Hi i’m Penny! - · PDF fileHi i’m Penny! Welcome to RaW indulgence. A collection...

Hi i’m Penny!Welcome to RaW indulgence.A collection of wholesome recipes to delight the senses and nourish the soul.

I’m a yoga teacher, health coach, and mother to an amazing little girl.

I have a passion for whole food living. I truly belief that Mother Nature has blessed us with a vast variety of flavours and textures that deserve to be celebrated.

In this book you will find over 25 recipes using only natural ingredients. You won’t find any artificial colours, flavours or preservatives, so simply put; it’s just real food.

I invite you to make the recipes and share them with friends and family who might be new to living the whole food life. Don’t tell them it’s healthy and see what they think! Then you can mention it’s free from gluten, dairy and refined sugar and maybe plant a seed in their mind of a new way of healthy living.

It’s all about small steps. By just incorporating a few new healthy ingredients to experiment with every couple of weeks you will be gradually “crowding out” the processed foods, and before you know it your taste will adapt to the taste of real food and processed foods will no longer appeal to you.

I’ve included some simple nut free recipes that are portable for lunch boxes as well as some more decadent deserts wonderful for birthdays and other celebrations.

I hope you enjoy these recipes as much as I did creating them.

I’d love to see your creations by using the hash tag #rawindulgenceebook

Happy healthy creating,

Penny xx

L e m o n B l u e b e r r y C h e e s e c a k e 1

R a s p b e r r y C a r o b S l i c e 2

D o u b l e C h o c M a c a d a m i a T a r t 3

H i g h V i b r a t i o n C a r r o t C a k e 4

M a t c h a M i n t S l i c e 5

R a w S n i c k e r s S l i c e 6

C a r o b F u d g e 7

M a t c h a B a l l s 8

C r u n c h y C h o c M i n t B l i s s B a l l s 9

N u t F r e e C a r o b S l i c e 1 0

N u t F r e e C a r a m e l B a l l s 1 1

F e e l G o o d T i r a m i s u 1 2

S a l t e d C a r a m e l C h e e s e c a k e 1 3

R a w N a p o l e a n I c e - C r e a m S l i c e 1 4

C o c o n u t I c e 1 5

C h o c Pe a n u t B u t t e r M o u s s e S l i c e 1 6

C h o c o l a t e C r a c k l e 1 7

C h o c y N a n a N i c e C r e a m 1 8

N a t u r e s C a r a m e l S l i c e 1 9

M i n i L i m e C h e e s e c a k e s 2 0

B e r r y S o f t S e r v e 2 1

L e m o n D e t o x B a l l s 2 2

J a f f a B a l l s 2 3

C h o c M o u s s e 2 4

G i n g e r N u t B a l l s 2 5

C l e a n G r e e n N i c e C r e a m 2 6

Lemon Blueberry Cheesecake

Raspberries can also be used in place of the blueberries.

* t i p *

Lemon Blueberry CheesecakeingRedientsb a s e• 1.5cupsofdried/desiccatedcoconut

• 1/2cupofalmondmealornuts

• 1cupofdrieddates

• 1tspofcinnamon

• Pinchofsalt

• 1-2Tbspofwater

metHod1. Soakcashewsinalargebowlofwaterforaminimumof4hours,overnightisideal.

2. Add all the base ingredients (except water) to a food processor and blend until the

mixture resembles a fine crumb and holds together slightly.

3. Addwater1Tbspatatimeandblenduntilthemixturecanberolledintoaball.

4. Lineacontainer/smallbakingtraywithbakingpaperandtipbasemixturein,

distributing evenly and pressing it down into all corners.

5. For the cheesecake layers, add all ingredients except the blueberries into the food

processor and blend until smooth and creamy. Taste the mixture and add more honey

if desired.

