Table of contents. 50 Healthy Raw Desserts

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2 Table of contents Almond Cherry Cookies _ 4 Almond Cupcakes with Chocolate Frosting _ 5 Apple Squares 6 Apricot Jam Bars _ 7 Apricot Pie 7 Avocado Lime Pie _ 8 Banana Coconut Squares _ 9 Banana Chocolate Ice Cream Cake 10 Banana Cream Pie 11 Buckwheatie Bites _12 Caramel Swirl 13 Carrot and Rasin Energy Bites _ 14 Cherry Bliss Balls _ 14 Cherry Fudgy Brownies _ 15 Chocolate Cheesecake Bars _ 16 Chocolate Cupcakes _ 17 Chocolate Mint Roll _ 18 Chocolate Pudding Pie _ 19 Cinnamon Roll with Orange Frosting 20 Citrus Cake _ 21 Citrus Poppyseed Cheesecake _ 22 Coco Chia Parfait _ 23 Coco Maca Balls _ 23 Cranberry Mini Cakes _ 24 Fruit and Nut Parfait 25 Ginger Cake _ 26 Goji Almond Delights _ 26 Goji Slice _ 27 Hazelnut Carob Cake _ 27 Jaffa Cheesecake _ 28 Lemon Pistachio Cookies _ 29 Lemon Coco Slice _ 29 Lemon Raspberry Cake _ 30 Lime Mousse Tart _ 31 Maca Cupcakes _ 32 Mini Carrot Cakes _ 33 Not Your Grandmas Pumpkin Pie _ 34 Oaty Apricot Balls 34 Orange Goji Custard Squares _ 35 Orange Goji Pie _ 36 Peach Maca Ice Cream 37 Peanut Butter Cups 37 Pepperminty Layer Cake _ 38 Peppermint Chocolate Mousse 39 Peppermint Squares _ 39 Pineapple Cream Pie _ 40 Raisin Apple Squares _ 41 Sesame Truffles _ 41 So Good For You Spicy Slice _ 42 Vanilla Ice Cream On A Biscuit 43 2

3 Introduction When I introduce people to a raw dessert I have made, the response is always the same. This is raw, this is healthy? I can understand their surprise when all of our lives we have been offered high-calorie desserts laden with white sugar, white flour, eggs, butter and cream which contain plenty of calories but fall way short of nutrients and taste. I get to see people s faces light up when I show them how to combine almonds, avocados, dates and cacao powder in a food processor and create a rich creamy chocolate mousse. I also get to hear them say Wow! when I serve up a slice of cheesecake made with ingredients like fruit and nuts that could rival something that came off the shelf of a gourmet bakery. No wonder they are amazed when they discover they can enjoy rich delicious desserts, snacks and treats made from the healthiest foods on Earth. Ground nuts replace flour; dried fruits and other natural sweeteners replace sugar; and coconut and its oil replace butter, cream and eggs. When your dessert provides you with anti-oxidants, vitamins, minerals, amino acids and enzymes you know you are on the right track to healthier eating. We can now thoroughly appreciate desserts in a whole new way; raw desserts are a delight, literally. They taste better than their traditional counterparts with fresh dynamic clean flavours because they are made with real, whole, healthy ingredients that our bodies have been designed to eat and process. Even better there is no bloating, lethargy or guilt when you have eaten a raw dessert only energy and lightness together with the joy of knowing that while treating your taste buds you have given your body the gift of quality nutrition. The one bit of advice I always offer is that, as a home cook you should always view a recipe as a guide, rely on it as much as necessary, but also feel free to use your own intuition and initiative. If you prefer something a little more or less sweet, richer, softer, or otherwise different than what the book recommends go for it. Raw desserts offer much more flexibility than baked goods ever did so don t be afraid to change things around or substitute other similar ingredients if you need to. The good news is eating this way not only helps us achieve ultimate health but also helps us maintain a healthy weight. We can also lessen the negative impact of chemicals in our food and our exposure to food allergens like wheat, dairy and gluten; things that we are becoming more aware of that can damage our health. You will be doing your part in contributing to the future of our planet by getting yourself back into the kitchen and making and enjoying your own food. As you increase your intake of whole fresh ingredients you will notice your body becoming not only healthier but leaner and more energetic as well. This way of eating isn t another diet; it s a lifestyle shift towards better health and what better way to do it than with decadent desserts that are as healthy as they are delicious? Carolyn Hansen Author, fitness professional and champion bodybuilder. 3

4 Almond Cherry Cookies Base and Topping: 1 cup almonds 1 cup dried cherries ¼ cup desiccated coconut ¼ cup honey ¼ cup cacao nibs or chocolate chips Process almonds until they resemble breadcrumbs. Add cherries, coconut oil, coconut and honey and pulse until well combined. Finally add cacao nibs and pulse until just combined. Take tablespoons of the mixture and make into 16 balls. Flatten into cookie shapes and place on a tray. Place in fridge or freezer to firm up and set while you make the filling. Filling: ½ cup almonds 2 tablespoons honey ½ teaspoon cinnamon Process almonds until they are finely blended. Add honey and cinnamon and process again until mixture is smooth. To assemble Spread the filling on 8 of the cookies. Top with another cookie and press down gently. Place in fridge for an hour or two before serving. 4

5 Almond Cupcakes with Chocolate Almond Frosting 3 cups peeled and chopped apples 2 cups desiccated coconut ¼ cup honey 1 teaspoon almond essence Place the chopped apples in a food processor and process until smooth. Add the honey, coconut oil, almond extract, and coconut flour and process again until well combined. Fill your cupcake liners (silicon is the best for easy removal) to the top and press firmly to form their shape. Freeze for an hour or place in the fridge for a couple of hours to firm and set. Turn the cupcakes out of the liners and frost with frosting. Frosting: 2 cups cashews ¼ cup cocoa or cacao powder ¼ cup coconut oil (warmed to liquid) ¼ cup honey (or to taste) 1 teaspoon almond essence little water if needed Place cashews in a food processor and process until a breadcrumb like mix is formed. Add cocoa, coconut oil, honey and almond essence and blend until smooth and creamy. Add a little water (a tablespoon at a time) if needed to allow mixture to blend well together. Place frosting in fridge for an hour or two to firm and thicken, then frost the cupcakes. 5

