Snacks: Having a healthy, balanced diet doesn’t mean you have to forgo your favourite foods. There are healthier alternatives that can taste the same, if not better than the original unhealthy version. If snacking isn’t your thing, don’t feel pressured to start eating every 3 hours or so straight up. It’s important to listen to your body and eat when you feel you need to. Keeping that in mind, think about this. The reason your experiencing that 3pm energy slump is because you haven’t eaten enough protein-rich foods in the morning. I see this often in clinic. So instead of grabbing that coffee, or chocolate bar, try one of these alternatives instead.

Breads, Muffins, Energy balls and Yummy Extras!!

BANANA BREAD – makes 12 slices


The banana bread will remain fresh for 3 to 4 days if stored in an airtight container. It also freezes well; wrap individual slices in plastic wrap for easy retrieval, then thaw and toast.


2 Cups of Almond flour/Meal

2 Tsp baking soda

1 tsp sea salt

3/4 Cup Brown Sugar/Sugar Alternative

1/3 Cup desiccated coconut

1 tsp ground cinnamon

2 free-ranged organic eggs

3 Ripe bananas, mashed, producing around 1 Cup

1/3 Cup Almond Milk

1/3 Cup Organic Extra Virgin Olive Oil

* Optional added blueberries and raspberries. Chopped walnut and seeds also go well.


Step 1: Preheat oven to 180 degrees, grease a loaf pan and line with baking paper.

Step 2: Sift Almond Meal/Flour with baking soda and sea salt into large mixing bowl. Add all dry ingredients such as brown sugar, cinnamon and coconut.

Step 3: In a separate mixing bowl, whisk eggs, milk, oil and bananas together until combined. Add to dry ingredients and stir gently. Spoon into prepared loaf tin

Step 4: Bake for 45-50 mins, until a skewer inserted in the centre of the loaf comes out cleans. Leave in tin for 5 minutes before turning out onto a wire rack to cool completely. Cut into 12 slices.

*Banana bread can be topped with crushed nuts, seeds or chopped banana before baking for added effect.

Grain-free Savoury Loaf- Makes 12 Slices


A delicious grain-free savoury loaf full of vegetables, healing herbs, and nutrients to soothe the gut. Perfect for breakfast, snack or as a compliment to lunch/dinner. 


250g Almond Meal

100g Arrowroot

1/2 tsp Himalayan Pink Salt

1/2 tsp Baking soda

1 Tbsp Organic Apple Cider Vinegar

100g Parmesan cheese, grated

Small Bunch of Fresh Parsley

Handful of Spinach/Rocket Leaves

1 Zucchini, grated

2 tsp Sunflower Seeds

5 Free Range Organic Eggs

Baking Paper


Step 1: Preheat Oven to 180 Degrees Celsius. Line Bread tin with baking paper.

Step 2: In a Large mixing bowl, combine almond meal, arrowroot, salt, baking soda, parmesan, herbs, spinach/rocker, zucchini, and sunflower seeds. Mix until well combined.

Step 3: Mix wet ingredients together in a separate bowl, add to dry ingredients and mix well.

Step 4: Pour mixture into a pre-prepared baking tin and bake in oven for around 50 minutes, or until cooked through.

Step 5: Allow to cool on counter before cutting into slices. Enjoy!

**Can be toasted with a spread of butter, homemade nut butter or as a compliment to a salad.

Grain-free Sweet Loaf- Makes 12 slices


A delicious grain-free alternative sweet loaf packed with healing spices, natural sweetness, proteins and nutrients to soothe the gut. Perfect for a sweet breakfast, snack with herbal tea/coffee or as a dessert. 


250g Almond Meal

100g Arrowroot

1/2 tsp Himalayan Pink Salt

1/2 tsp Baking soda

1 tsp Vanilla Extract

50g Pitted Medjool Dates

50g Dried Cranberries

1 Apple, grated

1/2 C Walnuts, chopped

100g Desiccated Coconut

2 tsp sesame seeds

5 Free Range Organic Eggs

1 tsp each of Spices Cinnamon, Nutmeg and Cloves

Baking Paper


Step 1: Preheat oven to 180 Degrees Celsius. Line Bread tin with baking paper.

Step 2: In a Large mixing bowl, combine almond meal, arrowroot, salt, baking soda, dried cranberries, chopped walnuts, grated apple, desiccated coconut, and spices. Mix well until combined.