6. Pourhalfthemixtureoutontopofthebaseanduseaspatulatosmoothitout.

7. Sprinkle1/4cupoftheblueberriesandpressdownslightly.

8. Placeinfreezer.

9. Add the rest of the blueberries back into the food processor and blend until smooth.

10. Removeslicefromthefreezerandpourblueberrylayerontop.

11. Freezeforminimum5hours.

12. Removeslicefromthetinwhilefrozenandremovethebakingpaper.

13. Leaveatroomtemperatureforabouthalfanhourbeforeslicingtogetanicecleancut.

14. Storeinthefridgefor1weekorthefreezer(wrappedinclingwrap)foramonth.

m i d d l e• 3cupsofcashews(soaked4hours+)

• 1/4cupofcoconutoil

• 1/4cupofrawhoneyorpuremaplesyrup

• 1cupofblueberries(+1/4cup)

• Zestofonelemon(or2dropsof

therapeutic100%lemonessentialoil)

• Juiceof1/2alemon

• 1/2tspofvanillapowderorpureessence

• Pinchofsalt

S e r v e s 1 0 .

1

Raspberry Carob Slice

ingRedientsb a s e :• 1cupofcoconut

• 1/4cupofbuckwheatgroats

• 1/4cupofalmondmeal

• 1cupofdrieddates/sultanas

• 2Tbspofcarobpowder

• 1Tbspofcoconutoil

• 1Tbspofwater

metHod1. Soakcashewsinalargebowlofwaterforaminimum4hours,overnightworksbest.

2. Addallbaseingredientstofoodprocessorandblendonhighforabout30seconds

until the mixture just comes together, be careful not to over blend.

3. Tipmixtureintoacontainer/bakingtraylinedwithbakingpaper.Pressmixtureout

evenly to cover the whole base.

4. Rinsefoodprocessorandaddalloftheraspberryfillingingredients.

5. Blendonhighforabout1minute,scrapingdownthesides.Ifthemixtureisn’t

completely smooth keep blending to remove cashew chunks.

6. Pourmixtureoverthebase.

7. Crushthereserved1/4cupofraspberriesoverthetopandpressdowngently.

8. Freeze for minimum 5 hours.




Raspberry Carob Slice

r a s p b e r r y l a y e r :• 2cupscashews(soaked4hours+)

• 1cupofraspberries(+1/4cup)

• 3Tbspofrawhoney


• 1-2Tbspofroastbeetroot(optional)

2

S e r v e s 8 - 1 0 .

A n i n d u l g e n t t r e a t t h a t w o n ’ t l e a v e y o u f e e l i n g h e a v y a n d b l o a t e d

Fresh berries go beautifully with this tart to balance out its dense texture.

* t i p *

Double Choc Macadamia Tart

ingRedients t a r t b a s e • 1cupofalmondmeal

• 1/2cupofrawcashews


• 2Tbspofrawcacao

• 1.5cupsofdrieddates


• 5Tbspofwater

metHod1. Soakcashewsforminimumof4hours,overnightisbest.Straincashewswell.

Patdrywithpapertowelifthereisstillexcesswater.

2. Linea24cmtartpanwithclingwrap,includingupthesides.

3. Add all ingredients for the base to a food processor and blend on high for around

20seconds,untilthemixturecomestogether.

4 Pressmixtureintotartpan,workingitupthesides.

5. Freezefor30minutes.

6. Removefromfreezerandgentlypulltheclingwrapinwardstoloosenbase,making

sure that the base will come out easily when the tart is complete. This is much easier

to do before you fill it.

7. Add all of the chocolate filling ingredients to the food processor and blend on high

until a smooth creamy texture.

8. Pourmixtureintobaseandcarefullypressinmacadamias.


10. Removeslicefromthetartpanwhilefrozen.



c h o c o l a t e f i l l i n g• 3cupsofcashews(soaked)

• 1/2cupoffullfatcoconutcream

• 6largefresh(medjool)dates

• 3Tbspofrawcacaopowder

• 1/4cupofmaplesyrup


• 3/4cupofmacadamias

3

Double Choc Macadamia Tart S e r v e s 1 2 .

for the classic carrot cake look top with maple walnuts. Simply add

1 Tbsp of coconut oil, 1 Tbsp of maple syrup in a bowl, mix well, then add 1/4 cup of walnuts

* t i p *

High Vibration Carrot Cake

ingRedientsc a r r o t l a y e r • 2largeor3smallcarrots

• 1cupofalmondmeal

• 1cupofcoconut(desiccated)

• 1/4cupofcoconutflour

• 1/2cupofsunflowerseeds

metHod1. Soakcashewsinalargebowlofwaterforaminimumof4hours,overnightisbest.

