Iced Tropicana Delight

by Vashte on October 16, 2014

raw- paleo – vegan – wholefood – smoothie- weightloss – fatloss – organic – glutenfree – celiac Tropicana Delight

Ohhh I can hear the bongo drums.. hips are starting to wiggle (lol) .. the sun is shining… the water calls.. ah yes, the sweet sound of Summer approaching.

My favourite time of the year is NOW. Spring! Flowers bloom and there is a sense of starting over once again. A general upbeat tempo in the air, no one can put their finger on it but for me, it happens every Sept and Oct. OK mostly – there have  been a couple of off years, but we choose not focus on them. Brilliant months!!


I’m sharing with you a fabulous smoothie I created the other night. I had a mother of a sweet tooth and for the life of me, I was not leaving the kitchen! How funny.. creating and playing. It gives me a sense of freedom and respite as I trial new ideas in there. Curbs that hankering as I make something delicious from my Wholefoods Kitchen.  

My, my..  hasn’t the world changed for me… as I hope it changes for you too. A life remaining the same is rather a dull life and far too ordinary.

When a sweet tooth for me hits, very rarely am I off to buy rubbish from the shops. But it can happen. I prefer..and so does Craig, that I head to the Creative Lounge: My Kitchen and start playing in there!

Healthy Sweet Treats that won’t send your, or my blood sugars into a rage- and far surpass the flavours available from cheap, poisonous ingredients…out there… ewwww

This tasted as good as it looks- I hope you think it looks lush!

Tropical Delight

A perfect and easy smoothie for any time, any day and is sure to curb that sugar craving.. but you probably don’t get those.. maybe it is just me… lol.

I have balanced the sugars from the fruits with avocado and activated nuts.. which I then stir fried in coconut oil and coconut nectar… you know I bat for most sides when it comes to food- if you are a raw foodist- just don’t cook the nuts- boom. Happy days  :)

Cashews are my nut of choice here- they produce a creamy texture- which is why they are used in so many raw food recipes.

Avocados are used in smoothies 90% of the time in my Wholefood Kitchen as they also create a delicious creamy texture, balance out sugars, and help with fatloss.

Using the nuts and avocado you are sure to enjoy a filling and delicious smoothie- beyond all your wildest dreams! These are the ‘secrets’ behind all those amazing smoothies out there.. now you know.. no excuses at home! Also a great way to sneak Avocado into picky kids foods. – They get a treat they think is icecream- you have a giggle and enjoy the balanced behaviour after one of these as opposed to the anti freeze, refined sugar laden icecream sold for kids….

Enjoy. I am SURE you will as much as we did :)

For a discount on the best coconut nectar available click HERE for the code and HERE for the website. Have a good squizz around. I love their products. You will get 15% off any product using my discount- because we lurve you for hanging out here with me.

Iced Tropicana Delight Tropicana Delight


  •  100 ml Almond Mylk- or any non dairy milk you like. Coconut milk is yum. If you want my recipe for nut mylk, click HERE.
  • 1 banana- frozen to create more ice-cream effect- but it can be fresh.
  • ¼ – ½ cup cashews- activated (soak them for a minimum of 30 mins max 6 hours = activated)
  • ¼ to ½ avocado. I usually use ½ – I love them.
  • Organic Vanilla. You decide on how many drops.
  • Coconut Nectar from Purely Natural– oh my Lord I love this stuff.  I added quite a bit this evening- I wanted that sweetness without the guilt.
  • Ice- loads to create your ice-cream thickness

Blend baby blend!!

Pour into a wine glass! That’s what they are good for these days in my house!!

Top with cashews – stir-fried in coconut oil and coconut nectar if you really want to go wild, sweet cacao nibs – again from Purely Natural (this website is very addictive 😉 ), I had some dried blueberries so added those and then…. Drizzled some more coconut nectar.


Enjoy- please share with anyone who might like this as an alternative to the usual sweet dead food we eat as a human race!! Tag me in on any pictures you take!! @vashte1


wholefood workshops – weightloss – fatloss – smoothies – rawfood – vegan – paleo – realfood

Wholefood Workshops With Oct-Nov-Dec 2014

Are you confused about what is healthy and what is not?

Would you like an introduction to new ingredients, and how to cook them or use them in meals and snacks?

Do you want some inspiration for snacks to go- kids lunch boxes – your lunchboxes – dinners- breakfasts?

Do you want to know how to start eating healthy without it costing the earth?

I invite you to come along to any one, or many of my wholefood workshops coming up between now and early December. We ran two in September- the review is HERE. Take a read to find out what other people think of them- and then book your spot!

First come- first serve with Vashte’s Wholefood Workshops.. so either email me here: or call me here : 0419 275 910 to secure your ticket! Simple !!

Wholefood Workshops

My workshops are:

  • Simple
  • Clear
  • Fun
  • Informative
  • Cover many styles of ‘food’
  • Do not use over processed, refined ingredients.
  • Show you how to shop local and buy seasonal to keep quality high and cost down.
  • Keep it real. Keep it Simple. Keep it valid for your busy lifestyles.

So – I’m running themes for these workshops:

Lighten Up! It is Summer!!

fat prepare to die

  • Want to know how to eat and lose FAT?
  • Want to lose weight?
  • Want to gain muscle?
  • Want to get lean– it’s Summer pretty much now…
  • Want to stop dieting and get off the yoyo cycle?
  • Want to transform your body without starving yourself?
  • Want healthy snack ideas?
  • Want fast healthy meals?
  • Wonder why you train so hard but still can’t lose that last 5kgs..1kg…20kg? ….

– Book in for:  Saturday Oct 18th or Sat 1st Nov 2014.


