Chocolate Protein Mousse in Chocolate Cups



Makes 12

Preparation time: 20 minutes


For Chocolate cups

4 TBSP extra virgin coconut oil

1.5 TBSP cacao powder

1 TBSP raw honey

For chocolate protein mousse

1 avocado

1 scoop Chocolate Optimum Gold Standard Whey

2-3 TBSP water

2 TBSP cacao powder

-Top with raspberries-


Place the 12 miniature silicone patty cups in the freezer. Freezing them will make it easier to set the chocolate cup.

Mix the chocolate ingredients together and one by one pour the chocolate into each chilled patty cup. Place each cup on its side and slowly rotate around so the chocolate covers the sides. Place all the cups back into the freezer.

Mix the water and protein powder together, cut the avocado up and place in a processor along with the cacao powder and mixed protein powder. Process until it turns into a mousse texture.

Take the chocolate cups out of the freezer and peel them out of the silicone patty cups. I used a piping bag to put the mousse into the chocolate cup. Top with raspberries.





Makes: 10

Preparation time: 10 minutes

Bake time: 30 – 35 minutes


For sponge cake

½ cup sifted coconut flour

6 large free range eggs

½ cup of milk of your choice, I’m using my homemade almond milk

2 TBSP extra virgin coconut oil

1 TBSP raw honey

Dash of salt

(optional; dash of cinnamon, nutmeg & vanilla essence)

For chocolate

1.5 TBSP cacao powder

2 TBSP extra virgin coconut oil

1 TSP raw honey

½  – 1 cup unsweetened desiccated coconut

For the cream

See my homemade dairy free whipped cream recipe

For the jam

See my strawberry jam recipe


Combine all the dry ingredients together. Whisk the eggs in a separate bowl, once whisked combine them with the dry mix. Add the honey and coconut oil and mix until evenly combined.

Pour the mixture into a grease proof tin and bake at 170° C (338 F) for 30 – 35 minutes.

Allow the cake to cool. Once cooled cut into squares.

Mix the cacao, honey and coconut oil together and coat the cake with the chocolate then roll the cake into the desiccated coconut.

Place the lamingtons in the fridge or freezer for about ten minutes to allow the chocolate to set.

Once the chocolate has set sandwich two of the lamington pieces with the cream and jam.

Chocolate Lava Mug Muffin



Serves 1

Preparation time: 2 minutes

Cook time: 1 – 2 minutes


For muffin:

2 egg whites

1 TBSP cacao powder

2 TBSP coconut flour

1 TSP raw honey

½ TSP baking powder

Dash of water

For topping:

1 TBSP extra virgin coconut oil

1 TBSP cacao powder

1 TSP raw honey

See my homemade strawberry jam recipe for the strawberry topping

1 TSP chopped peanuts


Get a microwavable mug, add the dry ingredients first and mash them up with a fork or spoon to ensure there are no clumps. Add the wet ingredients and mix well.


Microwave for 1 – 2 minutes.


Mix the cacao powder, coconut oil and honey together to create the chocolate.

Cover with the chocolate, strawberry jam and peanuts.

Chocolate Protein Balls



Makes 14

Preparation time:20 minutes

Setting time: 20 minutes


For protein balls:

2 bananas

5 scoops ( 2.5 cups ) Chocolate optimum gold standard whey

3.5 cups oats of your choice, e.g. GF, rolled etc.

1 TBSP cacao powder

For toppings:

1/4 cup unsweetened desiccated coconut

1/4 cup crushed peanuts

1/4 cup crushed almond flakes

1/2 of my homemade dark chocolate


Mash bananas then add the protein powder and oats, combine all ingredients thoroughly.

Place mixture in the fridge for 10 minutes to allow it to harden, this will make it easier to roll into balls.

Wet hands before handling the mixture, roll into balls.

Roll into the various toppings.

Set in the freezer for 20 minutes.

Top with dark chocolate.

Keep refrigerated.

Chicken Veggie Patties



Makes 12

Preparation time: 10 minutes

Cook time: 40 minutes


1 kg chicken mince

250 grams cauliflower

250 grams broccoli

400 grams egg whites

1 TBSP Himalayan pink salt

1 TSP garlic powder

1 TSP onion flakes

1 TBSP paprika

1 TBSP Italian herbs

Optional- bacon layers, fried eggs and tomatoes.


Cook the mince and add all the spices.

Process the cauliflower and broccoli until it is fine.

Mix the egg, veggies and chicken together. Cook on a non stick frying pan.

Beef & Bacon Bagel Burger



Makes: 4

Preparation time: 20 minutes

Cook time: 40 minutes


For beef bagel burger

½ homemade pizza sauce

1 Kg extra lean beef mince

2 free range eggs

(add additional vegetables if you like e.g. onions, capsicum)

For filling

½ homemade pizza sauce

4 strips of bacon

4 free range eggs

Cheese you can find lactose/ vegan cheese if needed.

(add salad if you wish)


Make the pizza sauce and separate it, half for the beef bagel burger and use the other half as a sauce condiment.

Whisk two free range eggs together and combine in a bowl with the mince and ½ of the pizza sauce, mix thoroughly.

Separate this mixture into four (you can make mini ones if you wish to make more than four but they will shrink when baking), roll them into balls and make a hole through the middle to give it a bagel appearance. Bake in the oven at 200 degrees Celsius. When they have cooked for about 30 minutes turn them over and they should be done at 40 minutes (if you are making four large ones).

At the 30 minute mark you can start cooking your bacon and eggs.

Cut the bagel burgers in half and when plating the bagel burger start by laying down the bacon first this will give you a solid base to load on. Second add the cheese, then the remaining pizza sauce, then the egg and add salad if you wish.

Spicy oven baked chicken




Serves 4

Preparation time: 10 minutes

Cook time: 30 – 40 minutes


4 chicken breasts

For the coating:

1 TBSP melted extra virgin coconut oil

½ cup sifted coconut flour

¼ cup unsweetened desiccated coconut

2 TBSP chilli powder

2 TBSP paprika

1 TSP Himalayan pink salt

1 TBSP thyme

For the filling:

2 TBSP extra virgin coconut oil

1 TBSP raw honey

1 TBSP cashew butter

1 TBSP Italian herbs

1 TSP garlic powder


Turn your oven onto 190 degrees Celsius ( 374 degrees Fahrenheit).

Work with three separate bowls, one for the 1 TBSP of melted coconut oil, one for the filling and one for the coating. Make sure the filling and coating have been mixed thoroughly in the separate bowls.

Wash chicken and make a  5 cm incision in the thickest part of the breast.

Coat each breast in the melted coconut oil.

Add the filling to each breast.

Coat each breast with the dry mix.

Bake in the oven, about 15 – 20 minutes later turn them over and cook for a further 15 – 20 minutes.