Being a Vegan in Sport and A Side of Intermittent Fasting

There are so many hot topics in the world of sport and nutrition and two of them right now are the vegan diet and intermittent fasting.

Recently Mark Arnot over at the Train Smarter with Science podcast series, interviewed me on both of these topics and today I am sharing our chat with you all.

Sit back relax, have a listen and if you have any questions on either the vegan way of eating or intermittent fasting – I’m ready.

 

 

Antioxidants – will we live longer if we eat them?

Antioxidants are compounds in food that research shows can play a role in preventing cancer, cardiovascular disease, eye disease and slowing down ageing. Little powerhouses indeed.

Supplement and skincare companies know that youthfulness and staying young is right at the top of our wish lists don’t they? There is every powder and potion known to man, designed to smooth our skin, get rid of wrinkles and stop the ageing process on retail shelves all over the world.

A 2012 meta-analyis of over 70 clinical trials found antioxidant supplements are ineffective or even detrimental to health. The high doses of antioxidants found in supplements can lead to severe health problems.

Just Imagine Being Able to Get Youthful Benefits From the Food You Eat, Instead of Spending Money and Time on False Promises

Firstly, lets look at the science behind these little beauties.  Antioxidants exert their protective effects by preventing damage to body cells and tissues caused by free radicals and singlet oxygen. They sound very impressive but the easier way of remembering what antioxidants do is to picture the 1980’s Pac-Man game where the aim was to get the Pac-Man to gobble as many ‘ghosts’ as possible.

Pac-Man is the antioxidant and the ‘ghosts’ are the free radicals. Thanks to the ‘Pixels’ movie starring Adam Sandler released a couple of years ago, everyone remembers the Pac-Man.

There you have the essential role of antioxidants.

Now About Those Free Radicals

They are produced in the presence of:

  • Cigarette smoke
  • Environmental pollutants
  • Ultra-violet light
  • Radiation
  • Carcinogens
  • High PUFA diet
  • Exercise
  • Inflammation

We need those antioxidants to help mop up those free radicals and thankfully they are conveniently colour coded for easy identification.

Red

Good source of lycopene, which helps reduce the risk of prostate cancer in males.  Found in tomatoes, watermelon, guava, and ruby grapefruit.

Lycopene is among the most powerful antioxidants around. It is a carotenoid that gives tomatoes their red colour and occurs naturally in many red foods, including watermelon and pink grapefruit. Tomatoes do provide a rich source but tomato paste is even better as cooking and processing tomatoes further stimulates and concentrates the lycopene content.  There is no current recommended dosage but suggestions range from 5-35mg per day, which equates to at least one to two servings of tomatoes or tomato products per day.

Orange and Yellow

Good source of beta-carotene, which can protect against a range of cancers.  Found in pumpkin, sweet potato, carrots, mango, paw-paw, apricots and rockmelon.

Green

Good source of lutein and zeaxanthin, two compounds related to beta-carotene that can protect our eyes as we age.  Found in broccoli, spinach, silver beet, capsicum, chilli, parsley and dark lettuces.

Blue and Purples

Good source of anthocyanin’s for antioxidant and antibacterial properties.  Found in grapes, blueberries, cranberries, beetroot and radicchio lettuce.

Brown

Good source of catechin’s for blood vessel health and of course, our happiness!  Found in some of our favourites such as tea, coffee, chocolate and red wine.

How Many of These Antioxidants Do We Need?

There are no recommended intakes just yet. We do know that it is preferable to consume antioxidants through food rather than supplements, because there are other nutrients in food that enhance their absorption. The average worldwide intake of fruit and vegetables at present is too low and we need to work toward the recommended intake of fruit and vegetables, which are 2 serves of fruit and 5 serves of vegetables daily.

To keep our bodies zinging on the inside and out during winter, go grab some. Like now.

As the Story Goes

I often get asked about my story.  My reason or my passion for what I do.

If you have already heard my story, feel free to speed read to the end and I’ll speak to you next week.

If you haven’t heard my story, you will be thankful to know that it is no ‘Gone with the Wind’ tome.

It’s certainly not easy deciding what you want to do when you are a grown-up. Somehow, through a stroke of luck, a change in the wind or perhaps just chance, I decided what I wanted to do when I turned 14 years of age.

I did what I needed to do to make this happen through school and university but the real education and the passion for what I do, didn’t really start until after I had the piece of paper.

When I graduated from uni, work for Dietitian’s was thin on the ground in Perth and my only true hope of a job was someone falling off the perch. Harsh but true.

