Tag Archives: Maple syrup

Almond Flour Pancakes with Cinnamon-Maple Pecans

Almond Flour Pancakes with Cinnamon-Maple Pecans

I have been wanting to try out a fantastic Maple Glazed Pecan recipe by My Whole Food Life. I added all the ingredients plus a tablespoon of cinnamon and in 2 hours we had hot, sweet pecans! Now I could have simply eaten the whole batch by the handful – but refrained and cooked some almond flour pancakes instead!

Almond Flour is a great grain-free alternative to regular flour (not something to consume daily but great substitute for the odd sweet treat or to crumb fish and meat). It also has a softer consistency than coconut flour which is great for baked goods. I saw a recipe ages ago but I can’t remember where so I just threw these ingredients in and it worked (sometimes I get lucky).

Throw the nuts on top of the pancakes serve with some maple syrup and sliced banana and you have a delicious (naughty) Monday morning breakfast!

Almond Flour Pancakes with Cinnamon-Maple Pecans (My version of recipe by My Whole Food Life )


Cinnamon-Maple Pecans

3 Cups Raw pecans

1/4 Cup Maple syrup

1 Tablespoon of Vanilla Extract)

1 Teaspoon Sea salt

1 Tablespoon Coconut oil

1 Tablespoon Cinnamon

Almond Flour Pancakes

1/4 Teaspoon baking soda

2 Cups Almond flour

1/3 Cup Almond Milk (Water, coconut milk, normal milk would work also)

3 Eggs

2 Tablespoons Maple syrup


Cinnamon-Maple Pecans

Umm put in the slow-cooker and cook for 1-3 hours, stirring often until your house smells amazing! Eat while hot and allow any remaining to completely cool before sealing in an air-tight glass jar.

Almond Flour Pancakes


1. Whisk eggs, milk, vanilla and maple syrup.

2. Add flour and baking soda slowly, stirring well until smooth.

2. Add a little coconut oil to a fry pan and cook on low-med heat in batches with only 2 heaped tablespoons of mixture per pancake (they are very delicate little things and burn easily so keep your eye on them).

Makes 15-18 mini pancakes!

Next time I will be cooking up a side of bacon to add to the plate – maybe for Boxing day breakfast??




Mini Raspberry Cheesecakes

Well my Mini Pumpkin Cheesecakes were a hit at my birthday party, so for my business launch last night I decided that this variation would suit the occasion perfectly!  I think I may have found my signature dessert!

Ingredients (makes 12 cups)


1 cup macadamias (processed until a mix of small chunks and some flour)

1/2 cup walnuts

1/2 cup pitted dates

1/4 cup shredded coconut

1/4 teaspoon Himalayan Pink rock salt

Cheesecake Crust

Cheesecake Layer

3 cups cashews soaked overnight

1/4 – 3/4 cup coconut nectar (I only use a 1/4 cup but think you may like it sweeter than me so just test the cream and add to suit your tastes. You can also use pure maple syrup or raw honey as a substitute)

3/4 cup organic coconut oil

3/4 cup of lemon juice

1 tablespoon organic vanilla essence

Pinch of salt

Cheescake Layer

Raspberry topping

2 cups frozen organic raspberries

1/2 cup pitted dates (soaked in hot water for 15min then drained)

Raspberry Topping


1. Preheat oven to 180 degrees (c) and line cupcake tray with 12 liners. I bake the base to give a little crunch but this recipe can be raw by simply throwing the base in the freezer to set!

2. Combine crust ingredients and press a large teaspoon of mixture into each liner. Bake for 8-10 minutes. Remove and let cool.

3. Drain your cashews and place in food processor with other cheesecake topping ingredients and process until creamy. This will take several minutes. Stop and test consistency – should be smooth and light. Spread evenly into each cup and freeze for an hour.

4. For the raspberry topping blend dates with a tablespoon of water to form a paste. Add raspberries and blend, blend, blend, until the consistency of soft sorbet. Spread evenly into each cup and let set in fridge for at least 2 hours!

Enjoy 🙂

Mini Raspberry Cheesecakes

Super-Food Squares

Superfoods. We have all read the hype and the promises of these “miracle” foods but lets take a step back and breakdown just what makes 5 of the ingredients in this recipe make the list!