A Healthy, Wholefood Christmas:

Christmas John-4-14

Christmas is coming- it is practically here.. so lets get prepared this year. If you want:

Ideas on how to have a delicious, healthy Christmas without the gross sugar overload that comes with it.

Delicious recipes for a perfect Summer Christmas.

A Christmas where you can eat and enjoy treats without feeling sick by lunch.

A Christmas where you have no guilt from the food you eat because you know the ingredients are healthy and whole..

The most amazing Christmas ever– eating food you can hardly believe is good for you..

Then join me on: Saturday 15th Nov 2014


The final Wholefood Workshop I have set is early Dec…


Healthy Sweet Treats

We are all busy at this time of the year..all heading to parties and social gatherings.. all eating and drinking more than usual..

So if you want ideas on HEALTHY SWEET TREATS ..this workshop is for you.

If you would like to make treats for you, and the whole family that won’t make you or them sick, fat, or bloated…

If you want to get rid of the guilt..

If you want to enjoy some sweetness without the after-effects..

If you want to enjoy healthy whole food- that is less likely to disrupt your blood sugars, your thinking, your size..

email me or call me for your space on Saturday 6th Dec .



Why miss out when you have goals for your health? You don’t have to.

Why go on a ‘diet’ especially at this time of the year… When you all know they just don’t work.

Why feel guilty when you have a desire for something ‘you think you ”shouldn’t”  be eating” ….. maybe you can…. same-same…but DIFFERENT….

When you come to a workshop with me- I will get you involved in the kitchen to give you confidence, a hands on experience, pack it with fun, and show you how to use ingredients that the body just loves… no genetic modification- no refined sugars- no fake food – no DR FRANK-EIN- FOOD.

When you come to a workshop with me- you have a load of laughs and get plenty of really neat ideas to share with your family and friends.

It is high time we took back ownership of our health- and our food is just one place we can start.

Food is fun- it can be– it is in these workshops!!

Email or call me now to grab your spots for this end of year– and make 2015 – more healthy, more whole, and more in control than ever before- with ease, simplicity and basic foundational skills.

It is time for YOU.

It is time to get creative and actually achieve your goals in health..and all areas of life!

‘Start NOW by making that call!

See you in workshop!!

Wholefood Workshops With Oct-Nov-Dec 2014

xx Vashte xx


m: 0419 275 910








Spelt Double Choc Chip & Walnut Cookie!!

by Vashte on September 5, 2014

Ancient grain – wholefood – low gluten – low sugar – all natural – baking- weightloss -fatloss – vegan

Spelt Choc Chip and Walnut Cookies -

Who doesn’t love a cookie every now and then? Apparently they are ‘ bad’ for you… well that all depends on the ingredients doesn’t it! My cookies are mouthwateringly delicious – white flour free! White sugar free. Vegan. So enjoy with a lovely cup of green tea ( my preference is Madame Flavour– love her teas). It was a rainy day this cookie day so I had my ugg boots on and a plate of three- all to me. Happy days!


These cookies do contain some gluten as spelt has gluten- low gluten- but it’s gluten. As spelt is an ancient grain it is much less refined than regular flour. If you are ‘gluten intolerant’ try spelt – many people can enjoy this ancient grain. If you are a celiac like me – you will need to use a different flour- I give you some options below- and a couple of different photos subbing out the spelt to make them celiac friendly. Wholefood, healthy cooking is really all about understanding ingredients and knowing how to manipulate recipes to suit your digestion and palette. SO have fun with food- like I do!

I am not a ‘baker’  – I predominately make raw treats (without too many nuts and dates..); smoothies; and slow cook or dehydrate. But why put oneself in a box- if I can create these delicious morsels- so can you !!


What you need: 

  • 1 cup organic spelt flour
  • 1 teaspoon baking soda
  • 1/2 tsp Himalayan salt
  • 1/4 c almond mylk (homemade if you have time !) HERE is how to make your own mylk. It is easy.
  • 1/4 c melted virgin coconut oil
  • 1/4 c coconut nectar – these are not sweet cookies- if you want them sweeter- you need to add more nectar..but make the recipe first-we eat too much sugar today…..
  • 1 tspn organic vanilla paste – from the supermarket even!! It is heaven :)
  • 200 gm good quality dark chocolate (75% cacao or more!)
  • 1/4 c chopped walnuts

How to Make it Work:

  • Preheat the oven to 150C and line a baking tray with baking paper.
  • Sift spelt, baking soda together in a bowl then add salt.
  • Pour in melted coconut oil, almond mylk, coconut nectar, and vanilla – mix.
  • Add chocolate pieces (keep them chunky!) and walnut pieces leaving a little chocolate and walnut aside to sprinkle on top as decoration.
  • Wet your hands slightly and then roll into balls then place on the baking paper. If you make them big- they result in big cookies. Make them small – they are small cookies!
  • Dip a fork in spelt to lightly cover the prongs and use to flatten the cookie out. Make them quite fat if you like a chunky cookie.
  • Bake for 10-20 minutes. Keep an eye on your cookies as they are easy to burn. They are ready when they are a light brown colour all over- they need to be baked through to the middle. Watch the middle cookies- some ovens cook the cookies on the outskirts faster than the middle ones.
  • When they are done, let them cook for 3 minutes or so, then remove with a spatula to place them on a cooling rack. The longer you leave them on the baking tray- the longer they contunue to bake. They will be quite soft but will harden when they are cool.

Your house should smell amaaaazing! That vanilla is yummmmmy!!! I love my cookies warm- so go ahead – enjoy  one  before they become all boring and cold and…everyone else eats them!!

