Paleo Sweets

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AuLhors: nlkkl ?oung, SLeve Polman, 8ecky Polman
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lS8n e-book 978-0-9807342-3-4

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Introduction
In Old School, New Body we explain our philosophy concerning
sweets, which are mainly carbohydrates. Basically, sugar in sweets
is a simple carb that can produce an insulin surge, and insulin is
a hormone that encourages fat storage. It takes sugar from your
bloodstream and shunts it into your fat cells. Not good!
The insulin-fat connection is the main reason you want to minimize
your sugar intake (insulin ages you too, which we explain in OSNB).
But there are ways to limit the insulin surge when eating sweets:
1) Use honey as a sweetener. Honey is sweeter than table sugar,
so you dont have to use as much in dessert recipes. It also has a
healthier Glycemic Index, which means the insulin reaction is less
than table sugar. You dont secrete as much insulin with honey as
you do with sugar.
2) Use nuts and/or egg yolks in the recipe. Those foods contain fat,
and fat slows digestion, which can also limit the insulin surge (as
long as the meal is fairly small).
3) Use fbrous fruits in the recipe. Fiber also slows digestion and can
lower the insulin surge of a meal.
Most of the recipes in this e-book use those insulin mediators; how-
ever, these are still desserts. In other words, you dont want to eat
them every day. They will add to your overall calorie load and many
will still cause some insulin release, so theres a possible danger of
bodyfat increase.
But if youre like us, you often crave sweets. Its only naturaland
you need to give in to those cravings every so often or you will
binge. An over-the-top binge can undo a week of good eating. Not
good. Thats why we like to limit our dessert intake to our Victory
Day, which is on the weekend, as we explain in OSNB, and some-
times on Wednesday. That gives us treats to look forward to, a
kind of reward, and many of the recipes in this e-book are perfect for
that.
If you need more sweet satisfaction than those two days, the best
time to have some dessert is right after your workout. We mention
in OSNB that postworkout you have created a glycogen defcit in
muscle tissue. Glycogen is stored sugar that your muscles use up
for energy to contract.
So sugar you eat immediately after your workout will move into the
muscle tissue rather than your fat cells. How great is that? No guilt
necessary. You are replenishing your muscle energy, not storing fat.
If its a nonworkout day and you crave sweets, the best strategy is to
give in to a small amount in the morning so you have more time to
burn off the excess sugar from your bloodstream while your metabo-
lism is revved (it tends to wind down in the evening, not a good time
for desserts, but every so often is okay).
Remember, you can enjoy these treatsin moderationand you
will not gain excess fat or compromise your health. In fact, most of
these recipes are actually healthy and stay true to the Paleo phi-
losophy, which is how we eat most of the time. Its a key to a lean
physique and a healthier, happier life. Enjoy.
Steve and Becky Holman
Old School, New Body
Contents
Fruit (Introduction) pg 1
Nuts (Introduction) pg 10
Nut Butters pg 15
Biscuits pg 23
Cakes pg 32
Jelly & Mousse pg 42
Ice-Cream pg 50
Fruit Salad pg 62
Miscellaneous pg 69
Chestnut pg 78
Conversion Chart pg 92
Table of Content pg 93
Fruit
Processed sugars have absolutely no nutritional value. Fruits, however, are abundant
in vitamins, minerals, fber and antioxidants. Every piece of fruit you eat boosts your
immune system, contributes to the health of your skin, hair and nails, and cleanses
the body of toxins.

Cooking with fruits enables you to replicate the same sweet tastes produced by sugar
in cakes, biscuits and desserts in general. Nature offers a plethora of fruits to choose
from, all with unique nutritional qualities and tastes. From mangoes to bananas and
peaches to strawberries, the list is extensive and delicious.

Below is a overview of some of the most commonly available fruits, coupled with an
introduction to some of their major nutritional properties.
Apples
Apples come in a number of varieties ranging form classic heirloom types
to modern hybrids. Some types are favored for cooking over eating, such
as the Bramleys Seeding apple and more recently the Coxs Orange
Pippin and Spartan varieties. Classic eating types such as the Flower of
Kent and deep red American Salom have now been joined by more
modern, slightly unusual varieties like the sweet Japanese Shizuka and
the Australian King Cole. Look out for these at farmers markets.
Vitamin & Mineral Content: Apples are rich in pectin and potassium, high
in dietary fber and fairly high in vitamin C. Buy organic over agrochemical
to ensure nutrient rich and truly fresh produce.
Apricots
Apricots, like peaches and nectarines, are more intensely colored and taste
better when organically grown. Apricots are generally associated with being
a dried fruit, yet are equally delicious when eaten fresh. Ripe apricots should
be stored in the refrigerator and brought to room temperature before
consumption.
Vitamin & Mineral Content: Apricots are rich in beta-carotene and fber, and
when fresh are rich in vitamin A and fairly rich in vitamin C. Apricots contain
tryptophan, which is well known for helping promote healthy sleep and good
mood. They also contain potassium, which contributes to muscle and bone
health.
Pg 2
Banana
Sweet with a frm and creamy fesh, bananas are popular the world over, yet
are far tastier when picked fresh rather than picked green and left to ripen.
Smaller varieties tend to be sweeter, and bunches grow from anywhere
between 10-25 bananas.
Vitamin & Mineral Content: Bananas are rich in vitamin B6, yet more
commonly known for high potassium levels and very low levels of sodium.
The banana is also a great source of dietary fber, and contains moderate
amounts of vitamin C and manganese.
Blackberries
Blackberries are best picked wild and freely grown on thorny bramble type
plants in many plant dense areas. Blackberries tend to ripen in the second
half of the summer, changing from green to red to black. One blackberry is
made up of a cluster of tiny berries that come together to form an aggregate
fruit.
Vitamin & Mineral Content: Rich in fber, blackberries contain a wealth of
minerals, including magnesium, calcium and iron. Blackberries are also rich
in biofavonoids.
Blueberries
Blueberries belong to the heath family, a shrub that is also responsible for
the cranberry. Blueberries are mildly sweet and often tangy. Blueberries are
deep in color, ranging from blue to maroon to purple-black, and wrapped in
a semi-transparent fesh that encases tiny seeds.
Vitamin & Mineral Content: Blueberries are high in vitamin C, although
only contain about half as much as strawberries and raspberries. Blueberries
are rich in manganese, dietary fber and vitamin E.
Cherries
Cherries range in color from yellow to the popular dark-red Morello variety.
A sweet summer season fruit, cherries are best organically home grown.
Cherries can be eaten fresh, juiced, dried, and are also commonly used in
paleo-friendly baking.
Vitamin & Mineral Content: Now considered by many to be a super fruit,
cherries have one of the highest levels of disease-fghting antioxidants of
all fruits. Cherries also contain 20 times more beta-carotene than
strawberries or blueberries, and also rank highly for vitamin C, potassium,
iron, magnesium, fber and folate.
Pg 3
Cranberries
Manually foated during harvest, cranberries are grown on vines in sandy
bogs and marshes. It is fresh cranberries that retain the highest level of
antioxidants, with the bottled sugar-laden drink varieties containing the least.
The best cranberries are plump, deep red in color and frm under thumb.
Cranberries are generally eaten dried, yet provide a higher level of nutrition
if consumed fresh.
Vitamin & Mineral Content: Cranberries contain substantial vitamin C and
dietary fber, and also moderate manganese and vitamin K. However, it is the
array of phytonutrients present in cranberries that provide the body with
powerful antioxidants and anti-infammatory properties.
Dates
Dates are naturally very sweet and an ideal substitute for sweets and cakes.
Dates can be eaten whole or chopped up for baking paleo-friendly desserts,
and used to complement sweet inspired salads. Non-organic dates are often
soaked in syrups and oils and should be avoided.
Vitamin & Mineral Content: Dates are rich in dietary fber, which helps
prevent dietary LDL cholesterol absorption in the gut. Dates contain
antioxidants known as tannins. Tannins are known to have anti-infective,
anti-infammatory and anti-hemorrhagic properties. Dates are also a good
source of Vitamin A, iron, potassium, copper and magnesium.
Figs
Figs are light purple or green in color with a distinctive squashy outer texture
that houses crispy seeds in the center. Figs have a sweet toffee-like favor
and are generally eaten raw or as a dried fruit.
Vitamin & Mineral Content: Figs are very high in dietary fber and therefore
considered a great help in relieving constipation and aiding weight loss. Figs
are also rich in potassium and manganese.
Grapes
From large sweet black grapes through to tiny seedless white grapes, there
are hundreds of types of grapes on the market. Grown on a vine, grapes are
renowned for their differing taste, size and texture.
Vitamin & Mineral Content: Grapes are high in antioxidants and a good
source of natural carbohydrates. Grapes are rich in vitamins A, B1, B2, B6
and C. Grapes also contain a wealth of minerals, including calcium, chlorine,
copper, fuorine, iron, magnesium, manganese, phosphorus, potassium,
silicon and sulfur.
Pg 4
Kiwi Fruit
Kiwi fruits have a distinctive sweet, refreshing taste, and are best eaten
when the outer skin can be squeezed easily with the thumb. Kiwi fruits are
identifable by their bright green fesh that contains small speckled black
edible seeds. Organic kiwi fruits appear furrier and smaller in size, with a
darker exterior and less watery texture.
Vitamin & Mineral Content: Kiwi fruits contain more vitamin C than that of
an equivalent orange. Kiwi fruits also contain noteworthy levels of potassium,
copper, magnesium, vitamin E and manganese.
Lemons
Lemons remain green until they ripen into their distinctly bright yellow color,
and are grown in abundance in India, Sri Lanka, Malaysia, Mexico and the
West Indies. Lemons might be bitter on the palette, but have limitless uses
from soups to sorbets.
Vitamin & Mineral Content: When digested, lemon juice produces
potassium carbonate and neutralizes the digestive system, promoting a
healthy acid-alkaline balance in the body. Lemons are extremely rich in
vitamin C, and renowned for antioxidant properties capable of naturally
cleansing the body. Lemons also contain small amounts of vitamin A,
thiamin and niacin.
Limes
Limes have a sharper bite than lemons and are smaller and rounder in
appearance. Sweet limes are available but arent common in the States.
Once considered a tropical fruit, the lime has become a staple feature in
most kitchens and is often used as a substitute for the lemon.
Vitamin & Mineral Content: The vitamin and mineral properties of limes are
similar to that of the lemon. Limes are high in vitamin C, and also contain
favonoids called favonol glycosides, well known for their antibiotic properties.
Lychee
The Lychee is a fruit native to China that thrives in subtropical climates free
of frost. The lychee is distinctly pink-colored and needs to be peeled to
access the sweet, juicy fruit, which is encased by a thin transparent flm.
Vitamin & Mineral Content: The lychee is a very good source of Vitamin C
and B-complex vitamins such as thiamin, niacin and folate. The lychee also
contains respectable levels of potassium and copper.
Pg 5
Mango
The mango is an exotic fruit that has become very popular in the west for its
sweet, delicious taste. Mangoes can also be bitter depending on the tree and
the time of harvest. Bitter mangoes have green skin and are crunchy to bite,
whereas sweet mangoes are identifable by their yellowy-orange exterior. A
sweet mango is just right for eating when the skin can be peeled away by
hand.
Vitamin & Mineral Content: Mangoes are very rich in vitamin C, vitamin A
and carotenes (only muskmelons contain more carotenes). Mangoes also
contain high levels of Vitamin B2, B3, B1, zinc and calcium.
Melons
There are two types of melon, muskmelon and watermelon. The muskmelon
variety includes the honeydew, while the watermelon includes the common
deep-green skinned type and Early Moonbeam, which comprises yellow
fesh with green stripes. Melon is naturally very sweet and makes for a great
dessert.
Vitamin & Mineral Content: Melons are very high in vitamin A and C.
Melons are rich in folate and also choline, which is known to aid reproduction,
a healthy liver, gallbladder and heart, and to increase good cholesterol.
