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Monday 17 June 2013

Healthy Chocolatey Truffles for Kids Lunchboxes

By Bronwyn Ward

This one is for Jane, and all the other mums fighting to get your kids to enjoy slightly healthier treats at lunchtime

Chocolatey Truffles

In a food processor I put:

1/2 cup mixed seeds

1/3 ground almonds

1 tsp cinnamon

2 tsp vanilla extract

2 Tbsp cocoa powder

BLITZZZZZ then add:

1 big handful of dates

1/4 cup tahini or nut butter

Blitz again add a little water until sticky dough.

Roll into balls with wet hands and dust with cocoa or 

coconut. Keep in the fridge up to 4 weeks (no chance they'll last that long though!!).

Nutritional Note: Nuts and seeds are excellent sources of protein and calcium, keeping small bellies fuller for longer. Cocoa has natural antioxidants and mood lifting properties for happy faces, enjoy :-)

Monday 10 June 2013

Gluten-free and tasty

By Bronwyn Ward

A great idea I came across recently for a gluten - free wraps. Great for lunches or with my super healthy 'refried' beans (recipe below)

Cauliflower Tortillas


1 medium head of cauliflower (inc. stalks)
3 eggs OR 4 egg whites


1. Preheat oven to 190C.
2. Use a food processor, blender, or hand grater to grate the cauliflower into a crumb-like texture
3. Microwave the cauliflower for 5 minutes, stirring a little halfway through. If you don’t want to use a microwave, Put the grated cauliflower to a pan and add 1/4 cup of water. Cover the pan and steam over medium-high heat for about 8-10 minutes. Just make sure to stir half-way through to avoid the cauliflower from burning. Keep in mind that you will have a bit more water to squeeze out.
4. Place the now-cooked cauliflower in a teatowel over a sieve and squeeze. Make sure to drain as much excess water as possible.. there is surprisingly A LOT of water in cauliflower
5. Mix the drained cauliflower and eggs until smooth
6. Place the mixture on parchment lined oven trays in circles at about 1/4” thick.
7. Bake for 10 minutes. Flip. Bake for another 5-7 minutes. This is important to dry out the tortilla
8. Move the tortillas to cooling rack to cool, so the bottom does not become soggy.

Easy and Healthy 'refried' beans


1 tin black beans
1 tin kidney beans
2 tsp cumin seeds
2 carrots, diced 
1 onion, diced
2-3 cloves crushed garlic
1 dried chipottle chilli (optional)
2 tbs tomato ketchup
1 Tbsp tomato puree
Tabasco sauce to taste
Salt and pepper
4 cups water


In a large saucepan add carrots, onion, garlic, beans, chilli, cumin and water. Simmer uncovered for 20 mins, add more water in drying out.
2. Add ketchup, tomato paste, tabasco and seasoning. Simmer further 10 mins, you should have a thick 'soup' consistency, add a little more water as needed.
3. With a hand blender or food processor, pulse the mix, leaving a few chunky bits. 
4. Check seasoning serve with cauliflower tortillas and salad.

Monday 3 June 2013

Tasty Treats

By Bronwyn Ward

This week I though I'd share a new recipe for some lovely little biscuit things. Kind of like a little stodgy brownie. They are free from refined sugar, oil and gluten. Super easy and very decadent. 

Chocolate and Cashew Biscuits

1 drained tin of chic peas
1/4 cup honey, agave or coconut sugar
1/2 cup cashew butter (or peanut butter)
2 tsp vanilla extract
1 tsp baking powder
1 pinch of palt
90g (half a cup) dark chocolate, broken into small pieces

Pre-heat oven to 175C.

In a food processor whizz up all ingredients except for the chocolate (ensure that the mix is really smooth and not lumpy)

Add the chocolate bits and pulse a few times to mix. The mixture will be soft and sticky.

Make small 1 1/2 inch balls with wet hand to prevent sticking. Place onto a parchment lined baking tray. Press down a little to flatten.

Bake for 10 - 15 min till slightly golden. Leave to cool completely before moving. 

Makes around 14. 


  • Instead of chocolate try adding chopped dates or stem ginger....or best of all, make a batch of each :-)
  • you need grain-free baking powder, you can use 1 part cream of tartar + 1 part baking soda + 2 parts arrowroot.