Given the cold hard facts, time was of the essence, so it seemed like a fine idea to put all my worldly belongings and my prized green Gemini on a truck and send it across the Nullabor. The lure of my very first grown up job took me to Cootamundra, a tiny little sheep and wheat town in NSW.  I found myself in the Nurses Quarters in my single room overlooking a parched paddock inhabited by three lonely sheep wandering around. As sad as they looked, I did note amidst a bucket of tears that at least they had two friends. 

And therein lay my first problem. I was a no mates with not a single prospect in sight. Enter the Hot Cross Bun. Their comfort was immense and my love affair was immediate and oh SO enduring.  I am thankful that way back then, the little fruity delights didn’t appear on the shelves on Boxing Day because the collateral damage would have been quite literally enormous. Whilst comforting myself with the Easter goodies (and perhaps a few other food delights) I set about formulating a plan to gather some friends.  

Cootamundra, like many other country towns had a happening pub scene and with ten of them in a 500m strip catering to 5000 thirsty townsfolk they were clearly the path to friendship. I managed to gather some lovely friends and we had some hilarious times (I think).  After six months of swilling beer and a concerted effort at eating every Hot Cross Bun that wasn’t nailed down, my boyfriend at the time started making comments about the extra ‘bits’ I had acquired.  I was indignantly upset. How dare he tell such lies!

More time passed and unbeknown to me, more bits tacked themselves onto my body. In hindsight I think the beer may have affected my vision. I can only imagine the shaky confidence that the locals had in their new and only Dietitian who was advising them on losing weight while she was fattening up like a little piggy.  Eventually the evidence became too great even for me and in a pivotal moment when getting out of the bath, I had to face the fact that I had morphed into something like a Shar-Pei dog, the breed with many folds of skin.  

With a successful deposit of 10kg of heavy duty weight, the golden run of beer and Hot Cross Buns was over. 

It’s fair to say that the road back was long and arduous and the vision of the first hot cross bun on the shelves each year on the 4th of January never fails to remind me of what could have been. 

Each year, when I look at those first batch of Hot Cross Buns on the shelves, I remember that nobody is immune from making poor choices whether they be about food, exercise or any other lifestyle behaviour or habit. Including me. That is what drives me to assist you.

I don’t have all the answers (as my kids keep telling me) but I do have a collection of experience and education that could just help you along your journey to health and wellbeing. The way I see it, we are all in the proverbial trench together here. But I might just have the shovel.

What about your story – do you have an experience that continually nudges you along the preferred path?

 

Raw Bliss Balls

Roll up, roll up, these bliss balls are super delicious and the perfect treat or post training recovery snack. All you need is 10 minutes and a blender.

 

Ingredients

12 Medjool dates

1 cup pistachios

1 cup almond or hazelnut meal

2 heaped tbsp cacao

2 tbsp dessicated coconut

1 tbsp chia seeds

 

Method

Place all ingredients in a food processor and blitz until combined. If the mixture is not sticky enough to form balls, add a very small amount of water and process again.

Using a heaped tablespoon of the mixture form into balls and place into an airtight container and refrigerate until firm.

Snacks and the environment – what do they have in common?

Long before I met Barb de Corti, she was in my life. She didn’t know it but every time I cleaned my house, this passionate advocate for the environment was right there next to me. Of course, Barb (aka ENJO) was in my home and many others around Australia, in a virtual rather than a physical sense. 

Born in a small Austrian village with a population of just 1000 people and the eldest in a family of eight, Barb moved to Australia with her husband and young son in the mid 80’s without fluent English. A former bleach queen, her liberal use of bleach and other chemically based products were taking their toll on her young son, Mark. He suffered debilitating asthma attacks, the cause of which turned out to be the chemical cleaners. An accountant by trade, though working as a fitness instructor at the time, Barb discovered a unique range of Austrian cleaning products using microfibre technology and just water. Using these mitts and cloths and ditching the chemicals, proved to be a lifesaver for her son as his health improved dramatically. Barb’s belief in this product was such that she decided to take a leap and invest her family’s life savings of $40,000 to import the ENJO products into Australia.

