Category Archives: Snacks

Sweet Potato Wedges



Ingredients for Coconut Sweet Potatoes

3-4 medium sweet potatoes cut into wedges

2 tbsp of coconut oil plus a bit to grease the casserole dish

Salt & Pepper

Ingredients for Buttered Sweet Potatoes

3-4 medium sweet potatoes cut into wedges

2 tbsp of ghee plus  a bit to grease the casserole dish

Salt & Pepper


Preheat oven 400F, 200C, 180 Fan, Gas 6

Warm casserole dish with a little coconut oil or ghee for 3-4 minutes

Dump wedges into dish, spread out so they aren’t touching too much

Cook for 25 minutes, flipping once after about 15 minutes


Sweet potato was one of the first foods I weaned my girls on, around the age of 6 months. At 6 months, for both of them, I did a bit of spoon feeding mixed with Baby Led Weaning, and by 7 months, they were predominately BLW. Until they were about 12 months, sweet potato was my go-to carbohydrate. It’s an easily digestible fibre, so it won’t irritate tiny digestive tracts, and as far as plant forms of vitamin A goes, this root veggie is leader of the pack. I always combine it with a good quality fat, for optimal nutrient absorption. These lovely tubers are also a great source of vitamin C, B vitamins and is a free radical scavenger, so definitely a friend of a family keen to be healthy! Enjoy!!

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Mighty Mango Muffins

Mango Muffins



3 eggs

2 tbsp maple syrup

2 tbsp organic whole milk (you can use coconut or nut milk if you prefer)

2 tbsp coconut oil, melted

1/4 tsp salt

1/4 tsp baking powder

1/2 cup coconut flour

1/2 cup diced mango (anywhere from 1/2 mango to whole mango, depending how big)


  1. Preheat oven to 400F, 200C, Gas Mark 5
  2. Mix together eggs, maple syrup, coconut oil and milk
  3. Add baking powder to coconut flour then slowly combine with wet ingredients
  4. Mix the batter really well with a hand mixer then spoon in mango
  5. Pour batter into muffin cups or straight into tin. It should make 10 muffins. Bake for 20 minutes. The muffin should have a spongey bounce to it when it’s done
  6. Voila!

Mango muffins was the first bake I attempted when baby Number 1 came along.  Some people LOVE baking.  There are thousands of books about baking; 9 out of 10 people would probably prefer dessert to an entrée; The Great British Bake Off is possibly the most popular reality show on TV.  I, however, do not like baking!  It requires precision, and I much prefer winging it. However, the ingredients found in most store bought muffins, pastries, cookies and cakes are – let’s face it – appalling.  They’re filled with processed flours, sugar, additives, preservatives, industrial oils, E-Numbers, etc.  These ingredients aren’t good for anyone, especially tiny digestive tracts, but for some people it’s the only lifestyle they now know. Suggesting to a Baby Boomer to avoid the packaged products sitting on their supermarket shelf is like throwing sand in the wind. Gens X & Y have been pretty well scuppered by food and marketing also.  But our babies – they have hope!  People are becoming more educated about food and more aware of choices we need to make to live a healthy life. It’s my absolute passion to help people understand good food choices. Our babies – they don’t have the choice yet, so as a parent, it’s my responsibility to make the healthiest choice I can – for them! So, I made myself find the patience and precision for baking, and with that I can feel good about my girls enjoying a clean, sweet treat.

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Buttered Popcorn

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1/4 cup olive oil or 2 tbsp ghee
3/4 cup kernels
3.5 tbsp butter


  1. Heat oil or ghee on medium-high fire. Add three kernels to the pot. Shake the pot around every now and then until all three kernels pop. This takes about 3-4 minutes.
  2.  Once the three kernels have popped, pour in the remaining kernels and cover. Give the pot a good shake. Within 60 seconds, the kernels should start popping quite rapidly
  3. While the kernels are popping, melt 3-4 tbsp of butter – I melt my butter in a small saucepan on the stove, but you can do it in the micro, if that’s your preference
  4.  Once the kernels have stopped popping, turn fire off. Pour half of the butter over the popped kernels. Salt generously. Cover and shake really well. Remove some of the popcorn and pour the remaining butter over the popcorn. Salt generously. Cover and shake
  5. Voila! Serve while hot.

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Buttered Popcorn! I rarely eat sweets – in fact I can count on one hand the amount of desserts I’ve had this year. But anything salty, savory, fried or crispy, I’m in for the win. I make popcorn once, maybe twice a week and if I’m having a bad day, I might have it for dinner. Buttered popcorn might seem overindulgent to some, which is why I’ve classified it as a treat, but if you buy your own kernels and pop it at home, using good quality grass fed butter, it’s a great snack! It’s fun; it’s not fried and a great variation on the sweet snacks.