Nectarines
A nectarine is very similar to a peach but without the fuzz, or beard as some
people call it. Nectarines have orangey-yellow skin, and are best eaten
when, slightly soft for a sweeter taste. Nectarines are perfect juiced or
eaten fresh.
Vitamin & Mineral Content: Nectarines are rich in vitamin C, potassium,
and very rich in antioxidants. Nectarine peel is overfowing with
biofavonoids and particularly rich in carotenoids.
Oranges
Juicy and sweet, oranges are native to most warm to tropical countries and
available throughout the western hemisphere all year round. It is particularly
important to eat only organic oranges, and not those treated with
agrochemicals. In the US alone, over one hundred agrochemicals are
permitted for use on orange orchards and other citrus fruits.
Vitamin & Mineral Content: Oranges are well known for their high vitamin C
content and also contain moderate amounts of dietary fber, folate,
potassium, vitamin A, vitamin B1 and calcium.
Pg 6
Papaya
Papayas are spherical in shape and can grow up to 20 inches. Papaya fesh
is a rich orange color with either yellow or pink hues. Sweet with musky
undertones, papayas make the perfect addition for any salad. Papaya seeds
are also edible, but somewhat crunchy and naturally spicy
Vitamin & Mineral Content: Papaya is a potent antioxidant very high in
vitamin C, folate, potassium, dietary fber and vitamins A, E, and K. Papaya
also contains papain, an enzyme that helps digest proteins. Papain is now
extracted from papaya to create a dietary supplement.
Passion Fruit
The passion fruit is a sweet tasting tropical fruit containing several edible
seeds. The passion fruit emits a distinct aroma and is easily identifable by
its smooth waxy coating. Both the seeds and the pulp are edible.
Vitamin & Mineral Content: The passion fruit contains high levels of both
vitamin C and A. Passion fruit is a rich source of dietary fber and is also
high in potassium.
Peaches
Organic peaches are more intensely colored than their non-organic cousins,
and tend to be tastier and sweeter on the palette. Ripe peaches should be
stored in the refrigerator and brought to room temperature before eating.
Vitamin & Mineral Content: Peaches are a good source of carotenes,
lycopene, lutein, favonoids and potassium. Peaches also contain
respectable levels of vitamin C and A, and also contain properties that help
aid digestion. The pit of a peach contains a toxic substance known as
hydrocyanic acid (cyanide), and should be removed before consumption.
Pears
Said to be related to the apple, the pear is an all purpose fruit that can be
cooked, juiced or eaten fresh. Buying slightly under ripe is advisable
because pears ripen quickly. The vast range of seasonal varieties provides
delicious pear options year round. Popular varieties are Conference,
Comice, Bartlett, Williams and Anjou.
Vitamin & Mineral Content: Pears are rich in copper, potassium and
phosphorus, and also contain vitamins A, B1, B2, C, E, niacin and folic acid.
Pears are also an excellent source of water-soluble fber.
Pg 7
Pineapples
Pineapples are the epitome of a tropical fruit, comprising a distinctive look
and vibrant sweet favor with a subtle tart after taste. Pineapples are wide
and cylindrical in shape, with a scaly browny-yellow skin and a regal crown
of spiny blue-green leaves. The base of the pineapple contains greater sugar
content than the rest of the fruit, and is therefore sweeter and tenderer on
the palette.
Vitamin & Mineral Content: Pineapple is very high in manganese and
vitamin C. Pineapple alsto contains moderate amounts of vitamin B1,
vitamin B6, copper and dietary fber.
Plums
Like cherries, plums vary in variety from tiny Greengages to the popular
Victoria plum. Plums can be sweet, juicy, or tart depending on the variety
and season, with the latter best reserved for cooking.
Vitamin & Mineral Content: Plums are a good source of phytochemicals,
which are good for the health of bones and ligaments. Plums also contain
malic acid and beta-carotene, helping circulation and contributing to a
healthy heart. The dried version of plums, prunes, are renowned for aiding
digestion due to high fber content. Plums are also rich in vitamin C, A, B2,
and potassium.
Pomegranate
The pomegranate is a ruby red super fruit full of antioxidants. It is commonly
consumed fresh in salads and desserts and also in juice form, yet a
powdered organic form has become increasingly popular for making
smoothies. The pomegranate has a thick leathery skin, which houses seeds
enveloped by sacks of red sweet pulp.
Vitamin & Mineral Content: A powerful antioxidant, the pomegranate
contains vitamin A, C and E, and moderate levels of fber and folic acid. A
number of research studies have demonstrated that the fruit can help to
lower high blood pressure, and also work toward reducing the amount of bad
cholesterol in the blood.
Pg 8
Raspberries
Raspberries, like blackberries, are best picked wild, and freely grow on a
thorny bramble type plant in many plant dense areas. Raspberries are
usually red in color and are expensive to buy because of their susceptibility
to being squashed in transport. One raspberry is made up of a cluster of
tiny berries that come together to form an aggregate fruit.
Vitamin & Mineral Content: Raspberries are extremely high in vitamin C.
They are also rich in manganese and dietary fber and also contain moderate
levels of folate, vitamin B2, B3 (niacin), magnesium, potassium and copper.
Strawberries
Strawberries are naturally sweet and tasty, and there are more than 600
varieties of strawberries that differ in favor, size and texture. The smaller,
frmer and less watery a strawberry the tastier it tends to be.
Vitamin & Mineral Content: Strawberries are rich in soluble fber and
beta-carotene. Strawberries are also rich in phytochemicals, chemicals
known to contribute to the relief of joint pain. Strawberries are also rich in
vitamin C, manganese, dietary fber, iodine, potassium, folate, vitamin B2,
B5, B6 and vitamin K.
Pg 9
Nuts
Flour is the most prominent ingredient in cakes and biscuits, and next to sugar the
most nutritionally poor. Yet it can now easily be avoided by using the recipes within this
cookbook. Whether whole grain or white four, and no matter how many added
vitamins it states on the packet, grains in general have serious negative impacts on
the digestive system. Refned four is depleted of fber, antioxidants and pretty much
every other beneft you might expect to obtain from your food.

The majority of people dont realize that a fantastic alternative to four is using nuts.
Nuts are nutritional dense, containing a wealth of vitamins, minerals, healthy fats,
dietary fber and antioxidants. There is no science to nut four, it is quite simply ground
up nuts all you require is a blender to break the nuts down into a baking four form,
and if youd rather not blend the nuts yourself, you can buy nut four from organic
health shops and from a number of online stores.

Below is an introduction to the most commonly used nuts found within this cookbook.
Each overview explores nutritional density and the vast range of favors and textures
nuts have to offer.
Almonds
Flavor: Almond plants that produce a pink fower, often result in a bitter
favored almond, whereas a white fowering almond plant often produces
a sweeter variety. Almonds have a naturally pleasant aroma, which flls
the mouth after every bite, making them extremely moreish.
Texture: Almonds are usually sold shelled, and feature a light brown
colored skin, under which is a white soft, pleasantly chewy nut.
Vitamin & Mineral Content: Almonds are rich in vitamin E and
monounsaturated fats. Almonds also contain high levels of folate, calcium,
magnesium, phosphorus, and potassium.
Brazil Nuts
Flavor: Brazil nuts have an earthy favor, albeit slightly tempered by a
mild sweetness. To reduce the earthy taste, the dark brown skin can be
removed before consumption.
Texture: Solid, yet creamy on the palette, Brazil nuts are crunchy in texture
with an oily appearance.
Vitamin & Mineral Content: Brazil nuts are rich in vitamin E, folate, and
choline. Brazil nuts also have a high mineral content, which includes
calcium, magnesium, phosphorus, potassium, and selenium.
Pg 11
Cashews
Flavour: Cashew nuts have a subtle woody taste, a slightly reserved favour
that suits a more sensitive palette.
Texture: Cashew nuts when roasted become fairly crunchy, yet once past
the crunchy outer layer, like the Brazil nut, a pleasant, almost creamy texture
unfolds.
Vitamin & Mineral Content: Cashew nuts are lower in vitamin content than
most other nuts, although they are rich in vitamin K. The cashew mineral
composition however, is fairly impressive. Cashews are rich in copper,
manganese, phosphorus, iron, magnesium, and selenium.
*Cashews are not considered to be paleo. This is because they remain toxic
in their raw state.
Coconut
Flavor: The taste of a coconut depends on maturity. Younger coconuts
contain sweeter milk and more gelatinous meat. Older coconuts tend to
contain watery milk and harder, yet tastier meat.
Texture: Again texture depends on age. The meat of an elder coconut is
tougher and harder to bite through, yet often more fragrant on the palette.
Younger coconuts offer a softer meat that is watery and although slightly
sweet, often less tasty.
Vitamin & Mineral Content: Although high in saturated fat, coconuts are
rich in folate, iron, phosphorus, magnesium, vitamin C, vitamin B5, thiamin
(B1), and niacin (B3).
Chestnuts
Flavour: Chestnuts are creamy and delicately sweet, and best eaten
straight after preparation. There are four types: European, Chinese,
Japanese, and American, all offering a slight variation in taste.
Texture: Chestnuts are usually purchased in the shell, which is easily
cracked and peeled away to reveal the wholly edible nut. The outer skin
texture is smooth, and the inner nut slightly moist and pleasantly soft.
Vitamin & Mineral Content: Chestnuts are high in dietary fber, high in
calcium and contain reasonable quantities of vitamin C, vitamin B1, B2, and
potassium. Chestnuts are low in sodium and fairly low in protein.
Pg 12
Macadamia Nuts
Flavor: Macadamia nuts are buttery and rich, yet delicate and slightly
sweet tasting. Only two of the eight species of macadamia are edible,
Macadamia integrifolia and Macadamia tetraphylla. The others are
poisonous or inedible due to high toxicity.
Texture: Delicate, and smooth, the macadamia is perhaps the most
elegantly textured nut of all.
Vitamin & Mineral Content: Macadamia nuts contain high levels of
potassium, phosphorus, magnesium and calcium. Macadamias contain
small but signifcant amounts of vitamins E, B1, B5, B6, B2, niacin, and
folate.
Pecans
Flavor: Pecan nuts are buttery and rich in favor, and often sweetened
beyond their already naturally sweet state. Salted varieties are also
common.
Texture: Pecans are solid and meaty in texture, breaking crisply on the
palette.
Vitamin & Mineral Content: Pecans are rich in B-complex vitamins such
as ribofavin, niacin, thiamin, pantothenic acid, vitamin B6, and folate.
Pecans are also a rich source of manganese, potassium, calcium, iron,
magnesium, zinc, and selenium.
Hazelnuts
Flavor: Raw hazelnuts are fairly mild in favor, yet upon roasting,
chopping or grinding become more volatile. Hazelnut oil produces a more
distinct hazelnutlike taste than the actual nut in its natural form.
Texture: The texture of a hazelnut depends on its state. Hazelnuts are often
ground into a paste or processed for oil. Raw hazelnuts are solid yet easy to
chew, if not a little dry.
Vitamin & Mineral Content: Hazelnuts are rich in vitamin C, calcium, iron,
choline, vitamin K, vitamin A, niacin, and thiamin.
Pg 13
Pistachios
Flavor: With their distinctive bite, pistachios are considered to be an
acquired taste. Pistachios can be roasted or salted, but in a natural state
are sweet on the palette.
Texture: The pistachio has mauve-like skin and light green fesh, which
when ripe, is chewy and soft in texture.
Vitamin & Mineral Content: Pistachios are rich in B-complex vitamins,
magnesium, potassium, calcium, iron, zinc and selenium. Pistachios are
also high in vitamin E and carotenes.
Walnuts
Flavor: There are three main varieties of walnuts commonly grown and
sourced; the English (Persian) walnut, the white walnut, and the black
walnut. The white walnut is sweet and oily in taste. The black walnut is
more pungent and distinctive in favor, and the English walnut is similar
in taste to the white walnut but with a thinner shell.