Like many businesses, ENJO has endured some really tough times, which have come close to destroying the company but Barb’s passion for helping people has never wavered. Barb explains that the main purpose of ENJO is to be planet friendly and it is this passion and purpose that has pushed her on through the speed bumps. In perfect alignment with the ENJO purpose, in 2007 Barb was chosen to become part of the Australian Conservation Foundation’s climate project and was trained by Al Gore to deliver cultural change around the area of climate change. If just 10% of Australian households possessed ENJO cleaning products, this equates to around $2.3 million people potentially having a smaller environmental footprint. This goal is quite real and a work in progress.

ENJO is not available in supermarkets but instead based on a party plan structure with a community of consultants known as ENJOpreneurs. Although initially sceptical of this method of selling, Barb knows that the face-to-face nature of their business has been a cornerstone of their success.  ENJO is also available online to enable customers 24/7 access. Over the past few years, several competitors have emerged in the microfibre cleaning arena in retail outlets but Barb believes there are none like ENJO. “Our products are designed to last a long time and they come with exceptional customer service,” she explains. “At the end of their lifespan the products are recycled into felt in carpet underlay used in homes and cars.

Life is not just about running a hugely successful company for Barb. For some years now, she has dedicated much time and effort in raising money for a charity very close to her heart, Youth Focus. She has been totally committed to raising the awareness of depression and youth suicide through taking part in the 5 day Hawaiian Ride for Youth, a 700km bike ride between Albany and Perth. This ride had its beginnings in 2003 when a small group of recreational cyclists in Western Australia decided to combine their resources with the aim of raising money to assist in the prevention of youth suicide. Since then, more than $17, 000,000 have been raised, which is truly remarkable. Barb has completed three Ride for Youth events with Team ENJO with her trademark enthusiasm and today the team continues to be part of the event. Not one to rest on her laurels, she is a very keen endurance runner and has completed the London Marathon. 

Just like her renowned cleaning products, Barb has a unique way of approaching her exercise routine. It is easy to see that this woman is highly motivated in all areas of her life and clearly dedicated to her physical well-being. However, her exercise goals and routines are all driven by something much deeper, the desire to help others.

Barb and I first met when she needed assistance with managing fatigue, which is not surprising when she packs so much action into her life, while immersed in the day to day running of a large company! Like so many others, Barb was continually under time pressures while juggling competing priorities and ensuring a regular food intake often took a back seat. Through trial and error, she has learnt that eating regularly is not just a luxury but also a necessity. This not only enables her to put 100% effort into her physical training but also to be present and engaged whilst running an international company. This way she is a role model for her team and the thousands of people that she speaks to each year.

 

Avoid the energy speed bumps with regular snacks

For some of us, snacking is an essential part of keeping energy levels high, whilst for others, it doesn’t even rate a mention. Snacking can be great for keeping hunger pangs at bay, controlling weight, satisfying small appetites and providing important nutrients. However, in our current climate of upsizing, snacks can contribute significantly more kilojoules (calories) than are required. Larger portions have more kilojoules and more kilojoules can mean weight gain.

Your lifestyle and routine will probably dictate whether you are a three meal per day person or a ‘grazer.’ The term ‘grazing’ is so called because cows like to do the same thing. You may not like to think of yourself out in the field chomping down on grass but ‘grazing’ usually means snacking or having five to six smaller ‘meals’ spread out over the day. It doesn’t matter if you have three large meals or three smaller meals and three snacks each day. Weight maintenance is achieved when your food intake matches your expenditure (exercise), regardless of when you consume them.

Snacking can be a great way of keeping your blood sugar and energy levels stable but keep a check on what and how much you are actually eating over the day. It can be easy to exceed your daily energy requirements through regular snacking, so make sure that you don’t fill up on biscuits, cakes, lollies, chocolate and chips or whatever is handy from the vending machine. These types of foods are high in sugar, fat and salt and low in fibre and are certainly not good for your health.

Snacker, snacker, snacker

To be a healthy snacker, organisation is a key ingredient. Shopping regularly and having healthy snacks on hand makes it less likely that you will reach for fatty and sugary foods containing massive amounts of kilojoules. It will also save you money as snacks purchased from vending machines and convenience stores are often priced at a premium. Regardless of whether you are at work, at school or university or at home, planning and packing your food intake the night before is a strategy employed by many to ensure healthy snacks. The routine of packing a lunch bag for school works just as well when heading off to work although your containers and boxes may not be quite as colourful as they used to be!

A problem area for many people is the third quarter of the day, which kicks off just after lunch and finishes around one of the least energetic parts of the day at 3pm. This is often when your body sends you a signal to do something to ward off the desire to lie down on the desk or carpet. Snacks are often required to boost blood sugar levels but they can be a nutrition trap. It is so tempting to grab something quick and easy, none of which will give you the long-lasting energy that you need for the rest of the day.