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Oat & Raisin ‘No Bake’ Brownies




1 cup nut butter or seed butter

1/3 cup maple syrup

1/3 cup coconut oil

1.5 cup dry rolled oats

3 tsp raisins

50 g of 70% dark chocolate bar or 1 cup dark chocolate chips


  1. Combine the nut butter, maple syrup, coconut oil and raisins in a pot and melt on a low-medium heat, stirring as it melts. This should take 2-3 minutes
  2. Add chocolate and allow to melt for about 30 seconds. Turn the fire off and stir in the oats
  3. Pour into a baking dish lined with parchment paper. If you don’t have parchment paper, just grease the dish with coconut oil. It’ll make the brownies a little more difficult to remove from the dish, but a little patience and power, and you will do it
  4. Freeze for 1 hour. Once set, remove and cut into squares. Store in the fridge
  5. Voila!

I like this recipe because it’s a sweet treat made with natural sugars, no flours, no baking (which I tend to avoid because it’s so precise) and it reminds me of my favorite cookie – oatmeal and raisin. The ingredients make up a great toddler snack loaded with essential fats, protein and slow releasing carbohydrates. The dark chocolate, as we all know and justify daily, is not only an antioxidant, but also contains nutrients that are essential to our energy cycle as well as our body’s natural relaxation ability – it even contains a decent amount of fibre. It’s one of the healthiest and tastiest treats I’ve tasted in a long time – nutrient dense and no blood sugar spike. Great for the whole family, and definitely toddler approved!


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Strawberries & Cream Forever




1 1/2 cup strawberries

1/2 cup full fat Creme Fraiche

1 tbsp maple syrup

2 orange wedges


  1. Add all ingredients into your blender of choice and blend for15-20 seconds
  2. Pour into popsicle molds and ice tray
  3. Add 3″ straws to the ice tray
  4. Freeze
  5. Voila!

Gorgeous Creme Fraiche, I love you, and I love the French for creating you! The French are a culture full of wonderful, lush indulgences – wine, cheese, butter, cream, meat, frites.  They aren’t overweight; they don’t diet. Out of the 196 countries in the world today, the French are often ranked in the top 10-15 healthiest cultures in the world. They enjoy natural, home cooked meals. They linger over their food – delight in each bite. They are getting it right. Homage.

Creme Fraiche literally means ‘fresh cream’. It’s created by a fermentation process, much like yogurt and sour cream; however, it taste very different. It’s denser, and it has a lovely, nutty tang to its flavor. It’s a wonderful addition to sweet and savory dishes like fruit, vegetable sauces and smoked salmon. The fermentation process promotes the growth of healthy bacteria, known as probiotics. Probiotics, in my opinion, are one of the keys to optimal health because they keep the gastrointestinal tract healthy. Typically, with a healthy GI tract, you will have an immune system primed and ready to go to battle for you. Creme Fraiche is just one of the many healthy probiotic foods we can include in our diet.

I will be posting a recipe for homemade Creme Fraiche soon, so watch this space. Until then, delight in this lovely, refreshing frozen treat!


Number 1 loving her Strawberry Cream cube

Popcicle 1

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Caribbean Dream Smoothie




1 papaya

8 cherries

1/2 banana

3 tbs Greek yogurt

3 tbs hemp seeds

1 tbs desiccated coconut

1/4 cup coconut water


  1. Cut the papaya in half, discard the seeds and scoop out the flesh
  2. Deseed the cherries
  3. Add all of the ingredients into a blender, NutriBullet or whatever blending method you prefer. Blend
  4. Voila

Dad has been training hard lately, so I’ve been creating post-training smoothies to supply a good hit of glucose to transport energy to the muscles, protein for muscle repair and electrolytes for rehydration. This formula is also perfect for a toddler smoothie, especially in the summertime when extra hydration is needed. The protein in the smoothie with slow down the release of sugar from the fruit, creating a more stabilized source of energy, and keep the body fueled for longer. It’s a great early morning or mid afternoon snack.

I had an idea of how this smoothie would taste when I was making it, but it actually came out better than expected. Drinking it made me feel like I should be dancing in the sun, on a white sandy beach, in the Caribbean islands. Thanks to my little Caribbean Dream smoothie, for that lovely memory recall…


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Cheesy Flourless Muffins





1 tbs hemp seeds

2 tbs chia seeds

3 tbs Greek yogurt

2 eggs

1/2 cup grated cheese (less if desired)

Any herbs you like. I added 1 tsp green tops of onion, a pinch of chopped parsley from my garden and black pepper. You can add basil, oregano or keep it simple with only black pepper. Salt is not needed in this recipe.


  1. Preheat oven to 375F, 190C, Gas Mark 5
  2. Whisk the eggs together then add yogurt and whisk
  3. Add seeds and spices, whisk
  4. Add cheese and whisk
  5. Using a 1 tsp measuring utensil, add 2 tsp of mixture to each large greased muffin cup
  6. Bake for 18 minutes or until muffins bounce like a sponge when lightly pressed upon
  7. Voila!

Dad has the sweet tooth; I prefer savory. I was a little bored of sweet breakfast muffins, but I needed something quick and nourishing with good quality protein to keep me and the family energized, so I whipped these up. They are very dense, which is a tribute to the Greek yogurt and they are very moreish. I made them in about 3 minutes, popped them in the oven, and while they baked I went to get the girls from bed.  Brilliant! Great breakfast for an on-the-go family as well.

