Easy Keto Bars

We are loving the addition of some healthy keto recipes into our diet and these Easy Keto Bars are one of our favourites!

easy keto bars

The term ‘keto’ comes from the ketogenic diet.  It allows a higher percentage of good fats into the diet, these are mixed with proteins and minimal carbohydrates. 

This way of eating allows us to feel full for longer, reduces blood sugar cravings, and fuels weight loss. Strict keto diets don’t usually allow honey, but for our family the addition of honey works well in moderation. I prefer honey to the chemical low carb alternatives. 

 

 

We often mix paleo and keto, but ALWAYS base our diet on REAL FOOD.  This is how we fuel our active lifestyle, and stay healthy.

Paleo eliminates butter and cheese, but keto allows these foods.  We feel healthier and more satisfied for longer with the addition of good saturated fats in our diet.  Essential for growing kids, and for getting rid of sugar cravings.

This recipe for Easy Keto Bars is so quick to whip up and is filled with good fats from organic butter, and nuts and seeds.

 

As always make this recipe your own, change out with almonds for walnuts, or add some chia seeds or flaxseeds in place of the sunflower seeds. 

 

Easy Keto Bars

Ingredients:

40g butter

90g honey

30g coconut sugar

1 cup nuts (I used chopped almonds)

1 cup seeds (I used sunflower and pumpkin seeds)

1/2 cup fine coconut

1/2 cup almond flour

Flavour – 1tsp cinnamon, 1/2 tsp ground ginger, good pinch of sea salt .

Method:

  • Melt butter, honey, coconut sugar and flavours together in a pot. 
  • Allow them to boil while stirring gently for 1-2 minutes. 
  • Remove from the heat and add the nuts, seeds, coconut and almond flour to the warm liquid. 
  • Stir well.
  • Pour and press into a lined baking dish 20cm x 20cm.

 

It’s that EASY! No cooking required, just set in the fridge overnight or for at least an hour.  Then slice.  Keep this delicious slice stored in a container in the fridge. 

The image shows good sized bars, and the recipe makes 10 of these, however I cut these in half again and it makes 20 bite size sweet treats.  Perfect for long walks or after school snacking.

 

 

Easy Soft Peanut Butter Cookies

Easy Soft Peanut Butter Cookies

easy soft peanut butter cookies

These are insanely good, and are both sweet and salty all at the same time. I LOVE they have just 4 ingredients!

You can add a pinch of salt to the recipe but I found the peanut butter gave it all the salt it needed. 

I love these to take on long walks when you need that extra protein to keep you going. 

Be warned…kids love these easy soft peanut butter cookies, and will finish a batch before they have cooled if you don’t hide them away first.

 

Be creative with this recipe, try adding extra bits as you go, pop a walnut in the top pf each one before cooking or add some organic cocoa powder to make them chocolatey too! 

 

Easy Soft Peanut Butter Cookies RECIPE

Ingredients:

Pop them into the oven for 10 minutes

160g Peanut Butter (I used smooth)

100g Almond Flour

1 beaten free range egg

60g coconut sugar

 

Method:

Preheat oven to 180 C.

Pop all 4 ingredients into a bowl and mix well to combine.

Use hands to forms into small balls and flatten down with a folk onto a lined oven tray.

Bake for around 10 minutes until lightly golden on the tops. 

Makes 16 small cookies.

 

Try these with my easy Strawberry Smoothie

See how easy they are to make, the only problem is making them last because they are really good!! Try doubling the recipe to make a large batch.

 

Try these with my nourishing Dairy Free Strawberry Smoothie – It only has 4 ingredients too!

Jamie x 

Citrus Cleansing Juice

Delicious Citrus Cleansing Juice

citrus juice

I am a BIG citrus fan, I love the detoxifying properties of citrus, especially big juicy grapefruits.

Citrus juices are detoxifying, and high in vitamin C, so try and have one or two each week if you can.

The human body cannot make its own vitamin C, instead we need to get it from eating and drinking fresh fruits and vegetables.

Citrus juice helps to breakdown and eliminate toxins from the body. Juices like this are refreshing and tastes delicious!

Ingredients

2 peeled grapefruit

2 peeled oranges

1 peeled lemon or lime

4 large carrots

Method

Wash the carrots, and put all the ingredients through your juicer on high speed. It is really that easy.

Enjoy! Serves 1-2.

Apple Crumble Cookies

With food prices soaring higher and higher all the time, fresh real food snacks sometimes feel out of reach, and too time consuming.  