Texture: Walnuts have a slight crunchiness on the outside and a pleasant,
soft, almost chewy-like texture on the inside.
Vitamin & Mineral Content: Walnuts are rich in omega-3 fatty acids,
potassium, magnesium, iron, phosphorus, selenium, zinc, vanadium, and
calcium. Walnuts are also a good source of manganese and copper.
Pine Nuts
Flavor: Grown primarily in Asia and North America, the Pine nut has a
sweet and fruity favor, which can be more or less resinous depending
on the variety. The araucaria variety of pine produces a fner, slightly
woodier tasting nut with a red-tinted casing. Avoid pine nuts with a sour
smell, as this is an indication that they are rancid.
Texture: Pine nuts are smooth, crisp, and chewy, and ideal for dessert
decoration.
Vitamin & Mineral Content: Pine nuts are rich in vitamin E, vitamin K,
folate, thiamin, niacin, and ribofavin. They also have a high mineral
composition of iron, magnesium, phosphorus, potassium, zinc, copper,
and manganese.
Pg 14
Nut Butters
2 cups will make about 10 oz of nut butter
Place the nuts into the bowl of a food processor and blend until smooth. For a crunchy texture
nut butter, process for around 3 minutes. For a smooth texture nut butter (best for the biscuit
recipes within this cookbook) process for around 5-8 minutes. If the nut butter is dry, add some
oil to smooth out the texture. You can use a nut oil which matches the nut butter being made or
a different nut oil to expand on the favors. For a light oil, use macadamia oil over a more
favorful oil such as almond oil.
Macadamia Butter
Macadamia butter tastes great when made from raw macadamias, but you can also roast the
macadamias in the oven for a different favor. Allow the macadamias to cool after roasting
them in the oven for 8-10 minutes, before blending them in the food processor.
Macadamia & Toasted Coconut
Place of a cup of shredded coconut into a frying pan on low-medium heat and lightly toast
the coconut. Allow to cool then add to 1 cup of macadamia butter.
Macadamia & Honey
Macadamia and honey is a perfect combination. Add 1 teaspoon of honey to every cup of
macadamia butter prior to serving.
Macadamia & Pine Nut
Add 1 cup of pine nuts to every 3 cups of macadamias when blending in the food processor.
Pg 16
Almond Butter
Toasted Almond Butter
Preheat a fan-forced oven to 180 Celsius/350 Fahrenheit. Line a baking tray with baking
paper. Place the almonds on the tray and place into the oven for 8-10 minutes or until the
almonds are lightly toasted. Cool before making the almond butter.
Raw Almond Butter
For a smooth and creamy almond butter, use blanched almonds which have the skin removed.
Maple and Almond Butter
Add 1 teaspoon of 100% maple syrup to every cup of almond butter prior to serving.
Almond & Flaxseed
Add cup of faxseeds to every 1 cup of almonds when blending in the food processor. Add
1 teaspoon of faxseed or almond oil at a time to form a smooth consistency.
Hazelnut Butter
Raw Hazelnut Butter
Soak the hazelnuts in water for a minimum of two hours or until the skin becomes loose.
Leaving the skins on will result in the hazelnut butter being bitter. Alternatively, blanche the
hazelnuts in boiling water for 1 minute or until the skins become loose, place into ice cold water
then remove the skin by rubbing the nut.
If the hazelnut butter is dry, add 1 teaspoon of hazelnut oil at a time until a smooth consistency
has been reached. Also try varying the favors by smoothing out the hazelnut butter with
macadamia or almond oil.
Toasted Hazelnut Butter
paper. Place the hazelnuts on the tray and place into the oven for 8-10 minutes or until the
hazelnuts are lightly toasted. Place in the refrigerator to cool completely, then remove the skin
from the hazelnuts. Leaving the skins on will result in the hazelnut butter being bitter.
Paleo Friendly Nutella
Once the hazelnut butter has formed, add 1 tablespoon of raw cocoa powder to every 1 cup of
hazelnuts that were added to make the hazelnut butter. Process until combined, then add 1
teaspoon of coconut oil or hazelnut oil at a time until a smooth paste has formed.
Add a touch of sweetener if desired, stevia, honey or maple syrup will work well, but ensure to
add slowly. A half teaspoon of natural vanilla essence can provide a nice favor balance and
favor combination to the paleo friendly nutella.
Pg 18
Walnut Butter
Raw Walnut Butter
If the walnut butter is dry, add 1 teaspoon of walnut oil at a time until a smooth consistency has
been reached. For a richer favor, use olive oil instead of walnut oil.
Toasted Walnut Butter
paper. Place the walnuts on the tray and place into the oven for 8-10 minutes or until the
walnuts are lightly toasted. Place in the refrigerator to cool completely, and then remove the
skin from the walnuts prior to making the walnut butter.
Cinnamon Walnut Butter
Add 1-2 teaspoon of cinnamon to every 1 cup of walnut butter.
Brazil Nut Butter
Toasted Brazil Nut Butter
paper. Place the Brazil nuts on the tray and place into the oven for 8-10 minutes or until the
Brazil nuts are lightly toasted. Place in the refrigerator to cool completely, then remove any
loose skin from the Brazil nuts. Leaving the skins on will result in the Brazil nut butter being
bitter.
Raw Brazil Nut Butter
A delicious creamy texture, Brazil nut butter will have a similar texture to macadamia butter.
Brazil nut oil can be harder to source than the other nut oils, if needed, add 1 teaspoon of
macadamia oil at a time to create a smooth texture if the nut butter is dry.
Brazil, Almond & Walnut Butter
A perfect combination of nut favors. Create by blending 1 cup of each brazil, almond and
walnuts.
Pg 19
Sunfower Seed
Butter
Sunower seed butter has a similar texture and avor
to peanut butter, because peanuts are not part of the
paleo diet, sunower seed butter can be a fantastic
alternative.
Raw Sunfower Seed Butter
If the sunfower seed butter is dry, add 1 teaspoon at a time of sunfower oil, macadamia or
almond oil to form a smooth consistency.
Sunfower & Flaxseed Butter
Add 4 tablespoons of faxseeds to every 1 cup of sunfower seeds. Use 1 tablespoon of
faxseed oil to form a smooth consistency.
Pistachio Butter
Raw Pistachio Butter
Place the pistachio nuts in boiling water for 1 minute, or until the skins become loose. Place
the pistachio nuts into ice water then remove the skin by rubbing the nut. If the pistachio
butter is dry, add 1 teaspoon at a time of pistachio oil or almond oil to form a smooth
consistency.
Pistachio & Macadamia
Add 1 cup of pistachios to every 3 cups of macadamias when blending in the food processor.
Orange Infused Pistachio & Almond Butter
Blend together 1 cup of each pistachios and almonds. When the nut butter is created, stir in
2 teaspoon of fnely shredded orange peel. If the nut butter is dry, add 1 teaspoon of almond
oil at a time, or 1 teaspoon of fresh orange juice at a time until a smooth texture has formed.
Pecan Butter
Toasted Pecan Butter
paper. Place the pecan nuts on the tray and place into the oven for 8-10 minutes or until the
pecan nuts are lightly toasted.
Raw Pecan Butter
Pecan nut oil can be harder to source than the other nut oils, if needed, add 1 teaspoon of
coconut oil, macadamia oil or walnut oil at a time to create a smooth texture if the nut butter is
dry. This will create a wonderful favor balance.
Pecan with Cinnamon
Add 1-2 teaspoon of cinnamon to every 1 cup of pecan butter.
Spiced Pecan & Vanilla Butter
Once the pecan butter has formed, add 1 teaspoon of cinnamon, teaspoon nutmeg,
teaspoon ground cardamom and 1 teaspoon vanilla extract to every 3 cups of pecans that
were added to make the pecan butter. Process until combined. If necessary add 1 teaspoon of
pecan oil or nut oil of choice at a time until a smooth paste has formed.
Pine Nut Butter
Pine nuts create a very rich nut butter and depending on taste, will generally be better enjoyed
when combined with other nuts to create a combination nut butter with delicious favors. (See
macadamia & pine nut butter recipe on Pg 16).
On its own, add a lightly favored oil such as macadamia oil to smooth the consistency if
the pine nut butter is dry.
Pg 22
Preheat a fan-forced oven to 160 Celsius/325 Fahrenheit.
Place the almond meal, cinnamon, wattle seeds, honey and
macadamia butter in a bowl and combine well.
Roll out the cookie dough onto a sheet of baking paper, place
another sheet of baking paper on the top of the dough to prevent
sticking. Roll the dough until 5mm thick. Use a cookie-cutter to
cut shapes from the dough, re-roll when necessary.
Place the cut cookies on a baking tray lined with baking paper
and bake in the oven for 8-10 minutes or until they are slightly
golden.
Cool the cookies in a refrigerator before serving.
Aussie Cookies
Makes 14-16
1 cup almond meal
tsp cinnamon
tsp wattle seeds, ground
1 tbs honey
cup macadamia butter
Wattle seeds give the delicious avors of coffee,
chocolate, walnut and hazelnut. I use Oz Tukka wattle
seeds which can be found at: www.oztukka.com.au
Macadamia
Shortbread
Makes 14-16
cup almond meal
cup arrowroot four
1 tbs honey
Place the almond meal, arrowroot four, honey and macadamia
butter in a bowl and combine well.
Roll out the shortbread dough on a sheet of baking paper, place
sticking. Roll the dough until 5mm thick. Use a cookie-cutter to cut
shapes from the dough, re-roll when necessary.
Place the cut shortbread on a baking tray lined with baking paper
golden.
Cool the shortbread in a refrigerator before serving.
cup almond meal
cup arrowroot four
1 tbs fnely grated lemon
rind
2 tsp lemon juice
1 tbs honey
Place the almond meal, arrowroot four, grated lemon rind, lemon
juice, honey and macadamia butter in a bowl and combine well.
Roll out the shortbread dough onto a sheet of baking paper, place
Place the cut shortbread on a baking tray lined with baking paper
golden.
Cool the shortbread in a refrigerator before serving.
Lemon Shortbread
Makes 14-16
Replace the grated lemon rind with orange or lime rind
to vary up this delicious shortbread.
Aniseed Biscuits
Makes 14-16
Place the almond meal, honey, ground aniseeds, aniseeds and
Roll out the biscuit dough onto a sheet of baking paper, place
Place the cut biscuits on a baking tray lined with baking paper and
bake in the oven for 8-10 minutes or until they are slightly golden.
Cool the biscuits in a refrigerator before serving.
1 cup almond meal
1 tbs honey
1 tsp ground aniseeds
1 tbs aniseeds
Pg 26
Hazelnut Moon
Biscuits
Makes 8-10
cup almond meal
2 tbs honey
cup hazelnut butter
Place the almond meal, honey and hazelnut butter in a bowl and
combine well.
Take 1 heaped tablespoon of mixture and roll in the palm of your
hands to form a sausage shape, bend slightly to form a half moon
shape then place on a baking tray lined with baking paper and
Chocolate Cookies
Makes 14-16
1 cup almond meal
1 tbs cocoa powder
tsp cinnamon
1 tbs honey
Place the almond meal, cocoa powder, cinnamon, honey and
Roll out the cookie dough on a sheet of baking paper, place
sticking. Roll dough until 5mm thick. Use a cookie-cutter to cut
Place the cut cookies on a baking tray lined with baking paper and
Pg 27
Ginger Biscuits
Makes 14-16
cup almond meal
cup arroowroot four
tsp ground cinnamon
2 tsp ground ginger
tsp ground cloves
1 tbs honey
1 tbs macadamia oil
Place the almond meal, arrowroot four, cinnamon, ginger, cloves,
honey, macadamia butter and macadamia oil in a bowl and
combine well.
