezes well, so you can wrap some up in tin foil and save for later.

• You could add 1 tbsp more of maple and/or cacao if you want extra sweetness / chocolateyness.

• I made these squares for my daughter to take for her school snack as they’re nut-free. I wanted her to have something slightly more healthy than sugary cereal bars - it’s also quite hard to find them without nuts!

Lemon drizzle

Show me a person who doesn’t like lemon drizzle? It’s one of the best classics IMO and is certainly a fave in our household. It’s lovely with a cuppa, but equally you can serve as a pud with fresh raspberries, fruit coulis - any combination of berry would be lovely - and whipped cream

Ingredients

• 240g butter, room temp

• 240g golden caster sugar

• 3 unwaxed lemons

• 4 eggs

• 240g self-raising flour, sifted

• 100ml milk

• 140g demerara sugar

  Method

• Pre-heat the oven to 180Cºc.

• Grease a 23cm cake tin with butter and line with greaseproof paper.

• Beat together the butter, caster sugar and zest of 2 lemons until light and fluffy. This will take about 5 minutes on med/high.

• Add the eggs, one at a time, beating until well combined before adding the next.

• Gently fold in the flour, or add a spoon at a time with the mixer on low. Turn off the beater as soon as the flour is combined to prevent knocking too much air out.

• Slowly add the milk, the batter should a dropping consistency so it falls off the spoon.

• Scrape the batter into the prepared tin and bake for 50-55 minutes, until a skewer comes out clean.

• Zest the other two lemons and tap the zest on to a plate to dry a little before you use it as decoration.

• Juice all 4 lemons and stir in the demerara sugar, set aside until the cake is cooked.

• As soon as the cake comes out of the oven, poke holes all over the top, especially near the edge and slowly pour over the drizzle using a spoon to distribute evenly. Sprinkle over the dried lemon zest.

Vegan banana, pecan & tahini bites

Looking for a healthy snack recipe? Well, stop right here as these bites are super tasty and so full of good stuff: protein (growth development, muscle building, bone mass), fibre (healthy gut microbiome), zinc (immunity), B1 thiamine (energy production), manganese & phosphorus (bone health)!

They’re really quick to prep and will keep in an airtight container for up to a week, although they will go a little crumbly after a few days, (if they last that long), but they’re great on top of natural yoghurt! If you’re making them for kids to take to school then leave out the pecans or switch for pumpkin, sunflower or flaxseeds, but do check your school’s policy on allergens first.

Ingredients

• 60g pecan nuts

• 4 tbsp coconut oil, melted

• 1 large banana 150g

• 6 tbsp tahini

• 4 tbsp maple syrup 

• 250g oats

• Pinch of sea salt

Method 

• Preheat the oven to 180ºc and line a 20x20cm tin with baking parchment. Scrunch it up into a ball and then it will mould into the tin more easily.  

• Spread the pecans out on a baking tray and toast in the oven for 5-6 minutes. Set aside to cool. 

• Melt the coconut oil in a pan on the hob or a bowl in the microwave for a minute. 

• Mash the banana in a large bowl, then mix in the tahini, maple syrup and coconut oil. Stir well and then weigh the oats in the same bowl. Mix together well. 

• Break up the pecans with your fingers or chop roughly and stir into the mix. 

• Scrape into the lined tin and bake for 20-25 minutes until starting to brown on top. 

• Cool completely before cutting up. 

Vanilla & orange roasted apricots

I find that apricots are often a bit tasteless and floury textured in the UK, but this is a way of bringing even the most flavourless to life. I love to eat these for breakfast with yoghurt and granola, porridge or they’re great for pud in the evening with ice cream.

Ingredients

Serves 4

• Approx 8 apricots

• 2 tbsp fresh orange juice

• 1 tbsp demerara sugar

• 1 tsp vanilla paste or 1 vanilla pod

Method

• Preheat the oven to 180ºc.

• Cut the apricots in half and take the stones out. Place in a medium sized oven proof dish, so they fit snugly.