I have given myself a challenge to find out exactly what REAL food snacks I can make for .99 cents, which is about the price of a stick of chewing gum. 

Here’s is the rules of my challenge:

Each snack must:

> Cost 99 cents of less per serving.

> Must be made from 100% REAL food, no cheap processed food like refined white flour.

> Be 100% wheat free

< Contain no refined sugar

You will love my first tasty 99 cent creations – 

Here is my first REAL food snack using fresh crisp apples.  Apples are in season right now for New Zealanders so they are easy to source and if brought from the local fruit shop they make some super cheap snacks too.  

wheat free cookies

Apple crumble cookies   

(0.86 cents a servings  – 2 cookies).

1/2 large rose apple  0.20

4 tsp cinnamon – 0.30

65g Coconut sugar – 1.00

100g rolled oats – 0.30

100g melted butter – 1.00

150g gluten free flour ( I used buckwheat) 1.00

1 egg – 0.50

1 tsp baking powder (a couple of cents and too hard to work out cost)

Optional: Add a pinch of sea salt to bring out the flavour of the apple. 

Total: $4.30 

Makes 10 cookies (5 servings of 2 cookies each) 

Method: 

Preheat oven to 180C. Melt the butter until soft but not a liquid, add the coconut sugar and mix well.  Make sure the 1/2 apple is chopped into very small pieces, around the size of raisins. Add in apple along with all the other ingredients and mix well.  

Shape large tablespoon amounts into cookies and flatten with fingers.  Bake on a lined oven tray for around 12 -14 minutes until golden.  Remove from oven and leave to cool on the oven tray.

For more great recipes to help save money try my $100 REAL food challenge – its free to download.  

Note:  You can peel the apple or not, I didn’t so it left little bit of lovely red flecks through the cookies. Best eaten the same day, or stored in a paper bag in the pantry.  Enjoy.

 

 

Gluten Free Crispy Crumb

This recipe is so easy, and sesame seeds are cheap and easy to find at your local supermarket.  They are also a great source of calcium and iron!  

It is even better than the processed gluten filled crumb that you can buy already made….and cheaper too.  It’s a win win! 

I put the seeds into my Kambrook Bliz2Go and pulse for a few seconds. The crumbs can be made a head of time and stored in an air tight jar in the pantry until needed. 

Gluten Free Crispy Crumb

Ingredients

500g skinless chicken breast

1 cup sesame seeds ground

1 tsp dried thyme

1 tsp turmeric

1/2 a lemon

1/2 tsp sea salt

a pinch of pepper

Olive or coconut oil for the pan

Method

Preheat the oven to 200 C. Cut the chicken breasts into nugget sized pieces and squeeze the juice of half a lemon over them.  Put them into a plastic Tupperware container or snap lock bag add the crumbs, herbs, spices, salt and pepper.  Shake lightly to combine and then add the chicken pieces. 

Pop the container or bag into the freezer for a few minutes, and pop an oven proof dish (coated in plenty of olive or coconut oil) into the oven to heat.

Once the oven is heated, gently place the nuggets, one by one onto the hot oil, they should start to sizzle.  

Leave to cook for 10 minutes, and turn over.  Cook for another 10 minutes until lightly crisp and golden.

Dairy Free Basil Dressing Recipe

This is actually what I wanted to call this incredible dressing! ‘The Freaking Great Basil Dressing’. It’s that good.  But I also LOVE that’s it’s dairy free.  So Dairy Free Basil Dressing it is.

It makes everything taste great, and i’m hooked on it well and good.  You won’t believe it’s vegan friendly, no dairy at all, or egg, and no grains, or gluten, just a beautiful creamy cashew nut base.

It’s a perfect addition to my Buddha bowls of goodness, my rainbow salad, or my mega green salads. 

You can change it up too, add garlic, different herbs and even a pinch of spice.

Dairy Free Basil Dressing 

dairy free dressing

Ingredients:
1 cup cashews
1 cup water
1tbsp pesto
Juice of a lemon
Pinch of salt
Optional: A few extra basil leaves if you have them.

 

Method:  Simply pop everything into the food processor, or nutribullet.

Whizz!!

Adjust the water and nuts to make it thicker like a dip or more like a dressing.  

How easy was that right? Store in the fridge in a glass bottle.  It will last a few days and goes well with just about anything….ANYTHING I tell you, i’m so addicted to this dressing.