6 Apple Squares 1 cup almonds ½ cup sunflower seeds ½ cup pumpkin seeds ½ cup desiccated coconut ½ cup dates (soaked 30 minutes and drained) little water if needed Place almonds and seeds into food processor and process until mixture resembles bread crumbs. Add dates and coconut and process until a sticky dough is formed. Add small amounts of water (1 tablespoon at a time) if necessary to allow mixture to blend together. Press two thirds (just eyeball it, you can t do anything wrong here) of the mixture into a small glass dish or pan and set aside in fridge while you make the filling. Filling: 2 apples (shredded) ¼ cup honey ½ teaspoon cinnamon Place shredded apples and cinnamon into a bowl. Mix in the warmed coconut oil and honey gently through the apples until well combined. Place apple mixture on top of base and gently press down. Sprinkle the rest of the base mix as a topping on top of apples. Place in fridge to firm up and set. Cut into squares to serve. 6

7 Apricot Jam Bars 1 cup desiccated coconut ¼ cup almond milk (or any other nut milk or water) ¼ cup honey 1 teaspoon vanilla extract Place all ingredients into a mixing bowl and stir until completely combined. Turn out and evenly press into a 6-7 inch baking pan or dish. Set aside while you make the topping. Topping: 2 cups dried apricot halves (soaked at least 4 hours) 1-2 cups water Place drained apricots in a food processor. Add enough of the soak water to form a thick but smooth paste probably just over a cup. When the apricots are fully blended, spread them evenly on top of the base. Refrigerate to set for a few hours. Cut into bars for serving. Apricot Pie ¾ cup almonds ¾ cup walnuts ½ cup sunflower seeds 1 cup dates (soaked 30 minutes and drained) ½ cup desiccated coconut Place almonds, walnuts and sunflower seeds into a food processor and process until they resemble breadcrumbs. Add dates and coconut and process until a sticky dough is formed. Turn out into a pie plate and press on bottom and up sides of dish. Filling: 2 cups dried apricots (soaked at least 4 hours) 1 banana ½ teaspoon cinnamon Process all ingredients in food processor using a little of the apricot soak water until a thick puree is formed. Spoon out onto base. Place in fridge to firm up before serving. 7

8 Avocado Lime Pie 1 cup almonds ½ cup dates (soaked 30 minutes and drained) 1 cup desiccated coconut 1 teaspoon cocoa or cacao powder Place almonds into a food processor and process until broken down and resemble bread crumbs. Add dates, coconut and cocoa powder and process until a sticky dough is formed. Press evenly into a pie place or dish. Filling: 1 cup cashews 2 good sized avocados or 3 small ones juice of 3 limes zest of one lime ¼ cup honey Process cashews until they resemble bread crumbs. Add avocados, lime juice and zest, honey and coconut oil and pulse until well combined and mixture is thick and creamy. Spoon out evenly into base of pie. Place in fridge for an hour or two to firm up and set before serving. 8

9 Banana Coconut Squares 1 cup cashews 1 cup dates (soaked 30 minutes and drained) ½ cup desiccated coconut plus a little for decoration Process cashews in food processor until they resemble breadcrumbs. Add dates and coconut (setting aside extra coconut for decoration) and continue to process until a sticky dough is formed. Press mixture evenly in the bottom of a 6-7 inch pie dish or pan. Topping: 1 cup cashews 1 banana ½ cup desiccated coconut ¼ cup honey (or to taste) Process cashews in food processor until they resemble breadcrumbs. Add banana, coconut, honey and coconut oil and continue to process until well combined. Spoon out and spread evenly on top of base mix. Sprinkle extra coconut on top. Place in fridge to firm up and set for an hour or more before cutting into squares and serving. 9

10 Banana Chocolate Ice Cream Cake 2 bananas cut into pieces and frozen 2 tablespoons almond or any nut milk Freeze a cookie sheet, small tray, or large plate (this helps stop the mixture from seeping out of the bottom of the muffin rings). When fully chilled put bananas and milk in a food processor and blend, scraping occasionally until light and fluffy. Divide evenly between 2 English muffin rings, placed on frozen tray. Return tray to freezer and freeze until solid. Once solid, remove from freezer and remove rings. They slide off easily if you just warm the outside slightly by holding in your hands for 20 seconds or so. After removing rings, replace one ring half way down one layer. (You are making a mold for the next layer.) Return both layers to the freezer while making the chocolate layer. You will be using the second banana base later for the final layer on the top of the cake. Chocolate layer: ½ cup walnuts ¼ cup dates (soaked 30 minutes and drained) 1 tablespoon honey 1 tablespoon cocoa or cacao powder ½ teaspoon vanilla essence Process walnuts until crumbly. Add dates, honey, cocoa and vanilla essence and process until well combined. Fill the ring that is half-way empty. Adjust the ring to fit all the crumbs so that you can make an even top. Freeze solid. Chocolate sauce: 1 tablespoon coconut oil (warmed until liquid) 1 tablespoon cocoa or cacao powder 1 teaspoon vanilla essence Mix all ingredients with a spoon. To assemble: carefully remove ring from layered cake and place on serving plate. Top with frozen second banana layer and drizzle with sauce. Keep in freezer until ready to serve. 10

11 Banana Cream Pie 1 cup almonds 1 cup dates (soaked 30 minutes and drained) 1 cup desiccated coconut 1 teaspoon cinnamon Place almonds into a food processor and process until broken down into a breadcrumb like mix. Add dates, coconut and cinnamon and process until a sticky dough is formed. Press into the base of a spring form pie plate or dish. Filling: 4 ripe bananas 1 ripe avocado 1 cup desiccated coconut ¼ cup honey Process all ingredients in a food processor until mixture is thick and creamy. Pour into pie base and place in freezer while you make the topping. Topping: 1 cup cashews ½ cup water 1 tablespoon honey Blend all ingredients together until thick and creamy. Pour over filling in pie and place in fridge to firm up and set before serving. 11

