Soul Food - Sweets and Treats

I’ve come to the conclusion that people who don’t like a sweet treat every now and then,
just don’t exist! And if you’re someone who has a serious sweet tooth (like myself), the
temptations can be often too much to ignore.

Throughout my studies I have been lucky enough to have the chance to speak with and
learn from some of today’s most knowledgeable and accomplished researchers in the health
industry. Learning how our bodies work down at a cellular level is what made me come to
the realization that every single thing I consume, is what my cells use to allow me function
and build new tissue. Some of you are probably thinking “Well yeah der Steph! Of course
that’s the case!”, but I challenge you to really think about what you eat and ask yourself, ‘Is
what I am consuming, what my cells truly need? Will they thrive off these nutrients or be
deprived?’. For we are only as healthy as our cells on the inside.

Realising the extent of damage the sweets I used to eat daily had on my body, could have
led me down one of many paths:

1. I could have started to restrict everything I was eating, and developed a fear of food,
calling it a “diet” – thinking that deprivation was the only way my body would be
healthy. (For reference, this is generally the path most people go down when they
want to lose weight – and while it may work for the short term, more often than not,
restriction just leads to a binge later down the track).
2. I could have ignored all the research I had learnt and read – continuing on with my
normal day-to- day routine full of sugary, fatty foods.
3. Widened my knowledge of cooking and food preparation, to acquire a healthy
solution rather than one of obsession and limitation.

In case you didn’t already guess, I picked option 3 – and through doing so I have learnt to
create tasty, healthy treats using wholefoods that benefit the body, rather than the
ingredients that starve our cells of nutrients they require for survival. Everything I make,
starts off as a WHOLE FOOD – and the difference it has made to my body physically as well
as mentally is astounding.

I hope that throughout this food series I have been able to provide you with some
inspiration that you can take forth into your life and start to implement changes that are
life-long, not just short-term fixes. Creating a healthy lifestyle won’t happen overnight, but
just remember that every little change you make, creates a ripple for the next healthy
change, and then the next. Soon enough you won’t be calling it “eating healthy”, you will
just be living the lifestyle your body thrives off!

Recipe 1: ‘Nuts About Chocolate’ Brownies

- 90g good quality dark chocolate of choice (I recommend Loving Earth)
- 100g chopped nuts (I used walnuts)
- 4 chopped medjool dates
- 75g almond meal
- 70g coconut sugar

- 3 heaped tbsp. cacao powder
- ¼ cup coconut oil
- ¼ cup natural peanut butter
- 2 eggs
- 1 tsp bi-carb soda
- 1 tsp vanilla extract


- Preheat oven to 180 degrees and line a 20cm baking dish with baking paper.
- Using a double boiler, melt the coconut oil and chocolate. Once melted, remove
from the heat and stir in the peanut butter until well combined. Set aside.
- In a separate bowl, whisk the eggs, coconut sugar and vanilla extract. Add the
almond meal, cacao powder, and bi-carb soda until well combined.
- Add the melted chocolate mix and stir to combine.
- Fold in the chopped nuts and dates to the mixture.
- Transfer mixture to prepared baking dish.
- Cook in oven for 15-20mins.
- Allow to cool completely before cutting into squares, and enjoy!

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Recipe 2: ‘Bite Me’ Berry Bites (serves 16 small bites)

Dry Ingredients
- 1 1/2cups rolled oats
- 1/2 ground flaxseeds
- 1/2 shredded coconut
- 1/2 tsp baking powder
- 1tsp cinnamon
- Pinch of salt

Wet Ingredients
- 1/2cup date puree
- 2-3tbs rice malt syrup
- 1tsp lemon juice
- 1 small green apple grated
- 1/2cup berries

- Preheat oven to 180C
- Pulse dry ingredients in food processor until floury
- Transfer to medium bowl, add all wet ingredients except the apple or berries, and
- Once mixed, fold through apple and berries
- Line baking tray with baking paper, and roll out handfuls of the mix and flatten on
- Place in oven and bake for 25mins or until lightly golden
- Remove and cool for 15-20mins
- Store in airtight container and refrigerate

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Recipe 3: Chunky Choc Loaf


- 1.5cup almond meal
- 0.5cup coconut flour
- 3 bananas (mashed)
- 2tsp baking powder
- 0.5cup date paste (or sweetener of choice)
- 1tsp vanilla essence or paste
- 0.5cup cacao powder
- 1.5cup almond milk (or nut milk of choice)
- 0.5cup melted coconut oil
- 0.5cup hazelnuts chopped and more to decorate

- Preheat oven to 175C and line baking tray with paper
- Mix all ingredients in a bowl until well combined (add in the hazelnuts last and fold
them through)
- Transfer to baking tin and top with remaining hazelnuts - Bake in oven for 45-60mins
- Remove and cool for 20-30mins

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Recipe 4: ‘RAW-some’ Blueberry Slice

For the base
- ½ cup softened dates
- 1 cup rolled oats
 Process then press into lined baking tin (I used a loaf tin)
For the blueberry layer
- 1 cup raw cashews (soaked overnight in water)
- ½ cup frozen blueberries
- 1/3 cup coconut oil
- ¼ cup water
- 1tsp vanilla extract
 Process ingredients and pour onto base layer
 Put in freezer for 30-60mins
Chocolate layer
- ½ cup melted coconut oil
- ¼ cup cacao powder
- ¼ cup rice malt syrup
 Whisk together ingredients until well combined
 Pour onto blueberry layer and return to freezer overnight
To serve
 Remove from freezer and allow to defrost for 5-10mins before cutting into bars and
 Keep in fridge for up to 1 week or freezer for up to 1 month

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Recipe 5: Berry Balls of Bliss (yields 12 balls)

- 2 cups raw cashews
- 2 tbsp cacao powder OR maca powder (if you don’t want them chocolatey)
- 1 tsp vanilla extract
- 1 cup goji berries
- 8 pitted medjool dates
- 1/2 cup desiccated coconut (plus more to coat the balls)
- 1/2 cup fresh raspberries

- In a food processor or high powdered blender - blend cashews until they form a fine
flour-like consistency
- Add in the cacao/maca powder, vanilla, and goji berries - and process until combined
and the mix is a slight pinky colour
- One at a time, add in the dates until fully combined
- Transfer mix to a separate bowl and add in the coconut - using hands to combine
- Roll out 12 balls and place on baking paper
- In a blender, blend the raspberries until pureed - then transfer to small bowl
- In another small bowl, add more coconut
- Roll each ball in the raspberry puree, then in the coconut to coat
- Once all balls are covered, transfer to the fridge for 3hrs before serving (if you want
them cold that is)

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Blog Post by Steph Harris from Feeding Energy

Posted on May 8, 2018 .