I pulled mine out a tad too soon so they were a little too moist- I use my dehydrator to finish the job when I do that – they go in for 30mins  or so on 45C – it made them perfect. I slightly over cooked my other version (with no spelt) so was extra wary on these.. !!

spelt double choc chip and walnut cookies

Non gluten version:

for celiacs like me!!!

Sub out the spelt for

  • 1 cup of almond meal. Almond meal is simply almonds ground to a flour- I ground mine but left them quite chunky. You do need a fine meal otherwise you end up with quite a wet cookie which is harder to get firm.
  • add 1/4 c coconut flour as well.
  • I took the coconut oil out completely as nuts have their own healthy fats. You don’t need more.

The oven needs to be lower- so set for 130C and bake for longer at the lower heat. This will help ensure you get a crispy cookie without burning the top like I did first time round. Bake for 20 mins keeping a close eye on  them. I popped mine in the dehydrator once they had cooled for 20 mins or so- the dehydrator rocks!  If you don’t have a dehydrator and try this version- pop them in the freezer once they are cooled! Yes really! They end up deliciously crunchy and won’t freeze. Nuts in the freezer are the best place to keep them as they keep their crunchiness there- especially if they have been activated and then dehydrated. (Bonus tip!!)

Next time I make these babies- I will add raisins and take out the walnuts. Keeping the chocolate though thank you very much!

So this is my mixture using my ground almond meal- it can be easier to buy the almond meal if you don’t have the best food processor. See how chunky and nutty it looks? :

almond meal double choc chip and walnut cookies


If you make these – let me know how you go! Leave a comment below! They didn’t last 24 hours in my house!!!

Makes 9 big fat cookies.

This is the finish product for the almond meal double chocolate chip and walnut cookies. With Madame Flavour tea.. of course !

Leave me a comment- make them! Tell me your adventure in the kitchen!!!! I love sharing!!!

Almond Meal Double Choc Chip and Walnut cookies







What is wholefood??



noun-  British  “ food with little or no refining or processing and containing no artificial additives or preservatives; natural or organic food.”

Wholefood Workshops Gold Coast September 2014 dates!

If you ask me  – ‘Wholefoods’ is a fancy way of describing ingredients that are as natural as we can get them, with  minimal  interference from  mankind. Step AWAY Monsanto.

  • Do you want to learn some simple basics in wholefood cooking so that you can step away from the microwave and eat fresh meals?
  • Do you want to come home to a meal that you prepared before you left for work.. yes in the little time that you have – with it cooking and ready to eat the minute you walk in the door?
  • Do you want to learn the truth about how easy it is to make healthy meals and snacks without spending your life in the kitchen, being a chef or employing one?
  • Do you want to empower your children to learn how to feed themselves when they leave home without relying on fast food? Do you want your children to outlive you- the parents? …..
  • Do you want to reconnect with your family? Meal times and preparing meals can be the best times to do this!
  • Do you want to learn how to make some of the delicious recipes I frequently share on instagram? 
  • Think you don’t have time? I can show you that you do!
  • Think you cant afford it? I can show you that you it is possible.
  • Think it is too hard? I can show you how easy it is! And FUN!!
  • Think it is all overwhelming? I can start you off by introducing you back into the kitchen. Cooking comes naturally to ALL of us. I guarantee you, if you had asked me 10 years ago if I would be hosting wholefood workshops I would have fallen over laughing. Wholefood cooking is ingrained in our genetics. It is how we survive and thrive. Natural foods create an energetic response in the body AND brain, that no pharmaceutical pill can give you. Precisely the reason why they want you eating that DEAD food!

There is no money in healthy people. 

  • Do you want to reduce and even stop visiting a doctor eventually because you are so well no illness can come near you? Through wholefoods you can do this. 

Come along and have some fun with me!  I keep things simple- why complicate lives even more??!! Simple flavours- massive impact!!

Wheatfree Pizza

These workshops are for anyone wanting to get their toes wet in the kitchen! Well fingers at least!! They are for people who care about their health,and want to live a long, healthy and prosperous life. They are for people who want to empower themselves with the knowledge of how to whip a delicious meal in a matter of minutes- filled with nutrition, life and health! They are for you and your friends!!!!

I want to show you that food is not the enemy! Food is your friend! Master simple food and you master so many aspects of life. Food is fuel to your body and mind – lets quit abusing this body we rent so that it can go the distance with us for all our days here on earth!

Come along- get involved- dispel old belief patterns and empower yourself with simple techniques for your benefit!

Chia Snacks

“Beyond all else I wish that you prosper and be in health according to your soul prospering” 3John2

Choose a Saturday to come along to!!!

Email me at this address: Give me your name, email address and phone number- and I will contact you to secure your space.


These sessions are designed to show you the way I eat. If you like it, do more of it! If you don’t then take any learning you get and discard the rest. -Empowering people. Empower yourself.

xx Vashte xx



Wholefood Workshops with Vashte: COMING SOON!

by Vashte on August 17, 2014

wholefoods; glutenfree; celiac; weightloss; fatloss; sugarfree; raw; slowcooked; paleo; workshops; 100% natural; smoothies

Ok my friends. Here it is- the long and the short of it. My last post was in May 2014- it was all about ‘seasons’  in life. I took an unexpected ‘season’ off this site- so I have missed it, and you unless you are connected via instagram or facebook, in which case you will know I have been cooking up a storm!

Sweet Potato Soup

Me- I have little patience for anything technical. This means the cleverness of blogs (I really don’t understand how this thing works.. ) I just lost my entire blog by pressing the F5 key to reload the page… so at this moment I am slowing my breathing down and focusing on relaxing instead of doing what I instantly wanted to do: throw this thing out the window and communicate telepathically with you all. So you see- we all need a good coach in life – even the coaches themselves!