• Spoon over the orange juice, sugar and vanilla paste. If you’re using a fresh pod then I would mix up the juice, sugar and seeds in a bowl before pouring over the apricots.

• Put the apricots in the oven for 40—45 minutes, until fully softened. They shouldn’t be dried out at all - you can always cover with foil if you think they are.

Tip

• I’ve used vanilla bean paste as it is cheaper than using a pod and I think the apricots still taste really good.

• Add a little squeeze of honey or fruit syrup once cooked if you want a slightly sweater taste. You could also sub the demerara sugar and cook with these too.

• Try with my granola - recipe here

Strawberry and banana 'nice' cream

The sun is back and this is a lovely quick way to make homemade ‘ice-cream’. It’s actually a vegan alternative that’s like half sorbet and half ice cream. It’s basically frozen puréed fruit, but it tastes like you’ve made WAY more effort. My kids love it and as a bonus it’s actually really healthy because there’s no added sugar - or anything for that matter! However you might notice that I’ve drizzled some honey on one of the photos as it tastes lovely if you fancy something a bit sweeter.

Read on for the shortest ingredients list ever!!

Ingredients

Makes 1 large tub, serves approx 6-8

• 450g frozen strawberries

• 450g frozen banana

Method

• Put all the fruit into a large food processor.

• Blitz for 30 seconds and then scrape down the sides. Repeat until smooth (or the texture you prefer - can be rougher with small bits of fruit). You’ll need to repeat a few times to incorporate all the fruit.

• Scrape into a large tub and freeze for 2-3 hours until firm.

• You might need to take out of the freezer about 30 minutes before serving, depending on how firm you want it to be.

Banana, almond, raisin & spelt loaf

This is a great loaf to make for quick breakfasts or healthier afternoon treats as it’s sweet, but not too sweet and has plenty of nutrients in the fruit, almonds and spelt to give you energy. Yes there’s sugar, but it’s definitely packing more goodness than your average sponge! I love this kind of cake as it’s full of interesting flavours and textures, plus there’s nutritional value in it without compromising on taste - win/win! It’s delicious, let me know if you give it a go.

Ingredients

• 150g almonds

• 150g spelt flour

• 125g ground almonds

• 1 tsp bicarbonate of soda

• 1 ½ tsp baking powder

• 300g banana

• 250g golden caster sugar

• 3 eggs

• 140ml yoghurt

• 70ml rapeseed oil

• 1 tsp vanilla essence

• 80g sultanas

Method

• Preheat the oven to 170ºc and line a 2lb loaf tin - I use these liners.

• Spread the almonds on a baking tray and roast in the oven for 6-7 minutes. Set aside to cool and then chop roughly.

• Mix the flour, ground almonds, bicarbonate of soda and baking powder together in a medium sized bowl.

• Put the bananas into the bowl of a mixer and beat for a minute or so until mashed. You can do this with a fork if you don’t have a mixer.

• Add the sugar, eggs, yoghurt, rapeseed oil and vanilla, mixing well.

• Gradually add the flour etc to the bowl using a large serving spoon, or just tip in slowly.

• Beat with the mixer briefly until the ingredients are just combined, then fold in the almonds and sultanas. I usually turn the mixer on low briefly to do this, it will bump about a bit though!

• Pour the mixture into the prepared tin and bake in the oven for 1hr 10 minutes and then check with a skewer. It should come out clean when the cake is cooked, if not put back in for a further 5 minutes, check and then repeat once more. It should be cooked through by 1hr 20 minutes, but remove sooner if a skewer taken from the middle of the cake is clean.

The best chocolate chip cookies

A wet Saturday called for a bit of baking, so my daughter and I set about making some cookies. I searched around online, but ended up on Nigella’s site as I think she is the queen of baking and always shares reliable recipes. I think her cookies are particularly good, however I didn’t think they would be THIS good! They’re literally my favourite cookie EVER! No exaggeration.