Place the ingredients for the vanilla portion of the biscuit in a bowl
and combine well, then place the mixture onto a sheet of baking
paper and fatten down slightly with the palm of your hands. Place
another sheet of baking paper ontop of the mixture and roll out to
a rectangle shape at 1cm thickness.
Place the ingredients for the chocolate portion of the biscuit in a
bowl and combine well, then place the mixture onto a sheet of
baking paper and gently roll into a thick sausage shape, around
the same length as the rolled out vanilla mixture.
Place the chocolate roll on one end of the vanilla sheet, very
carefully roll the vanilla sheet around the chocolate log with the
help of the baking paper until both ends of the vanilla sheet meet.
With your fngers, gently attach both ends of the vanilla sheet
together by gently pressing down along the entire length.
Place the roll on a baking tray lined with baking paper and bake in
the oven for 8-10 minutes or until the vanilla log is slightly golden.
Remove from the oven and allow to cool. When cooled, use a
sharp knife to cut individual portions.
In a medium size bowl beat the egg whites until stiff peaks form.
Gently fold in the honey and coconut. Use a tablespoon to spoon
individual meringues onto a baking tray lined with baking paper.
Place in the oven for 15-20min or until lightly browned.
Cool before serving.
Chocolate &
Vanilla Log
Makes 18-20
Vanilla
cup arrowroot four
cup almond meal
2 tbs honey
1 tsp vanilla essence
Chocolate
cup hazelnut meal
cup almond meal
2 tbs cocoa powder
1 tbs honey
cup hazelnut butter
2 tbs macadamia butter
2 tbs honey
Coconut Meringues
Makes 10-12
6 egg whites
2 tbs honey
cup desiccated
coconut
Pg 29
Place the almond meal, arrowroot four, ginger, honey and
Place the coconut four, arrowroot four, macadamia butter,
coconut oil and honey in a bowl and combine well.
Roll 2 tablespoons of mixture in the palm of your hands, then
place onto a baking tray lined with baking paper and press down
to create a fat biscuit shape. Repeat with the remaining mixture.
Bake in the oven for 8-10 minutes or until they are slightly golden.
Ginger & Honey
Hearts
Makes 14-16
1 cup almond meal
cup arrowroot four
1 tbs ground ginger
2 tbs honey
Coconut
Macadamia Delights
Makes 8-10
cup coconut four
1 heaped tbs arrowroot
four
2 tsp coconut oil
2 tbs honey
Pg 30
Place the pistachio and macadamia butter, arrowroot four,
rosewater essence and honey in a bowl and combine well.
place on a baking tray lined with baking paper and press down
to create a fat biscuit shape. Repeat with the remaining mixture.
Bake for 8-10 minutes or until they are slightly golden.
Pistachio & Rose
Cookies
Makes 8-10
1 cup pistachio and
macadamia butter (pg 16)
cup arrowroot four
1 tbs rosewater essence
1 tbs honey
Place the passionfruit pulp, almond meal, macadamia oil, vanilla
essence, honey and egg yolks in a large bowl and combine well.
In a separate bowl, beat the egg whites until stiff peaks form. Fold
into the cake mixture.
Line a cake tin with baking paper and pour in the cake mixture.
Place in the oven for 50-60 minutes or until cooked. Test by
inserting a knife into the middle of the cake, if it comes out clean
the cake is cooked through.
Passionfruit Cake
Serves 8
cup passionfruit pulp
(aprox 5-6 passionfruit)
1 cups almond meal
1 tbs macadamia oil
1 tbs vanilla essence
cup honey
3 eggs, separated
Combine the egg yolks and honey in a bowl and beat with
electric beaters until the egg yolks are light and fuffy. Stir in the
almond meal.
In a separate bowl beat the egg whites to form stiff peaks. Gently
fold the egg whites into the almond mixture until just combined.
Place in the oven for 40-50 minutes. Remove the cake from the
oven when It is golden on top and beginning to move away from
the sides of the cake tin.
Serve with a side of mixed berries.
In a mixing bowl, beat together the walnut oil, maple syrup and
egg yolks until light and fuffy. Add the almond meal, Brazil nut
meal, ground aniseeds, aniseeds and combine well.
In a separate bowl beat the egg whites to form stiff peaks. Gently
fold the egg whites into the aniseed mixture until just combined.
Line a cake loaf with baking paper and pour in the cake mixture.
Bake in the oven for 30-40 minutes or until cooked. Test by
Almond Sponge Cake
with Mixed Berries
Serves 8
3 cups almond meal
6 eggs, separated
cup honey
Mixed berries to serve
(raspberries, blackberries
and/or blueberries)
Aniseed Loaf
Serves 8-10
cup walnut oil
cup maple syrup
2 eggs, seperated
1 cup almond meal
2 cups Brazil nut meal
1 tsp ground aniseeds
2 tbs aniseeds
Pg 34
Place the mashed bananas, almond meal arrowroot four, vanilla
essence, espresso, macadamia oil, walnuts and egg yolks in a
large bowl and combine well.
In a separate bowl, beat the egg whites until stiff peaks form.
Fold into the cake mixture.
Place the mashed bananas, coconut four, coconut milk, ground
walnuts, walnut oil, honey and egg yolks in a large bowl and
combine well.
Banana & Coffee
Cake
Serves 8
3 ripe bananas, mashed
1 cup almond meal
cup arrowroot four
cup strong espresso
coffee (cold)
1 tbs macadamia oil
cup walnuts, roughly
chopped
3 eggs, separated
Banana & Walnut
Cake
Serves 8
cup coconut four
cup coconut milk
1 cup ground walnuts
3 tbs walnut oil
1 tbs honey
3 eggs, seperated
Pg 35
Place the mashed bananas, almond meal, vanilla essence,
almond oil, cinnamon, honey and egg yolks in a large bowl and
combine well.
Place the paper muffn holders in a muffn tray and pour in the
muffn mixture. Evenly place some of the chopped walnuts on
each of the muffns.
inserting a knife into the middle of the muffns, if it comes out
clean the muffns are cooked through.
Banana Muffns
Makes 8-10
1 cups almond meal
2 tbs almond oil
tsp ground cinnamon
1 tbs honey
3 eggs, separated
cup walnuts, roughly
chopped
Place the almond meal, grated carrots, walnut oil, cinnamon,
nutmeg, all spice, honey, macadamia nuts and egg yolks in a
large bowl and combine well.
Place in the oven for 50-60 minutes. Remove the cake from the
oven when it is golden on top and frm to touch, but still moist in
the middle.
Place the grated carrot, ground walnuts, almond meal, coconut
four, cinnamon, nutmeg, all spice, walnut oil, honey and egg
yolks in a large bowl and combine well.
into the muffn mixture.
Place the paper muffn holders in a muffn tray and pour in the
muffn mixture.
inserting a knife into the middle of the muffns, if it comes out
clean the muffns are cooked through.
Moist Carrot &
Macadamia Cake
Serves 8
2 cups almond meal
2 grated carrot (frmly
packed)
cup walnut oil
tsp ground cinnamon
tsp ground nutmeg
tsp all spice
cup honey
cup macadamia nuts,
roughly chopped
3 eggs, seperated
Carrot & Walnut
Muffns
Serves 8
2 cups grated carrot (frmly
packed)
2 cups ground walnuts
cup almond meal
2 tbs coconut four
1 tsp ground cinnamon
tsp ground nutmeg
tsp all spice
4 tbs walnut oil
2 tbs honey
3 eggs, separated
Pg 37
Place the almond meal, lemon rind, lemon juice, poppy seeds,
macadamia oil, coconut milk, honey and egg yolks in a large bowl
and combine well.
Lemon & Poppy
Seed Cake
Serves 8
1 cups almond meal
2 tbs lemon rind
cup lemon juice
cup poppy seeds
1 tbs macadamia oil
cup coconut milk
cup honey
3 eggs, separated
Start this recipe 1 day before serving.
To make the pastry, place the ground walnuts and dates into the
bowl of a food processor and blend until combined. Remove from
the food processor and knead the mixture together to form a ball.
Press the pastry into a 20cm pie plate using lightly wet hands to
help spread the pastry. Refrigerate overnight to help the pastry
harden.
To make the flling, peel, core and slice the apples into inch
thick slices. Place the apple slices, raisins, lemon juice, honey
and cinnamon in a saucepan and simmer until the apples are
tender.
Place the apple mixture into a bowl and refrigerate. The next day
spoon the flling into the walnut base and serve.
Combine the egg yolks, honey and lemon zest in a bowl and beat
with electric beaters until the egg yolks are light and fuffy.
Place the mixture into a saucepan on low-medium heat along
with the coconut oil and lemon juice and whisk continuously until
the lemon curd has formed and is thick.
Place the lemon curd in a bowl, cover with cling flm and place in
the refrigerator for 1-2 hours to chill.
Place the meringues on a plate and spoon over an equal portion
of lemon curd followed by the passionfruit pulp. Scatter an equal
portion of raspberries on the plate to serve.
Cold Apple &
Walnut Pie
Serves 8
Walnut pastry
2 cups ground walnuts
(preferably toasted)
1 cup soft dried dates,
pitted and chopped
Filling
4 large apples
cup raisins
Juice of 1 small lemons
1 tbs honey
Honey Meringues with
Lemon Curd &
Passionfruit
Serves 8
6 eggs yolks
2 tbs of honey
Grated zest of one lemon
4 tbs coconut oil
cup of lemon juice
4 honey meringues
(see page 74)
Pulp of 2 passionfruit
Raspberries for serving
(optional)
Pg 39
In a mixing bowl, beat together the oil, maple syrup and eggs until
light and fuffy. Add the almond meal, Brazil nut meal and almond
essence and combine well.
Line a 20cm round cake tin with baking paper.
Place the pear halves on the bottom of the cake tin and pour the
frangipane mixture evenly over the pears.
Almond & Brazil
Frangipane with Pears
Serves 8
cup walnut oil or
almond oil
cup maple syrup
2 eggs
1 cup almond meal
1 cup Brazil nut meal
1 tsp almond essence
3 poached pears, or
tinned pears, halved
Place the oranges in a saucepan on low-medium heat with
enough water to almost cover them and bring to the boil. Simmer
gently for 2 hours. Drain the oranges and leave to cool, then chop
roughly, removing any pips.
Place the oranges in a food processor and process until smooth.
In a separate bowl, beat two egg whites until stiff peaks form.
Combine the remaining eggs and egg yolks, orange, almond
meal, honey, cinnamon and cardamom in a bowl. Gently fold in
the egg whites until just combined.
Line a cake tin with baking paper. Spoon the mixture into the cake
tin and smooth the surface of the mixture.
Place in the oven for 1 hour or until cooked. Test by inserting a
knife into the middle of the cake, if it comes out clean the cake is
cooked through.
Spiced Orange &
Almond Cake
Serves 8
2 oranges
2 eggs
2 eggs, seperated
3 cups almond meal
cup honey
tsp ground cardamom
Heat the coconut milk and vanilla essence in a saucepan over
medium heat and bring to simmering point.
In a cup combine the agar agar in 4 tablespoon of water. Add to
the pan and stir constantly for 3-4 minutes, or until the agar agar
has dissolved.
Pour the agar agar jelly into four individual serve moulds. Place in
the refrigerator for 2-4 hours or until set.
Place a teaspoon of honey on top of each serve of coconut jelly
and serve with an even portion of pomegranate seeds.
Coconut & Honey
Jellies with
Pomegranate
Makes 4
2 cups coconut milk
2 tsp agar agar powder
4 tsp honey
cup pomegranate seeds
(approximately a
pomegranate)
Heat the raspberries in a saucepan over medium heat and bring
to simmering point.
In a cup combine 2 teaspoons of agar agar in 2 tablespoons of
water. Add to the pan and stir constantly for 3-4 minutes, or until
the agar agar has dissolved.
Pour the raspberry jelly evenly into four individual serve moulds.
Place in the refrigerator for 2-4 hours or until set.
Heat the almond milk in a saucepan over medium heat and bring
to simmering point.