12 Buckwheatie Bites Sprouted buckwheat makes a great replacement for nuts in many recipes giving them a lighter quality, and bringing to the table valuable enzymes, life force and macronutrients such as protein. Many mistake buckwheat for a grain but in actuality it is a seed and is very easy and fast to sprout. 1 cup almonds 1 cup buckwheat groats (sprouted and dehydrated) 1 cup dates (soaked 30 minutes and drained) ½ cup dried cranberries Place almonds in a food processor and process until they are broken down and resemble bread crumbs. Add dates and process until mixture is well combined into a sticky dough, Add cranberries, buckwheat, vanilla and coconut oil and pulse until combined. There still should be big bits of cranberries visible to add texture and colour. Serve with orange cashew cream. Orange Cashew Cream: 1 cup cashews ¼ cup honey ¼ cup freshly squeezed orange juice 2 teaspoons orange zest Process the cashews in a food processor until they are resemble bread crumbs. Add the honey, orange juice and zest and continue to pulse until well blended. Put a dollop on each Buckwheatie Bite. 12

13 Caramel Swirl 1½ cups almonds 1 cup dates (soaked 30 minutes and drained) 2 tablespoons cocoa or cacao powder Place almonds in food processor and process until broken down and resemble bread crumbs. Add dates and cocoa powder and blend again until well combined into a sticky dough. Press evenly into the base of a 6-7 inch springform pan and set aside while you make the filling. Filling: 1½ cups cashews 1 banana ½ cup desiccated coconut ½ cup almond milk (or any other nut milk or water) ¼ cup honey (or to taste) 1 teaspoon vanilla essence Place cashews in food processor and process until they are broken down and resemble bread crumbs. Add all other ingredients and process until mixture is thick and creamy. Spoon out on to base and place in fridge while you make the caramel topping. Caramel topping: 1 cup almonds ½ cup dates (soaked 30 minutes and drained) ½ cup almond milk (or any other nut milk or water) 1 teaspoon vanilla essence Place almonds in food processor and process until broken down and resemble bread crumbs. Add dates, almond milk and vanilla and process until smooth and creamy. Spoon out on top of plain filling and if desired use the handle part of a teaspoon swirl the two fillings together. Place in fridge for an hour or two to firm up and set before serving. 13

14 Carrot and Raisin Energy Bites 1 cup almonds 1 cup rolled oats ¼ cup pumpkin seeds ¼ cup sunflower seeds ½ cup raisins ½ cup carrots (shredded) 2 tablespoons honey Place almonds, rolled oats, pumpkin and sunflower seeds into a food processor and process until broken down but some chunks still remain for texture. Add raisins, honey, carrots and coconut oil and pulse until well combined. Shape into 1 inch (or larger) balls and place in fridge for an hour or two to firm up and set before serving. Cherry Bliss Balls 1 cup nuts (almonds and/or cashews) ½ cup dates (soaked 30 minutes and drained) ½ cup dried cherries ½ cup desiccated coconut (plus extra for rolling balls in) Place nuts in food processor and blend until they are broken down and resemble breadcrumbs. Add dates and blend again until a sticky dough has formed. Lastly add cherries and coconut and pulse until they are well combined into dough but chunks of cherry remain. Take tablespoons of the mix and roll into balls. Roll in coconut to finish. Place in fridge for an hour or two to firm up and set before serving. 14

15 Cherry Fudgy Brownies 1 cup almonds ½ cup cashews ½ cup walnuts 1 cup dates (soaked 30 minutes and drained) ½ cup dried cherries ¼ cup cocoa or cacao powder Place almonds, cashews and walnuts into a food processor and blend until mixture is crumbly. Add dates, cherries, cocoa and vanilla and process until a sticky dough is formed. Add a little water if needed to allow mixture to blend together. Place some cling film into the bottom of a dish or pan and turn out mixture onto it. Press evenly into base of dish. It will be quite sticky, you can use another piece of cling film placed on top to make it easier to spread. Frosting: 1½ cups dates (soaked 30 minutes and drained) ¼ cup cocoa or cacao powder ¼ - ½ cup water as needed Place all ingredients into food processor and blend until mixture is smooth. If necessary add water (a tablespoon at a time) to allow mixture to blend. Do not over process as mixture may separate. Spoon out onto top of base and smooth out. Place in fridge for an hour to set before slicing into squares and removing from pan to serve. 15

16 Chocolate Cheesecake Bars 1½ cups almonds 1 cup dates (soaked 30 minutes and drained) ¼ cup cocoa powder Place almonds into a food processor and process until broken down into a bread crumb like mix. Add dates and cocoa powder and continue to process until mixture is a sticky dough. Press into a small dish or pan and set aside in fridge while you make the filling. Filling: 2 cups cashews 1 cup desiccated coconut ¼ cup honey (or to taste) little water if needed Place cashews into a food processor and process until broken down into a bread crumb like mixture. Add coconut, honey, coconut oil and vanilla essence and process until smooth and creamy. Add a little water (a tablespoon at a time) if necessary to allow mixture to blend well. Spread filling out on top of the base in an even layer. Frosting: ¼ cup cocoa powder ¼ cup honey In a small bowl mix all ingredients by hand and pour on top of cheesecake filling and spread out evenly. Refrigerate for a couple of hours until frosting and filling have firmed up and set. Cut into squares to serve. 16

17 Chocolate Cupcakes Cupcake: 1 cup walnuts ½ cup almonds 1 cup dates (soaked 30 minutes and drained) ½ cup desiccated coconut ¼ cup cocoa or cacao powder Place walnuts and almonds into a food processor and blend until well processed and broken down. Add dates, coconut, coconut oil and cocoa and process further until a sticky dough is formed. Spoon out into muffin pans (silicon is best for easy removal) and gently press down. Frosting: 1 cup dates (soaked 30 minutes and drained) ¼ cup cocoa or cacao powder ½ - ¾ cup water Place all ingredients into a food processor and process until smooth and creamy. Place on top of cupcakes and place in fridge to firm and set. 17