Watch out for Snacccidents

When choosing snacks, the following guide may be useful when looking at their size and energy value to ensure they don’t totally eclipse your total daily food intake:

For Weight Loss Choose 420kJ/100calories at each snack

For Weight Maintenance Choose 840kJ/200calories at each snack

For Weight Gain Choose 1260kJ/300calories or more at each snack

 

Quick and easy snacks 

  • 1 slice of fruit or raisin toast with thinly spread jam
  • Wholegrain toast or crumpet with a light spread of peanut butter or vegemite
  • Fruit Smoothie
  • Wholegrain crackers with cheese
  • 1 punnet of strawberries
  • Piece of fruit such as an apple, banana or pear
  • Low fat regular sized coffee (latte, cappuccino, flat white)
  • 200g low fat yoghurt
  • 20 almonds, cashews or pistachios
  • 1 boiled egg
  • 100g tin tuna in brine or spring water
  • 1 small pack of tinned fruit in natural juice

What about you – do you try and avoid the energy speed bumps like Barb?

Pizza Perfection

 

It is rare to find someone who doesn’t like pizza isn’t it? 

Friday nights in our household are sacred pizza nights. It’s pretty much a religion and on the odd occasions it is just not possible – there is every chance a riot can ensue.

We do have an enduring love affair with Italy and we constantly strive to make pizza in the Italian way.  I say the royal ‘we’ but my role in the pizza making is solely to prepare the dough.  It is a very important job though!

It is actually my husband who is the expert chef and he produces simply delicious pizza from scratch. Right now, Friday night is imminent and perhaps you too have a tradition like mine.  Maybe you don’t but you would like to.

So, I am sharing the love – our family pizza dough recipe is coming right up so that you can experience the Friday night pizza religion too.

Pizza Dough (makes 6 large)

Ingredients

2.5 cups OO pizza flour

1 tablespoon olive oil

1 teaspoon salt

2 teaspoons yeast

200ml water

Pasta or other tomato based sauce

Method

In the following order place the water, flour, salt, oil and yeast into the basin of a bread maker or Thermomix and put on Dough Setting.  This process takes around 90 minutes depending on the equipment you are using.  You could mix the dough by hand and leave to rise in a warm place until it has doubled in size.

Once the dough has risen (whether it is in a bread maker or otherwise) divide into six equal portions. Using a heavy rolling pin (we use a marble one) to roll and shape into a base the size of a large dinner plate. Spread each with four tablespoons of pasta sauce.

Our favourite toppings include:

  • Tuna, onion + grated cheese
  • Olive oil, fresh rosemary and salt (the delicious image above)
  • Thinly sliced cold roast beef or lamb + mango chutney
  • Prosciutto + artichokes + sliced mushrooms
  • Ham, pineapple + grated cheese (apologies to all the Italians as this is NOT the Italian way but it is the kids way)
  • Salami + capers + grated cheese

Don’t forget – the golden rule is simplicity and keeping the toppings to a minimum.

Enjoy!

 

 

 

 

 

Want to know what a Dietitian eats? There are no food police in sight I promise.

A few weeks ago I wrote a blog post for my lovely clients Kale and Co. which was all about what a Dietitian like me eats every day.  Funnily enough, there were people who liked hearing about it, so I today I am sharing this with you just in case you might like to hear about it too.

 You know how some carpenters can have millions of unfinished building projects at their own homes, plumbers have leaky taps and electricians have lights without globes, despite excellent work for their clients? Both my Dad and brother are carpenters and builders, so I can say this with some authority.

If we follow the same pattern of thinking, does this mean that a Dietitian like me drops the ball with personal eating and nutrition habits?

Lets get a few things out of the way first. My profession as a Dietitian definitely suffers from being viewed by some as the ‘food police’ and in social situations; I would rather stick a pin in my eye than tell people what I do for a living. If this information does leak out, it is inevitable that I will be 1) thrown under the proverbial bus within milliseconds 2) bombarded with every nutrition question known to man or 3) the person that makes every single other person self-conscious about every teeny little mouthful of food they put in their mouth for the entire time I am there. Basically, it is a joy for everyone.

I get that there is something eerily fascinating about delving into what a Dietitian eats, so pull up a seat while I interview myself and spill the beans (pun intended).

What do I eat?

