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Eat my Instagram:

Sweet
Contents

Introduction 3 Mugcakes
Banana Cacao PB Mugcake 26

Sweet Treats Design-Your-Own Mugcake 27

Raw Four Ingredient PBJ Cups 5 Molten Lava Mugcake 28

Clean Protein Chocolate Mousse Shots 6 Oatless Cacao-Protein Mugcake 29

Big Mocha Protein Smoothie 7 Cacao Chia Mugcake 30

Chocolate Nice Cream 8 Chocolate Mugcake 31

Chocolaty Baked Banana 9


Bounty Chia Pod 10 Conversion Charts 32
Decadent Oats 11
Raw Bliss Balls 12
Glossary 33

Baking Acknowledgments 34
Sweet Potato Brownies 13
Energy Bars 14
5 Ingredient Brownies 15
Tropical Protein Muffins 16
Chocolate Protein Fudge 17
Clean PB Banana Bread 18
Raw Chocolate Cake 19

Healthy Alternatives
Rawtella 20
Rainbow Granola 21
Banana Pancakes 22
Berry Yummy Oats 23
Clean Cookie Dough 24
Chocolate Protein Porridge 25

2
Introduction

I have always loved indulging, but used to be stuck in the mindset that you couldn’t be both healthy and
enjoy delicious foods. My “healthy lifestyle” would go a bit like this:

Health Kick: live on


salads and fruit for a
few days

Get bored, feel lethargic


Get angry at myself,
and ‘hangry’ (hungry and
lose self-confidence
angry: the deadliest of
combinations)

End up eating
whatever I laid my
eyes on

3
Introduction

At the beginning of this year, I started to find some blogs


where people made healthy versions of unhealthy foods
and I really could have cried with happiness. I truly believe
that the key to living a healthy life is to lead a balanced
lifestyle that you actually enjoy; that way, you will not want
to give up.
As I started to develop my own cleaner recipes, I was
amazed to see that they inspired other people! Some
people started asking for my recipes on each photo I
posted, and this made me incredibly happy. As a very
experimental ‘chef’, I never found the need to take records
of any quantities I was using, let alone whole recipes. I soon
realised that I really enjoyed making these meals: I love
trying new things and I certainly love delicious food, so why
not take it further?
I am not trying to present myself as a professional chef,
however I can promise you that I love these recipes, and
those who have given me feedback seem to as well! So,
here is a collection of my most loved recipes and meal
ideas, presented in two eBooks: ‘Eat my Instagram: Sweet’
and ‘Eat my Instagram: Savoury’.
I hope that you enjoy these recipes as much as I have
enjoyed making my eBooks. I cannot put into words how
much I appreciate your support – all of you make my day
every single day. So, thank you and happy cooking!

All recipes are my own unless otherwise stated.


4
Sweet Treats
Raw 4-Ingredient PBJ Cups

Stor
e
and these i
just n th
few t e
min ake out freezer
ly a eat t utes for a
i s w ith on I h b
they em. Thi efore yo
th as
I love t of stevia te, ’r s
cond e kept i will ens u
i la
tiny b itter choc ou ition n p
to e erfect e
ur
lov e b re y
i f njoy
t a d d mo things !
bu et
r swe
prefe

DF GF V LC 6

Ingredients: Calories 313


3/4 Cup Liquid Coconut Oil
Fat (g) 26.9
3/4 Cup Cocoa Powder
Stevia Carbs (g) 12.1
Peanut Butter
Jam (Jelly) of choice Protein (g) 3.9

Method:
1. Combine liquid coconut oil and cocoa powder with desired amount of stevia and mix thoroughly.
2. Pour a small amount of mixture into each cake case (just enough to cover the bottom) and place in
fridge for 15 minutes.
3. Take out and put about half a teaspoon of both jam and peanut butter in the middle of each case,
flatten it down.
4. Coat with remaining chocolate sauce.
5. Place in fridge for 20/30 minutes or until solid, then enjoy!