Chia Seeds – Little seeds that pack a serious nutritional punch. Full of protein, fibre, omega-3 fatty acids and calcium. Chia seeds also contain an array of vitamins A, B, E and D and other minerals including potassium and zinc.

Goji Berries – These funny little berries that you will find in the heath food aisle of your supermarket have all 18 amino acids and more Vitamin C per gram than any other food. Other vitamins they are high in are B1, B2, B6 & Vitamin E. Just one more thing…they have more iron than spinach.

Walnuts – Yes they are ugly but don’t judge a book by its cover, walnuts have been shown to lower cholesterol, assist in controlling high blood sugar and support cardiovascular function. They are full of healthy fats and have excellent levels of vitamins B6, B1 and pantothenic acid. They contain a stack of minerals also but are especially high in manganese and copper.

Almonds – Just like walnuts almonds contain healthy omega-3 fats which have many health benefits. They also help to prevent gallstones, assist in weight loss and reduce blood pressure. Almonds are incredibly rich in manganese, magnesium, copper, phosphorus, iron, zinc, potassium, Vitamin E, Riboflavin, Thiamin, Niacin and Folate!

Coconut Oil – Besides beautiful skin and hair there are seemingly endless benefits of this oil, once frowned upon due to it being around 90% saturated fat! This is not bad news as Lauric Acid makes up around 50% and is a medium chain triglyceride, that assimilates well in the body. The human body converts lauric acid into monolaurin, which can help in dealing with viruses and bacteria that cause diseases such as herpes, influenza, cytomegalovirus, and even HIV. The last few years have seen a resurgence in the inclusion of coconut oil in our diets as research has discovered its ability to build immunity, reduce inflammation, improve digestion and various other benefits.

The above summaries do not explore all the vitamins, minerals and benefits for our Super ingredients but they do outline key benefits that make these foods worth including in your diet. To get them all at once why not try my delicious Super-Food Squares. Delicious, nutritious and perfect for any time you need a boost!


1 cup Goji berries

1.5 cup Walnuts

1 cup Almonds

1/2 cup Chia seeds

7 Medjool Dates (or 10 packaged dates soaked in a little water to soften)

2 Tablespoons Almond flour

1 Tablespoon Coconut oil

1/2 Teaspoon Pink Himalayan Rock Salt

1 Teaspoon Vanilla essence

1/4-1/2 cup Maple Syrup or honey (I use less than 1/4 cup)


1. Preheat oven to 180 degrees (c)

1. In food processor crush 1 cup of walnuts (leave out the remaining half cup), almonds and salt.

2. Add dates, vanilla & coconut oil and process until it comes together as a dough leaving some texture.

3. Transfer to a bowl, add remaining ingredients (including extra 1/2 cup walnuts) and mix well.

4. Press firmly into an 8×8 glass baking dish.

5. Bake for 20 minutes or until golden. Remove, cut into squares and serve!

Super-Food Squares

The Challenge Begins…..Whole30 in camp

I started a Paleo lifestyle after initially taking up the Whole30 as a challenge with my girlfriend and her training group. I had always been resistant to low-carb diets, actually any diet that eliminated entire food groups, but after reading into it I thought it was worth a shot. The Whole30 is a super strict Paleo diet that eliminates grains, dairy, legumes and artificial flavours/sweeteners but also eliminates natural sweeteners (honey, maple syrup, stevia) and limits fruit and nut intake. Find full details here.

The first week was hell – sugar detox headaches, low energy, cravings for my morning oats and a lot of negativity and irritability. But sure enough, as predicted, I started to feel better in the second week! I wasn’t bloated, I didn’t retain water, the headaches dissipated and my energy levels not only improved but remained more consistent over the course of the day. I was sold and have followed a Paleo diet since.

I will explore my personal Paleo journey in a future post but this one is all about my husband!  As he works away for a month at a time, my lifestyle day-to-day does not have the same impact on him as it would if he was here. He lives in a workers camp on an island and all his food is prepared and served in a dining hall on-site. He has been so supportive of my lifestyle and how I cook and feed our girls but has been hesitant to try it for himself because of the challenges he faces; having no control over his meals on site or access to stores.