I’m good in person. So I am going to do more of what I am good at! Being around people!!

Wholefood Workshops with Vashte are coming!  They will be: Hands on, you will get down and dirty in the thick of things, you will create master pieces in moments, have fun and learn loads whilst being in a fun, safe environment and sampling the goodies to take home and/or gobbling them up right then and there! And they will be fun! Did I mention fun?!

Wholefood Workshops with Vashte

Wholefoods means making food from scratch with REAL ingredients. No refined sugars, no gluten just delicious food anyone can make… .once shown how.

My Wholefood Workshops will show you how easy it is to make nutritious, delicious meals in moments- food that anyone can eat and LOVE be they:  a calorie obsessed teenager; sweet tooth; savoury tooth;  ‘no time to cook’ Mum or Dad, and especially for the fitness fanatic  spending hours in the gym, on the track or bending it like Beckham in the yoga studio. Have you ever wondered why you spend so much time training but cannot seem to lose the weight? The answers will be in my Workshops!!!! Unlocking the secrets to all the questions you have about healthy wholefood!!! Yay!!

Wholefood Workshops with Vashte will not fall into any cooking ‘category’. They revolve around the food I eat to keep me healthy, lean and energetic. They will include:

  • raw food
  • cooked food
  • slow cooked meals
  • vegan food
  • vegetarian
  • carnivore
  • paleo
  • nuts and without nuts.
  • grains but mostly no grains.
  • natural sugars and how to use them. No refined sugar.
  • celiac meals.
  • smoothies- green and others !!

And certainly not limited to those.

Wholefood Workshops with Vashte are designed to get you involved, have fun and meet new like minded people. I want to show you how easy it is to make delicious food from scratch in moments.

Wholefood workshops with Vashte will show you how to save time AND money for meals.

Wholefood Workshops with Vashte will be 100% natural, or course, as this has always been and will always be my mandate. 

Vashtes Green Smoothie

Are you keen?

Workshops will be small to maintain a relaxed intimate group. The first people to be notified are those who have subscribed to this site ( it’s really easy to subscribe- it is the top right hand box…;) Register your interest in the comments below after subscribing, and or email me here:

Vashte and Raw Protein balls

Coming soon to the Gold Coast! 


Food Made Fun!

Showing you how Food is your Friend, and not your enemy!

Watch this space!!!

Know this: “If the diet is wrong medicine is of no use. If diet is correct medicine of of NO NEED” – Ayurvedic statement.

I am an advocate of preventative medicine through healthy living: Body, Soul and Spirit. Too many people I love have been affected by serous illness and even death. It is high time to move and make some waves. 

Come along to a workshop, have some fun and learn some tricks to keep your taste buds and appetite happier than you have ever experienced them.  Watch the weight fall away WITHOUT BEING ON A DIET.!!!!!!

Live Your Life OutLoud– for a very long time.

xx Vashte xx




Organic Coconut Power Balls

by Vashte on May 18, 2014

– for superheros….as well as the rest of us;)

-raw, celiac, gluten/dairy/grain/wheat free, wholefood,all natural, no added sugar, vegan, paleo coconut power balls

My coconut protein power balls help combat those mid morning cravings, and mid afternoon slumps. And work for pretty much any time of the day … if we snack, we might as well snack on food we know is healthy, and food we have made ourselves. Right?

Cravings can happen when the body’s blood sugar levels drop too far. Once blood sugar drops too far, the body takes over and seeks food high in carbohydrate (sugar) because it knows this type of food is the fastest ‘hit’ for immediate energy. Think breads, biscuits, chocolate, sugar… these all produce an immediate ‘hit’ in energy, or ‘high’ ….shortly followed by those ‘crashes’.

These ‘high’s and low’s’ are ‘normal’ for many people eating the way many people eat today.

We can avoid them by ‘smart’ eating. My organic coconut power balls are what I call ‘smart food’.  Avoid the yoyo effect of ‘high’s and lows’ which result in exhaustion, mood swings, irritability, weight gain, illness…by preparing snacks like these! Delicious and easy to prepare you might be amazed at how simple it actually is to eat well! HERE are other easy, delicious snacks to prepare for the week at work; for the kids; for social occasions. coconut power balls

All my RECIPES are made from natural and healthy ingredients, easily sourced from either the supermarket, health food shops or even online.

My organic coconut power balls consist only of ingredients that are good for you; they are high in protein; high in essential fats and contain NATURAL sugar. Natural sugar in moderate amounts is OK for most people but always try to keep sweet treats to a minimum, even when they are ‘natural’ . Unless you are some kind of elite athlete, chances are you, like me, eat too much sugar. Let’s get real on that :) My organic coconut power ball is good for a snack, and one is enough as a snack- so always be mindful of ingredients and quantities if you really want to have a balanced ‘healthful’ diet.

The great thing about my power balls is this:  because they have a balance of essential fats and proteins, those fats and proteins balance the release of the natural sugars into the body and brain. They slow the release of sugar down. This is a good thing! Because nutrients are released slowly, we are less likely to experience those ‘highs and then lows’ from other carbohydrate sources. We are then satisfied with a delicious sweet snack- satisfying that sweet craving or desire. The feeling of fullness or satisfaction lasts longer- until the next meal, be that lunch or dinner. We stay balanced in thought and nutrition so therefore function more efficiently. No more bingeing or spending all your time thinking about food!!

Win -win- win!

YOU stay in control of YOU :) The key to controlled, fun and enjoyable eating is balanced nutrition with whole food ingredients.