2. Straincashews.Ifthereisexcesswateruseapapertoweltopatthemdryandsetaside.

3. Linethebaseofa24cmspringformpanwithbakingpaper.

4. Peelandchopcarrotsintolargechunks.

5. Add to food processor and pulse until broken down into fine pieces.

Setasideinaseparatebowl.

6. Add all other ingredients for the carrot layer to the food processor and blend

until the mixture comes together.

7. Add carrot and fold through.

8. Presshalfthecarrotmixtureintothethebaseofthetin.Reservetherestinabowl.

9. Rinsefoodprocessorandaddallicingingredients.

10. Blenduntilsmoothandcreamy.

11. Pourhalftheicingontothecarrotlayerandsmoothout.

12. Putinthefreezerfor15minutestofirmupslightly.

13. Removefromfreezerandlayerthecarrotmixtureontop,followedbytherestoftheicing.

14. Dustwithalightsprinkleofcinnamon.





i c i n g• 2.5cupsofcashews(soaked)

• 1/4cupofpuremaplesyrup


• 4dropsorwildorangeessential

oil, or the rind of one orange

• Pinchofsalt

• 1tspofcinnamon

• 1/2tspofallspice

• 1/2cupofdrieddates

• 3/4cupofsultanas

• 2Tbspofmaplesyrup

• Pinchofsalt

4

High Vibration Carrot Cake S e r v e s 1 2 .

Matcha Mint Slice

ingRedientsb a s e• 1cupofdesiccated/shreddedcoconut

• 1/2cupofactivatedbuckwheatgroats


• 3Tbspofrawcacao(powder)


• 3dropsoffoodgradepeppermintoil

(I use DoTerra)

• Apinchofpinksalt

• 3-4Tbspofwater

metHod1. Lineacontainerorsmallbakingtray(approx20cmby20cm)withbakingpaper.

2. Placeallbaseingredientsinfoodprocessorandpulseuntilcombinedandthemixture

holds together. Don’t over blend as you want the buckwheat to still have some crunch.

3. Pressmixtureintocontainerandsetaside.

4. Givethefoodprocessoraquickrinse.

5. Drain and rinse cashews. Ensure there isn’t a lot of water left in the bottom of the

colander, I use some paper towel to dab off the excess.

6. Add all the matcha mint layer ingredients and blend on high until the mixture is

smooth.Thiswillrequirestoppingtoscrapedownthesidesafewtimes.

7. Pourmixtureoverbaselayerandputinthefreezer.

8. Allowtosetforatleast6hours-overnightisbest.

9. Once set, cut into desired serving size.

10. Fortherawchocolatetopping,meltthecacaobutteroveraVERYlowheatuntiljust

melted. Allow to cool for 5 minutes before adding the cacao powder and maple.

11. Drizzleoveryourcutsquaresandstoreinthefridgeorfreezer.

m a t c h a m i n t l a y e r• 2cupsofcashews(soakedmin4hours)

• 1tspofMatchapowder

• 1tspofvanillapowderoressence

• 3dropsofpeppermintoil

• 5Tbspofpuremaplesyrup(ormoretotaste)


• Pinchofpinksalt

r a w c h o c o l a t e t o p p i n g• 4Tbspofcacaobutterorcoconutoil


• 2Tbspofpuremaplesyrup

5

Matcha Mint Slice S e r v e s 1 2 .

making your own preservative free peanut butter is super simple! Just throw

in peanuts and a good pinch of salt to a high powdered blender and blend on

high. Pour into a glass jar and store in the panty.

* t i p *

Raw Snickers Slice

ingRedientsb a s e• 1cupofpeanuts(+2Tbspfortopping)


• 1/4cupofdesiccatedcoconut




c a r a m e l l a y e r• 8largefresh(medjool)dates

• 1Tbspofboilingwater

metHod1. Soakcashewsinalargebowlofwaterforaminimumof4hours,overnightworksbest.

2. Lineasmallbakingtray/containerwithbakingpaper.

3. Placeallbaseingredientsinthefoodprocessorandblendonhighforaround

30seconds,oruntilthemixturecomestogether.