In a cup combine the remaining 2 teaspoons of agar agar in 2
tablespoons of water. Add to the pan and stir constantly for 3-4
minutes, or until the agar agar has dissolved.
Pour the almond milk jelly on top of the raspberry jellies evenly.
Place in the refrigerator for a further 2-4 hours or until set.
To make the raspberry juice, place the raspberries in a sieve and
place over a bowl. Use a wooden spoon and stir the raspberries,
collecting the juice in the bowl and discarding the seeds.
Remove the jelly from the moulds and serve with an even portion
of raspberry juice.
Raspberry &
Almond Milk Jelly
Makes 4
cup raspberries
1 cup almond milk
Raspberry Juice (to serve)
cup raspberries
Pg 44
Heat the coconut milk and water in a saucepan over medium heat
and bring to simmering point.
In a cup combine the agar agar in 4 tablespoons of water. Add to
has dissolved. Remove from the heat and quickly stir in the
mango puree.
Pour the mango jelly into four individual moulds. Place in the
refrigerator for 2-4 hours or until set.
Serve with a side of diced mango pieces.
Mango Jelly
Makes 4
cup coconut milk
cup water
1 cup pureed mango
1 cup mango, diced
Heat the passionfruit pulp and water in a saucepan over
In a cup combine the agar agar in 4 tablespoons of water. Add
to the pan and stir constantly for 3-4 minutes, or until the agar
agar has dissolved.
Pour the passionfruit jelly into four individual moulds. Place in
the refrigerator for 2-4 hours or until set. Serve.
Orange Jelly
Makes 4
1 cup orange juice
1 cup water
1 orange, peeled and
sectioned
Heat the orange juice and water in a saucepan over medium
heat and bring to simmering point.
In a cup combine the agar agar in 4 tablespoons of water. Add
to the pan and stir constantly for 3-4 minutes, or until the agar
agar has dissolved.
Place the orange slices into four individual moulds then divide
and pour the orange jelly evenly amongst the moulds. Place in
the refrigerator for 2-4 hours or until set. Serve.
Passionfruit Jelly
Makes 4
2 cups passionfruit pulp
(approx 16-18 passionfruit)
1 cup water
To make the frst layer, heat the watermelon juice in a
saucepan over medium heat and bring to simmering point.
has dissolved.
Pour the jelly into four individual moulds. Place in the refrigerator
for 2-4 hours or until set.
To prepare the second layer, combine the passionfruit pulp with
the passionfruit juice. Place the mixture in a saucepan over
has dissolved. Pour the passionfruit jelly on top of the watermelon
jelly. Place in the refrigerator for a further 2-4 hours or until set.
Turn the jelly out onto a plate, if the jelly is sticking to the mould,
dip the mould quickly into hot water. Scatter with chopped
pistachios to serve.
Place all the ingredients into the bowl of a food processor and
blend until thick and smooth.
Place the mousse into a bowl and cover with cling flm. Refrigerate
for 1-2 hours.
Use a tablespoon to scoop spoonfuls of mousse to serve.
Layered Passionfruit
& Watermelon Jelly
Makes 4
Watermelon jelly layer
2 cups watermelon juice
4 tbs water
Passionfruit jelly layer
2 fresh passionfruit, pulp
1 cups passionfruit juice
4 tbs water
Chopped pistachios
(to serve)
Chocolate
Avocado Mousse
Serves 4
1 avocado, mashed
cup cocoa powder
cup water
1 tbs honey
Pg 47
Place the mango and macadamia butter into the bowl of a food
processor and blend until thick and smooth.
Place the mousse into a bowl and cover with cling flm. Refrigerate
for 1-2 hours.
Chocolate Avocado
Mousse with Dates
Serves 4
1 avocado, mashed
cup cocoa powder
cup water
1 tbs honey
cup dates, fnely
chopped
Place all the ingredients but the chopped dates into the bowl of a
food processor and blend until smooth.
Stir in the chopped dates and place the mousse into a bowl and
cover with cling flm. Refrigerate for 1-2 hours.
Mango Mousse
Serves 4
1 cup mango, diced
Pg 48
Place the raspberries and macadamia butter into the bowl of a
food processor and blend until smooth.
In a bowl, beat the egg whites until stiff peaks form. Pour one
third of the blended raspberries into the egg whites and gently
fold to combine. Add the remaining raspberries into the bowl
and fold into the egg whites until combined.
Pour the mousse evenly amongst four serving bowls or
ramekins and cover with cling flm. Refrigerate for 1-2 hours.
Serve.
Chocolate Cinnamon
Mousse
Serves 4
1 avocado
cup cacao powder
cup honey
2 tbs almond butter
1 tsp vanilla extract
blend until thick and smooth.
Place the mousse into a bowl and cover with cling flm.
Refrigerate for 1-2 hours.
Banana & Avocado
Mousse
Serves 4
1 avocado
1 banana
1 tbs honey
blend until thick and smooth. Add 1 tablespoon of water at a
time if necessary to create a smooth consistency.
Place the mousse into a bowl and cover with cling flm.
Refrigerate for 1-2 hours.
Macadamia &
Raspberry Mousse
Makes 4
2 cups raspberries
1 egg white
Pg 49
In a bowl whisk together the coconut milk, water, egg yolks and
honey. Scrape the seeds from the vanilla bean and add to the
coconut milk along with the pod.
Pour the coconut milk and egg yolks into a pan on low-medium heat
and stir constantly until the custard thickens. Remove from the pan,
place in a bowl and cover with cling flm, then place in the refrigerator
overnight to chill.
Place the mixture into an ice-cream machine and churn for 30-40
minutes or according to manufactures instructions.
Serve immediately or place in the freezer, transferring to the
refrigerator for 30 minutes prior to serving to soften.
Vanilla Bean
Ice-Cream
Serves 6-8
1 cup coconut milk
cup water
3 egg yolks
3 tbs honey
1 vanilla bean
Place the diced pumpkin in a covered pan with water on
medium-high heat and boil for 10-15 minutes until tender.
In a bowl whisk together the coconut milk, water and egg yolks.
Pour the coconut milk and egg yolks into a pan on low-medium
heat and stir constantly until the custard thickens. Remove from
the pan and place into a bowl, leave to cool slightly.
Place the custard, pumpkin, cinnamon, ginger, nutmeg, all spice
and honey into a food processor and blend until smooth. Transfer
to a bowl and cover with cling flm, then place in the refrigerator
overnight to chill.
Spiced Pumpkin
Ice-Cream
Serves 8-10
1 cup pumpkin, diced
1 cups coconut milk
cup water
3 egg yolks
tsp ground cinnamon
tsp ground ginger
tsp ground nutmeg
tsp all spice
2 tbs honey
Almond & Honey
Ice-Cream
Serves 6-8
3 cups almond milk
3 egg yolks
cup honey
4 tbs roasted almonds,
roughly chopped
In a bowl whisk together the almond milk, egg yolks and honey.
Pour the almond milk and egg yolks into a pan on low-medium
heat and stir constantly until the custard thickens.
Remove from the pan, place in a bowl and cover with cling flm,
then place in the refrigerator overnight to chill.
Serve immediately with a tablespoon of roughly chopped
almonds, or place in the freezer, transferring to the refrigerator
for 30 minutes prior to serving to soften.
Peach & Honey
Ice-Cream
Serves 8-10
4 peaches, stoned, diced
3 cups almond milk
4 egg yolks
cup honey
1 vanilla bean
Place the peaches in a large frying pan on low heat, cover and
cook for 10-15 minutes until the peaches have become very soft
with a pureed like texture.
Scrape the seeds from the vanilla bean and add to the almond
milk along with the pod.
the pan, place in a bowl along with the peaches and cover with
cling flm, then place in the refrigerator overnight to chill.
Pg 53
In a bowl whisk together the coconut milk and egg yolks.
the pan and place in a bowl, cover with cling flm, then place in the
refrigerator overnight to chill.
Combine 1 cups of the mango puree to the custard. Place the
mixture into an ice-cream machine and churn for 30-40 minutes
or according to manufactures instructions.
Serve immediately with the remaining mango puree or place in the
freezer, transferring to the refrigerator for 30 minutes prior to
serving to soften.
Mango & Coconut
Ice-Cream
Serves 6-8
If the mangos you are using are not very sweet, you may like
to add some honey during the custard making process,
alternatively, serve the ice-cream with a drizzle of honey on-top.
3 cups coconut milk
4 egg yolks
2 cups mango puree
(chilled)
Place all the ingredients in a bowl and combine well. Cover the
bowl with cling flm then place in the refrigerator overnight to
chill.
Watermelon &
Coconut Ice-Cream
Serves 8-10
To highlight the vanilla avors within this ice-cream,
make a quick vanilla sauce by combining 2
tablespoons of coconut milk and 1 tablespoon of vanilla
essence. Drizzle on-top of the ice-cream to serve.
3 cups pureed watermelon
1 cups coconut milk
In a bowl whisk together the coconut milk, egg yolks and honey.
the pan and place in a bowl, cover with cling flm, then place
in the refrigerator overnight to chill.
Combine the chilled strawberry puree to the custard then place
the mixture into an ice-cream machine and churn for 30-40
the pan and place in a bowl, cover with cling flm, then place in
the refrigerator overnight to chill.
Combine the chilled raspberry puree with the custard then place
the mixture into an ice-cream machine and churn for 30-40
Divide half of the ice-cream amongst 8 freezer-proof cups or
ramekins. Place an even portion of raspberries at the bottom of
each cup and top with a portion of ice-cream. Lightly press an
equal portion of the macadamia nuts into the ice-cream across
the cups.
Divide the last portion of ice-cream amongst the cups and top
with the toasted coconut to serve.
Strawberry Ice-Cream
Serves 6-8
2 cups coconut milk
5 egg yolks
cup honey
1 cups very ripe
strawberries, pureed
(chilled)
Raspberry Ice-Cream
Serves 6-8
3 cups almond milk
5 egg yolks
cup honey
1 cups raspberry
puree (chilled)
1 quantity raspberry
ice-cream (see above)
1 cups raspberries
cup toasted macadamia
nuts
8 tbs shredded coconut,
toasted
Raspberry Ice-Cream
& Macadamia Pots
Serves 8
Pg 56
In a bowl whisk together the almond milk, egg yolks, honey and
cocoa powder.
Remove from the pan and place in a bowl, cover with cling flm,
Chocolate
Ice-Cream
Serves 6-8
3 cups almond milk
3 egg yolks
2 tbs honey
4 tbs cocoa powder
Melt the coconut butter in a large frying pan on low-medium heat.
Add the apples and cook for 2 minutes. Add the rhubarb,
cinnamon, all spice, nutmeg and honey and cook covered for a
further 12-15 minutes until the apple and rhubarb have become
very soft with a pureed like texture.
Remove from the frying pan and place in a bowl and cover with
cling flm, then place in the refrigerator overnight to chill.
Combine the chilled coconut milk with the apple and rhubarb then
place the mixture into an ice-cream machine and churn for 30-40
* Use 1 cups of coconut milk to every 3 cups of apple and
rhubarb mixture.
Apple & Rhubarb
Ice-Cream
Serves 8-10
1 bunch (roughly 400g)
rhubarb, cut into 2cm
pieces
4 Granny Smith apples
(small-medium) cored
and diced
1 tbs coconut butter
tsp ground cinnamon
tsp all spice
Pinch of nutmeg
1 tbs honey
1 cups coconut milk
(chilled)*
Raspberry Frappe
Serves 6-8
Add some nely chopped mint leaves to the nal
ice-cream for a nice fresh avor combination!
2 cups half-defrosted
raspberries
cup coconut milk
Place the raspberries and coconut milk into the bowl of a food
processor and blend for 15-20 seconds until smooth.
Serve.