Food is our friend. Food is not the enemy. All we need to do is understand how it affects our body’s, and then we can make educated, personal choices, knowing the consequences of our own actions. WE take back control of what our very own bodies are doing.

It all makes perfect, logical sense, once we dig a little deeper and ask the right questions from people who actually care.

Please feel free to peruse my plethora of healthy meals, snacks and drinks. They are all delicious and super easy to make. The road to health is started by making one step. So try a recipe. Try this one!! Or try any other on this site! They are all free!! And always have fun taking them for a test run!

The secret ingredient to any delicious meal/snack or drink is this:

LOVE coconut power balls

What You Need:

  • 1 Cup Organic Almonds. (activated is best) – Ground them. Or you can use almond meal which is simply ground almonds.
  • 1.5 Cups date paste. (Date paste is just dates soaked in water 1:1 ratio for 6-12 hours then blended to make a paste).
  • 1 Cup dairy free protein- use pea/hemp/rice. Non flavoured. Make sure there are no added ingredients.
  • 1 Cup shredded coconut
  • 1 Cup Cashews (activated is best.) Cashews give a mixture a creamy taste and texture.
  • 3/4 Cup Brazil Nuts (activated is beast)
  • 1 Cup shredded coconut.
  • (Optional) Dried fruit like sultanas, goji, inca, dried apricot….

How To Make It Work:

Ground all nuts in a food processor or blender. I ground mine to a ‘flour’ consistency for this recipe but you can have chunks if you prefer that consistency in your powerballs. Chunks can be quite a nice surprise.  Once the dry ingredients are ground, add the remainder to your mixture. I recommend mixing in a bowl with a wooden spoon. The date paste will bind the mixture, add water if you find the mixture too dry. A wet mixture is good as your balls or bars will dry in the fridge once covered with desiccated coconut or coconut flakes. coconut power balls

Use gloves or wet your hands when rolling into balls to avoid the mixture sticking to your hands. Make sure you taste test along the way. If you want your mixture tasting sweeter add some raw honey, or more dates/date paste. This is a raw recipe- so be aware that how your mixture tastes is pretty much how the end product will taste.  Add any extra treats here like goji, sultanas, dried apricots…..

Make into balls small or large depending on your preference.

Roll your balls in desiccated coconut or coconut flakes, then place in a container for storage. Store in fridge for approx 2 weeks.


Conventional oven: Shape into bars as seen in my image above with the green tea. Place on a wire rack in an oven set on the lowest setting possible- approx 60C. Leave in the oven, with the door ajar for 30-60 minutes. (You can also do the same with the balls if you like) The balls and bars are ready when there is a slight coating on the outside, ever so slight. Keeping the door open will keep the oven at approx 40C which qualifies for raw food. Best to keep an eye on them every 30 minutes to be safe. Allow to cool and store in the fridge.

Dehydrator: Shape into balls or bars and place on trays at 42C for approx 3 hours or until the outside is slightly dehydrated. Allow to cool and store in fridge. coconut power balls


xx Vashte xx





Organic Coconut Sugar

by Vashte on May 16, 2014

I quite like fresh coconut.

You may have noticed a number of my recipes include coconut water, coconut milk, coconut oil, coconut flower nectar, coconut cream, coconut flakes, desiccated coconut, and coconut sugar. …the list goes on…:) coconut water

 Fresh is always best. Coconut water for example, is easily accessible from any supermarket in the fresh produce section as a fresh, real McCoy young baby coconut. Young coconut is white on the outside, very different to the brown skin of an older coconut. Old coconuts have very little water and thick flesh inside. These are not the coconuts I use in my kitchen. You just need a butchers knife to crack the sucker open. I can do it, so you can too. Coconut water sold in cartons and cans has pretty much lost all nutritional benefit and is just another form of lolly water, despite them having only one ingredient listed: coconut water.  Preservatives are added to keep the coconut water shelf stable- thus rendering it …lolly water. (Makes you feel healthy buying it do a whole heap of other non healthy items marketing as ‘healthy’ on our shelves, with a very ‘healthy’ $ value. Buyer beware). I still drink it occasionally but I am aware that it is just another form of lolly water, and that is my choice, fully armed with this  knowledge! Better than any fizzy drink hands down.

coconut flesh and water

I’ve been playing with organic coconut sugar a bit lately. I made some delicious icecream..yummmmmm. If you like toffee, go buy some organic coconut sugar from your local health store. Sugar is sugar my friends. We all eat too much of the stuff and I am not a huge fan but sometimes a bit of extra sweetness is nice. Choosing Organic Coconut Sugar could be a more healthful option of you are starting on the road to healthful eating, have a sweet tooth, or just want to add another great ingredient to your more healthful pantry.

icecream by

Coconut Sugar is a little ‘brown sugar’ tasting. It is mineral rich; has a low GI of 35 (so is less likely to spike blood sugar levels resulting in cravings and mood swings..) and is a great cane sugar alternative, well actually… any sugar alternative especially table sugar. Throw that shyte out!! Right now!!) Coconut Sugar is produced from the coconut palm blossom before the nut is formed. It is a crystallised version of coconut flower nectar which is also deliciously sweet. Coconut Flower Nectar comes in a syrup form, much like golden syrup- but much healthier.

Coconut sugar, unlike table sugar or brown sugar, is minimally processed and has not been filtered. Again, if you like toffee- you will like coconut sugar.

Coconut Sugar is a rich source of potassium, magnesium, zinc and iron.

Compared to brown sugar, Coconut Sugar has twice the iron, four times the magnesium and over ten times the zinc!

