Marshmallow granola bars…

I don’t know about you, but I often want a snack and I want it to be healthy. So, these Marshmallow granola bars are just the answer! I love a chewy muesli bar but they are often laden with calories and lack nutritional goodness.  With puffed rice as their base and a combination of seeds and fruit mixed through, these bars are delicious!

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 Serves 12
Preparation time 10 minutes

Cooking time None! But they do need overnight in the fridge to set!

Ingredients:

  • 50g of puffed wheat,
  • 30g of protein (I used Banana flavour but any flavour will work),
  • 50g of seeds,
  • 20g of dried fruit,
  • 50g of marshmallow fluff (I used a sugar free one; this could be substituted for the same quantity of peanut butter).

Method

  1. Line a baking tin with cling film,
  2. Put all of the ingredients in to a mixing bowl and mix until well combined,
  3. Spoon the mixture in to a baking tray and press until well flattened,
  4. Put they tray in the fridge to set and then take out after around 12 hours (overnight is ideal) before cutting in to squares!

Chocolate covered cookie dough Easter eggs… (Guest recipe: @mrshollingsworths)

Easter is totally one of my favourite times of year – spring is springing, we get a four day weekend and it’s completely acceptable to eat as much chocolate as physically possible. What’s not to like!

I wanted to celebrate this year by creating something a little different, because as much as I love chocolate eggs (and boy do I love them), it’s nice to mix it up sometimes too. We’ve got four days after all! Now these beauties may look and sound pretty fancy, but they’re actually really easy to make. You just need a handful of ingredients, a quick whizz in the food processor, and then a dip or three into the most delicious raw chocolate imaginable.

They’re great fun to make with little ones too, and because they have no nasties in they’re a wonderful healthier alternative for big and small people alike! We’ve got through quite a few batches of these already in our house, so something tells me I may be making them all year round!

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Ingredients

  • 1 cup cashews
  • 1 cup oats
  • 1 1/2 cups dates

For the chocolate

  • 1/2 cup coconut oil
  • 4 tbsp cacao powder
  • 3 tbsp maple syrup
  • 2 tbsp cashew butter (or peanut butter)
  • Pinch of Himalayan salt

To make the eggs, simply combine the ingredients in your food processor and whizz for a couple of minutes until a sticky mixture forms. If the dates aren’t super soft, you may need to add a little water in, so add this in one tablespoon at a time until you reach the desired consistency. Shape the mixture into eggs and pop them in the freezer while you make the chocolate (the longer they are in the freezer for the better the chocolate will stick to them when you dip them in).

To make the chocolate, melt the coconut oil in a bowl over a saucepan half full with boiling water until it is totally liquid, then pour this into a mixing bowl, add the other ingredients and stir well.

Remove the eggs from the freezer and dip them in the chocolate one by one, placing them on a flat surface (a chopping board works well) to harden. Repeat as many times as you want – the more times you dip the thicker the chocolate coating will be! After you’ve dipped for the final time, decorate if you like with edible dried petals (I use rose, marigold and cornflower) or just keep them plain – they’ll still taste amazing! Store in the fridge, that is if you don’t polish them off straight away!

Love, Mrs H

xxx

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Goldenberry protein bites…

You’re probably wondering what on Earth a goldenberry is and, to be quite honest, I was too when I received them! So, google (and my life saving iPhone) came to the rescue with all the answers I needed. Basically, a goldenberry is a dried physalis; a Peruvian fruit that has a nice sweet flavour and is high in both iron and fibre. Therefore, I just had to add it to a recipe! 

These bars couldn’t be easier to make; they’re a simple chuck it in the blender and blend until blended kinda thing.. and, if you don’t have goldenberries? Well, sub them for any dried fruit you like! I feel that dried mulberries and apricots have a similar flavour! 

Anyway, find the recipe below! 

Ingredients: 

– 50g of dried golden berries,

– 50g of dried figs or dates,

– 2 packets or 60g of seeds (I used good4unutrition),

– 40g of protein (I used a vanilla flavour),

– 20g of crunchy peanut butter,

– 25g of agave nectar,

– 50g of liquid (I used milk).
Method:

1. Line a baking tin with clingfilm,

2. Pop all of your ingredients in to a blender and blend until well combined,

3. Tip the mix into the baking tin, press down until nice and flat,

4. Pop the mixture in the fridge to set,

5. Cut in to squares and enjoy! 
Hannah x 

Cookie dough bliss balls…

Cookie dough is one of my favourite treats, so when made I came up with this recipe to have it in a healthy way, I just had to share it with you! The combination of proteins, fats and carbohydrates means that these balls make the ideal mid morning snack to keep you full until lunchtime.. without them I would be getting HANGRYYYY!

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Ingredients:

  • 40g of Coconut flour,
  • 40g of Vanilla protein Powder,
  • 1 of each of Whitworths shots; Toffee and Pecan and Raisin and Chocolate,
  • 30g of Coconut and Almond butter (The Pip and Nut Sachets are ideal),
  • 150ml of milk.

Method:

These couldn’t be easier as all you have to do is:

  1. Mix all of the ingredients together until well combined,
  2. Leave the mix to sit in the fridge for an hour,
  3. Roll the mixture in to balls.
  4. Enjoy!

Let me know if you try them and tag me on instagram (@_hannaheats, if you do)!

