Peanut Butter Cups


These are amazing.  Made using real ingredients.  No Gluten, no dairy,  no refined sugar,  no grains.  A fudge like peanut filling and the crack of the chocolate topping…..uhm hello what’s not to like?  Ok now my confession is I have never had a real peanut butter cup.  I know they exist but don’t know what they are like.  In fact I’ve never been to America.  I’m really showing my cards now huh?  Sitting at my kitchen table in Brisbane contemplating American candy I have never had.  Anyway don’t feel sorry for me I’ve had my fair share of other filthy chocolates that get me into plenty of trouble hehe.  Anyway to the recipe at hand.  I love using my silicone muffin tray for these.  Once they are set the little cups just pop out.  In fact the only thing better would be a mini silicone muffin tray, now that would be adorable.

The Base:

100g 85% dark chocolate

1 tbs coconut oil

Melt down the chocolate and oil together ( I used the microwave).  Carefully spoon into your muffin tray.  Transfer to the fridge to set.  If you don’t have a silicone tray I guess you could line a regular muffin tray and peel back the liners once the cups are set.

The filling:

1/2 cup of peanut butter ( no added sugar or salt)

1/4 cup coconut oil

1 tbs 100% pure maple syrup

Melt down the coconut oil and slowly mix into the peanut butter and maple syrup.  Once combined spoon over The set chocolate and transfer back to the fridge to set.

The Topping:

3/4 cup ground sunflower seeds ( I grind mine in my coffe grinder)

1 tbs coconut oil

1 tbs 100% pure maple syrup

1 tsp vanilla extract

Once you have ground sunflower seeds combine them with the coo it oil, maple syrup and vanilla.  Gently press this mixture over the peanut mix.  Return to fridge to set for a few hours.

Enjoy Sarah😍

*It all seems a bit backwards I know, but when you pop it out and flip it, the sunflower mix becomes the base so the chocolate is on top.

*You may also choose to make your own chocolate top, it just doesn’t always set hard, but is equally as yummy.

* Store these bad boys in the fridge for up to a week.

* Give these a go you won’t regret it


Peanut butter Protein Slice


Down the road from me there is a great coffee shop and juice bar attached to a fruit shop “Charlie’s Raw Squeeze”.  Some of the things in the window there look amazing! The organic coffee is so good and you can have your choice of any milk under the sun…perfect 😍.  Anyway I thought why pay $7+ a slice when I can make something similar myself for a lot less?  No offence Charlie’s I still love you 😁.  PS please don’t black list me.



1 cup dried pitted dates

1 cup chocolate protein powder

1/2 cup pepitas

1/2 cup peanuts

1/4 cup coconut oil

1/4 cup water

Line a loaf tin with baking paper approx 28 cm by 8 cm.  Blend all the base ingredients together in the food processor until it comes together.  Press into the prepared loaf tin.


1/2 cup peanuts

1/2 cup sunflower seeds

1 cup desiccated coconut

1/2 cup dried pitted dates

Blend all these ingredients in the food processor until they come together to form a ball.  Turn out and press this mix over the base mixture.  Try to make it as level as possible.

*For the top top melt down about 1 tbs each of smooth peanut butter, coconut oil and maple syrup.

*For my peanut butter I choose one that contains no sugar or salt.

*If you want to drizzle a little melted chocolate over the very top, I used an 85% dark chocolate about 100g

Homemade Protein Bars


There are many different reason’ s to eat protein bars.  Turns out getting ripped, shredded, and peeled are not among the reason’s I eat mine.  I think these are great for morning tea or afternoon tea, just with an added protein boost.  Depending on the protein powder you choose to use these can be dairy free and gluten free.  It works out to be WAY cheaper than buying rubbish protein bars from the supermarket with a load of ‘mystery’ ingredients.  The chocolate on top is optional also.  I have been going a bit crazy on protein bars/balls lately so stay tuned for many more shredding recipes ;).


1 cup of protein powder of your choice

1 cup pitted dried dates

1 cup almonds

1 cup desiccated coconut

1/2 cup walnuts

3 tbs milk

How To Do It:

Line a loaf pan with baking paper approx. 25cm by 10cm, or whatever you have is fine really. You can also ball it up to make lovely protein balls.  Pulse the dates and almonds together in the food processor until well broken down.  Once they are broken down you can then add the coconut, protein powder and walnuts.   Turn mixture out into a large bowl, and have a good feel.  If the mixture doesn’t come together, start by adding a tablespoon of milk.  Keep adding milk by the spoonful until it will stay together as a ball in your fist. Enjoy 🙂

Peeled Wellness

Piña Colada slice:

Well the question is… you like piña coladas? Well I do, so the answer was quite clear really nothing goes together like Forest and Jenny like Pineapple’s and Coconut’s. This doesn’t involve baking, you just need a good food processor. It is gluten free, dairy free, refined sugar free, grain free, think this also falls under Paleo. Perfect for our climate at the moment when it’s too stinking hot and humid to put the oven on. Enjoy 🙂



for the base:

1 cup dried dates

1 packed and heaped cup Almond meal

1tbs coconut oil

1 tsp vanilla extract

The filling

1 425g pineapple pieces ( no added sugar)

2 cups desiccated coconut

1/4 cup coconut oil

1 tbs of juice from the can


How to do it:

For the base:

whiz up the dates and almond meal until the dates are broken down.  Then add the coconut oil and vanilla, and press firmly into a lined slice tin about 25cm by 15cm.

For the filling: Place all ingredients in the food processer and blend until silky smooth (should only take a minute or two).  Pour on top of the base and leave to set in the fridge for a few hours before slicing.

If you feel your filling mixture is too dry you can add a tbs of juice more from the can or a tbs of coconut milk is great too.

Enjoy 🙂