Coconut Sugar is unfiltered, unbleached and preservative free, unlike regular table sugar or brown sugar.

Coconut Sugar has a sweeter taste to my palate than regular white sugar. So halve it in your tea or coffee if you add it. (You can always add more if need be; better still make a plan to ditch all sugar altogether in your hot drinks :) ) But one step at a time- switch to organic coconut sugar in the interim. 

I use it in baking, in smoothies and definitely in my icecreams. Don’t add as much coconut sugar as the recipe calls for- taste test along the way. They say we can use Coconut Sugar as a 1:1 replacement to other sugar, but I say, try a little less. Again, you can always add more if needed, but you cannot take it out once you have added it! And again, work on taking sugar out of your diet altogether!! Once it is removed, you will really taste natural sugars and become aware of the excessive sweetness many of us are now conditioned to. It is frightening!! Wean yourself off all sugars, or better still go cold turkey under the supervision of your chosen medical practitioner- withdrawal symptoms are very likely.

Bounty chocolate with Vashte

I have added pictures of treats I have made using coconut sugar. They look tempting don’t they? They are delicious and use only the best ingredients, with minimal sugar. You can do this too! Recipes are linked above in the second line of this article if you want to try some out!

When and if you choose to have some sweet stuff- make healthful choices. Organic Coconut Sugar is just one healthful choice I make when added a little sweetness to my food. Try it- you might like it too! I bought my Organic Coconut Sugar from HERE. You should be able to find them in your local health shop and can contact them asking them for more information on anything coconut!

coconut sugar

This is what organic coconut sugar actually looks like. You can see that it could have a toffee-like taste from the colour. I encourage you to give it a whirl! One little step towards choosing a more healthful pantry, without missing out on anything! one step at a time, and it is easy. Just swop ingredients over one by one! :)

One Life, Live it Well.

xxVashte xx





EASTER-Homemade Chocolate- RAW

by Vashte on April 15, 2014

vegan-raw-wholefood- chocolate- homemade- all natural-glutenfree-celiac

raw chocolate

Easter and chocolate go together like milk and honey, peanut and butter, Christmas and eggnogs. Personally I don’t know where, when or how Easter got into bed with chocolate but as we are human, and most of us have a soft spot for sweetness- it is most likely to have something to do with marketing… I mean what has the Easter bunny got to do with Christ dieing on the Cross to save our Souls?!!

This Easter, as I am fully into making and enjoying food I make from home, the same has occurred with chocolate. I’m making it. And it IS fun!!

I’m sharing this absolute basic raw chocolate recipe with you. Use it as a basis for all chocolate and then add your chosen flavourings, and other treats to spice things up as you go. Seriously life couldn’t be much easier!

Raw chocolate for Easter

Basic Raw Chocolate Recipe:

  • 1 cup of coconut oil for a lighter chocolate or
  • 1 cup of cacao butter for a darker cacao chocolate.
  • 1/2 cup raw cacao powder. Use less if you like a light chocolate.
  • 1/2 cup coconut sugar. Blended in coffee grinder to make very fine.
  • 1 teaspoon vanilla extract
  • Pinch of Himalayan Salt.

How to Make it Work:

  • Grind coconut sugar in a coffee grinder/spice grinder to form a fine powder.
  • Melt either your coconut oil or cacao butter.
  • Place all ingredients into a blender. Put wet ingredients in first to ensure a smooth blend.
  • Pour into chocolate molds. Set for 15-30 minutes in freezer.
  • Done. This is the absolute basic chocolate recipe. From here you start creating!


Use cacao butter for a rich, dark chocolate. Cacao butter has a higher melting point so chocolate will not melt as fast as chocolate made with coconut oil. ALL homemade raw chocolate will melt at room temperature much faster than store bought chocolate. Keep it in the freezer.

Use coconut oil for a lighter, creamy chocolate. Add coconut flesh, avocado or the top off coconut cream tin for even more creaminess.

Add any filling for a change: try whole almonds, hazelnuts, nut butters, coconut cream, essential oils, chilli, Tabasco, buckwheat for a chocolate crisp, salted caramel, mint, strawberry coconut cream filling…. the list goes on!

When making chocolate with a soft filling- choose basic molds. Choose the regular molds from the ice tray when making chocolate with a soft filling.  When you choose fancy molds make solid chocolates. Fancy molds break easily when you try to release them- you end up with something like this if you make fancy molds with soft fillings:


Not exactly something you would serve up to guests!! LOL.

Fancy molds- make solid chocolate. If you like to make solid chocolate more ‘interesting’ add a couple of drops of natural essential oils like peppermint, or lemon, or orange. I use Doterra essential oils. I only need a couple of drops per chocolate mix.

Mint crisp chocolate: chocolate with activated buckwheat and a couple of drops of doterra mint oil. YUM.

Bounty:  These are naked bounty bites. To make these all you needs are:  coconut flakes, blended in a vitamix with some water and a little coconut cream. You can use the flesh from the young coconut and its water as a 100% natural bounty bite. Pour into icecube trays and set. 


Bounty Bars

Then pour chocolate over the top.

Bounty chocolate with Vashte

Alternatively line icecube trays with 1/3 chocolate, fill the middle with your chosen filling- in this case coconut- set in the freezer (about 15 minutes) then complete with final topping of chocolate!! Keep in freezer!

Salted Caramel Chocolates:

Salted caramel

Ingredients: 1/2 cup cashews (soak for 2 hours in filtered water); 1/2 cup dates soaked in warm water; 1/2 teaspoon of salt- or more if you like really salty caramel; 1/2 cup coconut sugar; water to blend.

