Home Made After Sport Drink

If you are like me when you finish a BIG WORK OUT,  such as a VERY long walk, or big swim you can feel totally drained. This  happens to me when I have sweated ( NOT glow rather real sweat) and been active for more then 2 hours.  I find my body starts to slow down and I feel drained.    This can be an issue if you need to carry on with what  your are doing.

I am currently training for an annual charity walk taking place at the end of July.  I know from my  training and past walks I feel better and preform better when I am hydrated correctly.  This goes beyond just water, its also important to replace lost electrolytes.  After a bit of research and testing what’s on the market, I turned to coconut water – which is effective at replenishing fluids and electrolytes after exercise. It is comparable to other sports beverages.

The only issue I have with coconut water is its sweet/slightly sour taste which I don’t care for.  However, I do like how quickly I  recover when I drink it.  So I  enhance my coconut water by adding fresh lemon juice – to help with the sweet taste,  a pinch of sea salt – to help with the sour taste, and 1/4 tsp. of  magnesium power –  to help my muscle recovery.

I found my perfect electrolyte drink!After sports without the sugar

I started with coconut water, add the juice of a lemon and a 1/4 tsp of magnesium powder. 

YUM Chocolate Mousse – With a Twist!

Oh what a winner of a dessert! 

I am talking a yummy, creamy, full of chocolate goodness Mousse.  But this one is a bit different, along with rich dark  chocolate I added fresh oranges, dates, cinnamon, vanilla and AVOCADO.  The result is the most wonderful whole mouth feel decadent wonder.  This recipe does not contain egg, sugar, or dairy.  Its a whole plant based healthy bomb that just happens to tick all the lovely things about mousse.

Loaded with the good stuff! More Potassium than Bananas.

Using a food processor or high speed blender, this dessert can be yours in 3 minutes.  The only real planning is to ensure you have ripe avocados.  To help the blending process, I do soak the dates in the juice of the oranges for about 10 to 15 minutes or up to an hour.

YUM Chocolate Mousse!

Prep Time: 15 minutes

Yield: 4

1/2 cup

YUM Chocolate Mousse!

Oh what a winner of a dessert! I am talking a yummy, creamy, full of chocolate goodness Mousse. But this one is a bit different, along with rich dark chocolate I added fresh oranges, dates, cinnamon, vanilla and AVOCADO.


  • 4-8 Medjool Dates (type of date), pitted - SEE NOTE
  • 2 large ripe avocados
  • ½ teaspoon cinnamon
  • Zest and juice of two oranges
  • 1 teaspoon vanilla extract or paste
  • 1/2 cup raw cacao
  • pinch of sea salt

Make it like so....

  • Make it like so….
  • 1. Add the pitted dates to orange juice and allow to soak for 15 minutes or up to an hour.
  • 2. Combine all the ingredients in a good powerful high-speed blender starting with the soaked dates along with the orange juice, followed by the avocado, cinnamon, vanilla and cocoa and sea salt.
  • 3. Blend for about 30 seconds until smooth and creamy.
  • 4. Add a splash of water to make a lighter mousse. Taste and adjust if needed.
  • 5. Spoon into a bowl and allow to set in the fridge.


This recipe is loaded with the good stuff:

Fat and potassium from the Avocados Vitamin C from the Oranges Iron and other minerals from the Dates Magnesium and iron from the Raw Cacao

A NOTE ON THE NUMBER OF DATES: If you like less sweet, start with 4 dates. If you are looking for a sweeter mousse add up to 8 dates. Please keep in mind you are also using fresh squeezed orange juice and it can be very sweet also.



Plant Food Bliss

YUMMY Creamy Chocolate Mousse!

Super Food fit for the Gods!

Raw Cacao = Wonder Food

Vit C + Plant bases Iron are a necessary combination

Pure and real food – Dates for sweetness and added iron. Oranges for soaking, adding sweetness and providing the Vit C to help us absorb the iron from the dates.

Sweet – Salt – Lime – for Fresh Fruit or Vegetables

Spring fruit

Spring Dessert for a Mexican themed dinner…spring mango, pineapple and strawberries with fresh lime juice and chili

Chamoy (Sweet – Salt – Lime –Chili) for Fresh Fruit or Vegetables

Prep Time: 10 minutes

Total Time: 10 minutes

Chamoy (Sweet – Salt – Lime –Chili)  for Fresh Fruit or Vegetables

What a great way to enhance the flavor of fresh fruit/vegetables. The lime juice brings out the natural sweetness and the sweet-salt adds a refreshing note and brings out all the natural juices of the fruit and or vegetables. In Mexico this spice mix is called Chamoy and its very popular.


  • Fresh fruit or vegetables sliced into long wedges
  • 1 whole cucumbers 1 or 2 whole carrots
  • 1 whole Mangoes 1 pineapple
  • Sweet/ Salt mixture
  • 1 ½ tsp ground chili ( mild or hot)
  • 2 tsp sea salt
  • 1 tablespoon grated lime zest
  • 75 g coconut sugar (or use white sugar if you don’t have coconut)
  • Plus fresh limes

Make it like so....

  • Select which fruits and vegetables you want. This can be a single item, or a mixed plate where vegetables and fruits are mixed together. Slice into long wedges.
  • Combine the sweet salt ingredients together and store in a airtight container.
  • When ready to serve, sprinkle fresh lime juice over the sliced items. Once done, sprinkle over the sweet salt mixture as a dusting.