Step 3: Mix wet ingredients together in a separate mixing bowl, add to dry ingredients and mix well.

Step 4: Pour mixture into pre-prepared baking tin and bake in oven for around 50 minutes, or until cooked through.

Step 5: Allow to cool on counter before cutting into slices. Enjoy!


Rum Balls- Makes 22 Smalls Balls


Rum Balls are an Aussie favourite at Christmas time. Below is a healthy and easy recipe to create an old classic! Brings back all those fuzzy festive feelings.


  • 2/3 cup shredded or desiccated coconut
  • 1 cup almonds
  • 10 medjool dates, pitted
  • ¼ cup coconut oil
  • ½ cup cacao powder and extra for rolling
  • 2 tbs maple syrup
  • 5 tbs rum flavouring or to taste


  1. Place all ingredients in food processor using and S blade and blend until the mixture come together. It should stick together well when you pinch it between your fingers.
  2. Roll into 22 bite sized balls coating with raw cacao powder or shredded coconut.
  3. I like mine after they’ve been in the freezer and sat out for about 5 minutes. They are nice and chewy.

Raw, Vegan Chocolate Fudge


Chocolate-y, gooey fudge that is good for you?? Yes it is true love! Vegan/Paleo Friendly, sugar-free, gluten-free, and packed with protein and health anti-inflammatory fats. 


1 Cup Raw Walnuts

1/2 Cup Raw Almonds (Activated if possible)

1/2 Cup Raw, Organic Cacao Powder

1 1/2 Cups Medjool Dates, Pitted

1/4 Cup Organic, Extra Virgin Coconut Oil

1 tsp Vanilla Extract

1 tsp Cinnamon

1/4 Cup Mayver’s Orginial Super Spread (4 nuts, Chia seeds and Sesame Seeds) or Almond Butter

1/4 tsp Himalayan Pink Salt

**Optional decoration: Goji berries, nuts, extra cacao dusting, coconut flakes or cranberries.


Step 1: Add walnuts and almonds to a food processor and blend until finely ground. Add cacao, salt, and cinnamon, blend.

Step 2: Add pitted dates, nut, butter, vanilla extract and coconut oil. Blend until all ingredients are well combined

Step 3: Line square dish with baking paper and spread the batter down into slice tin. Pat this down firmly.

Freeze until ready to eat, usually around 2 hours, and cut into slices when cold. Eat immediately.

Sticky Gingerbread Cake With Citrus Tahini Drizzle- Serves 12


Deep flavours of ginger, nutmeg, and molasses are whipped up to make this fluffy cake, before being topped with a sweet, sticky orange and lemon icing. Spicy, rich and indulgent- perfect for the holidays! You’ll find that this cake has layers of flavours, making it the perfect festive treat served with mulled wine or even a cup of tea!




  • 1 Cup Coconut flour
  • 1 tsp baking powder
  • 1/2 tsp bicarbonate of soda
  • 3 tsp ground ginger
  • 1 tsp ground nutmeg
  • 1 tsp mixed spice
  • 1 tsp cinnamon
  • 1/4 cup Almond Milk
  • 1/2 cup sunflower oil
  • 2 rounded Tbsp molasses
  • 2 rounded Tbsp golden syrup
  • 2Tbsp Plain Natural Yoghurt



  • 2 Tbsp unhulled Tahini
  • Zest of 1 orange
  • Juice of 1/2 lemon




  1. Pre-heat the oven to 180 Degrees Celsius and baking dish with baking paper.
  2. In a large bowl, mix together the flour, baking powder, ginger, nutmeg, mixed spices, and cinnamon.
  3. In a separate bowl, whisk together the almond milk, sunflower oil, molasses, golden syrup, and yogurt until combined and a deep, dark caramel has developed.
  4. Mix the wet mix into the flour mix and stir until just combined- don’t over mix as this will affect the texture of the cake. Pour into the dish and bake in the oven for 30 minutes until the top appears firm and shiny.
  5. When the cake has cooled completely, cut into 12 squares. Mix the tahini, orange zest and lemon juice in a bowl. Drizzle over the cakes using a spoon in an exaggerated zig-zag pattern and allow to set.

Hopping Raw Chocolate Tahini Spread


If your a nutella lover, you’ll adore this nut-free, dairy-free chocolate fudgey spread. It can be used as a ganache on cakes, spread onto toast, accompanied as a dip with berries or even eaten within a spoon. 