Blackberry Frappe
Serves 8-10
Blackberry and sage work well together try this
ice-cream with some nely chopped fresh sage leaves
sprinkled on-top, or combined into the ice-cream.
blackberries
cup coconut milk
Place the blackberries and coconut milk into the bowl of a food
Serve
Mango Frappe
Serves 8-10
diced mango
cup almond milk
Place the diced mango and almond milk into the bowl of a food
Serve.
Serve with a tablespoon of roughly chopped toasted
walnuts or pecans for a nutty crunch!
Pg 59
In a bowl whisk together the coconut milk, water and egg yolks.
Scrape the seeds from the vanilla bean and add to the coconut
milk along with the pod.
the pan and place in a bowl along with the maple syrup, cover
with cling flm and place in the refrigerator overnight to chill.
Serve immediately with walnuts on top or place in the freezer,
transferring to the refrigerator for 30 minutes prior to serving to
soften.
Maple Syrup &
Walnut Ice-Cream
Serves 6-8
1 cup coconut milk
cup water
3 egg yolks
1 vanilla bean
4 tbs maple syrup
cup walnuts
Place the water, honey and lemon zest in a covered pan on
medium heat and simmer for 8 minutes. Remove from the pan
and place into a bowl, cover with cling flm then place in the
refrigerator to chill.
When cooled, add the lemon juice and passionfruit pulp and
combine well.
Serve immediately with a sprinkle of chopped mint leaves or
place in the freezer, transferring to the refrigerator for 30 minutes
prior to serving to soften.
Plum Sorbet
Serves 6-8
10 plums, stoned,
quartered
cup honey
cup lemon juice
1 egg white
Place the plums and honey in a large frying pan on low heat,
cover and cook for 20-30 minutes until the plums have become
very soft with a pureed like texture.
Remove from the frying pan and sieve the plums to provide 2
cups of plum juice (add water if there is not enough juice). Place
in a bowl along with the lemon juice and cover with cling flm,
In a medium size bowl beat the egg white until stiff peaks form.
Gently fold in the plum juice. Place the mixture into an ice-cream
machine and churn for 30-40 minutes or according to
manufactures instructions.
Passionfruit &
Lemon Sorbet
Serves 6-8
2 cups water
cup honey
3 tsp fnely grated lemon
zest
cup lemon juice
cup passionfruit
6 mint leaves, fnely
chopped
Pg 61
Line a baking tray with baking paper. Place the walnuts on the
tray and place into the oven for 8-10 minutes or until the
walnuts are lightly toasted. Place in the refrigerator to cool.
When the walnuts have cooled, place them in a bowl along
with the remaining ingredients and combine well.
Serve.
Pomegranate &
Nut Salad
Serves 6-8
1 cup walnuts, roughly
chopped
1 cup faked almonds
1 cup pistachios
Seeds from 2 pomegranates
4 tbs honey (optional)
Place all the ingredients in a bowl and combine well.
Green Fruit Salad
With Mint
Serves 6-8
honeydew melon, cubed
120g seedless green
grapes, halved
3 kiwi fruits, peeled, sliced
12 lychee, peeled, halved
1 granny smith apple, cored,
diced
6 mint leaves, thinly sliced
Fruit Salad with
Almond Jelly Cubes
Serves 4
rockmelon (cantaloupe),
diced
honeydew, diced
6 lychees, peeled, halved
2 peaches, diced
4 serves almond jelly
(pg 44), cubed
Pineapple, Strawberry
& Lychee Salad
Serves 4-6
large pineapple, peeled,
sliced
1 punnet strawberries,
quartered
12 lychees, peeled, halved
Juice of 1 lime
Pg 64
Coconut & Tangerine
Salad
Serves 4-6
cup coconut milk
1 tbs honey
tsp vanilla extract
1 tbs tangerine zest
cup toasted walnuts,
roughly chopped
1 apple, cored, diced
3 tangerines, peeled,
roughly chopped
2 oranges, peeled,
roughly chopped
2 tbs shredded coconut,
toasted
In a large bowl, whisk together the coconut milk, honey and
vanilla extract until smooth. Stir in the tangerine zest and
walnuts.
Combine the diced apple with the coconut milk mixture. Add
the tangerines and oranges and toss gently to coat. Cover and
chill for at least 1 hour, then garnish with the toasted coconut
to serve.
Chargrilled Mango,
Lychee & Lime Salad
Serves 4-6
2 mangoes
1 tbs walnut oil
1 cup lychee, peeled
juice of 1 lime
Preheat a grill to medium-high heat.
To prepare the mango, cut each cheek straight down on either
side of the stone. Score the fesh without cutting through the
skin and lightly brush the cut surface with some walnut oil.
Cook the mango on the grill, skin side down for 2-3 minutes
then turn the mango cheeks 90 and cook for a further 2-3
minutes to create a cross grill mark.
Cool the mangoes slightly, then remove the skin and place the
diced mango pieces in a bowl along with the lychees
and lime juice, combine well.
Serve.
Pg 65
Rainbow Fruit Salad
Serves 6-8
2 oranges, peeled, segmented
1 punnet strawberries, quartered
120g seedless black grapes,
halved
1 pear, cored, diced
1 banana, sliced
4 passionfruit, pulp
Fig & Walnut Salad
Serves 6-8
6 fgs, quartered
cup walnuts
80g seedless green
grapes, halved
Place the grapes on a plate and top with the fg quarters
and walnuts.
Pineapple & Orange
Salad
Serves 6-8
cup honey
Finely grated rind of one
orange
1 pineapple, diced
4 oranges, segmented
Fresh mint to serve
Place the honey and orange zest in a saucepan on medium-
high heat and bring to the boil for 2 minutes.
Combine the pineapple and orange in a bowl.
Pour the honey syrup over the fruit and scatter with the mint
leaves to serve.
Grilled Figs with
Honey Hazelnuts
Serves 2-4
4 large fgs, halved
cup toasted hazelnuts,
chopped
2 tsp honey
Pre heat grill to high heat.
Place the hazelnuts into a saucepan on low-medium heat with
the honey and stir until the honey is bubbling then quickly
remove from the saucepan and place on a sheet of baking
paper.
Place each fg on the grill, skin side down frst. Grill each side
for 2 minutes or until charred and warmed.
To serve, place the fgs on a plate skin side down and top with
the honey hazelnuts.
Blood Orange Juice
Salad with Plum Sorbet
Serves 6-8
1 punnet strawberries,
quartered
honeydew melon, diced
pineapple, diced
8 mint leaves
6 tbs fresh blood orange juice
4 serves plum sorbet (pg 61)
Place all the ingredients but the plum sorbet in a bowl and
combine well.
Serve with a scoop of plum sorbet.
Pg 67
Dried Apricot, Date
& Feijoa Salad
Serves 4-6
1 cup dried apricots,
halved
1 cups water
cup dried dates, halved
6 feijoa, chopped
Place the dried apricots in a covered pan with water on
medium-high heat and boil for 10 minutes until soft. Drain
and place in a bowl to cool.
Place the dried apricots in a bowl along with the dates and
feijoa, combine well.
Baked Apples with
Almond Filling
Makes 4
4 red apples
cup walnuts, chopped
cup almonds, chopped
cup almond butter
2 tbs currents
1 tbs honey
2 tsp cinnamon
Cut the tops from the apples and use an apple corer to remove
and discard the cores. Scoop out a little fesh from the centre to
widen the cavity, reserving the fesh.
Place the walnuts, almonds, almond butter, currents, honey and
cinnamon in a bowl and combine well.
Fill each apple with the nut mixture then place on a baking tray.
Place in the oven for 40 minutes or until the apples are tender.
Serve warm.
Orange Walnuts
Makes about 5 cups
Make chocolate orange walnuts by dusting with 1-2
tablespoons of cocoa powder to serve.
1 cup honey
3 tbs coconut oil
2 tbs orange juice
3 cups walnut halves
(or halves and pieces)
2 tbs orange zest
tsp ground cloves
Put the honey, coconut oil, orange juice and 3 tablespoons of
water into a saucepan and bring to the boil, stirring constantly for
3-4 minutes or until a thick syrupy consistency has formed. Add
the walnuts and toss to coat in the syrup.
Reduce the heat to medium, constantly toss the walnuts through
the syrup until they become caramelized and the liquid has
disappeared. Sprinkle the orange zest and cloves over the
walnuts. Toss a few more times to combine, then carefully transfer
the walnuts onto a sheet of baking paper.
Using two forks, gently separate the walnuts as much as possible
then set aside to let cool completely before serving.
Cardamom Oranges
Serves 4-6
4 oranges
cup honey
3 tbs water
tsp cardamom seeds,
crushed
Peel the oranges by cutting off the top and bottom to make them
fat and then slicing around the circumference of the orange with
a sharp knife, cutting away the peel and white pith. Then cut the
orange crosswise into 6 sections and lay them out on a plate.
Add the honey and water to a saucepan and stir constantly over
low heat until the honey has dissolved. Turn up the heat to high
and bring to the boil.
Once the honey syrup is boiling, add the cardamom seeds and
cook for 4 minutes. Remove the cardamom seeds and drizzle the
honey syrup over the oranges.
Serve immediately or allow to sit in the refrigerator for a few hours
for the oranges to macerate and make a syrup.
Pg 71
Nut Butter & Medjool
Date Delights
Makes 4
4 tbs nut butter (your
choice!)
4 Medjool date
Use a knife to cut a slice through each date, lengthwise.
Spoon the nut butter into the slice to serve
Dates with Stuffed
Rose & Almond Paste
Makes 12
12 fresh dates
cup blanched almonds
4 tbs honey
1 tsp rose water
Slit each date lengthways and remove the stone.
Place the almonds in a food processor and blend until fnely
chopped, add the honey and rose water until the mixture forms a
ball of paste.
Divide the paste into 12 portions, then mould each portion into an
almond shape and press frmly into the dates.
Balsamic Strawberries
Serves 4-6
1 cup balsamic vinegar
1 tbs honey
2 cups strawberries
Fresh mint to serve
Place the balsamic vinegar and honey in a saucepan on medium
heat and bring to simmering point. Simmer for 10-15 minutes,
stirring occasionally until the balsamic vinegar and honey has
reduced to a thick syrupy consistency.
Cut the strawberries into halves and place them into a serving
bowl. Drizzle the balsamic syrup over the strawberries and
scatter with mint to serve.
Substitute the rose water for vanilla bean seeds. You may
need to add a little almond oil if the paste is too dry.
Pg 72
Preheat grill to high heat.
Place the balsamic vinegar and honey in a saucepan on
medium heat and bring to simmering point. Simmer for
10-15 minutes, stirring occasionally, until the balsamic
vinegar and honey has reduced to a thick syrupy
consistency.
Press the peaches on a paper towel to dry any excess juice,
then place the peach halves in batches on the grill, skin side
down frst for 2 minutes, turn the peaches over and grill for a
further 2 minutes, or until slightly charred.
Drizzle the balsamic syrup over the peaches to serve.
Grilled Peaches with
Balsamic
Serves 4
4 peaches, stoned and
halved
1 cup balsamic vinegar
1 tbs honey
Stewed Apples
Serves 4-6
6 granny smith apples,
cored and sliced
cup honey
cup fresh apple juice
1 cinnamon quill
tsp ground nutmeg
Place all of the ingredients in a large saucepan over medium heat
and bring to simmering point. Stir occasionally for 20-40 minutes
or until the apples become tender.
Cool slightly and remove the cinnamon quill before serving.
Berry Nut Crunch
Serves 6
6 cups mixed berries
(eg. blackberries,
blueberries, raspberries
& sliced strawberries)
1 tbs maple syrup
1 cup toasted pecans
cup toasted walnuts
cup pitted dates,
roughly chopped
In a serving dish, toss the berries with the maple syrup.
Place the pecans, walnuts, dates and cinnamon into a food
processor and pulse until coarsely ground.
Scatter the nut mixture over the berries and serve.
Honey Meringues
Makes 8-10
6 egg whites
2 tbs honey
Gently fold in the honey then use a tablespoon to spoon individual
meringues onto a baking tray lined with baking paper.