4. Tipmixtureintocontainerandpressdownfirmly.

5. Rinsefoodprocessorandaddthedatesforthecaramel.Blendonhighuntilit

becomesasmooththicktexture.Add1Tbspboilingwaterandblendagain.

6. Use a spatula to smooth the caramel over the base.

7. No need to rinse the processor before adding the next layer of ingredients.

8. Blendonhighfor1minute,scrapingdownsides.

9. When the mixture is completely smooth pour over caramel layer.

10. Freezeforatleast5hours.

11. Removefromfreezerandremovefromtin.

12. Allowtositatroomtemperateforaround30minutesbeforeslicing.

13. Meltcoconutoilorcacaobutteroveraverylowheat.Removefromtheheatassoon

as it has melted.

14. Allowtocoolfor5minutes.

15. Whileitscoolingaddchoppedpeanutstoeachindividualslice.

16. Addthecacaopowderandmaplesyruptothemeltedoil,stirwellanduseateaspoon

to drizzle over slice.

17. Storeinthefridgefor1weekorinthefreezer(wrappedinclingwrapforuptoamonth).

c r e a m y p e a n u t l a y e r -• 2cupsofcashews(soaked4hours+)

• 1/4cupofpeanutbutter

• 5largemedjooldates


c h o c o l a t e s a u c e• 3Tbspofcoconutoilorcacaobutter

• 1Tbspofcacaopowder


6

Raw Snickers SliceS e r v e s 8 - 1 0 .

Carob Fudge

ingRedients• 1cupofalmondmeal

• 1Tbspofmesquitepowder


• 4largefreshdates(medjool)

• 1Tbspofrawhoney


• 1Tbspofhotwater

metHod1. Lineasmallcontainerorloaftinwithbakingpaper.

2. Removeseedsfromdatesandaddallingredientsexceptthecoconutoilandwater.

3. Blend on high until completely smooth.

4. Addwaterandcoconutoilandblendagain.

5. Pressmixturefirmlyintocontainer.



8. Leaveatroomtemperatureforabouthalfanhourbeforeslicingtogeta

nice clean cut.


7

Carob FudgeM a k e s 9 s q u a r e s .

Matcha Balls

ingRedients• 1cupofsunflowerseeds

• 1cupofdesiccated coconut

• 1tspofmatchapowder*

• 1tspofvanilla



• 1Tbspofwater

• Pinchofsalt

metHod1. Removeseedsfromdatesandplaceallingredients,exceptwater,infood

processor and blend until the mixture comes together.

2. Add water.

3. Blend again then roll into balls.

4. Placeinthefridgeorfreezer.

*Matcha powder is a highly concentrated green tea powder that

is super high in antioxidants. It has 137x the amount of antioxidants as normal green tea! Hello glowing skin!

8

Matcha BallsM a k e s 1 8 b a l l s .

I like to wrap my bliss balls in cling wrap in sets of two then place in the

freezer in a zip lock bag so they are an easy snack to grab when running out the door.

* t i p *

Crunchy Choc Mint Bliss Balls

ingRedients:b l i s s b a l l s • 1cupofbuckwheatgroats





• 4dropsoftherapeuticgradepeppermintessentialoil

• 2tspofmesquitepowder(optional)


• 2Tbspofwater

metHod:1. Removeseedsfromdates.

2. Setaside1/4cupofbuckwheatgroats.

3. Add remaining ingredients to food processor and blend to combine.

4. Addthereservedbuckwheatandpulsetocombine.

5. Rollintoballsandstoreinthefridgeorfreezerinanairtightjar.

( N U T F R E E )

9

Crunchy Choc Mint Bliss BallsM a k e s 1 8 b a l l s .

m e l t e d c h o c o l a t e d r i z z l e ( o p t i o n a l ) • 2Tbspofcoconutoil



Nut Free Carob Slice

ingRedientsb a s e• 2cupsofdesiccated coconut

• 1cupofsunflowerseeds


• 2Tbspofrawhoney


• 2Tbspofwater

metHod1. Lineacontainerorsmallbakingtraywithbakingpaper.

2. Placeallbaseingredientsintoafoodprocessorandblendtillthemixturecomestogether.

3. Pressfirmlyintocontainer.

4. Removetheseedsfromthedatesandaddtothefoodprocessor.

5. Blend on high until the mixture forms a ball. Add the boiling water and

carob powder and blend until combined.