1/4 C unhulled Tahini

1 Tsp Cold-pressed Virgin Coconut Oil

1 Tsp organic maple syrup or (rice malt syrup if fructose is an issue)

2 Tsp of raw organic Cacao powder


Step 1: Place Tahini, maple syrup and coconut oil into a food processor and blend to combine.

Step 2: Slowly add cacao powder to ensure a smooth consistency without any lumps.

Step 3: The mixture can be stored in the fridge to create a fudge consistency or stored in an air-tight container at room temperature to make for easy spreading. Enjoy!!!

Tip: to get into the easter spirit, why not roll the mixture up into small egg-shaped balls for a chocolate easter egg treat thats completely guilt free!!! This would make a lovely gift!

Easter-ful Chocolate Cake


Completely guilt free chocolate cake for a wholesome and nutritious treat. It’s gluten free, dairy-free and high in proteins. This cake is sure to be a winner at your family gathering! 


3 C Almond Meal

1/2 C Cacao Powder

2 tsp gluten-free baking powder or baking soda

1 tsp ground cinnamon

4 Organic Free-Ranged Eggs

2 tsp vanilla Extract

1/c C Extra Virgin Olive Oil or melted butter

1/2 C Almond milk, or milk of choice

4 Tsp Raw Honey or Maple Syrup


Step 1: Preheat oven to 160 degree and line cake tin with baking paper.

Step 2: Combine almond meal, cacao, baking powder and cinnamon in a large mixing bowl. For wet ingredients combine in a separate bowl, eggs, vanilla, oil/butter, milk and honey/maple. Mix to combine.

Step 3: Pour wet ingredient into dry mixture and mix. Pour into lined cake tray.

Step 4: bake for 45 mins or until cooked through, then remove from oven to cool on bench top.

Step 5: Once cooled, frost with hopping raw chocolate tahini spread for a delicious bunny-worthy family cake.

Nutrition Nourishment encourages the kids to join in the cooking fun for these delicious easter treats. This makes a wonderful and tasty school holiday activity to keep the kids busy, while providing some gorgeous treats for everyone!!

Healthy Christmas Cake-serves 12


A  healthy alternative to a Christmas Classic. Contains all the delicious flavour we love, with reduced sugar!



  • zest and juice of one orange
  • 1 cup raisins
  • 1 cup currants
  • 1 cup cranberries
  • 1 cup slivered almonds
  • 3 cups almond meal
  • 2 small, ripe bananas (the flesh of mine weighed 200 grams)
  • 10 Natural Delight Medjool Dates, seeds removed
  • 2 teaspoon mixed spice
  • 1 teaspoon ground cinnamon
  • 1/2 teaspoon ground cloves
  • 1/2 teaspoon concentrated natural vanilla extract
  • pinch of salt


  1. Preheat your oven to 175°C or 350°F. Grease a 18cm round cake tin. I used my spring form pan, if you are using a cake tin I would line it also.
  2. Place the zest, juice, raisins, currants, cranberries and almonds into a medium sized saucepan. Heat until the juice starts to boil. Reduce the heat to low. Cover. Simmer for 5 – 10 minutes, stirring occasionally.
  3. Place the almond meal, banana, dates, spices, vanilla and salt into your processor. Blend at high speed until the mixture resembles a smooth, thick batter. Stir through the raisin mixture. Spoon the cake mix into your prepared tin and use damp hands to smooth over the top of the cake.
  4. Bake for 30 minutes. Cover with foil and bake for a further 15 minutes. Remove from the oven and cool in the tin for 30 minutes. If you are using a spring form pan remove the sides and allow the cake to cool completely.

notes –

  • I store this in the fridge and while it is great eaten the day it is made, I prefer it the next day and the day after that.
  • I serve this cake upside down, once cooked and slightly cooled I flip it onto a cooling rack and make the bottom the top.


fruit oat slice

These fruit and nut bars, packed with antioxidant rich goji berries,healthy fatty nuts and energy-providing bananas, is ideal for a quick healthy snack on the go! Plus the kids will love it!


2/3C walnuts, roughly chopped

2 1/2C organic rolled oats

1/2C dried organic goji berries

1/2C Rice Malt Syrup (Or Maple Syrup).