5
Sweet Treats
Clean Chocolate Protein Mousse Shots

I PRO
won MISE yo
’t
to ta be able u
is the ste t
This t balance avoc h
c ado e
perfe tein, !
ro !
of p n d fats
s a
carb

GF LC 4

Ingredients: Calories 83
Mousse:
Fat (g) 1.7
1 Avocado
2 Tbsp Cocoa Powder Carbs (g) 10.5
30g Chocolate Protein Powder
2 Bananas Protein (g) 7.4
Optional topping:
Coconut Oil
Cocoa Powder

Method:
1. Blend all mousse ingredients thoroughly. Place in shot glasses and leave in fridge for 10 minutes.
2. Combine equal amounts of liquid coconut oil and cocoa powder (depending on how big the surface
area of your mousse is) and top mousse entirely with mixture.
3. Place mousse in fridge for around 15 minutes or until topping is solid and enjoy!

6
Sweet Treats
Big Mocha Protein Smoothie

Add
pea 1 Tbsp o
n
thie give ut butte f
s a s moo t
snic his shak to
r
a kers
Make nd top twis
ea
w l a for t
bo r anola eet
t h g
wi t sw
erfec
the p ast
kf
brea

DF V 1

Ingredients: Calories 229


1 1/2 Tbsp Cacao Powder
Fat (g) 2.9
1 Tsp Cinnamon
1 Tbsp Chocolate Protein Carbs (g) 48.6
1/2 Tbsp Honey
1 Shot Espresso Coffee Protein (g) 6.6
2 Tbsp Oats
1 Small Banana
100ml Almond Milk

Method:
Blend all ingredients thoroughly and enjoy!

7
Sweet Treats
Chocolate Nice Cream

Sub
s
caca titute
o wi
froze th
rozen for a n berrie
y s keep f ridge fruit s
I alwa as in my f t y tw
ist!
n n
bana case I wa e
n ic
just i e some n
a k
to m
cream

DF V GF HP 2

Ingredients: Calories 292


2 Bananas
Fat (g) 1.4
30g Chocolate Protein Powder
4 Dates Carbs (g) 58
Protein (g) 15

Method:
1. Chop up bananas and freeze for at least 2 hours.
2. Blend frozen bananas with protein powder and dates.
3. Enjoy!

8
Sweet Treats
Chocolaty Baked Banana

You
c
this an cust
exac o
YOU tly h mise
l i ke- o w
ice c
ream sprinkl
nam e
erfec
t e it! , fruit, y s,
The p dessert ou
t
swee family!
h e
for t

DF V 1

Ingredients: Calories 364


1 Banana
Fat (g) 22.4
1 Tbsp Peanut Butter
Raw Chocolate Sauce: Carbs (g) 34.3
2 Tbsp Liquid Coconut Oil
Protein (g) 8
2 Tbsp Cacao Powder
1 Tsp Agave Nectar

Method:
1. Preheat oven to 180℃.
2. Cut banana with skin down the middle and line the slit with peanut butter.
3. Place banana in baking tin and bake for 7-10 minutes.
4. Combine cacao powder and liquid coconut oil together with agave nectar.
5. Remove banana from oven and fill with toppings of choice.
6. Drizzle raw chocolate sauce over banana and enjoy!

9
Sweet Treats
Bounty Chia Pod

Top
w
choc ith raw
olate
(in g sau
l
an e ossary) ce
v fo
indu en mor r
the lgen e
ke t his in joy t de
Ma en sser
ing to the t.
even akfast in
r e
for b g!
in
m n
o r

V DF GF 1

Ingredients: Calories 278


3 Tbsp Chia Seeds
Fat (g) 16.7
3 Tbsp Almond Milk
1 Tbsp Cacao Powder Carbs (g) 21.5
2 Tbsp Dessicated Coconut
Protein (g) 11.1

Method:
1. Mix chia seeds, almond milk, cacao powder and 1 Tbsp desiccated coconut in a jar.
2. Refrigerate mixture for 15 minutes.
3. Remove from fridge and top with desiccated coconut and any toppings of choice.
4. Enjoy!