 

Nutty Chocolate Protein Balls (Guest recipe: @bitesbybecs)

Like many of us, I’m definitely not immune to the 3pm munchies. When work is flat out, my stress levels have crept up and, I get HANGRY… This is torturous… but, thankfully, @bitesbybecs sent me a recipe for a great chocolate alternative that can really help curb that desire for a naughty mid-afternoon snack.

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Enter the nutty chocolate protein ball – jam-packed full of hunger-abating good stuff and super easy to whip up.

Makes 6 protein balls.

Ingredients:

* 30g rolled oats

* 25g cashew nuts

* 25g almonds

* 25g hazelnuts

* 1 tbsp. coconut oil, melted

* 30g raisins

* 1 tbsp. cacao powder

* 1 tbsp. honey

* 25g protein powder (either chocolate, vanilla or unflavoured)

* Desiccated coconut for rolling the protein balls in

 

Method:

1. Add dry ingredients to a food processor and mix until well combined.

2. Add the remaining ingredients and mix to form a sticky dough consistency. If the mixture looks on the dry side then add a little more melted coconut oil.

3. Remove from the food processor and carefully roll into balls, approximately 1 inch thick. Roll the protein balls in desiccated coconut.

4. Store in the refrigerator. These protein balls will last for up to a week. Enjoy!!

If you like this recipe, then follow Becs, a BSc Nutrition student, on her instagram or twitter account.

Chocolate Torte (Guest recipe: @cleansupperclub_)

When a friend asks ‘can you bring a dessert?’ it’s always a difficult choice, do we take one of our delicious raw cheesecakes or this divine (no bake) chocolate superfood loaded torte. It’s tricky as they are both a popular choice. They are brilliant because we don’t have to skip dessert and the other guests have no idea how many health benefits there are to these scrumptious desserts! In fact they’ve no idea they are healthy at all – truly satisfying.

Our Guilt free Chocolate torte is filled with super ingredients, sometimes we don’t know whether to eat it or use it as a face mask! The joy of a raw nut pastry base and cacao filled centre is that the torte remains crammed full of fabulous nutrients.

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Equipment

Flan case -depending on the depth of the dish this recipe will fill a 20 to 23cm dish.
Food mixer
Food processor
Whisk by hand, electric or Food mixer
Cling film

Ingredients

No bake base
300g Almonds or nut mix – split equally between Brazil, Almond, Cashew nuts.
80g /one cup Desiccated Coconut
1 cup of Dates stoned (soaked if they are slightly dry)
3 heaped tbsp. of Coconut Oil gently melted

Chocolate Filling
3 Eggs
3 tbsp. of Rice Malt Syrup
3 tbsp. of Coconut Oil gently melted
100g of Raw Cacao Powder
1 tsp. of Raw Vanilla Powder
1 tsp. of Lucuma Powder (optional)

Method
1. Line the flan dish with cling film or coconut oil (we find cling film easier, particularly if its not a loose bottom dish)

2. In the food processor put all the nuts and blitz until they make a crumble like crumb texture. Add desiccated coconut and pulse a few times.

3. Add dates, pour in coconut oil and then blitz until they are all blended in.

4. Base mix is ready when you can grab a handful, squeeze it in your fist and it stays firmly bound together.

5. Then tip half of the mix into the flan dish, start to firmly press the mix down, to about 0.5cm thick. Do the same with the remaining mix so that it reaches the top edge of the dish.

6. Place the base into the fridge until the filling is ready.

7. For the filling crack all three eggs into a large mixing bowl and whisk until light and creamy colour. We use a food mixer or electric hand held whisk.

8. Melt the coconut oil gently in a medium pan.

9. Once the oil is melted add the rice malt syrup and sieve in the vanilla, lucuma (if using) and cacao powder.

10. Stir together then, tip into bowl with the eggs and whisk until completely blended together.

11. Then remove base from fridge; pour mix into base, using a spatula make sure you remove all the delicious mix from the bowl. The top of the torte should be flat.

12. Carefully place the torte into the fridge. Leave until set.

To serve
We love to serve this torte with fresh mint leaves and berries

bio…

www.cleansupperclub.co.uk

We are two Cheshire based home cooks who love to create healthy and delicious recipes. Our recipes are for easy everyday nourishment, entertaining, fun, energy, delight and temptation but our priority is great family food.

We love sharing our food at friendly home based supper clubs, weekly we can be found testing our recipes on the public at the brilliant Altrincham Market. We are passionate foodie bloggers – currently redeveloping our website whilst busy creating recipes for brands both large and small all from the Clean Supper Club kitchen. Claire & Sarah


CLEAN SUPPER CLUB LLP
Claire Swift & Sarah Biagetti

 

 Raw salted caramel bars 

This recipe is an ideal sweet treat and snack to placate the sweet tooth without the calories yet full of nutrient dense wholefoods. And, moreover, who doesn’t love the current trend flavour combination that is salted caramel? These treats require no baking and are ready almost instantly.


Ingredients:

Method:

  1. This couldn’t be easier; in your blender, simply pop in all the ingredients and blend until they are well combined.
  2. Line a baking tin with cling film and then spread the mixture over the top,
  3. Pop the bars in the freezer for around an hour,
  4. Take the bars out of the freezer, slice and enjoy!
  5. Store in the fridge for up to two weeks!

 

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