Blend all ingredients until creamy and smooth. Layer between chocolate- recommend using basic molds to ease popping out when set.

Keep excess salted caramel in freezer for use in icecream, on brownies… however you desire.

Soft Mint Filling: 1 cup soaked cashews; 1/4 cup desiccated coconut; 1/2 cup almond mylk; 1/4 cup coconut oil; 1 cup baby spinach leaves; big handful of mint leaves; a drop of peppermint oil-optional.

raw chocolate

I tried whole strawberries in some of mine. That didn’t work so well as I didn’t taste the strawberries- they weren’t sweet. Make sure you taste as you create. When we make raw, wholefood- each time the recipe may vary depending on the flavours of the natural ingredients. So expect to get your hands dirty and play in the kitchen! Have fun making treats that are high in fat yes but WITHOUT toxic refined sugars, preservatives and other chemicals.

Go  wild!!

homemade raw chocolates with Vashte

xx Vashte xx


EASTER- Homemade Hot Cross Buns- RAW

by Vashte on April 14, 2014

RAW-glutenfree-celiac-sugarfree- wheatfree- dairyfree- all natural

Vashtes Homemade Hot Cross BunsHot Cross Buns. They are everywhere. It is Easter. This year I have experimented with a raw recipe and …found I love it! Not usually a hot cross bun fan myself, but this recipe works. Served warm with loads of butter, or however you like them- you can enjoy knowing that these babies are made from the best ingredients, taste amazing… and there will be no issues as they exit your body on time and gently 😉 

As soon as we all start realising that the stuff in supermarkets is absolute rubbish, the sooner we can all start reinventing and playing with our food- making it taste amazing, and digestible!

I used my dehydrator but if you don’t have one that is OK too. Any recipes where my dehydrator is used in, can be made in the oven as well. Set the oven to the lowest possible temperature with the door ajar. Keep checking your goodies every hour to ensure they are not cooking.  Of course a dehydrator works best but why miss out if you dont have one today?! No need! Improvise :))

Golden Flax Seeds are used in my recipe as opposed to my usual dark flaxseeds/linseeds. Either the dark or golden can be used- they are approximately the same nutritional value- the golden has a lighter taste- so I think better for hot cross buns. If you choose to use the dark seeds- add more date paste to get around the earthy taste of the dark seeds.

I have used sultanas and sugar free dark chocolate nibs in my hot cross buns today. You can use any dried fruits you like- nuts etc… leave out the chocolate if you like your buns more savoury.

Really really important: as this recipe is raw- the uncooked mixture at the end is more or less exactly as the end result will be. If you taste your mixture and it has no flavour– this is how your buns- or any raw recipe result – will turn out. As these recipes are not cooked, and each time you make a raw recipe you may use the same measure, but as ingredients are sourced differently- every single time you make a raw recipe it is going to be different. Make sense? So there should be a  lot of testing as you go with raw food. Make sure you are happy with the result before you form your shapes, and set. The flavour is not going to change too much from that point on. If you need to add more of anything- now is the time to do it! Raw food is not a precise art, not to me anyway!

What You Need:

Handy equipment:

Coffee Grinder to make ingredients like powder. I grind coconut sugar, psyllium, herbs, nuts- in my coffee grinder. Never coffee beans!! I bought the cheapest brand on the market. It works perfectly fine :)

Food Processor: I have been using my vitamix as my food processor but it just doesn’t cut the mustard. I went out and purchased a little food processor and life is so much easier. Again, a cheap model- they all do the same thing.

Dehydrator or Oven: I used my Excalibur. OK -I splashed out on the dehydrator and I think it is worth it. I love it, and use it constantly. If you don’t have a dehydrator yet, improvise and use the oven until you save up and get a dehydrator. (And make space in your  kitchen- they are big, pretty ugly really, and you just cant hide the thing! lol)

Piping bag for icing- or a sandwich bag to improvise!

Bun: (No buns in the oven here!!!)

  • 2 cups almonds.
  • 2 cups ground golden flaxseeds. (Can use brown flaxseeds but they have a more earthy taste)
  • 2-3 cups water
  • 1/2 cup psyllium powder
  • 1 -2 cups date paste
  • 2 Tablespoons cinnamon or mixed spice. More if you like it.
  • 1-2 cups mixed dried fruit/nuts/chocolate (fruits and nuts soaked for at least 2 hours)

hot cross bun mixture

The Cross:

  • 1/2 cup coconut flour
  • 1 teaspoon vanilla extract
  • 1 Tblspn coconut sugar- or any other natural sweetener you prefer
  • Water to mix
  • Coconut oil if you like.

How to Make It Work:

  • Grind the almonds in a blender or food processor. You want a powdered result. This is called ‘almond meal’ and you can buy it as almond meal from the shops- already ground. Up to you. Watch the almonds turn to powder. If you go away and leave it on for too long you could end up with almond butter. :) Almond butter is just almonds in a food processor processed for a long time. Simple. Transfer the almond meal/flour into a mixing bowl.
  • Grind golden flaxseeds in the coffee grinder to produce the same flour like texture. Add to the bowl.
  • Add all other ingredients mixing through thoroughly making sure there are no lumps.
  • Taste! Really, really important! Make sure you have a sweet, cinnamon/mixed spice tasting bun. Now is the time to add more of anything should you feel the need.
  • Roll out into bun shapes and place on a lined dehydrator tray.
  • Make the flour paste for The Cross in a bowl. Add more water and coconut oil to ensure the paste is smooth and a paste consistency. It should be runny. If so, place mixture in the freezer for a few minutes to allow it to thicken up.
  • Use an icing piping bag. If you don’t have one, improvise by using a resealable plastic sandwich bag. Put the flour paste in the bag and cut a small hole at one end. Squeeze mixture out the end with the hole in it to make crosses on the buns.

raw hot cross buns

  • Dehydrate for 5-8 hours at 47 C or until you have the consistency you desire.
  • Oven Option: set at the lowest temperature with the door ajar. Check every hour to ensure the buns are not cooking.