10
Sweet Treats
Decadent Oats

Add
pow in prote
d in
deca er for
PRO d e nt
ATS
!
ith
this w
I top hocolate
c ’s
dark se, well, it
a u
bec ent!
d
deca

HP 1

Ingredients: Calories 254


25g Oats
Fat (g) 11.8
1 Tbsp Greek Yoghurt
1 Tbsp Peanut Butter Carbs (g) 21.2
200ml Unsweetened Almond Milk
200ml Water Protein (g) 14.6

Method:
1. Combine water with almond milk and bring to boil.
2. Slowly add in oats, cover saucepan and simmer for around 15 minutes, stirring frequently.
3. Stir in peanut butter and yoghurt until the porridge is a thick, creamy consistency, and enjoy!

11
Sweet Treats
Raw Bliss Balls

Stor
e
fridg these i
e to n
as sw enjo the
ideas thro et sna y
e
o p ping ds, u c
t t
Grea e chia see wee ghout t ks
d ds k. he
l u
in c
n d a lmon der.
grou cao pow
a
and c

V DF 16

Ingredients: Calories 120


10 Dates
Fat (g) 2.1
5 Prunes
150g Oats Carbs (g) 23.8
3 Tbsp Cacao Powder
2 Tbsp Honey Protein (g) 3.2
3 Tbsp Flax
4 Tbsp Chia Seeds
150ml Almond Milk

Method:
1. Combine chia seeds with almond milk, stir and place in fridge for 15 minutes.
2. While the chia seeds are soaking, combine all other ingredients in a food processor and blend.
3. Add chia mixture to food processor and blend thoroughly.
4. Roll mixture into balls by hand.
5. Roll balls in topping of choice.
6. Place in fridge for at least 15 minutes then enjoy!

12
Baking
Sweet Potato Brownies

Stor
e
the these i
fridg n
wee e
klon for a
of h g
ealth supply
y sn
acks
rved
v e t his se ut
I lo an
ith pe
hot w !
r
butte

V DF 16

Ingredients Calories 141


180g Ground Oats
Fat (g) 0.9
600g Sweet Potato
16 Pitted Dates (only 12 if medjool dates) Carbs (g) 32.7
4 Tbsp Cacao
4 Tbsp Agave Nectar Protein (g) 2.5

Method:
1. Preheat oven to 180℃, prepare baking parchment.
2. Boil peeled sweet potato for around 25 minutes, or until really soft.
3. Blend sweet potato and dates
4. Combine remaining ingredients into a large mixing bowl and mix together thoroughly.
5. Pour mixture into baking tray and place in oven for 15/20 minutes.

13
Baking
Energy Bars

fect
re t h e per a
ea on Add
Thes to make and pow protein
c ks g
sna enin t the d
extr er for a
ay ev u
Sund througho boo
a pr
otei n
en j o y st n
!
week

V DF 12

Ingredients: Calories 134


10 Dates
Fat (g) 2.1
150g Muesli
3 Tbsp Cocoa Powder Carbs (g) 27.6
2 Tbsp Honey
2 Tbsp Mixed Seeds Protein (g) 3.4
2 Tbsp Flax

Method:
1. Blend all ingredients in a food processor.
2. Line baking tray with mixture (or roll into balls) and place in fridge for over an hour until set.
3. Cut and serve!

14
Baking
5-Ingredient Brownies

na
e t h ese o ore in
Mak y and st I LO
a joy V
Sund ge to en t goo E how
id e ey b
the fr ver you g thes u
e n e e are t clean
wh !
ry!
hung

DF GF V 10

Ingredients: Calories 145


2 Bananas
Fat (g) 5.4
8 Medjool Dates
1/2 Cup Cacao Powder Carbs (g) 23.1
1 Cup Ground Almonds
1/2 Tsp Bicarbonate of Soda Protein (g) 3.5

Method:
1. Preheat oven to 180℃ and grease small baking tray.
2. Blend bananas and dates until smooth.
3. Combine remaining dry ingredients in a bowl.
4. Add banana and prune mixture to dry ingredients and mix thoroughly.
5. Pour mixture into greased tray and bake for 20 minutes.
6. Leave to cool then slice and enjoy!