I adapted Nigella’s recipe slightly by using dark brown sugar instead of light and left out the extra egg yolk and vanilla essence. They’re super easy to make and a good one to do with kids; my 11 year old pretty much made these by herself, which she loved. I’m just her sous chef! In fact probably more kitchen porter / dishwasher to be honest.

Ingredients

Makes 16 large cookies

• 150g unsalted butter, soft

• 100g soft dark brown sugar

• 125g golden caster sugar

• 1 egg (fridge-cold)

• 300 g plain flour

• ½ teaspoon bicarbonate of soda

• 320g dark chocolate chips

Method

• Preheat the oven to 170°C/150°C Fan/325°F.

• Line a baking sheet with parchment.

• Melt the butter in the microwave for 1-2 minutes, depending on how cold it is and then let it cool a bit.

• Put the both the sugars into a bowl and pour in the melted butter, beat together.

• Next beat in the egg until the mixture is light and creamy.

• Mix the bicarbonate of soda into the flour and slowly add to the bowl, beating as little as possible - I add one large serving spoon of flour at a time. Then fold in the chocolate chips.

• Use a tablespoon and scales to divide up the dough into 60g portions, rolling each one into a rough ball and then placing on the lined tray 8cm apart. We made two batches and kept the dough in the fridge while the first one cooked.

• Bake for 15–17 minutes, allow to cool for 5 minutes and then transfer to a wire rack.

Tip

I’m going to use this recipe as a base for changing the flavours and ingredients as I think the following would be so good too:

• Milk chocolate & hazelnut

• Pistachio & dark chocolate

• Chocolate orange (using flavoured chocolate)

• White chocolate & cranberry

• Pecan & raisin

Fudgey chocolate brownies

In my opinion there is only one kind of brownie: fudgey with chewy sides and a crispy top. So that was my criteria when I set about testing different recipes recently. I did the last few tweaks to this one yesterday and you’ll be happy to know that I think it ticks all the above boxes! It’s also a very simple recipe that will only take you about 10 minutes to whip up, so if you fancy doing a bit of baking with the kids then give this recipe a go. My daughter absolutely loved making these and I think next time could probably do most of it by herself.

Through trial, error and research I’ve discovered that melting the butter leads to a more fudgey brownie, rather than following the traditional cake making method of creaming with the sugar. I’ve also reduced the coco powder and upped the melted chocolate, so they’re not too dark and dense.

Next up….. salted caramel and orange (separately!) as my kids LOVE both of these flavours.

Ingredients

Makes a 25 x 35cm tray / 24 portions

• 250g unsalted butter

• 250g dark chocolate, semi sweet

• 350g caster sugar

• 4 large eggs, lightly whisked

• 40g coco powder, sifted

• 100g flour, sifted

• 1 tsp baking powder

• ½ teaspoon sea salt or ¼ tsp table salt

Method

• Preheat the oven to 180°c. Line a 25 x 35cm tray with baking parchment.

• Weigh the butter and chocolate in a heat proof bowl and place over a pan of boiling water (about 3cm deep). Make sure the bowl isn't touching the water, or you might scorch the chocolate. Remove from the heat when the butter and chocolate are almost melted, stir to combine.

• Pour the sugar into the melted chocolate, stir and then mix in the eggs.

• Crumble the sea salt between your fingers and mix into the flour with the coco and baking powder.

• Fold the dry ingredients into the wet and pour the mix into the baking tray and gently smooth the top with a spatula.

• Place in the oven for 20 minutes on the top shelf.

• A test skewer should come out with a bit of mixture on still, unlike a cake. It’s indicating gooey fudge!

 Tip

• Scrunch up your baking parchment before lining so it’s easier to push into the tray.

• Let the brownies cool completely before removing from the tray by lifting up in the parchment. Divide into portions with a sharp knife.