Pumpkin and Sunflower Seed Pesto

Pumpkin and Sunflower Seed Pesto

Yield: 2 cups


  • 1 cups raw pumpkin seeds (without shell)
  • 1 cup raw sunflower seeds (without shell)
  • 2 tablespoons extra-virgin avocado oil (for roasting)***
  • 4 tablespoons extra virgin olive oil (for blending)
  • 1/4 teaspoon fine sea salt
  • 2 tablespoons fresh lemon juice, or to taste
  • 2 cloves garlic
  • 1 cup roughly chopped fresh coriander (cilantro)

Make it like so....

  • Preheat oven to 200 C (350 F). Toss seeds with 2 tablespoons of avocado oil and salt then spread out in a single layer on a large baking sheet. Roast until seeds are puffed and fragrant, 10 to 15 minutes, then set aside to let cool. BE CAREFUL CHECK ON THEM OFTEN.
  • Combine seeds in a food processor with ¼ to ½ cup water, lemon juice, garlic, coriander (cilantro) and 4 tablespoons of olive oil. Pulse until mixture forms a coarse paste then season with salt and pepper. Cover and chill until ready to use.
  • *** For roasting at high heat, olive oil is not the best choice. Instead I like to use raw organic avocado oil. If you don’t have this or can’t find it please use coconut oil.
  • Healthful facts about pumpkin and sunflower seeds; they are a great source of:
  • Iron
  • Magnesium
  • Potassium
  • Protein
  • Zinc
  • Additionally, sunflower seeds are a good source of vitamin B6

Protein Cookies

2015-06-16 07.24.17

Protein Cookies

Prep Time: 10 minutes

Cook Time: 30 minutes

Total Time: 40 minutes

Yield: 30-36 cookies

2 per serve

These cookies are great for morning or afternoon tea as well as pre and post workouts. They have apples and almonds for that great hit good fats, fiber, and protein. Just what you need for fuel before or after a workout or just because!


  • 2 medium red (or green) apples, chopped with skin left on
  • 2 cups raw almonds
  • 1 cup shredded unsweetened coconut
  • 2 teaspoons vanilla essence
  • 1 teaspoon ground cinnamon
  • 115 g (4 scoops) of Vanilla Protein Powder of choice
  • 4 eggs
  • 1 teaspoon sea salt

Make it like so....

  • Preheat oven to 180C.
  • Prep baking tray with little oil or use baking paper
  • Combine all ingredients except eggs in food processor. Pulse until pieces are small, yet still chunky.
  • Combine mixture with eggs in a large mixing bowl and mix well.
  • Shape mixture into cookies, I use a tablespoon of mixture, and flatten them out a bit.
  • Bake in preheated oven for 30- 35 minutes.
  • Remove and allow to cool.


These are very filling cookies, two cookies equals a serving.

I would store these little gems in your freezer to keep them fresh for longer. They don’t have preservatives and go soft quickly.


Seedy Orange Squares

The seedy orange squares

Seedy Orange Squares

Prep Time: 15 minutes

Total Time: 15 minutes

Yield: 22 small squares


Seedy Orange Squares are healthy and a perfect snack for everyone. They are yummy, easy to make, and easy to eat, maybe too easy. They tick the "yum box as well as the good for you" box. They are gluten free, dairy free, and nut free. Make a batch today and have them as the go to healthy snack for your action packed weekend.


  • 12 madjool dates, pitted
  • 2 cups organic coconut, shredded, no sugar added
  • 3 tablespoons coconut oil, measured after its been melted
  • 3 tablespoons mixed toasted seeds (pumpkin, sunflower, flax, and sesame seed)
  • 1 teaspoon vanilla extract/paste or powder
  • 2-3 drops of Wild orange essential oil (I used do Terra)
  • 1 teaspoon cinnamon
  • ½ teaspoon clove
  • ½ teaspoon cardamom
  • 1 pinch sea salt
  • Helpful Hint: mix the orange oil into the melted coconut oil before adding it to the mix - it will combined better.

Make it like so....

  • In a dry fry pan, over low heat, toast the mixed seeds. You will want to keep an eye on the pan and keep the pan moving so the seeds don’t burn. When they start to pop and become fragrant they are done. Turn off the heat and add them directly to a blender or food processor.
  • Add in the rest of the ingredients and mix until well blended and sticky.
  • If you have a silicon tray like the one pictured, simply press the portions of the mixture into each slot. I managed to get 22. If not, you can always roll them into balls or press into a shallow pan and cut little squares. Pop into the freezer for about 20 minutes, this will allow you to handle them and remove from molds.
  • Storage, I keep mine in the freezer.


Notes: The selection of seeds is up to you, when I was creating this recipe, I wanted a snack that was packed full of fibre, protein and good fat.

All are good sources of dietary fibre, low GI helping to manage blood sugar. Together, they are a powerhouse of minerals that our bodies love. I choose to combine them because I love the flavor they all bring to the party!

+ Flax seeds – omega 3, great fibre content, antioxidants, copper +Sesame seeds – calcium, iron, zinc, selenium, fibre, iron, manganese, magnesium, vitamin b1, copper +Sunflower seeds – vitamin E/B1,B6 Foliate, niacin, selenium, manganese, magnesium, copper +Pumpkin seeds – magnesium, protein, zinc, iron, antioxidants, manganese

Equipment: You will need a high powered blender or food processor for this recipe