Place in the oven for 15-20min or until lightly browned.
Cool before serving.
Pg 74
Lemon & Lime
Souff
tMakes 4
4 tbs lemon juice
2 tbs lime juice
1 grated lime rind
2 tbs honey
3 eggs, separated
1 tbs arrowroot four
cup coconut milk
Place the lemon juice, lime juice, lime rind, honey, egg yolks,
arrowroot four and coconut milk in a bowl and combine well. In a
separate bowl beat the egg whites to form stiff peaks. Gently fold
the egg whites into the lemon mixture.
Place the mixture into 4 individual ovenproof dishes in an oven tray
flled with water reaching half way on the dishes. To help the souff
rise evenly, run your fnger around the edge of each dish.
Bake in the oven for 20-30 minutes or until a skewer inserted into
the souff comes out clean.
Serve immediately.
Cherry Crumble
Serves 6-8
You can substitute the cherries in this recipe with other stone
fruit or berries, or a combination of fruit.
Topping
1 cups shredded coconut
1 cups toasted walnuts
cup pitted dates
Filling
3 cups cherries
cup pitted dates
2 tsp lemon juice
1 tsp cinnamon
To make the topping place all of the ingredients in a food
processor and blend until the mixture resembles coarse crumbs.
To make the flling, place 1 cup of cherries, dates, lemon juice
and cinnamon into the bowl of a food processor and blend until
smooth. Place the mixture into a bowl and stir in the remaining
2 cups of cherries.
Place the cherry mixture in a dish and top with the crumble.
Serve immediately or place in the refrigerate to chill.
Basil Poached
Peaches
Serves 6-8
2 cups water
cups honey
1 large bunch fresh basil
6 peaches, stoned, halved
Place the water and honey in a saucepan on medium heat and
simmer for 2 minutes.
Place half of the basil into the honey syrup and then gently place
the peach halves cut side down into the syrup (you may need to
poach in two batches if the peaches will not ft in the pan at
once). Poach for 3 minutes,then gently turn the peaches over
using a slotted spoon. Continue to poach for a further 3-4
minutes until the peaches are soft, this will depend on the
ripeness of the peaches.
Remove the peaches from the syrup and leave to cool slightly.
Once cool enough to handle, remove the skin from the peaches
and discard.
Add all but six basil leaves to the syrup and boil until the syrup
has reduced to about half. Pour any juices that have collected on
the plate with the peaches into the syrup and leave to cool at
room temperature.
Place the peach halves on a plate, drizzle with the basil syrup
and garnish with remaining basil leaves to serve.
Pg 76
Place the apple juice and pears, cut-side down, in a large
saucepan over medium heat and bring to simmering point. Cover
and cook on low-medium heat for 15 minutes or until the pears are
tender.
Remove the pears from the saucepan and place to the side.
Dissolve the arrowroot four in 3 tablespoons of water in a small
bowl then add to the saucepan along with the coconut milk and
vanilla essence, stir constantly until the sauce has thickened.
Place the pears in a bowl and serve with an equal portion of the
coconut sauce and a sprinkle of chopped almonds.
Ginger & Vanilla
Poached Pears
Serves 4
4 ripe pears, peeled
6 cups water
cup honey
300g peeled, fresh ginger
Zest of 1 lemon
1 vanilla bean
cup pecans, toasted
and fnely chopped
2 tsp ground ginger,
fnely chopped
Cut the pears from top to bottom (keep the stem on one half, if you
can, for presentations sake) and core them. Slice the vanilla bean
in half and scrape out the seeds.
Combine the water, honey, fresh ginger, lemon zest, vanilla bean
and seeds in a saucepan large enough to ft all the pears in a
single layer. Arrange the pears cut side down in the poaching
liquid. To prevent the pears from foating, cover the surface with
baking paper or a lid from a slightly smaller saucepan.
Bring the pears to the boil and slowly simmer for 20-30 minutes,
or until the pears are soft and can be easily pierced with a knife.
When the pears are done, carefully remove them with a slotted
spoon and set aside to cool completely.
Remove the lemon zest and ginger from the saucepan and put the
poaching liquid back on medium low heat to create a syrup.
Simmer the liquid for 5-8 minutes until the liquid has reduced and
thickened to around of a cup. Strain the reduced liquid into a
pitcher.
To serve, place the pears on a plate, drizzle with the syrup and
top with the chopped pecans and ground ginger.
Coconut Poached
Pears
Serves 4
2 cups fresh apple juice
4 pears, cored and halved
1 cup coconut milk
cup toasted almonds,
roughly chopped
Pg 77
chestnut
Chestnut Biscuits
2 cups chestnut four
cup arrowroot four
1 cup coconut oil (liquid)
cup honey
1 egg yolk
Place the chestnut four, arrowroot four, coconut oil, honey and
egg yolk in a bowl and combine well.
Place the cut biscuits on a baking tray lined with baking paper
golden.
Makes 12-14
Chocolate Orange
Chestnut Biscuits
1 cup chestnut four
1 cup almond meal
2 tbs cocoa powder
1 tbs fnely grated orange
rind
cup coconut oil
1 heaped tbs manuka
honey
1 egg yolk
Place the chestnut four, almond meal, cocoa powder, orange rind,
coconut oil, honey and egg yolk in a bowl and combine well.
golden.
Makes 12-14
Chestnut & Raisin
Biscuits
1 cup chestnut four
1 cup almond meal
2 heaped tablespoons
raisins
cup coconut oil
1 heaped tbs manuka
honey
1 egg yolk
Place the chestnut four, almond meal, raisins, coconut oil, honey
and egg yolk in a bowl and combine well.
golden.
Makes 12-14
Pg 80
Vanilla & Banana
Chestnut Cookies
1 cup chestnut four
1 cup almond meal
cup coconut oil
1 tbs honey
1 tsp natural vanilla
essence
1 banana, peeled & sliced
Place the chestnut four, almond meal, coconut oil, honey and
vanilla essence in a bowl and combine well.
place on a baking tray lined with baking paper and press down to
create a fat cookie shape. Repeat with the remaining mixture.
Place a slice of banana into the centre of each of the biscuits and
press slightly into the cookie dough.
Place the cut cookies on a baking tray lined with baking paper
golden.
Makes 8-10
Coconut Cream
Filled Biscuits
Makes 12-14
Add variety to these biscuits by simply using a
different avored coconut cream, see some example
avors on pg 91!
cup almond meal
1 cup coconut oil (liquid)
cup honey
tbs vanilla essence
1 egg yolk
Chocolate coconut cream
(pg 91)
Place the chestnut four, almond meal, coconut oil, honey, vanilla
essence and egg yolk in a bowl and combine well.
Roll out the cookie dough onto a sheet of baking paper, place
cut a 7cm diameter circle shapes from the dough, re-roll when
necessary.
Place the cut cookies on a baking tray lined with baking paper and
Cool the cookies in a refrigerator for 2-3hrs or until hardened.
Spread 1 heaped teaspoon of chocolate coconut cream onto the
fat side of one cookie. Sandwich together with another cookie.
Repeat with the remaining biscuits and coconut cream.
Serve.
Pg 82
Chestnut Pastry
1 cup chestnut four
cup arrowroot four
cup coconut oil
1 tbs honey
2 egg yolks
Place the chestnut four, arrowroot four, coconut oil, honey and
egg yolks in a bowl and combine well.
Remove the mixture from the bowl and knead the mixture
together to form a ball. Roll out the pastry onto a sheet of baking
paper, place another sheet of baking paper on the top of the
pastry dough to prevent sticking.
Press the pastry into a 22cm pie plate using lightly wet hands to
help spread the pastry.
Place in the oven for 10-15 minutes or until slightly golden. Cool
in a refrigerator.
Makes 8
Chestnut Cake
1 cup almond meal
1 cup coconut milk
2 egg yolks
cup manuka honey
4 tbs walnut oil
5 egg whites
Sift the chestnut four and almond meal through a sifter into a
large bowl. Add the coconut milk, egg yolks, manuka honey and
walnut oil and combine well.
Serves 12
Pg 83
Moist Chocolate
Chestnut Muffns
50g 70% chocolate
cup water
cup almond meal
cup chestnut four
cup coconut oil
cup honey
2 eggs, separated
Melt the chocolate and water in a pan over low-medium heat.
Place the almond meal, chestnut four, coconut oil, honey and
egg yolks in a bowl and combine well. Stir in the melted chocolate
and water.
Gently fold into the chocolate muffn mixture.
Place the paper muffn holders in a muffn tray and spoon three
heaped tablespoons of mixture into each muffn holder. Place into
the oven for 30-40minutes or until cooked. Test by inserting a
knife into the middle of the muffns, if it comes out clean the
muffns are cooked through.
Makes 8
Custard Tart
1 batch pre-made chestnut
pastry (pg 83)
2 cups almond milk
1 tsp natural vanilla
essence
3 egg yolks
1 tbs honey
cup water
1 tbs ground cinnamon
tbs ground nutmeg
In a bowl whisk together the almond milk, natural vanilla essence,
egg yolks and honey.
Pour the almond milk mixture into a pan on low-medium heat and
stir constantly until the custard thickens. In a cup combine the
arrowroot four in 1/2 cup of water. Add to the pan and stir
constantly for 3-4 minutes, or until the custard has thickened.
Remove the pan from the heat and place to the side for the
custard to cool slightly.
When the flling has cooled to a warm temperature pour into the
pre-made baked chestnut pastry base. Cover with cling flm and
place in the refrigerator for 2-4 hours or until set.
Combine the cinnamon and nutmeg in a small bowl then using a
sieve, evenly sprinkle over the top of the custard tart before
serving.
Serves 8-12
Pg 84
Lemon Tart With
Chestnut Pastry
pastry (pg 83)
2 cups coconut cream
cup lemon juice
Rind of 1 lemon, fnely
grated
1 tbs honey
2 eggs
cup water
1 tbs agar agar powder
Place the coconut cream, lemon juice, lemon rind, honey and
eggs in a bowl and whisk together well with a fork.
Place the coconut mixture into a saucepan on medium heat and
bring to simmering point, stirring regularly.
In a cup combine the agar agar and arrowroot four in 1/2 cup of
water. Add to the pan and stir constantly for 3-4 minutes, or until
the agar agar has dissolved and coconut mixture has thickened.
Remove the pan from the heat and place to the side for the lemon
flling to cool slightly.
Serve.
Serves 8-12
Raspberry, Almond
& Sunfower Seed Tart
pastry (pg 83)
Almond and Sunfower
Seed Milk
3 cups water
1 cup almonds
1 cup sunfower seeds
Filling
300g raspberries
2 cups almond and
sunfower seed milk
1 tbs agar agar powder
Honey (optional)
To make the almond and sunfower seed milk, place the almonds
and sunfower seeds in a blender along with 3 cups of water and
blend for 1 minute. Strain the nut milk through a nut milk bag into
a bowl or through a sieve (using a sieve may result in a little bit of
almond fbre in the milk).
Place the raspberries in a saucepan on medium heat and bring to
simmering point for 2 minutes. Pour the raspberries into a sieve
over a medium size bowl and use a wooden spoon to sieve
through everything but the seeds. Discard of the seeds.
Return the raspberries to the pan and place back on the heat.
Add 2 cups of almond and sunfower seed milk and bring to
simmering point.
In a cup combine the agar agar and arrowroot four in the
remaining cup of almond and sunfower seed milk. Add to the
pan and stir constantly for 3-4 minutes, or until the agar agar has
dissolved and raspberry mixture has thickened. Add a teaspoon
of honey at a time if the raspberry flling requires a slightly sweeter
taste (this largely depends on the sweetness of the raspberries
being used).
Remove the pan from the heat and place to the side for the
raspberry flling to cool slightly.
Serve.
