- Melt cacao butter in a bowl over a pan of simmering water and break up the butter if in a block.
- Chop the filling ingredients up — the nuts, dried fruit and goji berries all separately. I use the Nutribullet to do this quickly, but you can do this by hand also if you wish to have a crunchier snack. Some people use the food processor. It really depends on your taste.
- I start blending up the nuts and set them aside, then the chopped-up fruit and set this aside, and finally the goji berries and set them aside.
- Prepare a non-stick silicone 20cm tray and line it with parchment paper.
- When the cacao butter is melted, mix in the cacao powder, almond butter, maple syrup, vanilla extract, salt and the all the blended filling ingredients (nuts and dried fruit etc) and mix everything up well together.
- Now place on a tray and transfer to fridge/freezer. This will set in an hour or two and will be firm to touch.
- Allow to come to room temperature before slicing into 1.5/2in squares. Store in an airtight container for up to three weeks in fridge/freezer.
- Melt butter slowly in a saucepan.
- Add in honey and brown sugar and mix it all up and turn off heat.
- Add in oats, chia seeds, and coconut flakes and mix well together to combine all ingredients.
- Put mixture into a lined baking tray (I use parchment paper) and bake in the oven at 180C for 25 minutes.
- Allow to cool for 10 minutes before cutting up and eating in 2in by 2in pieces (approximately). Flapjacks can be stored in a Tupperware container in the fridge for a few days — if they last that long!
- Note: You could add in some pumpkin seeds or dried fruit. Chang
e around the ingredients in the flapjacks to suit your own taste.
- Place everything into a blender (or Nutribullet). Blend for 20 to 30 seconds, pour into a glass and enjoy.
Nutritional benefits of the smoothie:
- Put the seeds, desiccated coconut, salt, oats, and cacao powder into a blender (or Nutribullet) and blend for 30 seconds.
- Pour the mixture into a medium bowl.
- Add the tahini, melted coconut oil, maple syrup or honey.
- Mix with a wooden spoon until combined.
- Using your hands, roll the mixture into golf ball-sized pieces.
- Store the mixture in the fridge overnight in a sealed container.
- Enjoy! They will keep for a week or two in the fridge — that’s if they don’t
get eaten before that time.
- Preheat oven to 180C. Line a 2lb loaf tin with parchment paper.
- Mash up the bananas in a bowl and set aside.
- Whisk the egg, maple syrup or honey, coconut oil, bananas, and vanilla extract with an electric mixer until combined. Sift in the two flours and mix until combined.
- Stir the chocolate in.
- Pour into a tin and bake for 30 minutes.
- Leave to cool.
- Place everything into a blender (I use the Nutribullet). Blend for 20 to 30 seconds Pour into a glass and enjoy.
- Preheat oven to 160c.
- Mix all dry ingredients except the dried fruit, together in a large bowl. In a small pan melt the coconut oil. When cool add the honey or maple syrup. Pour the coconut oil and honey or maple syrup mixture into the dry ingredients and mix thoroughly.
- Spread the mixture onto two large baking trays in an even layer.
- Place in oven. After 20 minutes toss the mixture around and put it back in the oven for another 20 minutes.
- When granola is cooled, add the dried fruit and mix it around.
Find Mary Carmody on www. marycarmodynutrition.ie; Facebook: MaryCarmodyNutrition; or YouTube: Mary Carmody Nutrition.