Healthy Sweet Treats

January 17, 2012

Cinnamon, Coconut and Berry Balls

-alkalise, raw, vegan, glutenfree, paleo, energy, protein!-

coconut blueberry balls from Vashte

These are delicious! Easy to create and very easy to eat! Perfect for after a workout; a great way to get kids to eat clean healthy nutritious snacks; or a morning snack! Packed with nutrients and energy with no added sugar but deliciously sweet. High in protein. Your body will love you for them, and so will your palate!

Enjoy xx

What you need:

  • 3/4 Cup L.S.A
  • 3/4 Cup coconut flakes
  • 1 Cup of dried berries- I like blueberries- you can you any fruit you like!
  • Dash of Cinnamon
  • Sweeten with rice bran syrup – available from the supermarket in the health section.
  • Filtered water
  • More L.S.A to cover your balls in.

How to Make It Work:

  • In a bowl combine all dry ingredients, and mix well.
  • I use water to bind my mixture, so pour small amounts in turning it into a sticky mess. Here is where you add sweetener if you like a sweeter taste.

(Some people use tahini to as the binding agent as opposed to water. I choose not to use tahini for two reasons – 1. I find the taste overpowers the ingredients. 2. I don’t digest tahini well, nor do I like the flavour!)

So there are a couple of options for you as a binding agent.

  • Ensure the mixture is sticky and wet. If you add too much water just pop more dry ingredients in to make it workable. You want to be able to form solid balls with your hands.
  • Roll in L.S.A. to complete then leave to set in the fridge for 5 hours.
  • They will keep for up to two weeks- but not likely as they will be eaten in that time frame!

xx Vashte xx

Raw, High Energy Balls!!

nut free – cane sugar free – dairy free – gluten free – 100% natural goodness

  • 1/2 Cup Sunflower Seeds blended
  • 1/2 Cup Pumpkin Seeds blended
  • 1/2 Cup Goji Berries blended
  • 1/2 Cup Raisins blended
  • 1 Cup unhulled tahini
  • 2 heaped Tablespoons Carob Powder
  • 1/2 Cup dried apricots chopped finely
  • 1/2 Cup Desiccated Coconut
  • Sesame Seeds lightly toasted in the oven- approx 5 mins

Blend the first 4 ingredients in a blender or food processor ( I use the Vitamix) ; add the remaining ingredients; then mould into approx 20 round small balls. Roll the balls in a sesame seeds or for variety try desiccated coconut. Place in the fridge to set.

Store in the fridge for up to 3 weeks or freeze them for long term use!

This snack is high in calories so you only need one to sustain you. It is packed with natural goodness, natural sugars, natural fats and proteins! These little balls are over flowing with energy and life, they taste delicious and kids of ALL ages can enjoy these! -Little kids for school lunches to the big kids in business suits running between meetings!  Choose pesticide free ingredients when you can; organic is always best! This snack will always win hands down over any chocolate bar or coffee fix  – your body will love you for it.

Choose life. Choose health and take control over yours.

Let me know how you go and what you think?! They take all of a few minutes to make- so excuses!

Peanut Butter Cookies, No sugar added.


Well, you learn something every day! Here is what I have learnt: you can actually bake peanut butter and make it a cookie!! Don’t believe me? Neither did I till I tried it- and the result is pictured! An interesting wee cookie, very…peanut buttery so if you like peanut butter- this will be a hit. With no sugar added, they are not too bad for you but a cookie is a cookie and I am always one to speak the truth so here goes: peanuts are hard for the body to digest, and ..a cookie is still high in calories so go easy on them! Personally I think this recipe could use some sweetener, try honey or stevia as natural peanut butter does not have sweetness.

They tend to go soft if left for a couple of days, so best to be eaten as soon as possible. Try them, let me know your thoughts!You cant really dunk them..they are made of peanut butter! I like to dunk my cookies…

I see a lot of recipes using nuts, nut butters etc being ‘sold’ as high protein – well – they are in a way but they are also very high calories and fats so just beware you don’t fall into the trap of clever marketing, encouraging you into thinking that these types of foods are so good for you that you can eat as many as you like. Not true. ‘Natural sugars’,’ no sugar added’, ‘gluten free’  recipes still contain calories, which if you do not use them, those calories will still be stored as fat.