Option: add a glaze to your hot cross buns!

Blend some dried apricots and water then apply using a brush over your hot cross buns. Beautiful finish!

You can eat hot or cold. Freeze for long term storage. Remember these are raw buns, so expect a denser product. Eat slowly and mindfully. One bun should fill a person up. This is real food. Wholefood made from clean ingredients. Our bodies do not need as much to feel full. This food is filled with nutrients. You may think raw food is higher in calories- you are likely to be right. Raw food is rich, high in nutrients and provides the goodness and fuel we need for our our bodies, mind and spirit. You can eat 5 hot cross buns bought from the store and still feel hungry. Why? Because there is very little nutritional content found in food from the supermarkets. But the calories remain!! Overfed and undernourished. So I say eating from the supermarket makes a person fat, as they never feel satiated and can continue to eat and eat and eat- without any nutritional value being ingested, only calories being stored as fat

Eat one raw, homemade hotcross bun and I feel full. Happy days. I eat mine once it has been warmed n my dehydrator and then add real butter to it. Pure decadence.

Get your kids to make these with you as well as the chocolates I will post tomorrow. When they get involved with making food, they understand it’s value and appreciate it, as well as respect it better. It’s fun. Have some fun in the kitchen as a family this Easter! Make a mess! What is life without a bit of mess in the kitchen experimenting?!

Easter- remember the true meaning of this time and take time to honour and thank Jesus for coming to this earth for ALL of us; for dieing on the Cross and for the resurrection so that every single one of us has the choice to choose Him, if we desire. Ask Him in to live in your heart, and He will be there. As soon as you ask Him. That is all it takes. Just invite Him in. Easy. 


God Bless you

xx Vashte xx







Pina Colada. No alcohol

by Vashte on March 27, 2014

sugarfree-glutenfree-wholefoods-weightloss-raw-paleo-celiac-dairyfree- vegan pina colada

I’m a smoothie girl. I just love them. I make my smoothies much like mousse- extra thick. They are a combination between drink and food you chew :) They are filling, easy and nutritious. I figure we are stuffing our bodies with enough solid ‘food’, day in and day out, that the body appreciates a break every now and then. For me, at least one meal is a smoothie, every day. They are fast. I know what goes in them. There are no rules to a good smoothie!! So it can all just depend on what is in my fridge at the time!

I LOVE avocado in smoothies. I have been adding avocados since I started drinking smoothies on a regular basis back in 2008. Avocado adds creaminess to any meal when blended up, and they are a good fat. They are the kind of fat our bodies need. The kind of fat that can actually help us lose excess fat deposits already stored on these awesome temples of ours! They dont teach that in the ‘fat free’ aisle of the supermarket!!!!

There are loads of free recipes on my site here. Click around the recipe section- have some fun.

If you subscribe you will get a weekly update from me,  letting you know what new posts have been added, as well as keep you in the loop for any upcoming events or changes. I expect a few this year. If you don’t subscribe, you won’t stay ahead of the game! Just pop your dets in the box to the right of this post. Bob’s your uncle from then on. That simple. 

So here is my free pina colada recipe! Its a no alcohol smoothie/mousse/dessert. That is not to say that if I was basking by the side of a tropical pool in Thailand, that I wouldn’t add some extras then… but I’m not right now. Right now, I’m swanning around the Gold Coast getting on with my life… :)

ANYONE will love this smoothie. For those peps out there worried that you are not getting enough protein in your diet (she giggles as that is pretty much noone in the developed world) I have added some NON FLAVOURED pea protein to this recipe. You DON’T need it, unless you are training for a body building competition or similar, in which case you ought to be following some strict high protein, low carb diet (which is not healthy long term…. ) BUT the protein, and the good fats from the avocado, coconut and macadamias will help slow the release of the natural sugars found in the juicy pineapple- so they all balance out.

  • Kids love this.
  • Adults love this.
  • I love this.
  • Your grandmother would love this!!

Refreshing, delicious, cleansing and light. Perfect for a hot Summer’s Day. This is how to eat a healthy, well balanced diet. Once you get the hang of how, it becomes a lifestyle choice, and you will find yourself automatically choosing delicious healthy options- because they taste so much better than the dead packaged foods out there!

Its easy!

Pina Colada from Vashte

vashte's pina colada

150 mls home made almond mylk. Click HERE for recipe

1 cup frozen pineapple (or fresh). use more if you like it really pineapply.

3 Tablespoons moist coconut flakes

1 avocado (or 1/2 depending on the thickness you desire. More thickness= more avocado)

A handful of macadamias

2 Tablespoons of NATURAL pea protein (optional)

2 Tablespoons of granulated stevia (or you favouriate natrual sweetener aside from sugar. You dont have to add this- it is best not to. But see how you go for sweetness. The pineapple could very likely be sweet enough)


Blend away in your powerful blender. Makes one large bucket of smoothie or two/three portions.

Always make your smoothies look good enough to eat! Make them look pretty! Garnish them with contrasting colours. I sprinkled goji berries on top and a couple of macadamias. They add a crunchy texture to my smooth creamy smoothie. Note: my smoothies NEVER contain milk from cows and yet they are so thick and creamy.

Go figure.


If you make this- let me know what you think!!!

xx Vashte xx

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