15
Baking
Tropical Protein Muffins

Thes
e
with perf are the
r v e these rt little
ect c
ute
Se hu
k yog s
dess ummer
Gree freshing erts!
re
for a t.
er
dess

12

Ingredients: Calories 99
3 Bananas
Fat (g) 2.3
1 1/2 Tbsp Coconut Chips
150g Oat Flour Carbs (g) 15.2
3 Tbsp Solid Coconut Milk
2 Egg Whites Protein (g) 5.5
1 Tbsp Cacao Nibs
1Tbsp Greek Yoghurt
30g Protein Powder (preferably vanilla)

Method:
1. Preheat oven to 180℃
2. Combine 2 bananas, oat flour, cacao nibs, coconut milk, Greek yoghurt and egg whites and mix
thoroughly.
3. Line a cupcake tray for 12 with cake cases. Put 1 1/2 Tsp of mixture into each case.
3. Cut up second banana and place one piece on each muffin, top with coconut shavings.
4. Bake for around 20 minutes or until toothpick comes out clean.

16
Baking
Chocolate Protein Fudge

ays
e a re alw r
Thes ridge fo t-
f e
in my ency swe
rg t .
eme reatmen Roll
t h t t
too pow hese ca
der c
them to m ao
e v ake
choc en
olaty more
!

V DF GF LC 12

Ingredients: Calories 62
3 Tbsp Peanut Butter
Fat (g) 4.2
30g Chocolate Protein Powder
3 Tbsp Ground Almonds Carbs (g) 1
Protein (g) 4.4

Method:
1. Combine peanut butter and protein powder in a bowl and mix thoroughly.
2. Add ground almonds and mix until it’s a dough-like consistency.
3. Refrigerate for 10 minutes, then enjoy!

17
Baking
Clean PB Banana Bread

of
r one
By fa ourite One
v .
my fa esserts.. it’s g problem
a n d o
cl e 5 se ne in a ,
cond bou
s! t

10

Ingredients: Calories 179


5 Medium Bananas (save 1 for topping)
1 Tbsp Manuka Honey Fat (g) 7.5
4 Tbsp Peanut Butter
Carbs (g) 23.3
2 Tbsp Coconut Oil
2 Eggs Protein (g) 5.2
1 Cup Ground Oats
Dark Chocolate/Cacao Nibs for toppings

Method:
1. Preheat oven to 180℃ and grease a bread baking tray
2. Blend all ingredients except the dark chocolate/cacao nibs and one banana
3. Pour mixture into tin and top with one banana and chocolate/cacao nibs
4. Cook for 30 minutes or until toothpick comes out clean.

18
Baking
Raw Chocolate Cake

This
c
even ake is v
e
it all I couldn ry rich,
in on ’t ea
bly whic e sit t
roba aw h
w a s p
est r som is sayin ting
This the b ver ethi
e o f ng! g
on ’ve e st
e s s erts I arents ju
d p s
!M y it wa
made ’t believe
n
could y.
t h
heal

DF V 10

Ingredients: Calories 198


10 Dates
Fat (g) 3.1
5 Prunes
200g Oats Carbs (g) 39.8
3 Tbsp Cocoa Powder
2 Tbsp Agave Nectar Protein (g) 5.4
2 Tbsp Chia Seeds
3 Tbsp Flax (substitute for powders of choice)
150ml Almond Milk
Topping:
1/4 Cup Liquid Coconut Oil
1/4 Cup Cocoa Powder

Method:
1. Combine chia seeds with almond milk, stir and place in fridge for 15 minutes.
2. While chia seeds are soaking, combine all other ingredients in a food processor and blend.
3. Add chia mixture in food processor and continue to blend thoroughly.
5. Place mixture into container and refrigerate for 30 minutes.
6. For topping, combine coconut oil with cocoa powder and mix thoroughly.
7. Place cake onto a plate and coat in raw chocolate sauce, refrigerate for 30 minutes then enjoy!