There is no magic pill or trick to losing fat. It is simply everything in moderation. When you choose to set a goal in fat loss,  you must choose to cut certain items out for a period of time to hit that goal. When you hit that goal, you can then reintroduce foods you restricted slowly, monitoring how the body reabsorbs and uses this food. Nipping and tweaking as you go.

I’d like you to let me know what you think of the peanut butter cookies! Anyone out there game to try them yourselves?!

Whats in them:

1 Cup Natural Peanut Butter (I used chunky); 1/2 C 100% natural protein powder; 1 egg; more nuts if you want them.

How to make them work:

Mix together and put tablespoon fulls onto baking paper, then bake in the oven at 150C for approx 20  minutes or until baked.


Vashte’s version of Scott’s Homemade Protein Balls


It appears I have developed a bit of a fetish for baking of late. How strange!! So to avoid making VERY NAUGHTY treats, I am baking up a storm of healthy sweet treats!! Yay!! Now the trick is dishing them out so I don’t actually eat them all myself!! Good thing I have a family close by and with very honest nieces aged 5 and 2- you can be sure they will give me their VERY honest opinion. This is a bit scary as their Mum, my sister, is a wizard in the kitchen. She is a highly skilled and trained naturopath who also walks the walk. Let the bake off begin!! (In truth, I would never challenge her in this arena- she would win hands down!)  Anyhoo.. I made Scott’s Homemade Balls.  Mine turned out brown as I added some high quality cocoa to the mix, then rolled them in coconut. They look completely different as you can see.

I also decided to bake some without the coconut. They proved to be a hit! I didn’t take a photo of these though – sorry! Just on 150C and for approx 20 mins. Try them – you can use peanut butter instead of almond butter if you prefer. I am not a huge fan of peanut butter as it is hard for the body to digest peanuts but I have played with recipes using peanut butter as you will see from some posts- so use what you prefer and what works for you.

Almond butter is much easier for the body to digest, and contains a whole heap of great nutrients that peanut butter lacks.

Sugar Free Protein Bar


This is a recipe I tried so that I could avoid the nasty sweet artificially flavoured protein bars and sugar laden rubbish out there. I am just like you when my blood sugars drop, usually around 3pm if I have been lax in my eating. This feeling is pretty stock standard for most people. The way to get around this is to be prepared! This sugar free bar I made was probably not sweet enough for most people- so I added melted dark choc as a topping to make it more ‘attractive’. That worked;)  High quality dark chocolate in small amounts is fine- and certainly better that the cheap chocolate laden, poor quality protein bars available out there currently..

Best as a snack before 5pm due to the oats (carbs) but if you are really hanging for a sweet fix later, this is still a better choice than most! It is easy to make and is a fraction of the cost of packaged bars with no glycerine, preservatives, sugar or artificial sweeteners! You have here: a low fat treat, rich in fibre, high in protein and  tastes delicious with or without the dark chocolate and cran-raisan topping.

TIP: You can replace oil in a recipe with an equal amount of natural apple sauce! Apple sauce will add the same amount of moisture, without the fat, and it will not affect the flavour. Please note that we DO need fat in our diets. GOOD fats like coconut oil in recipes is great, but ..too much of a good thing is still…too much of a good thing. xx

Whats in it?:

280g quick oats; 140g skimmed milk powder; 120ml honey (more if you need it); 2 egg whites beaten; 60ml OJ; 1 tspn vanilla; 125g natural apple sauce; 4 scoops of 100% natural protein power of your choice.

How to make it work:

  • Preheat the over to 160 C.
  • Mix all dry ingredients in a bowl and blend well.
  • I a separate bowl, combine egg whites, OJ, apple sauce and honey, blend well.
  • Stir liquids into the dry ingredients until mixed. The consistency will be thick and similar to biscuit dough. Add water if you need to.
  • Spread batter onto a 9 x 12 baking dish or similar flat surface, sprayed with coconut oil to avoid sticking.
  • Bake for approx 20 minutes or until the edges are crisp and browned. Test: insert a knife and ensure the edges come out clean.
  • Best to slice whilst still warm. Top with quality dark melted chocolate, sprinkle with cran-raisins if you like.
  • Store in an airtight container and keep refrigerated! Enjoy!