Chocolate & hazelnut spread

Look away now if you don’t like sugar on the breakfast table! Even the most puritan of us might just allow a little chocolate first thing in the morning at Easter though and if so, read on…

This is an easy recipe for homemade Nutella, which is lovely on toast, pancakes or just spooned straight out of the jar! Unlike the commercial variety, you can choose the texture that you prefer, if you want crunch just don’t blitz the nuts for as long, or set a handful aside and bash in a bag with a rolling pin to add later. Once it’s set in the fridge, keep it in the cupboard, so it spreads easily and enjoy a thick layer on toast.

Ingredients

Makes 1 large jar

• 300g blanched hazelnuts

• 200g milk chocolate (I used 36%), broken into small pieces

• 1 ½ tsp vanilla essence

Method

• Preheat the oven to 180ºc.

• Put the hazelnuts on a baking tray and toast for 6-7 minutes.

• Once the nuts have cooled, tip them into a high powered food processor and blitz for about 5 minutes. Scrape the sides down and blitz again for about 3-5 minutes until you have a smooth paste.

• Put the chocolate into a glass bowl and melt gently in the microwave, checking and stirring often. Mine took about 1 ½ - 2 minutes on 600w.

• Pour the melted chocolate into the nuts along with the vanilla essence and blitz until you have a really smooth paste. This will take about another 8-10 minutes. The mixture will be quite runny and warm at this point, so pour it into a jar and place in the fridge for about 1½ hours to set.

banana & sunflower muffins

I baked these yesterday as I’m trying to make my daughter’s lunchbox a bit more interesting, but to be honest I’ve eaten more of them than her so far!! They’re basically banana bread in bun form and this is something I struggle to resist! But although they’re a ‘treat’, the sunflower seeds, oats and obviously banana mean they have a decent nutritional content, making them a healthier snack for you or your kids to eat. Always a bonus in my book!

Anyway, it’s a good idea to freeze a few before they get scoffed, so you have some in stock for lunchboxes. Pop a frozen muffin in their pack up and it’ll be defrosted by the lunchtime, so they’re great for those days when your cupboard is empty.

But if you fancy some yourself, then they’re really good for breakfast as they’re sweet, but not too sweet or you might save one as a treat with a cuppa in the afternoon. I’ve just had my second!!

Ingredients

Makes 12 muffins

• 30g sunflower seeds

• 125g soft light brown sugar

• 200g plain flour

• 50g rolled oats, plus ½ tbsp for topping

• 1 tsp bicarbonate of soda

• 1 tsp baking powder

• 200g banana

• 150ml plain yoghurt

• 50ml rapeseed oil

• 2 eggs

• 1 tsp vanilla essence

Method

• Preheat the oven to 180ºc.

• Prepare the muffin tin by putting in paper cups or grease lightly with butter or a spray oil.

• Put the sunflower seeds on a baking tray and toast for 6 minutes in the oven. Set to one side.

• Weigh all the dry ingredients in a large mixing bowl: sugar, flour, oats, bicarbonate of soda and baking powder.

• Put the bananas into the bowl of a mixer and beat for a minute or so until mashed. You can do this with a fork if you don’t have a mixer.

• Add the rest of the wet ingredients to the banana: yoghurt, oil, eggs and vanilla. Mix well.

• Add 20g sunflower seeds to the dry ingredients, stir and then gradually add to the banana mix.

• Beat with the mixer briefly until the ingredients are just combined, don’t over do it or you’ll develop the gluten and have tough muffins. No one wants tough muffins.

• Put about 2 big tbsp of the mix into each cup and then sprinkle with a pinch of oats and the rest of the sunflower seeds.

• Bake in the oven for 25-30 minutes.

tip

• As with most muffins, the paper will stick to them a bit if you eat them warm, but if you can’t wait don’t worry about it, just scrape the casings!

No-bake Oreo cheesecake

One for the kids today! But not necessarily exclusively - I had a good few spoons of the mix while we made it.

It’s a great recipe for slightly older kids to make themselves without any help, my daughter is 10 and she could easily follow the instructions. She also loved telling me to stop interfering and let her get on with it. I pretty much need my hands tied behind my back to stop me getting involved where cooking is concerned! I can’t bloody help myself, but I had to learn to step back while she was doing her thing!