But…….the time has come and he is ready to make the change to improve his health! I can hardly contain my excitement. So tomorrow will be Michal’s Day 1 on his first Whole30. As I am a super supportive wife I will be tightening my diet (good-bye maple syrup smothered bacon) and completing this with him.

We have discussed that although he may not be able to control what oil they cook his food in or demand grass-fed organic beef, he can make the best choices available to him. We have planned a rough draft of good food choices including eggs and vegetables for breakfast, meat and salad for lunch and meat and vegetables for dinner. The list of things to steer clear of includes all sauces, sugar, dairy, bread, pasta, rice, oats, beans and white potato. He has a Whole30 cheat sheet, a notebook to record what he has eaten and his phone to call and ask me any questions. I will be keeping you all updated on our little challenge and hope to prove that even in difficult circumstances you can still make healthy choices. You just need to use some creativity and a great deal of discipline to walk past the dessert each night!

I am so proud that he has committed to this and hope that you enjoy his story as it evolves.

Tough Mudder 2013

Tough Mudder 2013

Nut Free Lunchbox Bars


Being grain, dairy, legume & processed sugar free…lunch box treats can be a challenge! I have a great range of bars and slices that I bake regularly but 90% of these contain nuts (not peanuts). This means that they are a no-go at school (nut free). My goal- to make a nutritious nut-free snack bar that is resilient enough to withstand being thrown in a 5 year old school bag or survive a day in my handbag!


2/3 cup tahini

2/3 cup pumpkin puree

2/3 cup shredded coconut

1 large banana

1-2 tablespoons maple syrup

1 teaspoon cinnamon

1 teaspoon vanilla

pinch of salt


1. Add all ingredients to a food process and blend until very smooth

2. Pour into a standard loaf tin lined with baking paper and top with whatever you desire! I chose seeds for this batch but choc chips are the BOMB!

3. Bake for 50 minutes @ 170 degrees (cover with foil if starting to brown too much)

4. Allow to cool and slice!

Wrap them individually in baking paper and secure with a sticker for easy lunchbox treats! Great to freeze!

Mini Pumpkin Cheesecakes

Well it took me an entire 24 hours of scanning recipes to decide what to make for my Birthday (yes I made my own cake – my husband is away and the challenge of a grain-free/dairy-free dessert was a little too much for the rest of my family lol).

I decided on a recipe by Primally Inspired and they were amazing!! This is the recipe as I made it!

Ingredients (makes 10 cups)


1 cup pecans (processed until a mix of small chunks and some flour)

3 Tablespoons Organic Coconut oil

1 Tablespoon Pure Maple Syrup

1 Teaspoon Organic Vanilla essence

1/2 Teaspoon cinnamon

1/4 Teaspoon baking soda

1/4 teaspoon Himalayan Pink rock salt

Pumpkin Pie Layer

1 Cup roast pumpkin

1 Organic free range eggs

1 Teaspoon mixed spice (cinnamon, nutmeg & allspice)

1-2 Tablespoon honey (to your taste – I just used 1)

Cheesecake Topping

1 Cup cashews soaked overnight

2 Tablespoons Pure Maple Syrup

1/3 Cup Organic Coconut oil

1 Lemon juiced and water added to make up 1/2 cup of liquid

Pinch of salt


1. Preheat oven to 180 degrees (c) and line cupcake tray with 12 liners.

2. Combine crust ingredients and press a large teaspoon of mixture into each liner. Bake for 8-10 minutes. Remove and let cool

3. Mix pumpkin pie layer in food processor until smooth. Put about a tablespoon of mixure in each cup, smooth off tops & bake for 45min or until set. Remove and let cool


4. Drain your cashews and place in food processor with other cheesecake topping ingredients and process until creamy. This will take several minutes. Stop and test consistency – should be smooth and light. Spread evenly into each cup and decorate as you wish!

Mini Pumpkin Cheesecakes

Mini Pumpkin Cheesecakes

5. Let set in fridge for atleast 2 hours and then devour!

I was extremely happy with the consistency of these cheesecakes and the added bonus was that the entire family enjoyed them thoroughly! I think the biggest test when making healthy alternatives is to have people who typically don’t eat as you do rave about your healthy version…and everyone did! Total winner! I think you could get away with blended chia gel or gelatin for an egg free version!

Mini Pumpkin Cheesecakes

Mini Pumpkin Cheesecakes