Quick easy Sweet Snacks under 200 Cals


These are some of my favourite sweet treats I use as a snack between meals, especially when that sugar craving begins to lurk. Sometimes satisfying it with a healthy sweet treat can quench that desire before it turns into a craving. These are easy, delicious and won’t take you too far off track!! So enjoy!! Without the guilt!

Honeyed Greek Yogurt:

  • ½ cup nonfat Greek yoghurt with a dash of cinnamon
  • 1 scoop protein powder
  • 1 teaspoon honey/agave syrup or sprinkle of stevia
  • handful of raw nuts
  • ½ banana

Berries and Yoghurt

  • 1 cup blueberries (any berries)
  • 2 tablespoons natural greek yoghurt
  • ½ scoop protein

Tropical Cottage Cheese:

  • ½ cup cottage cheese
  • ½ cup fresh mango
  • ½ cup fresh pineapple

Mix cottage cheese with chopped mango and pineapple.

Oats and Berries:

  • ⅓ cup rolled oats
  • cinnamon
  • ¼ cup fresh berries
  • ½ scoop protein mixed in water

Cook rolled oats with water and sprinkle with cinnamon, then add fresh berries and top with protein.

Frozen grapes (any color):

  • 1 cup (about 28 grapes)
  • frozen in the freezer for 2+ hours

Spiced Orange:

  • 1 orange (about the size of a tennis ball)
  • sprinkled with cinnamon

Grilled Pineapple:

  • 2 ¼ cm thick pineapple rounds (about 1 cup)
  • 60g cottage cheese

Grill Pineapple for two minutes or until golden.                 (pineapple doesn’t have to be grilled- you can have it fresh)

Nut-Stuffed Date:

  • 1 Medjool Date
  • 1 teaspoon natural almond butter

Fill date with the almond butter.

Stuffed Figs

  • 2 small dried figs
  • 1 tablespoon reduced-fat ricotta
  • cinnamon.

Stuff ricotta or low fat cottage cheese inside figs and sprinkle with cinnamon.

Make Your Own Banana Chips:

  • 1 banana
  • lemon juice

Slice banana and then dip it in lemon juice and bake.

Citrus-Berry Salad:

  • 1 cup mixed berry salad (raspberries, strawberries, blueberries, and/or blackberries)
  • 1 tablespoon fresh-squeezed orange juice.

Toss berries with orange juice.

Carrot and Raisin Salad:

  • 1 cup shaved carrots
  • 2 tablespoons raisins
  • 1 tablespoon balsamic vinegar

Mix it all together.    (Only every so often- this is high in GI)

Cottage Cheese Melon Boat:

  • 1 cup melon balls
  • ½ cup cottage cheese
  • sprinkle with fresh mint

Tropical Juice Smoothie:

  • ¼ cup pineapple juice
  • ¼ cup orange juice
  • ¼ cup apple juice
  • ice

All fresh juices blended with ice.

Vanilla and Banana Smoothie:

  • ½ cup sliced banana
  • ¼ cup natural greek yoghurt
  • handful of ice

Blend until smooth.     (Stevia if needed to sweeten)


Lychees with Yoghurt and Toasted Muesli



  • 25 g toasted gluten free muesli
  • 100 g natural greek yogurt
  • fresh lychees

How to make it work:

Place some toasted muesli in a small container.
Place yoghurt in another container and lychees in another container.
To serve, peel each lychee, dip into the yoghurt, then dip into the muesli  – great if they have been refrigerated.


Rather than muesli, try dipping the lychees in yoghurt and chopped pistachios or pecans.

Quick and easy Sweet Snack under 200 Cals


Skinny Summer Snacks


Your stomach is grumbling and you need to fight the dreaded afternoon energy slump. What to do?
Here begins some ideas for some sexy summer snacks that won’t destroy your balanced food plan. These tasty treats will keep your metabolism moving and curb cravings so you don’t overeat at your next meal or reach for that sugar laden, or deep fried poor excuse for ‘food’.