6. Smoothicingoverbase.



9. Leaveatroomtemperatureforabouthalfanhourbefore

slicing to get a nice clean cut.

10. Storeinthefridgefor1weekorthefreezer

(wrapped in cling wrap) for a month. this makes a great lunch box treat, it’s nut, egg and sesame free so school friendly.

* t i p *

1 0

Nut Free Carob SliceM a k e s 1 0 - 1 2 s l i c e s

i c i n g• 6largefreshdates(medjool)



Nut Free Caramel Balls

ingRedients• 1cupofsunflowerseeds



• 1Tbspofmesquitepowder

• 2tspofcinnamon


• 1Tbspofwater

metHod1 Removeseedsfromdates.

2. Add all ingredients to a food processor and blend until the mixture comes together.

3 Rollintoballsandstoreinthefridgeorfreezer.

1 1

Nut Free Caramel BallsM a k e s 1 8 b a l l s .

Feel Good Tiramisu

ingRedientsb a s e• 1cupofdesiccated coconut

• 1cupofnuts(almonds,Brazil,cashews

work well)




• Pinchofsalt

• 2Tbspofwater

metHod1. Soakcashewsforaminimum4hours,overnightisbest.

2. Linethebaseofa24cmroundspringformpanwithbakingpaper.

3. Add all base ingredients, except water to food processor and blend to form a crumb.

Around20secondsonhigh.

4. Reserve3/4cupofthecrumbmixtureinasmallbowl.

5. Add2Tbspofwatertoremainingmixtureandblendfor30seconds

until it holds together.

6. Pressmixtureintocaketinandsetaside.

7. Add all the ingredients for the tiramisu layer and blend on high to form a smooth

creamymixture.Scrapedownsidesandblendagain.

8. Pourhalfthismixtureoverthebase.

9. Sprinklehalfthereservedchocolatecrumbsoverandpressdown.

10.Repeatwithremainingcoffeelayerandcrumbs.




14.Storeinthefridgefor1weekorthefreezer(wrappedinclingwrap)foramonth.

t i r a m i s u l a y e r• 3cupsofcashews,soaked4hours+



• 1/2tspofvanillapowderoressence

• 1/4cupofcoconutsugar

• 2strongshotsofespressocoffee,

or2tspofinstantcoffeein4Tbsp

of hot water.

1 2

Feel Good Tiramisu S e r v e s 1 2 .

Salted Caramel Cheesecake

ingRedientsb a s e• 1cupofdesiccatedcoconut

• 1/2cupofrawcashews




• 2Tbspofwater

metHod1. Soakcashewsinwaterforminimumof4hours(overnightworksbest)

2. Lineabakingtray/containerwithbakingpaper.

3. Add all ingredients for the base into a food processor and blend to form a crumb,

add water and pulse to combine.

4. Pressintospringformpanlinedwithbakingpaper.

5. Rinsefoodprocessorandaddallingredientsforthecheesecakelayer-

ensuring you remove the seeds from the dates.

6. Blendonhighfor1minuteuntilthemixtureissmoothandcreamy.

Scrapedownsidesandblendagain.

7. Pourmixtureoverthebase.




11. Tomakethechocolatetoppingmeltcacaobutter/coconutoilinaglassbowlovera

saucepan of boiling water.

12. Removefromheatwhenithasjustmelted-beingcarefulnottooverheat.

13. Letitsitfor5minutesandthenaddthecacaopowderandmaplesyrup.Stir

well to remove any lumps. Using a tea spoon drizzle over melted chocolate.


c h e e s e c a k e l a y e r• 3cupsofcashews(soaked)

• 1/2cupoffullfatcoconutcream

• 3Tbspofhulledtahini

• 10largefresh(medjool)dates

• 1tspofpinksalt


c h o c o l a t e s a u c e• 3Tbspofcacaobutterorcoconutoil

• 1Tspofrawcacaopowder


1 3

Salted Caramel CheesecakeS e r v e s 1 0 .