18 Chocolate Mint Roll 2 cups almond meal (almonds blended to a flour in a high speed blender) 2 cups dates (soaked 30 minutes and drained) 2 tablespoons cocoa or cacao powder Place all ingredients into a food processor and process until the mixture is a sticky dough. Turn out onto a flat work surface covered with a silicon baking sheet or parchment paper. Using your hands or a rolling pin gently press the dough into a rectangle roughly 9 x 11 inches and ¼ inch thick. You can put another piece of baking paper on top to enable ease of rolling if mixture very sticky. Keep some water nearby to dip your fingers into, to prevent the dough from sticking to them. Filling: 1 cup cashews 2 tablespoons honey ¼ cup raisins 1 teaspoon peppermint essence Place cashews in food processer to break up until they resemble bread crumbs. Add honey, raisins, peppermint essence and coconut oil. Add water if needed (a tablespoon at a time) to allow ingredients to blend well together until thick and creamy. Place filling in fridge for 30 minutes to one hour to firm up. Position the dough so that the long side is parallel with the counter s edge and spread the mixture over all of the dough except for about 1 inch along the far long edge. Roll up the dough by making a small fold along the near long edge, pressing it down, peeling back the silicone sheet or parchment paper, and continuing to roll in the same way, making sure to press the whole thing together as you go so that you have a tight roll. Place in fridge while you make the icing. Frosting (optional): ½ cup cashews 2 tablespoons honey 1 teaspoon vanilla essence 2 tablespoons coconut oil (warmed until liquid) Process cashews in a small magic bullet type blender until broken down to into a flour like mix. Turn out into a small bowl and add honey, vanilla essence and coconut oil and mix well together. Place in fridge for an hour or so to firm up. Frost top of log and then cut into twelve even slices to serve. Can also frost individual slices. 18

19 Chocolate Pudding Pie 1 cup almonds ½ cup sunflower seeds 1 cup dates (soaked 30 minutes and drained) ¼ cup desiccated coconut ¼ cup cocoa or cacao powder water as needed Place almonds and sunflower seeds into a food processor and process until broken down into a bread crumb like mix. Add dates, coconut and cocoa powder and process until mixture becomes a sticky dough adding a little water if needed (1 tablespoon at a time) to allow mixture to blend together. Press into a small pie plate or pan and place in fridge while you make the filling. Filling: 2 ripe avocados 1 cup dates (soaked for 30 minutes and drained) ¼ cup cocoa or cacao powder 1 tablespoon vanilla essence Place dates in food processor and blend until smooth, add avocados, coconut oil, cocoa and vanilla essence and process until mixture is smooth and creamy. Pour into pie shell and place in fridge for an hour until firm and set before serving. 19

20 Cinnamon Roll with Orange Frosting 2 cups oat or spelt flakes 2 cups dates (soaked 30 minutes and drained) Place these ingredients into a food processor and process until the mixture is a sticky dough. Turn out onto a flat work surface covered with a silicon baking sheet or parchment paper. Using your hands or a rolling pin gently press the dough into a rectangle roughly 9 x 11 inches and ¼ inch thick. You can put another piece of baking paper on top to enable ease of rolling if mixture very sticky. Keep some water nearby to dip your fingers into, to prevent the dough from sticking to them. Filling: 1 cup walnuts ½ cup dates (soaked 30 minutes and drained) ¼ cup raisins 1 tablespoon ground cinnamon Pulse walnuts in food processer to break up a little (you want them still chunky). Add dates raisins and cinnamon and continue to pulse adding a little water if needed (a tablespoon at a time) to allow ingredients to blend well together but still some chunks remain. Position the dough so that the long side is parallel with the counter s edge and spread the mixture over all of the dough except for about 1 inch along the far long edge. Roll up the dough by making a small fold along the near long edge, pressing it down, peeling back the silicone sheet or parchment paper, and continuing to roll in the same way, making sure to press the whole thing together as you go so that you have a tight roll. Place in fridge while you make the frosting. Frosting (optional): ¼ cup orange juice 1 tablespoon orange zest 2 tablespoons honey ½ teaspoon vanilla essence 2 tablespoons coconut oil (warmed until liquid) Mix all ingredients in a small bowl. Place in fridge for an hour or so to firm up. Frost top of log and then cut into twelve even slices to serve. 20

21 Citrus Cake Cake: 1 cup walnuts ½ cup dates (soaked 30 minutes and drained) 1 teaspoon vanilla essence Place walnuts into a food processor and process until broken down to a bread crumb like mix. Add dates and vanilla essence and continue to process until a sticky dough is formed. Press mixture into the base of an 8 inch cake pan. Topping: 1 cup cashews ¼ cup almonds ¼ cup honey 1 teaspoon vanilla essence 2 tablespoons fresh lime juice zest from 1 lemon juice from ½ lemon water as needed chunky coconut flakes for decoration Place cashews and almonds and process until they resemble bread crumbs. Add honey, coconut oil, vanilla essence, lime juice, lemon juice and zest and process adding small amounts of water (a tablespoon at a time) to allow mixture to blend well together. Spoon out over cake and smooth the top. Decorate with coconut flakes and lemon zest and place cake in fridge for several hours to set. Can double the mixture and make layers stacking one on top of the other. 21

22 Citrus Poppyseed Cheesecake ¾ cup almonds 1 cup dates (soaked 30 minutes and drained) ¼ cup desiccated coconut Place almonds into a food processor and process until broken down into a bread crumb like mixture. Add dates and coconut and continue to process until a sticky dough has formed. Press mixture evenly into bottom of a 6-7 inch spring form pan. Set aside in fridge while you make the filling. Filling: 1½ cups cashews ¼ - ½ cup honey (to taste) zest from one lemon ¼ cup lemon juice zest from one orange 2 tablespoons orange juice 1½ tablespoons black poppy seeds Place cashews in food processor and process until broken down into a bread crumb like mixture. Add honey, coconut oil, zest and juice of lemon and orange and vanilla essence (not poppy seeds) and process until mixture is smooth and creamy. Stir in poppy seeds and pour over base. Place in fridge to firm and set while you make the cream topping. Cream Topping: ½ cup cashews ¾ cup desiccated coconut 2 tablespoons honey 1 teaspoon vanilla essence ½ cup water Place cashews in food processor and process until broken down into a bread crumb like mixture. Add coconut, coconut oil, honey, vanilla essence and water and process until mixture is smooth and creamy. If you wish to decoratively pipe the cream topping on the cheesecake you will need to place the mixture first into the freezer for 30 minutes until a frosting consistency is achieved. For a simpler method, spoon mixture over the entire top of cheesecake and spread out evenly or simply put a dollop of cream on to each serving. 22