After our practise session in the afternoon, my daughter and a couple of her friends made the cheesecake as part of a Zoom cookalong in the evening; they loved cooking together and pudding was a massive hit. And yes Ella-Rose ate two cheesecakes that day!

The ingredients should be available locally, so this is an easy one to throw together without much planning, but if you can’t get crème fraîche you could use whipped double cream instead.

Ingredients

Serves 2

• 5 Oreos

• 100g cream cheese

• 40g / 2 tbsp crème fraîche or whipped double cream

• 1 tbsp icing sugar 

Method

• Put 4 Oreos in a small plastic bag and bash gently with a rolling pin leaving some larger pieces. 

• Mix the cream cheese, crème fraîche and icing sugar in a bowl with a fork.

• Put 1 tbsp of Oreo crumble in to the cream mix and stir well. 

• Put ½ tbsp of Oreo crumble into two small glasses and spoon on the cream mix. 

• Sprinkle a little crumble and half an Oreo on top to finish. 

tip

• Assemble the cheesecakes at the last minute or the base and topping will lose it’s crunch.

no-bake blueberry cheesecake

I first made a version of these for one of my supper clubs back in the good old days when we’re were allowed to do crazy things like have dinner with friends.

This time I’m hosting an online Cookalong with a group of friends on Friday night so I thought I’d tweak the recipe to make it Zoom-friendly and get a quick practise in.

I streamlined the recipe a bit so it’s easier to make, but still really tasty, plus it can also be adapted to different tastes: you can switch the fruit, use fresh when it’s in season and choose the nuts and biscuits that you prefer for the base.

Cheesecake is one of my favourite ever desserts as I love the combination of crunch, cream and fruit; this is a quick no-bake version that’s ready in minutes, but tastes like you spent hours in the kitchen!

Ingredients

Serves 2

• 120g frozen blueberries

• 2 tsp soft brown sugar

• 15g / 1 tbsp almonds or any other nut

• 100g cream cheese, room temp

• 40g/ 2 tbsp crème fraiche, room temp

• 1 tbsp icing sugar, sifted

• 2 Digestive or Hobnob biscuits

Method

• Preheat the oven to 160ºc.

• Add the blueberries and sugar into a medium sized pan and warm gently with the lid on for 5 minutes and then take it off for a further 5 minutes. Set aside to cool.

• Put the nuts on a baking sheet and place in the oven for 7 minutes. Leave to cool.

• Whisk the cream cheese and crème fraîche in a small bowl with a fork.

• Add the icing sugar and whip with a fork.

• Put the cooled nuts in a bag or teacloth and gently bash with a rolling pin.

• Then add the biscuits to the bag and repeat.

• Put half the digestive and nut mix into the glass, spoon over half the cream mix, top with blueberry compote and then repeat all 3 layers.

tip

• Feel free to switch the fruit if there’s a berry you prefer, but remember to adjust the amount of sugar depending on sharpness. You need minimal extra sugar for blueberries as they’re naturally quite sweet, but lots more for raspberries or blackberries.

• I suggest using frozen berries to keep the cost down and you can either turn the whole bag into compote or save the rest for smoothies. Compote will keep in the fridge for 3-4 weeks and is great on all kinds of breakfast cereals - porridge, museli, granola. Read my post on compote here.

Banana, sultana & sunflower bites

I always struggle to find a nut-free snack to give my daughter to take to school for break as most cereal contain nuts and they’re banned! There’s only one brand that she can take in, so obviously she’s pretty sick of them now! So I thought I’d try make a bar that is vaguely healthy, but not too healthy…I’ll let you know the verdict!

Ingredients

• 100g coconut oil

• 3 ripe bananas

• 2 tbsp honey

• 250g porridge oats

• 100g sultanas

• 100g toasted sunflower seeds

Method

• Preheat the oven to 180ºc.