Raw Napolean Ice-Cream Slice

ingRedientsb a s e• 1cupofnuts/seeds



• 2Tbspofwater


metHod1. Soakcashewsforminimumof4hours(overnightisbest)

2. Drain cashews and use a paper towel to pat off any extra moisture at the bottom

of the strainer.

3. Lineacontainer/loaftinwithbakingpaper.

4. Placeallingredientsforbaseinfoodprocessorandblenduntilthemixture

starts to come together.

5. Pressintotin.

6. Add all ingredients except the raspberries to the food processor and blend on high

until smooth and creamy, scraping down sides regularly.

7. Pourhalfthemixtureontopofbase.

8. Pressin1/2acupofraspberriesandplaceinthefreezer.

9. If using frozen berries, defrost the remaining cup and add to the processor.

Blendonhighfor30seconds-1minute.

10. Removetheslicefromthefreezerandgentlypouroverraspberrylayer.

11. Sprinklewithrosepetals(optional)





m i d d l e• 4cupsofcashews(soaked4hours+)

• 1/4cupofcoconutcream


• 1/4cupofrawhoney

• 1tspofvanillapowderoressence

• Pinchofsalt

• 1cup(+1/2cup)ofraspberries

1 4

Raw Napolean Ice-Cream Slice S e r v e s 1 0 .

Coconut Ice

ingRedients• 4cupsofdesiccatedcoconut



• 1tspofvanillaessence/powder

• Pinchofsalt

• 1Tbspofbeetrootjuiceor1/4ofaroastbeetrootor1/4ofraspberries

metHod1. Ifusingroastbeetroot,wrapbeetrootinfoil(skinon)androastforanhour

at180degrees.

2. Removefromtheoven,openfoilandwhencoolenoughtohandlepeelskinoffand

dice1/4ofthebeetroot.Setaside.

3. Lineasmallcontainerwithbakingpaper.

4. Addallingredientsexceptbeetroottofoodprocessorandpulsetocombine.Be

careful not to over blend so it still had the coconut texture.

5. Tip1/2themixtureintocontainerandpressdownfirmly.

6. Addbeetroot/juice/berriestothefoodprocessorandblenduntilcombined.

7. Tippinkmixtureoverthewhiteandpressdownfirmly.Sprinklewithextracoconut.

8. Freeze for an hour.

9. Removefromfreezerandslicewhilefrozen.

10. Storeinthefridgefor1week.

1 5

Coconut Ice M a k e s 1 5 b i t e s i z e p i e c e s .

Choc Peanut Butter Mousse Slice

ingRedientsb a s e• 1cupofpeanuts(+1/4cupoftopping)




metHod1. Soakcashewsinalargebowlofwaterforaminimum4hours,overnightisbest.

2. Linealoaftinorbakingtraywithbakingpaper.

3. Drain cashews. Dry off any excess moisture with paper towel.

4. Addallbaseingredientsintofoodprocessorandblendonhighuntilthemixture

comes together.

5. Pressintothetin/container.

6. Add all ingredients for the mousse layer and blend oh high until completely

smooth, scraping down sides regularly.

7. Pourontobaseandsmoothoutwithaspatula.

8. Roughlychoptheremaining1/4cupofpeanutsandsprinkleontop.


10.Removeslicefromthetinwhilefrozenandremovethebakingpaper.



m o u s s e l a y e r• 3cupsofcashews


• 1/4cupofpreservativefreepeanutbutter




• Pinchofsalt

1 6

Choc Peanut Butter Mousse SliceM a k e s 1 0 L a r g e S e r v e s .

* * buckwheat i s ac tua l l y no t re lat ed to wheat , i t ’ s a re lat ive of the rhubarb p lan t and the buckwheat groats are the seed of the p lan t .

To ab sorb the nu tr i en ts i t ’ s bes t t o ac t ivat e in and for th i s rec i p e i t works much be t t er ac t ivat ed as i t s more crunchy .

To ac t ivat e i t s imp ly soak in water 4 hours , dra in we l l and pu t in the oven , on a l i n ed bak ing tray on the l owes t t emperature or in a dehydrator for abou t 5 hours , or unt i l i t ’ s go t i t ’ s crunch back , or a l t e rnat ive ly bu y i t a l r ead y ac t ivat ed from your hea l th food s tore .