Serves 8-12
Pg 86
Raspberry Pots with
Custard & Chestnut
Crumble
Makes 4
Try this with Chocolate & Macadamia Chestnut
Crumble too (pg 88)
300g raspberries
Custard
2 cups coconut milk
3 egg yolks
1 tsp manuka honey
1 vanilla bean
Chestnut Crumble
cup chestnut four
cup almond butter
cup coconut oil
1 tbs manuka honey
In a bowl whisk together the coconut milk, egg yolks and manuka
honey. Scrape the seeds from the vanilla bean and add to the
coconut milk along with the pod.
Remove from the pan, place in a bowl and cover with cling flm,
To make the crumble, place the crumble ingredients in a bowl and
combine well. Create with your hands bite size pieces of crumble
and place on a sheet of baking paper on an oven proof baking
tray. Bake in the oven for 8-10 minutes or until they are slightly
golden. Cool slightly then place in the refrigerator to cool
completely and for the crumble to harden.
To serve, divide half of the raspberries amongst 4 cups. Place an
even portion of raspberries at the bottom of each cup and top with
a portion of custard. Lightly add an equal portion of chesnut
crumble on-top of the custard and repeat with process again with
the rasberries, custard and chestnut crumble.
Serve.
Pg 87
Chocolate & Macadamia
Chestnut Crumble
cup chestnut four
1 tbs cocoa powder
cup coconut oil
1 tbs manuka honey
Place the chestnut four, macadamia butter, cocoa powder,
coconut oil and manuka honey in a bowl and combine well.
Create with your hands bite size pieces of crumble and place on
a sheet of baking paper on an oven proof baking tray.
Bake in the oven for 8-10 minutes or until they are slightly golden.
Cool slightly then place in the refrigerator to cool completely and
for the crumble to harden.
Serve.
Chocolate & Chestnut
Souff
200g 70% chocolate
cup coconut oil
cup honey
5 eggs, separated
2 tbs chestnut four
2 tbs cocoa powder
Melt the chocolate, coconut oil and honey in a pan over
low-medium heat.
Meanwhile, whisk the egg yolks with a fork in a small bowl, stir
into the melted chocolate along with the chestnut four and cocoa
powder, stir gently for 1 minute then remove from heat.
Gently fold into the chocolate mixture.
Spoon the mixture into four individual oven proof bowls then place
into the oven for 20-30 minutes or until just frm to touch.
Cool slightly before serving.
Serves 4
Pg 88
Chestnut Pancakes
1 cup chestnut four
cup almond meal
cup coconut milk
1 tbs honey
2 egg whites
Coconut oil
Place the chestnut four, almond meal, coconut milk and manuka
honey in a bowl and combine well.
Gently fold into the chestnut pancake batter.
Heat 1 teaspoon of coconut oil into a frying pan on medium heat.
Spoon 2 heaped tablespoons of the pancake mixture into the
frying pan to create one pancake. Fry for 3 minutes before
fipping over and cooking for a further 3 minutes on the other
side.
Serve.
Makes 8-10
Banana & Chestnut
Pancakes
2 medium bananas,
mashed
1 cup sifted chestnut four
1 egg
cup coconut water
Coconut oil
Combine all ingredients, except for the coconut oil in a bowl.
frying pan to create one pancake. Fry for 3 minutes before fipping
over and cooking for a further 3 minutes on the other side.
Serve.
Makes 8-10
Chocolate Chestnut
Pancakes
1 cup chestnut four
cup almond meal
cup cocoa powder
cup coconut milk
2 tbs honey
2 egg whites
Coconut oil
Place the chestnut four, almond meal, cocoa powder, coconut
milk and manuka honey in a bowl and combine well.
Gently fold into the chestnut pancake batter.
frying pan to create one pancake. Fry for 3 minutes before fipping
over and cooking for a further 3 minutes on the other side.
Serve.
Makes 8-10
For chocolate orange chestnut pancakes, add 1 tablespoon
of freshly grated orange rind to the pancake mixture
Pg 90
Coconut Cream
1 can coconut cream Place the can of coconut cream in the fridge overnight to allow
the fats to solidify in the cool temperature.
Open the can of coconut cream, ensuring not to shake the can
before opening. Using a spoon, scoop out the solid coconut
cream from the can and place into a medium sized mixing bowl.
Discard of any coconut water.
Use an electric beater to beat the coconut cream for 1-2 minutes
until light and stiff peaks form.
Serve.
Chocolate Coconut
Cream
Whipped coconut cream
(recipe above)
3 tbs cocoa powder
1 tbs manuka honey
Use an electric beater to beat the cocoa powder and manuka
honey into the whipped coconut cream for 20-30 seconds.
Add avor to your coconut cream!
Cinnamon Coconut
Cream
(recipe above)
1 tbs manuka honey
Use an electric beater to beat the cinnamon and manuka honey
into the whipped coconut cream for 20-30 seconds.
Lemon Coconut Cream
(recipe above)
1 tsp lemon juice
1 tsp fnely grated lemon
zest
1 tbs manuka honey
Use an electric beater to beat the lemon juice, grated lemon zest
and manuka honey into the whipped coconut cream for 20-30
seconds.
Pg 91
Pg 92
Table of Content
Fruit
Apples pg2
Apricots pg 2
Banana pg 3
Blackberries pg 3
Blueberries pg 3
Cherries pg 3
Cranberries pg 4
Dates pg 4
Figs pg 4
Grapes pg 4
Kiwi Fruit pg 5
Lemons pg 5
Limes pg 5
Lychee pg 5
Mango pg 6
Melons pg 6
Nectarines pg 6
Oranges pg 6
Papaya pg 7
Passion Fruit pg 7
Peaches pg 7
Pears pg 7
Pineapple pg 8
Plums pg 8
Pomegranate pg 8
Raspberries pg 9
Strawberries pg 9
Nuts
Almonds pg 11
Brazil Nuts pg 11
Cashews pg 12
Chestnuts pg 12
Coconut pg 12
Hazelnuts pg 13
Macadamia Nuts pg 13
Pecans pg 13
Pine Nuts pg 14
Pistachios pg 14
Walnuts pg 14
Nut Butters
Instructions pg 16
Macadamia Butter pg 16
Macadamia & Toasted Coconut
Macadamia & Honey
Macadamia & Pine Nut
Almond Butter pg 17
Toasted Almond Butter
Raw Almond Butter
Maple and Almond Butter
Almond & Flaxseed
Hazelnut Butter pg 18
Raw Hazelnut Butter
Toasted Hazelnut Butter
Paleo Friendly Nutella
Walnut Butter pg 19
Raw Walnut Butter
Toasted Walnut Butter
Cinnamon Walnut Butter
Brazil Nut Butter pg 19
Toasted Brazil Nut Butter
Raw Brazil Nut Butter
Brazil, Almond & Walnut Butter
Sunfower Seed Butter pg 20
Raw Sunfower Seed Butter
Sunfower & Flaxseed Butter
Pistachio Butter pg 21
Pistachio & Macadamia
Orange Infused Pistachio & Almond
Butter
Table of Content
Pecan Butter pg 22
Toasted Pecan Butter
Raw Pecan Butter
Pecan with Cinnamon
Spiced Pecan & Vanilla Butter
Pine Nut Butter pg 22
Biscuits
Aussie Cookies pg 24
Macadamia Shortbread pg 25
Lemon Shortbread pg 26
Aniseed Biscuits pg 26
Hazelnut Moon Biscuits pg 27
Chocolate Cookies pg 27
Ginger Biscuits pg 28
Chocolate & Vanilla Log pg 29
Coconut Meringues pg 29
Ginger & Honey Hearts pg 30
Coconut Macadamia Delights pg 30
Pistachio & Rose Cookies pg 31
Cakes
Passionfruit Cake pg 33
Almond Sponge Cake with
Mixed Berries pg 34
Aniseed Loaf pg 34
Banana & Coffee Cake pg 35
Banana & Walnut Cake pg 35
Banana Muffns pg 36
Moist Carrot & Macadamia
Cake pg 37
Carrot & Walnut Muffns pg 37
Lemon & Poppy Seed Cake pg 38
Cold Apple & Walnut Pie pg 39
Honey Meringues with Lemon
Curd & Passionfruit pg 39
Almond & Brazil Frangipane
with Pears pg 40
Spiced Orange & Almond Cake pg 41
Jelly and Mousse
Coconut & Honey Jellies
with Pomegranate pg 43
Raspberry & Almond Milk Jelly pg 44
Mango Jelly pg 45
Orange Jelly pg 46
Passionfruit Jelly pg 46
Layered Passionfruit &
Watermelon Jelly pg 47
Chocolate Avocado Mousse pg 47
Chocolate Avocado Mousse
with Dates pg 48
Mango Mousse pg 48
Chocolate Cinnamon Mousse pg 49
Banana & Avocado Mousse pg 49
Macadamia & Raspberry
Mousse pg 49
Ice-cream
Vanilla Bean Ice-Cream pg 51
Spiced Pumpkin Ice-Cream pg 52
Almond & Honey Ice-Cream pg 53
Peach & Honey Ice-Cream pg 53
Mango & Coconut Ice-Cream pg 54
Watermelon & Coconut
Ice-Cream pg 55
Strawberry Ice-Cream pg 56
Raspberry Ice-Cream pg 56
Raspberry Ice-Cream &
Macadamia Pots pg 56
Chocolate Ice-Cream pg 57
Apple & Rhubarb Ice-Cream pg 58
Raspberry Frappe pg 59
Blackberry Frappe pg 59
Mango Frappe pg 59
Maple Syrup & Walnut
Ice-Cream pg 60
Plum Sorbet pg 61
Passionfruit & Lemon Sorbet pg 64
Fruit Salad
Pomegranate & Nut Salad pg 63
Green Fruit Salad with Mint pg 64
Fruit Salad with Almond Jelly
Cubes pg 64
Pineapple, Strawberry & Lychee
Salad pg 64
Coconut & Tangerine Salad pg 65
Chargrilled Mango, Lychee &
Lime Salad pg 65
Rainbow Fruit Salad pg 66
Fig & Walnut Salad pg 66
Pineapple & Orange Salad pg 67
Grilled fgs with honey
Hazelnut pg 67
Blood Orange Juice Salad with
Plum Sorbet pg 67
Dried Apricot, Date & Feijoa
Salad pg 68
Misc.
Baked Apples with Almond
Filling pg 70
Orange Walnuts pg 71
Cardamom Oranges pg 71
Nut Butter & Medjool Date
Delights pg 72
Dates with Stuffed Rose &
Almond Paste pg 72
Balsamic Strawberries pg 72
Grilled Peaches with Balsamic pg 73
Stewed Apples pg 74
Berry Nut Crunch pg 74
Honey Meringues pg 74
Lemon & Lime Souff pg 75
Cherry Crumble pg 76
Basil Poached Peaches pg 76
Ginger & Vanilla Poached
Pears pg 77
Coconut Poached Pears pg 77
Chestnut
Chestnut Biscuits pg 79
Chocolate Orange Chestnut
Biscuits pg 80
Chestnut & Raisin Biscuits pg 80
Vanilla & Banana Chestnut
Cookies pg 81
Coconut Cream Filled Biscuits pg 82
Chestnut Pastry pg 83
Chestnut Cake pg 83
Moist Chocolate Chestnut
Muffns pg 84
Custard Tart pg 84
Lemon Tart With Chestnut
Pastry pg 85
Table of Content
Raspberry, Almond &
Sunfower Seed Tart pg 86
Raspberry Pots with Custard
& Chestnut Crumble pg 87
Chocolate & Macadamia
Chestnut Crumble pg 88
Chocolate & Chestnut Souffe pg 88
Chestnut Pancakes pg 89
Banana & Chestnut Pancakes pg 90
Chocolate Chestnut Pancakes pg 90
Coconut Cream pg 91
Chocolate Coconut Cream pg 91
Cinnamon Coconut Cream pg 91
Lemon Coconut Cream pg 91
Table of Content
Pg 96

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