I like to keep things pretty simple and it takes a lot to bore me – I don’t mind eating the same kind of things over and over. Unfortunately when there is a husband and three kids at home who don’t agree with this ethos, my plan does not come to fruition. I do love to cook but I don’t have time for fancy pants cooking – delicious yes but complicated no.

My nutrition scorecard looks a lot like this:

Breakfast:

Porridge with prunes + Hi-Lo milk or Goodness Superfood’s Barley Clusters + blueberries + yoghurt or Bircher Muesli + a dollop of yoghurt + sliced fresh fruit.

I can eat porridge in forty degree mid summer heat – I just love oats!

Lunch:

A salad made of baby spinach leaves + undressed coleslaw + cherry tomatoes + Lebanese cucumber + tuna in oil or two boiled eggs with a fresh lime or lemon juice dressing.

Dinner:

Some typical meals include spaghetti bolognaise or meatballs, bean curry, steak and salad, roast chicken and vegetables, homemade pies, Moroccan slow cooked lamb with sweet potato and pumpkin, chilli chicken and rice, risotto, fresh salmon and rosemary potatoes, zucchini slice and homemade pizza. I also love lentil, freekeh and lupins in salads.

If I get hungry in the afternoon, I will snack on cashews, fruit, yoghurt or crackers and cheese and I drink a couple of cups of coffee and tea each per day too. It is a necessity I assure you.

My favourite food

Cheese, cheese and cheese. Did I mention cheese?

My favourite things

Chocolate or lollies? Chocolate all the way

Red or white wine? White

Sweet or savoury? Love them both

Favourite Alcoholic drink? Aperol Spritz

My favourite Kale and Co. food?  Beetroot Cake. So yum.

So what do you think?

My personal and professional ethos is all about enjoying good food that is mostly healthy, to fuel these busy bodies of ours BUT having the confidence to occasionally include ‘treat’ foods knowing that this is all part of a balanced diet.

What about you?  What are your favourite things?

How to make your salad sing

 

I love to cook but my motivation is at all time low right now.  I want the ingredients to get themselves together and just make something already. You know what I mean? Enter salad.

Salad vegetables (and all kinds too of course) are full of vitamins, minerals, fibre and antioxidants, which all help our mind and bodies working day-to-day and reduce our risk of chronic disease.

That said, getting enough of those vegetables does become a little tricky if you leave your daily dose to one meal like dinner, so spreading the vegetable love across the day is key. Of course, you can tick off  a bunch at breakfast by adding mushrooms, tomato, spinach or baked beans to a poached egg and then gather speed by adding a crisp, crunchy salad to lunch.

We can most certainly make salad fancy but the question is, do we need to? 

Just like a coordinated wardrobe, there are some easy ways to mix and match colours and ingredients to put together a salad that everyone around you will be wishing they had too.

For an all seasons salad mix any of the following:

+1…Go Green – baby spinach leaves, crunchy Cos lettuce, beetroot leaves or tatsoi for a fibre, magnesium and folate boost
+2…Orange all over – roasted warm chunks of orange sweet potato, pumpkin or carrot, all excellent sources of the powerful antioxidant carotene.
+3…Go Fast Red – cherry tomatoes, sliced ripe Roma tomato

And don’t forget to add Exceptional Extra’s like – crunchy cucumber, baby roasted or canned beetroot, sliced mushrooms and crunchy combo sprouts.

Toss your choice of salad ingredients and add:

  • Protein Power – lean chicken, sliced cold leftover lamb or beef, lean ham, boiled egg, small tin of 4 bean mix/chickpeas or lentils.

Quick Salad Ideas

  • Lentil, Ricotta and Beetroot – combine 220g canned, drained lentils with 3 baby beets, a handful of baby spinach and 100g low fat crumbled ricotta
  • Orange, capsicum and avocado – toss a handful of mixed salad leaves with 1 orange peeled, segmented and sliced, ¼ of a sliced avocado and ¼ medium red capsicum topped with 40g crumbled low fat feta

Along with the rest of the world, the distinct green leaves of kale have been one of my favourites for a while. Kale going solo does lack appeal but in this recipe – kaboom!

Try my fave healthy Kale Caesar Salad recipe below and you will see what I mean.

Kale Caesar Salad (serves 6)

Ingredients
½ bunch curly or Tuscan Kale (washed, dried and leaves trimmed of stalks)
4 slices proscuitto (fat trimmed), grilled
4 slices sourdough bread

Dressing
½ cup low fat natural yoghurt + 1 teaspoon Dijon mustard + 2 tablespoons chopped fresh basil + 1 large garlic cloven + ¼ cup lemon juice + 2 tablespoons fresh grated parmesan cheese

Method
Once trimmed, roll up kale leaves, slice finely and place in large salad bowl. Break the grilled proscuitto into small pieces and scatter over the kale leaves.