Chocolate Crackle

ingRedientsc r a c k l e• 1cupofdesiccatedcoconut

• 1cupofactivatedbuckwheatgroats

• 1.5cupsofsultanas

• 1/4cupofrawcacaopowder



• 2Tbspofhotwater

metHod1. Linealoaftinorcontainerwithbakingpaper.

2. Add all the crackle ingredients except the buckwheat and coconut oil.

3. Blend on high until the sultanas are all broken down.

4. Addthebuckwheatandcoconutoilandmixbyhand(oronreverseonthe

thermomix, if using a thermomix)

5. Tip mixture into container and press down.

6. Add all the icing ingredients and blend on high until completely smooth.

Itwillbequitethick.

7. Smoothicingovercrackle.



10.Leaveatroomtemperatureforabouthalfanhourbeforeslicingtogetanicecleancut.


i c i n g• 8largefresh(medjool)dates



• 1/2cupofalmondmeal

• Pinchofseasalt

• 1Tbspofhotwater

1 7

Chocolate Crackle M a k e s 2 0 S m a l l P i e c e s .

Chocy Nana Nice Cream

ingRedients• 3largefrozenbananas

• 1/2cupofcashews(soaked4hours+)




• Pinchofsalt

metHod1. Blendallingredientsinafoodprocessor/blenderuntiljustcombined.

2. Servestraightawayforasoftservetexture,orforamoretraditionalscoopof

icecream,pourintoacontainerandfreezefor1-2hours.

3. Removefromfreezerandblendagainuntilit’sjustsmooth,scoopintoan

ice cream scoop and serve.

4. Fortheoptional“icemagic”topping,simplymelt1Tbspofcoconutoil,

stirin1tspofrawcacaopowderand1tspofmaplesyrup.

1 8

Chocy Nana Nice Cream S e r v e s 2 - 3 .

Natures Caramel Slice

ingRedientsb a s e• 1cupofalmonds

• 1cupofdesiccated

coconut


• 1/2tspofcinnamon

• Pinchofseasalt

• 1Tbspofwater

metHod1. Soakcashewsinalargebowlofwaterfor4hours+(overnightisbest)

2. Add all the base ingredients to a food processor and blend on high until the

mixture comes together.

3. Pressintoacontainer/loaftinlinedwithbakingpaper.

4. Addallingredientsforthecaramelandblendonhighuntilthemixtureiscompletely

smooth, scraping down sides regularly.

5. Spoonmixtureoverbaseandspreadoutevenly.

6. Don’t worry about rinsing the food processor before adding the choc layer ingredients.

7. Blend on high, scraping sides regularly, until the mixture is completely smooth.

8. Pourchoclayerovercaramel.

9. To get a really smooth finish, use a wet spoon and dip into water after every use.





c a r a m e l• 1cupofcashews(soaked4hrs+)

• 2Tbspofhulledtahini

• 8largefreshdates



• Pinchofseasalt

A fri end of mine once referred to med j o o l dat es as natures carame l , s ince then every t ime I use them I th ink of th i s and how amaz ing

i t i s that th i s one ingred i en t can be so de l i c i ous ! 1 9

c h o c o l a t e t o p l a y e r • 1cupofcashews



• 2Tbspofcoconutoilor

melted cacao butter


• Pinchofsalt

Natures Caramel Slice M a k e s 1 0 L a r g e S l i c e s .

Mini Lime Cheesecakes

ingRedientsb a s e• 4largemedjool(fresh)dates

• 1/2cupofcashews



• Apinchofseasalt

metHod1. Soakcashewsinalargebowlofwaterfor4hours+(overnightisbest)

2. Placeallbaseingredientsinfoodprocessorandblendonhighuntilthe

mixture comes together.

3. Pressmixtureintosiliconcupcakecases(oracontainer,linedwithbakingpaper)

4. Rinsefoodprocessor.

5. Zestthelimesandreserve1tspfortopping.

6. Add all the ingredients for the cheesecake to the food processor and blend on

high, scraping the sides regularly until the mixture is completely smooth.

7. Spoonmixtureintothecupcakecasesandgentlypatdowntoremove

any air bubbles.