23 Coco Chia Parfait Chia Layer: 1 cup desiccated coconut ½ cup white chia seeds 2 tablespoons honey (or to taste) 1 teaspoon vanilla essence ½ cup water Place all ingredients into a food processor and process until mixture is thick and creamy. Add a little more water if necessary (a tablespoon at a time). Pour half of this mixture (just eyeball it) into two small glasses or serving bowls. Leave other half of mix in food processor. Chocolate Layer: 1 tablespoon cocoa or cacao powder To the remaining mix in food processor add the cocoa powder and blend until well combined. Taste for sweetness and add a little more honey if necessary. Spoon out on top of chia layer and chill for minutes before serving. Coco Maca Balls 2 cups macadamia nuts 2 cups desiccated coconut 2 tablespoons honey 1 tablespoon vanilla essence ½ cup cacao nibs (or chocolate chips) to roll balls in Place the macadamia nuts in food processor and process until broken down but some chunks remain. Add coconut, honey, coconut oil and vanilla essence and pulse until mixed well together. Take tablespoons of the mixture and roll into balls. Roll them in the cacao nibs or chocolate chips and place them in the fridge for an hour or so for them to firm up a little. 23

24 Cranberry Mini Cakes 2 cups peeled and chopped apples 1 tablespoon lemon juice 1 cup desiccated coconut 2 tablespoons honey (to taste, add more if needed) 2 tablespoons coconut oil (warmed until liquid) 1 teaspoon cinnamon Place the chopped apples and lemon juice (to prevent browning) in your food processor and process until smooth. Add the coconut, honey, coconut oil, vanilla essence and cinnamon and process again until well combined. Spoon out mixture into muffin pans (silicon is best for easy removal). Place in fridge to firm up and set for an hour or two. Turn mini cakes out of liners and top with frosting. Frosting: 1 cup cashews 2 tablespoons honey 2 tablespoons coconut oil (warmed until liquid) 2 tablespoons lemon juice 1 teaspoon vanilla essence ½ cup dried cranberries, plus some extra for decoration ¼ cup water Place the cashews into a food processor and process until broken down into a breadcrumb like mixture. Add honey, coconut oil, lemon juice, vanilla and water and pulse until smooth and creamy. Blend cranberries with some water, try ¼ cup to start with and add more if needed to make a puree. Swirl this puree through the plain frosting. Refrigerate the frosting for 2-4 hours to firm. Once it has thickened, frost the mini cakes. 24

25 Fruit and Nut Parfait shredded apple small amounts of various nuts raw coconut chopped dates and raisins sliced banana raspberries cashew cream (recipe below) Place one layer of cashew cream on the bottom of your cup, sprinkle with nuts, coconut, apples and bananas then layer again with cashew cream. Continue to layer until you have reached the top layer of cashew cream and sprinkle with berries. Cashew Cream: 1 cup cashews 1½ - 2 cups water (amount depends on the thickness you desire - adjust as you go) 2-4 tablespoons honey (or to taste) 1 teaspoon vanilla essence Place cashews into your food processor with about half of the water, honey and vanilla essence. Process until mixture is thick and creamy adding a little more water if needed (a tablespoon at a time) until the desired thickness is reached. 25

26 Ginger Cake Cake: 1 cup almonds ¾ cup walnuts 1 cup dates (soaked 30 minutes and drained) ½ cup coconut oil (warmed until liquid) ¼ cup cocoa or cacao powder 1 teaspoon grated fresh ginger root 1 teaspoon vanilla essence Place almond and walnuts in a food processor and process until broken down but it still has chunks of nuts visible. Add dates, coconut oil, cocoa, ginger and vanilla and process until the mixture is a sticky dough. Turn out and gently press mixture into a glass dish. Frosting: 1 avocado ½ cup dates (soaked 30 minutes and drained) 2 tablespoons cocoa or cacao powder 2 tablespoons coconut oil (warmed until liquid) water as needed Place all ingredients into a food processor and blend until mixture is smooth and creamy adding a little water (a tablespoonful at a time) to allow mixture to blend. Spoon on to top of cake. Place in fridge for several hours to firm up and set. Goji Almond Delights 1½ cups almond meal (almonds blended to a flour in a high speed blender) 3 tablespoons honey ¼ cup cacao nibs (or chocolate chips) 1 tablespoon vanilla essence ¼ cup goji berries (soaked in a little water or orange juice for 30 minutes and drained) ¼ cup desiccated coconut In a small bowl mix together almond meal, honey, cacao nibs, coconut oil, vanilla essence and goji berries until well combined. Place the desiccated coconut onto a small plate. Take heaped tablespoons of the almond mixture and make into rough balls. Drop onto the plate with the coconut and using a fork press the balls into flattened cookie shapes. The coconut will coat the bottoms of each cookie. Place in fridge for an hour or so to firm up and set before serving. 26

27 Goji Slice ½ cup almonds ½ cup sprouted buckwheat (or more almonds or nut of choice) 1 cup dates (soaked 30 minutes and drained) ¼ cup dried goji berries ¼ cup coconut flakes (optional) 3 tablespoons cacao nibs (or any chocolate chunks) ½ teaspoon cinnamon In a food processor, process almonds until they resemble bread crumbs. Add in the buckwheat (if using), dates, vanilla, and cinnamon. Process again until well combined. In a large bowl, combine the goji berries, chocolate chunks, and almond mixture (from the food processor). Mix thoroughly. Turn out and press evenly into a small glass dish or baking sheet to any desired thickness or shape. Place in fridge for an hour to two to firm up and set. Cut into pieces to serve. Hazelnut Carob Cake Cake: 2 cups hazelnuts 1 cup dates (soaked 30 minutes and drained) ½ cup carob or cocoa powder ¼ cup honey little water as needed Place hazelnuts into a food processor and process until broken down into a bread crumb like mixture. Add dates, cocoa powder and honey and process until a sticky dough is formed adding a little water (a tablespoon at a time) if needed to allow mixture to blend together. Place half of the mixture in the bottom of a small 6 inch pie or pan. Set aside the other half of the mixture in fridge while you make the frosting. Frosting: 1 avocado ¼ cup carob or cocoa powder Mix the ingredients together with a fork until smooth. Place 2 tablespoons of the frosting on top of the base. Then add the second layer of the base mix followed by the remainder of the frosting for the top layer. Place in fridge for a couple of hours to firm up and set before serving. 27