19
Healthy Alternatives
Rawtella

few
t h i s every
e in
I mak and store I
wee k s th t
a
f r i d ge so out it,
the with
r go
neve t good!
a
it’s th This
g
abso oes wit
l h
– ba utely an
nana ythin
mor
e ch s, bagel g
oco s
late… ,

LC V DF 10

Calories 83
Ingredients: Fat (g) 7.1
1 Cup Hazelnuts
2 Tbsp Cacao Powder Carbs (g) 4.4

Optional: 1 Tbsp Honey (if you like it a bit sweeter) Protein (g) 2

Method:
1. Place hazelnuts on baking tray and bake at 135℃
2. Remove after 15-20 minutes then leave to cool on a towel for 5-10 minutes.
3. Collect all the hazelnuts into the towel and rub together to remove the skin (the skin will make it too
bitter)
4. Once all the skins are removed, blend all ingredients in a food processor until smooth.
5. Remove from processor and enjoy!

20
Healthy Alternatives
Rainbow Granola

The
g
olas abo reat thi
gran ted ut th ng
t is th i
-bou
g h
nwan at yo s recipe
Shop d with u aking any
in
u ca
n
l l e you gredie add
are fi and oil. M ensures wan nts
rs f
suga a yoursel what t!
o l t ly
gran ow exac
k n
you nto it!
i
goes

DF V 15

Ingredients: Calories 270


300g Oats
Fat (g) 4.7
2 Tbsp Pumpkin Seeds
2 Tbsp Sesame Seeds Carbs (g) 54.9
4 Tbsp Coconut Oil
4 Tbsp Agave Nectar Protein (g) 4.4
2 Tbsp Dried Cranberries
1 Tbsp Cinnamon
5 Chopped Dates

Method:
1. Preheat oven to 180℃.
2. Mix together pumpkin seeds, sesame seeds and oats in a bowl.
3. Add in cinnamon, followed by coconut oil and agave nectar. Mix thoroughly.
4. Spread out on baking parchment.
5. Bake for 30-40 minutes or until light golden brown, stirring every 15 minutes.
6. Remove from oven and add dates and dried cranberries.
7. Leave to cool and enjoy!

21
Healthy Alternatives
Banana Pancakes

Add
ll- prot cacao p
l a s s ic we ake e o
the in powd wder o
is a c lthy panc ks batt r
This r them er to er into
n hea it wo m
know , because not exci e ve a ke
e ting n more
recip ime! I did but man .
y t e
ever this recip
n t !
inve ish I had
do I w

GF HP 1

Calories 236

Fat (g) 10.2


Ingredients:
Carbs (g) 20.8
1 Banana
2 Eggs Protein (g) 13.7

Method:
1. Blend ingredients in the food processor and use as pancake batter, it's that easy!

22
Healthy Alternatives
Berry Yummy Oats

All c
r
d of to m edits go
e n i nstea eave y mu
roz dl the m fo
Use f erries an soak d
brea elicious r
b t o
fresh redients eat kfas
g just h a t rec
all in ght, then r ipe!
i ng fo
overn he morni akfast!
t e
up in y, easy br
cre a m

DF V 1

Ingredients: Calories 166


100g Berries
Fat (g) 2.2
30g Oats
300ml Hot Water Carbs (g) 29.6
Protein (g) 5.9

Method:
1. Combine all ingredients in a saucepan without heat and leave to soak for 15 minutes.
2. Mix thoroughly, cover the saucepan and simmer for 15 minutes, then enjoy!

23
Healthy Alternatives
Clean Cookie Dough

This
s
weir ounds
d, b
rk of m ut it
in da eat y ’s
Add late and h favo absolu one
o urite te
choc a gooey, snac
ks!
r
up fo treat.
t e d
mel

DF V 6

Calories 151

Fat (g) 6.5


Ingredients:
Carbs (g) 10.1
240g Chickpeas (soaked and drained)
4 Tbsp Peanut Butter Protein (g) 3.2
2 Tbsp Raw Honey/Agave Nectar
3 Tbsp Oats
Filling:
Cacao Nibs
Dried fruit of choice

Method:
1. Combine ingredients for dough and blend thoroughly in a food processor.
2. Place mixture in bowl and mix in filling ingredients of choice.
3. Knead cookie dough, roll into balls and refrigerate.