Tear the bread roughly into 1 cm pieces, place on a baking tray and spray with cooking spray. Bake in a moderate oven for approx. 10 minutes until crispy.

For the dressing, mix all ingredients together in a shaker or jug and pour over kale leaves. Using your hands, mix the dressing through the salad and serve.

 

Egg Goodness – It’s World Egg Day

Happy World Egg Day! It’s time to bring out the balloons and streamers because today is the day to celebrate  and be reminded that the humble egg is an amazing source of energy and vitality.  These little goodies are packed full of  fat soluble vitamins, essential minerals including iron, phosphorus and protein.

The egg has suffered from an undeserved bad boy reputation over the years, mostly in the area of cholesterol. Egg yolks do contain a mixture of polyunsaturated, monounsaturated and saturated fat. However, research conducted over the past 50 years shows that egg consumption has only a negligible effect on raising total blood cholesterol levels in healthy people. For most people, eating an egg every day is a healthy addition to a diet that includes wholegrain cereals, fruits, vegetables and legumes. Of course, it is a different story if you are frying eggs every day and eating them with lots of bacon! 

An egg can be a great snack or meal full of protein and is the richest source of choline, which is essential for the manufacture of neurotransmitters in your brain. The National Heart Foundation has recognised the egg as a nutritious food being eligible for the healthy eating ‘Tick of Approval’ and they are recommended daily as part of the Australian Dietary Guidelines.

I grew up with chooks around my feet and I loved finding an egg hidden in my cubby house amongst my dolls and blankets.  Our chooks were very much free to range wherever they felt like it. Cubby, chook pen, prams – you name it. To be honest, these feathered birds completely freak me out BUT I do so appreciate their produce!

You can check out some interesting and fun facts about the little egg here at World Egg Day.

The egg would have to be on of the easiest foods to prepare but for some weekend eggpsiration, you might like to try my Noodle Omelette.  This recipe is part of my new recipe e-book, ‘eat, energise, repeat’ which can be downloaded for free at 

Noodle Omelette

Ingredients

1 packet 99% fat free 2 minute noodles, (cooked according to directions but without flavor sachet)

2 free range eggs, lightly beaten

40g grated reduced fat cheese

1/4 onion, thinly sliced

1/4 large zucchini, thinly sliced

1 whole tomato, thinly sliced

Method

Spray a large non-stick frying pan with cooking spray and arrange onion, zucchini and tomato in layers in the pan. Top with cooked noodles, distributed evenly over the vegetables and pour over egg. Sprinkle with grated cheese. Cook over low heat until egg starts to set at the side of the pan and then place fry pan under grill to finish the top of the omelette and brown the cheese.  Cut into quarters and serve with a green salad.

Serves 1-2 adults or 2 kids under 12              Cost = $1.90

 

 

 

How to Make Healthy Easter Chocolate Bliss Balls

The truth is, its hard to avoid all the Easter chocolate isn’t it? Despite the deliciousness, I do know that Easter eggs are jam packed with calories and it is very hard to stop at just one, especially the little teeny tiny ones.

Enter the Easter Chocolate Bliss Ball. The concept of ‘balls’ have become very popular over the last few years and it is very common to see them adorning the glass display cabinets of many a cafe. The thing is, although the ingredients in these so called ‘healthy and natural’ treats, may look good on paper they still contain a bunch of calories and are not actually healthy.

Todays recipe is my own for Easter Chocolate Bliss Balls and a modification on my Festive Chocolate Balls (which may contain a little alcohol…). These guys are so quick and easy and make the perfect Easter chocolate gift. If there are any left of course. These balls are high in fibre and a great source of healthy fats and antioxidants too.

Easter Chocolate Bliss Balls

Ingredients
10 Medjool dates + 8 dried apricots
2 tablespoons cacao powder
2 tablespoons desiccated coconut
1 cup raw hazelnuts or mixed seeds (sunflower, pumpkin) or
1 tablespoon chia seeds

Method
Throw ingredients into a food processor and blitz for a few minutes until nicely combined and sticky. Make tablespoons of the mixture into balls, roll in extra shredded coconut and enjoy.

Wishing you all a safe and hoppy Easter!