125g organic, virgin pressed coconut oil, melted

2Tsp Molasses

2 Ripe bananas, mashed

1 Free-ranged organic egg, lightly beaten

2Tsp sunflower seeds

2 Tsp Pumpkin seeds (pepitas) and 2Tsp chia seeds


Step 1: Preheat oven to 180 degrees fan-forced, 160 degrees gas oven. Lightly grease an 18 X 28cm slice tin and line with baking paper.

Step 2: Place all dry ingredients in a bowl and stir to combine. In a separate bowl, combine all wet ingredients and mix until a smooth consistency. Mix together to combine.

Step 3: Spoon into prepared tin; smooth surface with a spatula or palette knife and sprinkle with sunflower/chia seeds.

Step 4: bake for 25-30 minutes or until golden brown and firm to touch. Mark into 16 slices while still warm, then allow to cool before storing into an air-tight container.

*This slice can be kept for up to 2 weeks if kept in an air-tight container at room temperature. It can also be frozen in either sandwich bags or containers for up to 3 months.


sunflower balls.jpg

Makes a nutritious, on-the-go snack that will keep your energy levels up until lunchtime. Full of fibre, protein and essential nutrients, this will sure to be a winner!


1 C Organic Steel-Cut Oats


¼ C Flaxseeds/linseeds

¼ C Chia Seeds

½ C Organic Peanut Butter/Unhulled Tahini

1/3 C Rice-Malt Syrup

1 tsp Cinnamon

1 tsp Vanilla Bean Paste

½ C Organic Cacao Nibs

¼ C Sunflower Seeds

¼ C Pumpkin Seeds/Pepitas


Step 1: Combine all ingredients into on bowl and mix with a wooden spoon until combined.

Step 2: Using hands, roll into small balls.

Step 3: Place in the refrigerator in an airtight container. This will last up to two weeks in the fridge.

Spicy Carrot & Seeds Granola- Makes 1 Cups

spicy carrot and seed granola.jpg

A delicious spicy carrot seed granola mix that is a great compliment to any dish. Whether it’s a salad, meat, or roasted vegetables, this mixture is sure to add an extra dimension to your dish. 


1 C Pumpkin seeds/Pepitas

1 C Sunflower Seeds

¼ C Sesame seeds

1 C organic Oats

1/4 C Extra Virgin Oil

1/4 C Maple Syrup

2 carrots, roasted

2 Spring Onions, chopped

1 tsp ground ginger

1 tsp ground turmeric

1 tsp chilli flakes

Juice of 1 lime


Step 1: Pre heat oven to 180 degrees and line baking tray with paper.

Step 2: Combine all granola ingredients in a large mixing bowl, and stir to combine. pour into prepared pan and spread/flatten with a rubber spatula. make sure granola is in a thin, relatively even layer

Step 3: Lay mixture on tray in an even coat and put into oven for 10-15 minutes, tossing half-way to ensure an even brown coat.

Step 4: Take out of oven and store in an air-tight container for up to 2 weeks in the fridge. Can be sprinkle onto salad, meats, roasted vegetables for extra flavour and nutrients.

Bunny’s Grain-free Hot Cross Buns- Makes 12 Buns


Hot cross buns made in health heaven featuring gluten free, dairy free, high protein and low GI! Enjoy heated up with a spread of butter for a perfect compliment to a cup of tea or coffee. 

Ingredients: Fruit Buns

3 C Almond meal

1/2 tsp Himalayan Pink Salt

1/2 tsp Baking soda

1/4 C Extra Virgin Olive Oil, coconut oil or butter

2 Tsp Raw Honey, or Rice Malt Syrup

1 Orange, zested and juiced

1 tsp vanilla paste

3 Organic Free- ranged eggs

1 tsp ground Cinnamon

1/2 Tsp groung ginger

1 large Pear, finely diced

1 C Raisins

White- Chocolate Ganache: Cross

1/4 C Cacao Butter or Coconut Oil (melted)

1/4 C cashew butter or tahini

1/2 C Coconut cream, warmed

1 Tsp Raw Honey or Rice Malt Syrup

1/2 tsp Vanilla paste


Step 1: Preheat oven to 160 degree. Combine almond meal, salt, baking soda, oil, honey, orange zest and juice, vanilla paste and eggs into a large mixing bowl and stir until combined.

Step 2: Add cinnamon and ginger spices, then the pear dices with raising and mix well to combine. (Using hands for this step may be helpful)

Step 3: use an ice-cream scoop to measure out equal rounds into a baking tray or a 12 muffin tin lined with baking paper.