28 Jaffa Cheesecake 1 cup walnuts 1 cup almonds 1 cup dates (soaked 30 minutes and drained) ½ cup dried apricots (soak with the dates) Place walnuts and almonds into a food processor and process until mixture resembles bread crumbs. Add dates, apricots and vanilla and process until a sticky dough is formed. If needed add a little water (a tablespoon at a time) to allow mixture to blend together. Press mixture evenly into the base of a 6-7 inch spring form pan or dish. Place in fridge while you make the filling. Chocolate Filling: 1½ cups cashews 1 cup dates (soaked 30 minutes and drained) ¼ cup cocoa or cacao powder Place cashews in a food processor and process until broken down and resemble bread crumbs. Add dates, cocoa powder, coconut oil and vanilla and process again adding a little water if needed to get the mixture to a smooth and creamy consistency. Spoon out evenly on top of base and put back in fridge while you make the orange topping. Orange topping: 1½ cups cashews 2 tablespoons orange zest (2-3 oranges) ½ cup orange juice 2 tablespoons honey (to taste, add more if needed) 2 tablespoons coconut oil (warmed until liquid) Blend cashews until they are broken down and resemble bread crumbs. Add orange juice and zest, honey and coconut oil and process until mixture is smooth and creamy. Spoon out on top of the chocolate filling and place in fridge for an hour or two before serving. 28

29 Lemon Pistachio Cookies 1 cup almonds ½ cup dates (soaked 30 minutes and drained) ¼ cup pistachios 1 teaspoon lemon zest ¼ cup dried cranberries Place ½ cup of the almonds in a food process until finely ground. Set aside in a small mixing bowl. Put the remaining ½ cup of almonds in the food processor and process until they resemble bread crumbs. Add the dates and lemon zest and process until a sticky dough is formed. Add the cranberries and pistachios and pulse until well combined. Be careful not to over process. You want chunks of almonds, pistachios and cranberries still visible for texture. Take tablespoons of the mixture and roll into 1-inch balls. Flatten each one slightly to make a cookie and roll in the ground almonds that you set aside earlier. Place in fridge for an hour to two to firm up and set before serving. Lemon Coco Slice 1 cup almonds ½ cup walnuts or pecans 1 cup dates (soaked for 30 minutes and drained) 2 teaspoons vanilla Place all nuts in food processor and process until mixture resembles bread crumbs. Add dates and vanilla and continue to process until a sticky dough is formed. Turn mixture out into a 6-7 inch dish or pan and set aside in fridge while you make the topping. Topping: 1 cup cashews 1 cup desiccated coconut (plus a little extra to sprinkle over top) ½ cup lemon juice 2 tablespoons lemon zest 2 tablespoons honey 2 tablespoons coconut oil (warmed until liquid) 1 teaspoon vanilla essence Place cashews into food processor and process until broken down into fine bread crumb like mixture. Add all other ingredients coconut, lemon juice, zest, honey, coconut oil and vanilla and process until smooth and creamy. Spoon out on top of base mix and sprinkle with a little coconut. Allow to set and firm up in fridge for an hour or two. Cut into bars before serving. 29

30 Lemon Raspberry Cake 1 cup almonds 1 cup dates (soaked 30 minutes and drained) ½ cup desiccated coconut Place almonds in food processor and process until broken down to resemble bread crumbs. Add dates and coconut and process until mixture becomes a sticky dough. Press evenly into the base into a 6 7 inch springform pan and set aside in fridge while you make the filling. Filling: 2½ cups cashews 1 cup desiccated coconut ¼ cup lemon juice zest of one lemon ¼ - ½ cup honey (to taste) ½ cup coconut oil (warmed until liquid) little water if needed Topping: 1 cup raspberries, fresh or frozen (if frozen let thaw) 1/3 of the filling mixture Place cashews into a food processor and process until broken down into a bread crumb like mixture. Add coconut, lemon juice, lemon zest, honey, coconut oil and vanilla essence and pulse until mixture is smooth and creamy. Add a little water (a tablespoon at a time) if needed to allow mixture to blend together. Pour 2/3 of the mixture (just eyeball it) on to top of base. Add the raspberries to the remaining 1/3 of the mixture in blender and process until smooth and creamy. Pour mixture on top of lemon filling and place in fridge for an hour or so until firm and set before serving. 30

31 Lime Mousse Tart 2 cups macadamia nuts 1 cup desiccated coconut ¼ cup honey 2 tablespoons lime zest 2 tablespoons lime juice Place the macadamia nuts in food processor and blend until broken up but still a bit chunky. Be careful not to over process or the nuts become oily. Add other ingredients and blend until well combined. Press dough into the base and up the sides of 4 small or 1 large tart pans. Set aside in fridge while you make the filling. Filling: 5 ripe avocados, peeled and pitted ½ cup lime juice ¼ cup lime zest (from 6 to 8 limes) ¼ cup honey (or to taste) Place all ingredients into a food processor and blend until well combined. Taste to make sure the mixture is sweet enough. Fill the tart shells with the mixture. Chill in fridge for an hour or two before serving. 31

32 Maca Cupcakes 1 cup macadamia nuts ½ cup dates (soaked 30 minutes and drained) ¼ cup desiccated coconut water if needed Place nuts into a food processor and process until they are broken down into a bread crumb like mixture. Add dates and coconut and process again until a sticky dough has formed. Use a little water a tablespoon at a time to allow mixture to blend. Sprinkle a little coconut on the bottom muffin pans (silicon is best for easy removal) or you can use one bigger dish if preferred. Spoon base mixture into bottom of muffin pans. Topping: 1 cup cashews ½ cup desiccated coconut 2 tablespoons coconut oil (warmed until liquid) 2 tablespoons honey Place cashews into food processor and process until broken down and resemble bread crumbs. Add coconut, coconut oil, honey and vanilla essence and process until well combined. Spoon mixture out onto top of base in muffin pans and place in fridge until firm and set. 32