Natural Greek Yoghurt with Blueberries:

Greek yoghurt contains probiotics for healthy digestion, calcium, and double the amount of protein found in regular yogurt. Blueberries are high in antioxidants that help fight the bad molecules that damage cells in our bodies. Plus, they are also a good source of fiber, vitamin C, and manganese, and delicious to boot!! Add honey or agave syrup if you must, but remember that they are just sugar so ask yourself, do you REALLY need it? Once you get used to natural foods and alkalise your body, you will find you body no longer WANTS the very sweet foods marketed today :)

 Almonds and Apples:


Almonds are among the healthiest of all nuts and are packed with vitamins, minerals, protein, and fibre. Apples contain both soluble and insoluble fiber and are a great source of Vitamin C. (Choose organic as often as you can in all wholefoods remember). They are high in monounsaturated fats, the same type of health-promoting fats found in olive oil, which have been associated with reduced risk of heart disease. Almonds are also high in Vitamin E, magnesium and potassium. Be careful not to over eat them though too much of a good thing is still too much of a good thing!! Combine them into a snack size of about 10 almonds with a small apple. The mix of protein, healthy fat, and carbohydrates will keep you satisfied, motivated, and fueled until dinner. An apple a day keeps the “I can only wear black” away- especially with Summer coming up… ditch the black and lets go for the vibrant colours!!!

Some people like to slice the apple and spread almond butter on the apple. This is a favourite snack of mine personally!! I used to use peanut butter, but peanuts are very hard for the body to digest, and I would find that it repeats on me for hours after. Almond butter is just almonds mashed up- all 100% natural and so much easier for the body to digest. And all GOOD fats too. Don’t knock it till you try it!! Instead of bread, use an apple!!  I first saw my American friends doing this, and I turned my nose up at it. I should no better than to criticise before I try things.. and when I did, I loved this snack!

Almond butter is found in the supermarket in the health section. It is more expensive than peanut butter.. but you are not eating it all at once, so in actual fact, its not expensive at all. Enjoy!!!


Scott’s Homemade Protein Balls


Thank you to Aimee-Rose for making this recipe and posting this shot of her final product!! Looks delish!!!!



  • 1 cup of uncooked rolled oats (porridge) OR Muesli
  • 1 ½ cups of your favourite protein powder
  • ½ cup of almond butter
  • 5 tablespoons of agave syrup
  • ½ cup of raisins

(if raisins don’t fire you up you can leave them out) or try cranberries, or craisins- or any dried fruit you like!

How to make it work:

Mix the lot together in a bowl (easier said than done), then press the mixture out evenly into a baking dish. Throw into the fridge for about 2 hours then cut up into small bars or squares. Or use a muffin tin and segment them before you stick them in the fridge!  Enjoy. Note there’s no dodgy Soy in these bars so they’re guaranteed not to obliterate your thyroid!

This snack is best after a hard training session, or heavy weights. Just remember all food has a calorie profile, and just because it is a ‘healthy’ snack does not mean you can eat copious amounts. There is still a very high natural sugar/fat content and carb content in this snack- so one is more than enough for most people. :)


{ 3 comments… read them below or add one }

Sharon McFee March 20, 2012 at 9:04 pm

Hi darling Vashte. Just letting you know my new email address and also that I have lost your mobile number (changed my sim card). Had you on my heart loud and clear this morning – everything all right? Just been checking out your website and absolutely LOVE what you have done so far. Where do you get the recipes from? You are an inspiration. I even typed my name down for the birthday club at Mt. Tamborine – now that’s one place I have yet to explore. God has been up to something good in my life with many new things coming up in time to come. Right on the verge of getting my book published with a whole new title and cover. I wasn’t sure about it all so I just asked God with my friend Jennifer and He gave it to us. He was just waiting patiently for me to ask all along I’m sure.


Donna Best-Hannibal July 13, 2012 at 9:04 am

Hi Vashte,

I love your website … I’m going to make some of the dishes. Hope you all are doing well.

lots of love and blessings



Vashte July 15, 2012 at 10:14 am

Hello Donna!! Thank you!! I look forward to hearing how they go for you!! I havent posted here yet…in sweet treats – looks like I might have to get something up… It was just wonderful to meet you in Toronto!


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