• Toast the sunflower seeds for 6-7 minutes, until starting to lightly brown.

• Line a 20 x 20cm baking tin with baking parchment.

• Melt the coconut oil in a small pan, or in the microwave

• Mash the bananas in a large bowl, or use a mixer and blitz for a minute or so.

• Add the honey and mix well.

• Now add the rest of the ingredients and mx until combined.

• Slide the tin into the oven and bake for 20-25 minutes until golden brown around the edges.

• Cool and then cut into squares. I used a bread knife to get clean starting lines.

Mixed berry compote

This is a simple way to make breakfast or desserts more interesting, compote is lovely served with porridge, overnight oats, granola and yoghurt, muesli or with desserts like ice cream, lemon tart or frozen yoghurt. It’s easy to make and you can apply the same technique to any type of frozen fruit, you’ll just need to adjust the sugar depending on the sharpness. Cherries, strawberries and blueberries hardly need any sweetening, but raspberries, blackberries and currants are sharper and need more sugar, which you can add at any point while the fruit is still warm.

I keep a pot in the fridge all the time as I particularly like compote on top of my breakfast. Try making these coconut overnight oats as mixed berries go so well with it (recipe link, plus more below).

Ingredients

Makes approx 300ml

• 450-500g frozen mixed berries

• 70-80g soft brown sugar

Method

• Tip the frozen fruit into a large saucepan with 70g sugar and allow to warm on a medium heat. Once all the fruit has defrosted, simmer for 10 minutes.

• Use a potato masher to break up any whole berries, add a little more sugar if needed and leave to cool.

• Or if you prefer to remove the seeds and make a coulis, pass though a sieve whilst warm, pushing with a silicone spatula.

• It will take quite a bit of effort to get all the pulp separated, but keep going until you only have seeds in the sieve. Or as long as you can be bothered, but you’ll be surprised at how much you can get out even when it looks like mostly seeds!

Tip

• Recipes that work well with compote: granola, overnight oats, pancakes, muesli

• You might want adjust the sweetness to your taste, this recipe is on the tart side, so add another 1-2 tbps if needed.

Vegan cacao & almond truffles

I’ve been trying (unsuccessfully) to give up chocolate since Christmas, so I thought I’d make myself a healthy alternative to satisfy my very sweet tooth. These truffles are full of nutrients unlike Maltesers, so at least there’s a health benefit to eating them! If you scroll down I’ve listed the main vitamins and minerals within the recipe ingredients and a brief overview of why our bodies need them.

Ingredients

Makes approx 25

• 20 dates (5 p/100g

• 3 tbsp almond butter

• 6 tbsp raw cacoa

• 3 tbsp maple

• ¼ tsp almond essence

• 4 tbsp ground almonds

Method

• Put half the dates and the rest of the ingredients into a food processor and blitz. When the mixture is broken up, start adding one date at a time through the top shoot. By adding gradually there is less chance of the blades getting stuck.

• Put in the fridge to cool for 30 minutes to firm up. it will still be quite sticky though, which is why you need to follow this next step.

• Mix approx ½ tbsp of cacao and ground almonds on a plate or tray and use a spoon to divide up the mix. Roll each ball in the cacao mix so it is easier to handle and shape into small balls about the width of a 10p.

Nutrition facts

Dates:

• Phosphorus - bone health.

• Calcium - bone, tooth, muscle & nerve health.

• Iron /B6 - energy release / blood health / metabolism.

• Potassium - controlling fluid balance, regulating heartbeat and blood pressure, reducing lower body inflammation and stress on cells.

• High fibre - digestion / gut health.

• Polyphenols - dates contain more of this inflammation fighting antioxidant most other fruits and vegetables.

Almonds:

• Fibre - higher content than most other nuts.

• Calcium - as above

• Vitamin E - supports immune function, reduces inflammation, promotes eye health

• Riboflavin B2 - growth, development, and function of the cells in your body / converting food into energy.