24
Healthy Alternatives
Chocolate Protein Porridge

Top
t
rain his with
bow m
elted for a gran y
i s w ith m s
boo uperfo la
o
t h st. od
I top late and
c o o
ch o tter t
ea n ut bu er rich
p
it sup
make licious!
e
and d

DF V HP 1

Ingredients: Calories 305


30g Oats
Fat (g) 5.3
300ml Water
2 Tbsp Cacao Powder Carbs (g) 31.1
30g Chocolate Protein Powder
Protein (g) 33.5

Method:
1. Bring water to boil in saucepan.
2. Slowly mix in oats and stir.
3. Cover saucepan and leave to simmer for 15 minutes.
4. Add in cacao and protein powder, stir for a minute or so then enjoy!

25
Mugcakes
Banana Cacao PB Mugcake

or
p r o tein f n
Add a protei
tr The
an ex p
o s t clea erfect
bo ner
dess
ert!

V DF 1

Calories 443

Ingredients: Fat (g) 25.3

30g Oats Carbs (g) 49.9


20ml Soya Milk
2 Bananas Protein (g) 12
1 Tbsp Peanut Butter
2 Tbsp Cacao Nibs

Method:
1. Combine oats and soya milk in a small bowl and mix thoroughly.
2. Microwave oats for 2 minutes until it’s a porridge-like texture.
3. Combine remaining ingredients in mug and mix in oats.
4. Microwave for 2 minutes, top with favourite toppings and enjoy!

26
Mugcakes
Design-Your-Own Protein Mugcake

of
a f o olpro d Try t
This
i s ad
d e s sert – h
yog is with
clean ruit for a pea
hurt
or
f
dried oost! nut
butt
b
fruity er!

HP 1

Ingredients: Calories 351


30g Protein
Fat (g) 9.1
4 Tbsp Oats
1 Egg Carbs (g) 29.3
3 Tbsp Greek Yoghurt
Protein (g) 37.1

Method:
Combine all ingredients (no blender necessary) and microwave for 2 1/2 minutes.

27
Mugcakes
Molten Lava Mugcake

I top
with this mug
p
and eanut b cake
kes caca utte
l at e ma to sa o r
hoc o el tisfy nibs
The c gcake fe try swe
et to m y v
u -
this m ndulgent fruit or oth. ery
i
more with dried leaner
c
filling nibs for a
o
caca !
n
optio

Ingredients: Calories 414


4 Tbsp Oats
Fat (g) 20.5
3 Tbsp Cacao Powder (darker is better)
1 1/2 Tbsp Dried Cranberries Carbs (g) 42.9
3 Tbsp Greek Yoghurt
1 Egg White Protein (g) 16.1
Dark Chocolate

Method:
1. Combine all ingredients apart from dark chocolate in a bowl and mix thoroughly. Blend if
smoother texture is desired
2. Microwave for 2 minutes then flip upside-down onto a plate
3. Core the mugcake and fill with dark chocolate
4. Microwave for another 30 seconds and enjoy!

28
Mugcakes
Oatless Cacao-Protein Mugcake

ith This
this w otein s
M a ke pr mug uper ea
h o c olate an extra perf
cake sy
c r ect m is the
er fo
powd laty taste. flavo ix of
o u
choc your rs to sa fruity
swe t
et to isfy
oth!

Ingredients: Calories 294


2 Tsp Protein of choice
Fat (g) 7
1 Banana
1 Tbsp Cacao Powder Carbs (g) 32.5
2 Tbsp Greek Yoghurt
1 Tsp Cinnamon Protein (g) 25.4
2 Tbsp Flax
1 Egg White

Method:
Mix all ingredients thoroughly, microwave for 2 1/2 minutes or until firm and enjoy!

