Fresh Berry Coulis

coulis berries and honey

This is a great way of using up berries if they have become a little old and soft as they waited to be used in your morning bowl of yoghurt, fruit and nuts, but you kept deciding to have eggs and spinach for breakfast instead. Like I did.

In this easy recipe, the¬†berries’ natural sweetness is amplified by adding a couple of tablespoons of honey. The mint leaves lend a cooling freshness that enlivens the tastebuds.¬†Berries are absolutely brimming with phytonutrients and antioxidants, working to reduce inflammation in your body and also nourish and restore your cells to optimum health.

Use berries of your choice. Any mixture or ratio of varieties of berries will be delicious and health-edifying! Frozen berries are, of course, just as acceptable. I promise this coulis will give you and your loved ones a skip in your step and a smile on your face.

Fresh Berry Coulis

2 cups of berries of your choice

1 1/2 tablespoons of honey

5 or so medium mint leaves, torn

Combine all ingredients in a blender and serve with cakes, or ice-cream, or both!



Apple Walnut Cake


I’m excited to tell you that I will be posting some health-edifying recipes on the Wilder and Hunt website. Wilder and Hunt are an amazing clean food store in Auckland. They sell beautiful grain and sugar free products, including juices, smoothies, sweet treats, sandwiches, and take home dinners. Be sure to check them out!

Today I share with you my Apple Walnut Cake recipe. This is a wholesome and nourishing cake that will satisfy taste buds, and energise body and mind. Find the recipe here.

Healthy Scrumptious Chocolate


Here is a recipe for the most delicious chocolate you have ever had. And it’s so good for you!

This recipe is credited to beautiful Eleanor Ozich from Petite Kitchen. She has an incredible blog full of inspiring clean eating recipes and photography that you should check out. This recipe is based on her the best but butter chocolate, with a few additions.

This amazing chocolate has no artificial additives, preservatives or unhealthy fats. It’s high in minerals and vitamins and fast energy making it a guilt-free indulgence and a perfect energy lifter. It’s so GOOD for you! I keep a container in the freezer for when I need a little energy kick mid-afternoon or before a work out, or simply for that melt-in-your-mouth comfort and indulgence.

Coconut oil and cacao are the main ingredients. Coconut oil, primarily made of medium chain triglycerides, is quickly metabolised by the liver for use as energy. So, as a pre-workout snack it supplies your body with instant (and good quality) energy to perform well while using fat as it’s fuel. That means this fat is less likely to be stored as body fat. Cacao (raw cocoa) is high in vitamins, minerals and fibre, and it also contains theobromine, a natural, non-addictive stimulant that has been used to alleviate depression.

So it’s a happy chocolate too!

Try your own versions by adding different extras. Here I have added cinnamon and coconut flakes, but you could also try goji berries and pumpkin seeds for more of an ‘energy bar’, or nuts and sultanas for a ‘Black Forrest’ version. If you love chilli chocolate, add a few chilli flakes and a squeeze of lime juice.

Peanut Butter and Coconut Chocolate

1C coconut oil
1/2C Ceres organic peanut butter
1/3C honey
1/2C raw cacao powder
Pinch sea salt
1t vanilla
1t cinnamon
Handful coconut flakes, to garnish

In a small pot, gently melt the oil, peanut butter, and honey together, stirring constantly. Add the cacao, salt, vanilla and cinnamon and whisk to combine.

Line a small cookie tray (10x20cm) with baking paper. Pour mixture into the tray and spread thinly and evenly. Lastly, sprinkle coconut flakes over the chocolate.

Pop into the freezer to harden – 1 to 2 hours. Remove from freezer and cut into squares.

Store in a plastic container in the fridge or freezer.

Pumpkin, Date and Walnut cake



Here is a recipe for a delicious, moist, flavoursome and nutritious cake. What better way to nourish your body than by eating cake? It’s ideal!

Pumpkin is a wonderful vegetable. High in fibre and Vitamin C, it also contains beta-carotene which is important for healthy vision and skin. The honey and dates complement the pumpkin perfectly, enhancing its natural sweetness. Almond meal is already high in protein, and the ground linseed, sunflower seeds and chia seeds boost the omega 3 fatty acids, resulting in a powerful protein cake.

You can enjoy this cake for afternoon tea or dessert, in full knowledge that it contains only that which will build you up and bless you and yours.

No artificial sugar, no grains, and no dairy. Sweet, guilt-free indulgence.

Pumpkin, Date and Walnut cake


2.5C almond meal
1/2C LSC (ground linseed, sunflower seeds and chia seeds)
2T baking soda
1T mixed spice
1T cinnamon
1t nutmeg
Pinch sea salt
Zest of one orange

5T coconut oil
5T honey
2t vanilla
3 eggs

3C raw pumpkin, grated
3/4C chopped dried dates
3/4C walnut pieces

Pumpkin seeds and coconut flakes to garnish, if you so choose.


– Preheat oven to 180 degrees Celsius and grease a 20cm spring-form cake tin.
– Combine dry ingredients in a large bowl.
– In a microwave or a pot on a low heat, gently melt coconut oil, honey and vanilla together. Remove from the heat. Add the eggs, and whisk to combine all wet ingredients.
– Add the wet ingredients to the dry. Combine.
– Lastly, mix in the pumpkin, dates, and walnuts.
– Pour batter into greased cake tin and bake for 40-50 minutes, or until a skewer comes out clean.

I topped my cake with cashew coconut icing and a sprinkling of coconut and pumpkin seeds. However, this cake is beautiful on its own and would be equally nice simply served with a dollop of tangy Greek yoghurt.


Chocolate super mousse

Here I present you with a chocolatey, smooth and satisfying treat. However, it is a treat you can enjoy every day and know you are blessing your body!

This recipe can be enjoyed as a smoothie (slacken with added water to preferred consistency), or it can be savoured as a tasty dessert mousse, sure to satisfy even the sceptics out there (you know who I’m talking about!).






You need:

1 large avocado
2 ripe or frozen bananas
Big handful pumpkin seeds
1C blueberries and strawberries
1t vanilla bean extract
2T honey
3T cocoa
1 large cup water, or to taste

Put all ingredients apart from honey and water into food processor and blend until the consistency is smooth. Taste and add honey to sweeten to taste, and water to reach desired consistency. Pour into a glass to drink as a smoothie or into a dessert glass to enjoy as mousse!