• Niacin B3 - every part of your body needs it to function properly / helps convert food into energy / acts as an antioxidant and plays a role in cell signalling and DNA repair.

• Protein - muscle growth and repair.

• Magnesium - is the fourth most abundant mineral in the human body, 60% is found in your bones and the rest in muscles, soft tissues and fluids. It helps convert food into energy and the contraction and relaxation of muscles. Regulates neurotransmitters, which send messages throughout your brain and nervous system. Can reduce migraine frequency.

• Potassium - as above

• Fat - two-thirds is heart-friendly monounsaturated.

Raw cacao:

• Polyphenols - antioxidant that helps to reduce inflammation, improve blood flow, lower blood pressure and regulate cholesterol and blood sugar levels.

• Flavanol- increases the level of nitric oxide in your blood, which relaxes and dilates your arteries and blood vessels improving blood flow and heart health.

• Magnesium - as above

• Iron - the highest plant-based source.

• Calcium

• Potassium

Mince pies

I don’t often make mince pies, but this year there’s no stopping me! I’ve already made two batches of 18 - and eaten most of them myself I think! This recipe gives you double the amount of mince that you’ll need for one batch as it’s a good way to save time and effort if you want to make them again. If not just halve the mincemeat ingredients. I’ve reduced the candied peel content in this recipe and added some almonds instead as this is how I prefer the mix, but you could tweak to suit your tastes.

I based the mincemeat recipe on Mary Berry’s as she switches suet for butter, which I think works really well, and I always go back to Jamie Oliver’s sweet short crust pastry as it’s very reliable and I never have any problems with it.

Ingredients

Makes approx 18

Pastry

• 250 g organic plain flour , plus extra for dusting

• 50 g icing sugar , sifted

• 125 g cold unsalted butter, cut into small cubes

• 1 large free-range eggs , beaten

• 1 tbsp milk

Mincemeat

• 50g raisins

• 50g dates

• 50g sultanas

• 50g dried cranberries

• 50g mixed peel

• ½ apple, peeled & chopped into small cubes

• 50g butter

• 30g whole almonds, toasted & roughly chopped

• 120g light brown soft sugar

• ½ orange - juice and zest

• 1 lemon - juice & zest

• 2 tbsp brandy

Method

Pastry

• I use a food processor to make pastry as it’s quick and easy, but you can do it by hand if you prefer.

• First add the flour and icing sugar to the processor and pulse to break up any lumps.

• Then add the butter (take out of the fridge at the last minute) and pulse a few times so the mix turns into a rough bread crumb like texture with the butter evenly distributed through the flour.

• At this point I take out the blades and use a fork to gradually mix in the eggs. Add ½ tbsp of milk and see if the pastry will come together, if it is still a bit crumbly then add the other ½.

• Gently bring the mix together with your hands and tip out onto a clean side. Push the pastry together with your hands to make a round disc ensuring that the mix has properly stuck together, but don’t knead or ‘work’ the pastry at all.

• Wrap tightly in clingfilm and put in the fridge for 30 minutes.

Mincemeat

• First measure out all the ingredients then put in a large pan and heat gently.

• Simmer for 10 minutes and leave to cool.

• The mix will keep up to 3 months in sterilised jars.

Mince pies

• Preheat the oven to 180ºc.

• Roll out the pastry, making sure the rolling pin and side are lightly floured to avoid sticking. Turn the pastry ¼ clockwise each time you roll. And be gentle so you don’t over work and make it tough; keep the rolling to a minimum, but obviously you can’t avoid a certain amount!

• Cut the first 12 x 8-9cm circles and then cut the stars to go on top. You should have enough pastry for a further 6 pies.

• Put the pastry circles into a bun tray and add a small teaspoon of mincemeat (approx 12g) so they are about ¾ full. Don’t overfill as they’ll bubble up too much.

• Then put the stars on top, pressing down lightly on the edges and brushing with milk.

• Place in the oven for 18-20 minutes, checking at 15 minutes.