Step 4: Bake for 35-40 minutes or until golden on top and cooked through.  Remove from oven and place on bench to cool.

Tip: Insert a clean sewer into the middle of the buns and if it comes out clean the buns are ready! You may even find covering the buns with foil will prevent over-browning of the top.

Step 5: To make ganache for the criss-cross, place all ingredients above into a food processor and blend until well combined.

Step 6: Allow the ganache mixture to cool slightly so it thicken into a piping consistency. Spoon into a piping bah and create the crosses on cooled buns. ENJOY!!!

BANANA CARROT MUFFINS- serves 12 regular sized muffins


Makes a delicious, nutritious on-the-go snack that will balance your energy levels throughout the day. Full of fibre, protein, and essential nutrients, this will be a winner at home!


2 C Almond Meal/flour

2 tsp Baking Soda

1 tsp Himalayan Pink Salt

1 tsp Cinnamon

1 C Fresh Pitted Medjool Dates

3 Ripe Bananas, Mashed

3 Organic Free Range Eggs

1 Tbsp Oragnic Apple Cider Vinegar

1/4 C Organic Extra Virgin Coconut Oil, Melted

1 1/2 C Grated Carrot

3/4 C Walnuts, finely chopped

Muffin liners or baking paper


Step 1: Preheat oven to 180 degrees and line muffin tray with paper

Step 2: In a Large missing bowl, combine dry ingredients including flour, baking soda, salt and cinnamon.

Step 3: In a food processor, combine wet ingredients including dates, bananas, eggs, vinegar, and coconut oil. Blend until well combined

Step 4: Add wet mixture to dry mixture and combine thoroughly

Step 5: Fold in grates carrot and walnuts, before spooning mixture into paper lined muffin tray

Step 6: Bake for 25 minutes until golden brown and cook through. Enjoy!!

**Muffins can be stored in an air-tight container for up to 3 days, or frozen for a quick on the go snack.

BLUEBERRY YOGHURT OATMEAL MUFFINS- serves 12 regular sized muffins

blueberr muffins

These tender muffins are the perfect ‘on-the-go’ food that can be eaten for breakfast or as a snack. Oats, blueberries and yoghurt make them tasty, nutritious and healthy.


1C Organic Self-raising flour/ flour of choice

1C organic rolled oats

1/2C brown sugar

1/2tsp ground cinnamon

1/4tsp ground nutmeg/allspice

1 organic, free-range egg, lightly beaten

1C Low-fat Greek Yoghurt

1/4C Organic, virgin-pressed coconut oil, melted

1C fresh blueberries

1tsp Chia Seeds

1tsp Flaxseeds


Step 1: Pre-heat oven at 180 degree fan-forced, 160 degrees gas oven. Lightly grease muffin tin and line with baking paper.

Step 2: In a large mixing bowl, combine the dry ingredient and mixture together. In a second bowl, combine wet ingredients and whisk to a smooth consistency. Stir into dry ingredients until moistened. Fold in blueberries gently.

Step 3: Fill each muffin section until about 3/4 full with batter, allowing for rise. Bake for 20-25 minutes or until golden. If you are able to put a toothpick in the middle of a muffin and it comes out clean, the muffins are ready.

Step 4: Allow to cool for 5 minutes before removing muffins from tin to be placed on a wire rack. Best served warm, but perfect for an ‘on-the-go’ snack too! Enjoy!

*Store muffins in an air-tight container at room temperature. These muffin will keep for up to 1 week if stored correctly. Can be frozen.

PEANUT PROTEIN BALLS-makes around 16 balls (depending on preferred size)

peanut protein balls.jpg

A delicious, chocolately, nutty ball of goodness for a quick pick-me-up!


1 C roasted peanuts

1 C pitted medjool dates

1-2 tsp organic cacao powder

1-2 tsp organic protein powder

1 tsp maca powder

optional: shredded coconut, roughly chopped nuts or extra cacao for coating


Step 1: Combine all ingredients into a food processor and blend until well combined.If needed add water to create a smoother consistency for rolling.

Step 2: When your’ve achieved the perfect smooth consistency your after, rolling small balls in your hands and coat with either coconut, cacao or nuts.

*When stored in an air-tight container, protein balls can be stored for up to 2 weeks!