8. Sprinklewithremainingzest.


10. Removefromthecaseswhilefrozen.

11. Leaveatroomtemperatureforabouthalfanhourbeforeserving.


c h e e s e c a k e• 3cupsofcashews(soaked4hours+)

• Juiceandzestof3largeor4smalllimes




• Pinchofseasalt

2 0

Mini Lime Cheesecakes M a k e s 8 .

Berry Soft Serve

ingRedients• 2largefrozenbananas

• 1cupoffrozenberriesofchoice

• 1cupoffullfatcoconutcream

• Pinchofcinnamonor1dropoftherapeuticgradecinnamonoil.

metHod1. Addallingredientstofoodprocessorandblendonhighuntiljustcombined.

2. Serveimmediately.

tHat’s it! Never aga in w i l l you need to duck ou t for i c e cream !

2 1

When I have bananas going overripe I peel them and freeze

them in zip lock bags, ready to be whipped up into an ice cream or banana bread.

* t i p *

Berry Soft Serve M a k e s 2 - 3 .

Lemon Detox Balls

ingRedients• 1.5cupsofdesiccated coconut


• 1/2tspofseasalt

• 1Tbspofrawhoney

• 8-10dropsoflemonessentialoil


• 1Tbspofwater

metHod1. Addallingredientsexceptwaterandcoconutoiltofoodprocessor.

2. Blend on high until the dates are broken down, add the coconut oil and

water and blend again until the mixture comes together.

3. Rollintoballs.

4. Keepinthefridgeorfreezerfor1-2weeks.

2 2

Lemon Detox Balls M a k e s 1 0 .

Jaffa Balls

ingRedients• 1cupofcashewsoralmonds


• 1/2cupofdesiccated coconut


• Apinchofsalt

• 10dropsoftherapeuticgradeorangeessentialoil


• 1Tbspofwater

metHod1. Addallingredientstofoodprocessorexceptoilandwater.

2. Blend on high until the nuts and dates have broken down.

3. Add water and oil.

4. Pulsetocombine.

5. Rollintoballsandstoreinthefridgeforupto1week.

2 3

Jaffa BallsM a k e s 1 4 b a l l s .

Choc Mousse

ingRedients• 1largeripeavocado

• 11/2cupoffullfatcoconutcream(ora270mlcan)




• Pinchofseasalt

metHod1. Blendallingredientsonhighuntiltherearenolumps.

2. Pourintoacontainerandsetinthefridgefor2hours+

3. Servebyitselforwithberries.

4. Keepinthefridgefor3days.

2 4

Choc Mousse S e r v e s 4 .

Ginger Nut Balls

ingRedients• 1cupofdesiccated coconut

• 1/2cupofalmondsorwalnuts

• 1cupofsultanas


• 1/2tspofgroundcloveor1dropofcloveessentialoil

• 1.5tspofgroundgingeror5dropsoftherapeuticgradegingeressentialoil

• 5dropsofWildOrangeessentialoil(optional)


metHod1. Blendallingredientsinfoodprocessoronhighuntilthenutsand

sultanas are broken down.

2. Rollintoballsandkeepinthefridgefor1week.

2 5

Ginger Nut Balls M a k e s 1 0 .

Clean Green Nice Cream

ingRedients• 1/2cupofcashews(soaked4hours+)


• 1.5tspofmatchapowder

• 1tspofvanillapowder/extract

• 5Tbspofrawhoney

• 2largefrozenbananas

metHod1. Addallingredientstoafoodprocessor/blender.Blendonhighuntilsmooth.

2. Pourintoacontainerandfreezeforatleast1hour.

3. Use an ice cream scoop to scoop out ice cream.

2 6

NOTE- because th i s i c e cream is preservat ive free i t won ’ t rema in sof t i f l e f t in the freezer for a l ong per i od of t ime .

S imp ly g ive i t a wh i zz in the food processor aga in and i t ’ s good to go !

Clean Green Nice CreamS e r v e s 3 - 4 .

So there you have it! Enjoy and have fun. These recipes are so easily adaptable, try as you go and adjust to your individual taste.

To keep up to date with the latest events and news at Saucha Living find me at:

Saucha Living pennytodman_sauchaliving

To learn more about essential oils and how they can benefit your overall health email me at [email protected]

s a u c h a l i v i n g . n e t

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