Greek yogurt in baking is becoming more popular, and I love it! It’s more nutritious than milk and regular natural yogurt, lovely and tangy, less hassle than flour, thickens your batter like flour, the only drawback is that the heat destroys the probiotics in the yogurt.  Oh well. Or, as the British say (one of my new favorite phrases), Nevermind!  Just move on, appreciate the good, and not focus on the bad…


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Mellow Jello




3 cups of juice (not from concentrate)

1 cup of water

3 tbs Gelatin


  1. Mix the juice and water together.  Pour one cup of the juice mixture into a bowl and sprinkle the gelatin. Let it sit and form a solid texture
  2. Heat the remaining 3 cups of juice mixture on medium-low heat for 5-7 minutes
  3. Whisk the heated mixture into the gelatin then pour into a glass or ceramic baking dish
  4. Let it set in the fridge for 2 hours
  5. Voila!

Being in control of what goes into your child’s body is so important these days. There are small changes that we can make to our food approach to give us more control. Preparing homemade and healthy snacks is a good starting point.  Little tykes typically need three meals and two snacks a day.  It’s important to remember that snacks should be small meals – not junk – but finding healthy, balanced snacks that isn’t fruit is really difficult.  Preparing homemade jello, using grass fed gelatin, is a winning 5 minutes of your time.

There are many myths about gelatin associated with store bought Jell-o. I can’t say for sure how true they are, but I can say that store bought Jell-o is very low on the list of natural, healthy snacks for kids.  However, jello made with gelatin, sourced from grass fed cows, using quality fruit juice is a wonderfully nutritious snack or dessert for your child.  I will blog about gelatin and its benefits soon, but for now just know these basic facts: gelatin is a pure protein, so mixing it with fruit juice will help to balance blood sugar, preventing your tiny human from having sugar tantrums. AND, here’s a big selling point, gelatin contains an amino acid called glycine which is well known for its calming and sleep promoting properties, so maybe serving up this Mellow Jello might have a positive outcome for your toddlers sleeping patterns!

Try these flavors: grape, cherry, orange & mango, strawberry & pineapple, apple


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Cherry Chocolate Squares




1 cup dates

1/4 heaping cup of macadamia nuts (see note below)

1/4 cup of finely chopped fresh cherries (or you can used dried cherries)

2 tbs desiccated coconut

1 tbs coconut oil

30 grams 85% dark chocolate (this is just over 1/4 bar of Lindt dark chocolate – about 3 squares)



  1. Blend the dates and nuts in food processor until it forms a paste
  2. Mix in 2 tbs desiccated coconut into the past and then form the paste into a smooth rectangular bar. I find it’s easier to do this on a large flat surface and then transfer into a small baking dish
  3. Sprinkle the bar with salt
  4. Add a layer of chopped cherries on top of the bar
  5. Melt the coconut oil in a small pan
  6. Add chocolate to melted coconut oil and melt, stirring slowly
  7. Slowly drizzle chocolate over the bar and then sprinkle with desiccated coconut
  8. Freeze for 1 hour. Transfer to the fridge for 20-30 minutes before eating so the cherries can thaw
  9. Voila!

My lovely in laws always come to our house bearing fruit. Recently, they brought a punnet of fresh Kent cherries.  After a few days, I found about 10-12 cherries lurking around in the fridge, so I decided to make a treat.  What better combination than cherries and chocolate!  These squares were devoured in minutes!  I managed to sneak one tiny square past the crew, and the rest were polished off by Dad, Number 1 & 2.

Macadamia nuts are wildly underappreciated, in my opinion.  I love these nuts, and they are a favorite of Number 1 as well. They are just the right side of sweet, and they are naturally oily, which is great for this recipe because it helps to bind the squares together. Kids need essential fats in their diet – and including macadamia nuts is a great way to get the wonderful monounsaturated fats in them.

Cherries & Chocolate:  For us older folk, cherries and dark chocolate should be part of our daily intake. They both have supreme antioxidant capacity, meaning they help scavenge free radicals, and protect us from oxidative stress which can trigger disease and speed up aging.  For the little ones, the cherries will naturally sweeten up the dark chocolate, as chocolate that is 85% will be a tad more bitter than sweet, but also contain better health properties.

Additional Notes

Macadamia nuts are becoming more popular lately, but if you don’t have them to hand, you can use cashews. If you’re avoiding nuts, substitute with tahini.



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Watermelon Daiquiri




2 cups watermelon

6 strawberries

1/4 cucumber

1/2 cup cold water

4 ice cubes


  1. Add all of the ingredients into the blender or NutriBullet & blend
  2. Voila!

This is the perfect summer blend – sweet and refreshing.  Virgin for the little ones, spiked for the big ones – everyone wins!  Double the ingredients and make a pitcher to take to picnics, BBQs, or just for late nights in the garden. It rivals Pimms and beats serving the little ones juice boxes.









Additional Notes

The cucumber, which is in my opinion the key to this concoction, might be a toddler deterrent. My girls love it, but they eat cucumber like it’s candy.  If you think it won’t fly with your little ones, add a half cup more watermelon and two more strawberries.



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