29
Mugcakes
Cacao Chia Mugcake

I lov
e
mug having
cake this
with
yogh topped
for a urt
eady brea superfo
i p e is alr se kfas od
rec u t!
This so I like to ond
e t a l m
swe etened
e and
unsw ss sugar
le !
milk, delicious
t a s
jus

HP DF 1

Ingredients: Calories 315


2 Tbsp Chia Seeds
Fat (g) 9.4
1/2 Cup Oats
2 Tbsp Cacao Powder Carbs (g) 42.8
75ml Almond Milk
2 Tbsp Dried Cranberries Protein (g) 15.4
1 Egg White

Method:
1. Combine chia seeds with almond milk, mix and place in the fridge for 15 minutes.
2. Combine all ingredients and blend in a food processor.
3. Microwave for 2-3 minutes until firm, and enjoy!

30
Mugcakes
Chocolate Mugcake

Why
try t not
h
brea is for
my kfas
with t!
t h i s
Top ocolate
h
raw c in the
h,
sau c e
r y f o r a ric
a rt
gloss ent desse
d
deca

HP 1

Ingredients: Calories 386


1 Egg
Fat (g) 15.9
30g Oats
30g Chocolate Protein Powder Carbs (g) 58.2
2 Tbsp Cacao Powder
1 Tbsp Dried Cranberries Protein (g) 18.9
20g Dark Chocolate

Method:
1. Blend oats in a food processor and place into a mug or bowl.
2. Add egg to oats and mix thoroughly.
3. Add remaining ingredients to mixture.
4. Microwave for 2 minutes.
5. Break up chocolate and place on top of mug cake, microwave for another minute.
7. Enjoy!

31
Conversion Charts

Cups Ounces Grams Millilitres

1 cup 8 oz 230 g 240ml

1/2 cup 4 oz 115g 120ml

1/4 cup 2 oz 60g 60ml

1 Tbsp 1 oz 30 g 15ml

1 Tsp 1/3 oz 10g 5ml

Fahrenheit (℉) Celsius (℃) Gas Mark

225 110 1/4

250 130 1/2

275 140 1

300 150 2

325 165 3

350 177 4

375 190 5

400 200 6

425 220 7

450 230 8

32
Glossary
Agave Nectar A natural sweetener similar to honey, which can be used to
sweeten both food and drink. There has been a lot of dispute
over this health food craze, however with a glycemic value of
27 compared to honey’s 83 and sucrose’s 92, it is seen to have
a lower impact on blood sugar levels.

Bicarbonate of Soda Baking Soda

Cacao This is the raw, unprocessed form of chocolate. Cacao is filled


with antioxidants, essential vitamins and minerals.

Chia Seeds These are a rich source of nutrients and antioxidants, as well as
an excellent source of omega-3 fatty acids!

Coconut Oil Although coconut oil is loaded with saturated fats, these
have recently been found not to harm the blood lipid profile
as was previously thought. This oil (which is not just used for
cooking) may improve blood cholesterol and reduce your risk
of heart disease.

Dates Research has shown that dates’ health benefits make them one
of the best ingredients in helping muscle development!
Their other benefits include high fibre content, reduction of
heart problems, anaemia, sexual dysfunction and abdominal
cancer!

Flax An outstanding source of protein and fibre, flax is also filled


with omega-3 fatty acids which are shown to have heart-
healthy effects!

Jam Jelly

Prunes These are essentially dried plums. They are a fantastic source
of fibre and have been found to protect the brain from free
radical damage and also to help prevent chronic diseases such
as cardiovascular disease and cancer.

Raw Chocolate Sauce A foolproof topping for almost any dessert:

Combine equal amounts of coconut oil and cacao powder,


add sweetener of choice (I advice stevia, agave or honey) and
mix thoroughly – et voila!

Stevia 100% natural and 0 calories, stevia provides a host of health


benefits, including lowering blood pressure.

HP = High Protein DF = Dairy Free GF = Gluten Free V = Vegan LC = Low Carb = Serving Size

33
Acknowledgments

A special thank you goes to all those who have helped me in


the making of this book. I’d particualry like to thank my family,
Jenna Schilstra, Maegan Smith, Alex Nixon, Hannah Cluley, Alisha
Mukherjee, Mary Kiernan and Molly Teshuva for all their support.
A massive thank you goes to Grace Wordsworth for her creative
genius and ability to make my ideas come to life, no matter
what time of the day or night they came to me. Without all these
people, these books would not have been possible.

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