33 Mini Carrot Cakes 1 cup walnuts 1 cup dates (soaked 30 minutes and drained) 1½ cups grated carrots 1 cup desiccated coconut 1 teaspoon cinnamon ½ teaspoon nutmeg ½ teaspoon ground ginger Place walnuts into a food processor and process until broken down into a bread crumb like mix. Add dates and process again into a sticky dough has formed. Add carrots, coconut, coconut oil, vanilla and spices and pulse until well combined. Spoon out mixture evenly into 12 muffin pans (silicon is best to enable easy removal). Alternatively, you can mould little cakes by hand on parchment paper. Set aside in fridge while you make the orange frosting. Orange Frosting: 1 cup cashews 2 tablespoons honey zest and juice from one orange 2 tablespoons coconut oil (warmed until liquid) Place cashews in food processor and process until broken down and they resemble bread crumbs. Add honey, orange zest and juice and coconut oil and pulse until well combined. Spread frosting over little carrot cakes. Place in fridge for an hour or two to firm up and set before serving. 33

34 Not Your Grandma s Pumpkin Pie 2 cups pecans or walnuts 1 cup dates (soaked 30 minutes and drained) Place nuts in a food processor and process until broken down and resemble bread crumbs. Add dates and process until a sticky dough is formed. Spoon out and press evenly into the base and sides of a spring form (removable base) pie plate or dish and set aside in fridge while you make the filling. Filling: 2 cups shredded pumpkin, butternut squash, or any other sweet squash 1 cup soaked dates (soaked 30 minutes and drained) 2 teaspoon cinnamon 1 teaspoon freshly grated ginger root 1 teaspoon nutmeg ¼ cup almond or any other nut milk or water to help blend If you do not wish to grate and shred the pumpkin by hand, simply cube and place in a high speed blender or food processor until it is nicely chopped. Add the rest of the ingredients and blend until smooth and creamy adding liquid a little at a time to allow mixture to blend together. Pour into prepared base. Place in the fridge for an hour or two to allow pie to firm up and set before serving. Oaty Apricot Balls 1 cup raw oats 1 cup desiccated coconut plus some extra to roll balls in 1¼ cups dried apricots (soaked at least 4 hours) Place oats and coconut (saving some for rolling the balls in) in a food processor and process until mixture resembles fine bread crumbs. Add apricots and a little of the soak water if necessary to blend mixture into a sticky dough. Take tablespoons of the mix and roll into balls. Roll in coconut to finish. Place in fridge for an hour or so to firm up and set. 34

35 Orange Goji Custard Squares Base and Topping: 4 cups walnuts 2½ cups dates (soaked 30 minutes and drained) ½ cup cocoa or cacao powder 4 teaspoons vanilla essence Place walnuts into food processor and process until mixture resembles bread crumbs. Add dates, cocoa powder and vanilla essence and process until sticky dough is formed. Separate the dough into two halves (just eyeball it). Press one half evenly into the bottom of a 6-7 inch spring form (removable base) pan or tin. Set the other half of dough aside while you make the filling. Filling: 1 cup cashews ¼ cup honey 2 tablespoons orange zest ¾ cup orange juice ½ cup dried goji berries little water as needed. Process cashews in food processor until broken down into a bread crumb like mixture. Add honey, orange zest and juice, coconut oil, and vanilla essence (not goji berries) and process until mixture is smooth and creamy. Add a little water (a tablespoon at a time) to get mixture to blend well together. Lastly add goji berries and pulse breaking them down slightly but still keeping bits of texture. Place filling in fridge for an hour or two until it is firm enough to spread. Spoon evenly onto top of base then press the remaining half of the chocolate base mix evenly on top of filling. Place in fridge for an hour or two to firm up and set before cutting into squares and serving. 35

36 Orange Goji Pie 2 cups peeled and chopped apples 2 cups desiccated coconut 6 tablespoons fresh orange juice ¼ cup honey ½ cup coconut oil (warmed until liquid) Place apples and orange juice into a food processor and process until smooth. Add all other ingredients and process until well combined. Spoon out and press mixture evenly into a 6-7 inch spring-form pan or dish. Set aside in fridge while you make the goji cream. Topping: ½ cup fresh orange juice 3 tablespoons dried goji berries 1 cup raw cashews ¼ cup honey 1 teaspoon vanilla extract Soak the goji berries in the orange juice for 30 minutes. Place cashews into food processor and process until they are broken down and resemble bread crumbs. Add the soaked goji berries and the orange juice, honey, coconut oil and vanilla essence and pulse until well combined. Place topping in fridge for 30 minutes to firm up then spread evenly on top of base mix. Place back in fridge for an hour or two before serving. 36

37 Peach Maca Ice Cream 1½ cups macadamia nuts 2 tablespoons honey 2-3 fresh peaches ½ cup water Place macadamia nuts into food processor and process until broken down into a bread crumb like mixture. Add water and process until thick and creamy. If needed add a little more water (a tablespoon at a time) to allow mixture to blend together. Add chopped peaches, honey and vanilla essence and pulse until well combined. You can still have chunks of peach visible if you prefer. Place in freezer to set and stir every couple of hours to keep aerated. If on serving ice cream it is too hard, just leave out on counter-top for minutes or give it a few seconds buzz in the microwave. Peanut Butter Cups Chocolate: (enough for 3 mini-cupcake liners) 2 tablespoons coconut oil (warmed until liquid) 1 tablespoon honey 2 tablespoons cocoa powder small quantity of natural peanut butter (or any other nut butter) banana slices Combine the first 3 ingredients in a small bowl and whisk until smooth. Cover the bottom of 3 cupcake liners. About one teaspoon will do it (just eyeball it). Put the cupcake liners in the freezer for a few minutes to firm up and set the chocolate layer. Next place your thick banana slice on top of the chocolate and then put a teaspoon of peanut butter on top of the banana slice. You want enough nut butter for a creamy centre, but try to keep it in the middle so that the chocolate you pour on top will cover the sides. Cover the nut butter with the remainder of the chocolate. Then pop in freezer for 10 minutes and they are ready to serve. 37

38 Pepperminty Layer Cake Chocolate Layer: 2 cups walnuts ½ cup almonds (or more walnuts) 1 cup dates (soaked 30 minutes and drained) ¼ cup cocoa or cacao powder Place walnuts and almonds into a food processor and blend until mixture is crumbly. Add dates and blend again until a sticky dough is formed. Add cocoa powder and coconut oil and pulse until well combined. Set aside while you make the pepperminty layer. Pepperminty Layer: 1 large banana (or 2 small ones) 2 avocados (about 1½ cups pureed) ¼ cup honey (to taste, add more if more sweetness is needed) 1 teaspoon peppermint essence Blend all ingredients together until smooth and creamy in food processor. To assemble: Take ½ of the chocolate mix (just eyeball it) and press into the bottom of a 6 inch cake pan or dish preferably with a removable base. Take ½ of the pepperminty mix and place on top of chocolate base. Place cake pan with these two layers in freezer for an hour until firm and set. Place rest of mixture in fridge until bottom layers are ready. Repeat chocolate and pepperminty layers and place cake in fridge to firm up before cutting and serving. 38

39 Peppermint Chocolate Mousse 2 avocados ½ cup dates (soaked 30 minutes and drained) ¼ cup cocoa or cacao powder 1 teaspoon peppermint essence Place all ingredients in food process and process until smooth and creamy. Chill in fridge for an hour or two before serving. Peppermint Squares 1 cup walnuts 1 cup dates (soaked 30 minutes and drained) ¼ cup cocoa or cacao powder Place walnuts into a food processor and process until broken down into a bread crumb like mixture. Add dates, cocoa powder and vanilla essence and process until mixture forms a sticky dough. Place into a dish or pan and press down evenly. Peppermint Topping: 2 cups desiccated coconut (or fresh coconut flesh) ¼ cup honey ¼ cup coconut oil dash of peppermint essence Place all ingredients into a food processor and process until the mixture becomes a thick paste. Spoon mixture onto chocolate base and smooth out. Place in fridge for 30 minutes to set before scoring into bars. 39

40 Pineapple Cream Cake 2 cups cashews ½ cup desiccated coconut 2 tablespoons honey 2 tablespoons coconut oil (warmed to a liquid) 1 tablespoon lemon juice 1 teaspoon lemon zest Place cashews into food processor and process until broken down into a bread crumb like mixture. Add the coconut, honey, coconut oil, and lemon juice and zest and process again until well combined. Press gently and evenly into the base of one 7-8 inch spring form pan or several smaller ones. Filling: ½ cup cashews 1½ cups fresh pineapple ¼ cup honey (or to taste) Place cashews in a food processor and process until into that bread crumb like state again. Add pineapple, honey and coconut oil and continue blending until mixture is smooth and creamy. Pour out on to the base mix. Topping: Process left-over pineapple (if you have purchased a whole one) in the food processor into a puree for the topping. Spoon out on top of filling. Place cake in freezer for an hour or two to firm up and set before serving 40

41 Raisin Apple Squares ½ cup almonds ½ cup rolled oats ½ cup raisins ½ teaspoon cinnamon Place almonds into a food processor and process until they resemble bread crumbs. Add rolled oats, raisins and cinnamon and process until the mixture forms into a sticky dough. Press dough evenly into a small pan or dish and set aside while you make the topping. Topping: 2 apples, any variety chopped with the peel left on 1 tablespoon honey 2 tablespoons coconut oil (warmed until liquid) 1 tablespoon lemon juice Process these four ingredients until broken up but still chunky. Spread on top of base and place into fridge for an hour or two to firm up and set before cutting into squares to serve. Sesame Truffles ½ cup cashews ½ cup dates (soaked 30 minutes and drained) ¼ cup tahini (sesame paste) 1 teaspoon vanilla essence ¼ cup sesame seeds (to roll truffles in) Place cashews into food processor and process until they resemble bread crumbs. Add dates, tahini and vanilla essence and process until a sticky dough is formed. Take tablespoons of the mixture and with wet hand form into balls. Roll in sesame seeds. Place in fridge for an hour or two to firm up and set before serving. 41

42 So Good For You Spicy Slice ½ cup almonds ½ cup Brazil nuts ½ cup buckwheat groats (sprouted and dehydrated) (optional) ½ cup pumpkin seeds 4 tablespoons sunflower seeds ½ cup dates (soaked 30 minutes and drained) 1 cup dried apricots (finely chopped) 2 tablespoons dried goji berries 2 tablespoons orange zest 1 teaspoon ground ginger 1 teaspoon cinnamon ½ cup coconut oil (warmed until liquid) ¼ cup orange juice or water Place the almonds and nuts into a food processor and process until broken down into a bread crumb like mixture. Add dates and process until well combined. Add all other ingredients pumpkin and sunflower seeds, apricots, goji berries, buckwheat, orange juice and zest, ginger and cinnamon and pulse until a sticky dough is formed. Spread mixture into a baking dish or on to a baking sheet. Place in fridge for an hour or so to firm up and set. Cut into required shape before serving. 42

43 Vanilla Ice Cream On A Biscuit Vanilla Ice Cream: 1 cup cashews ½ cup desiccated coconut ¼ cup honey 1 tablespoon vanilla essence ½ to 1 cup water Place cashews into food processor and process until broken down and resemble bread crumbs. Add coconut, honey, vanilla essence and water and process until mixture is smooth and creamy. Place in freezer until frozen, taking out periodically to stir the mixture and aerate. Biscuit: ½ cup almonds 1 cup desiccated coconut ¼ cup honey 2 tablespoons cocoa or cacao powder 2 tablespoons coconut oil (warmed until liquid) Place almonds into a food processor and process until broken up and resemble bread crumbs. Add coconut, honey, cocoa, coconut oil and vanilla essence and process until a sticky dough is formed. Take heaped tablespoons of the mix, roll into balls and then flatten into a cookie shape. Place on a tray lined with baking paper and place in fridge to firm up and set. Chocolate crackle topping: ½ cup cocoa or cacao powder ¼ cup honey Mix all ingredients together in a small bowl by hand to form a rich chocolate topping that will set hard once contact is made with the cold ice cream Assembly: Serve ice cream on top of biscuit and garnish with a drizzle of the topping. For more tools and resources from Carolyn Hansen that will assist you in attaining your goals and achieving the success you desire in life, please visit: 43