gluten free, coconut, cacao, healthy sweet treat, deliciously naughty.

Vashte's Rich Dark Chocolate Brownies


I had some mascarpone cheese in my fridge. I forgot why I bought it so decided to be truly, madly, deeply, naughty and make dark chocolate, almond and date brownies. I was very popular that evening! You can be too! ūüėČ In saying that- I don’t keep regular flour or white sugar in my house.. so my naughty is somewhat healthier than many people’s naughty…and I’d bet my brownies beat any made with white flour and poisonous white sugar!

Here is my recipe:

  • 3/4 cup coconut oil
  • handful of 85% dark chocolate chunks- they get melted so more or less is up to you. How chocolatey do you like it?
  • 3/4 cup stevia
  • 1/2 cup cacao powder
  • 250 gm mascarpone cheese- I just used the entire tub- nice and creamy.
  • 3 large eggs room temperature
  • 1/2 cup banana flour- you could use any flour you like or even L.S.A. I’m experimenting with banana flour – I discovered it at the Gluten Free Expo. I have never heard of it before.
  • pinch of salt
  • handful of chopped dates
  • handful of chopped activated almonds.

Vashte's Brownies

How to Make it Work:

  • Pre heat oven to 160 C.
  • I used muffin tins as my loaf tin looked too big for the mixture. I would use a loaf tin so I could cut the brownie up as they are supposed to look, but the muffins worked well enough. I lined my muffin bowls with baking paper. You will need to line your vessel with baking paper.
  • In a saucepan, melt the coconut oil and then stir in the chocolate. Mix until combined.
  • Add stevia or your chosen sugar substitute. Rice bran syrup could work nicely here instead of stevia. Mix until combined. It will look a little granular.
  • Fold in mascarpone and eggs mixing well.
  • Sift your chosen gluten free flour, salt and cacao powder into the mixture and stir until just combined. Try not to over mix. Over mixing can¬†result in a rock hard brownie. This mixture should be light in texture instead of the usual heavy dense brownie batter due to the mascarpone cheese.
  • Add dates and almonds (or¬†different nuts you prefer) .
  • Pour¬†mixture into your prepared loaf tin or muffin tins. Smooth the top down to ensure even baking.
  • My¬†chocolate¬†brownies were ready in 30 minutes. If you are baking using a loaf, aim for 45 minutes but keep checking from 30 mins onwards.


I don’t like to add a topping as they are sweet enough as they stand. They are¬†delicious warm!. Serve with your favourite ice-cream, coconut ice-cream,¬†custard, or on their own.

Bon Appetite.

Healthy Sweet treats for the odd occasion :)

You could even choose to keep this recipe raw,¬†by setting the mixture in little bowls like a mousse- so don’t bake it.

xx Vashte xx



Coconut and Blueberry Balls

by Vashte on July 12, 2013

-raw – vegan – alkaline – 100% natural – wholefood – sweet snack – power balls – paleo- Gluten Free


Vashte's Proteins Balls

I am often asked what foods I eat – which is why I post my pics and some recipes :) Healthy food made fun, and more importantly –FAST and easy. Life is too exciting to be stuck in the kitchen cooking!! I would rather be sitting at the table being served!!! – However, I am rather particular about the foods I choose to put in my mouth these days. Reason being- there is just so much non-food out there! And that non-food is a major cause of physical and mental illness, in my opinion. Soooo here is an easy delight you can whip up in a matter of minutes to enjoy without guilt, condemnation or shame. Emotions too many people appear to experience after eating foods they think they like. So stop eating that non-food and start making some of my recipes so you can lighten up emotionally and physically..and have fun doing it!!!¬† Click HERE to start checking them out!!!

As opposed to filling your amazing body with non-foods (definition in Vashte-land = stuff ‘they’ throw together made from cheap ‘ingredients’ such as flour, water, preservatives, pesticides, sugar, artificial sweetener therefore labelled¬† ‘fat-free’ so made almost entirely from sugar- see my previous post for thoughts on that; artificial colours to make it look pretty, poor quality toxic fats…the list goes on and on and on and on) better to eat the cardboard box your non-food comes in as it probably contains more nutrients and is easier for your body to digest . In all seriousness.

My balls¬† are stuffed with nuts. We’re all nuts in here! And seeds. I use any dried fruit I have in the cupboard, and as with all my recipes- play! Add a bit, reduce a bit, tweak a bit! No rules kiddos! Have some fun! The foods we eat contain more than enough sugar so dont add any!! This is a sweet recipe- taste as you go and add flavours as you require them! Make them suit your palette! Children love these too – better still- get them to help you out! Teach your children how to be creative in the kitchen!! There is an idea! WoopWoop!

Here is what my mixture looked like once I have smashed it all up in the blender. Use any blender- I use the Vitamix or Magic Bullet. For these I used the Magic Bullet as it is easier to get the mess out of the bullet! And there is less mess to clean:

Vashte's Protein Balls-mixture

Expect to get messy! This is why the kids dig it!! Messy hands they get to lick off after- that was always my favorite part :) Still is!! I guess that’s why I do love the raw stuff- to me the mixture has always tasted better before cooking than after it was all cooked up! So here’s the go for this treat!

What You Need:

Always use organic where you can :) Sooo much better for you and activate everything before you make them- just soak your nuts and seeds in filtered water for 6-12 hours prior to preparing. It releases the enzymes so your body can digest and access the nutrients easier. Be kind to your body. It loves you-

  • 1/2 Cup Brasil Nuts
  • 3/4 C Walnuts
  • 3/4 C¬† Linseeds
  • 3/4 C Coconut Flakes
  • 3/4 C almonds
  • 70g dried blueberries- just a packet form the supermarket- add more or less to suit you
  • If you want to sweeten-use rice bran syrup. Then you can call this recipe ‘sugar free’ , otherwise you can use honey- but thats virtually pure sugar. Its up to you.
  • Sesame Seeds for covering- toast them if you like or leave them white.

How To Make It Work:

  • Destroy all nuts!!!! haha Blend them up to make a smooth mixture. You can see from the previous picture that I didn’t quite ‘destroy’ everything. If you like a bitsy texture (as I do), leave bits in- or blend everything all up to make a veru smooth texture. Again – the ball is in your court :)
  • Add your dried fruit- whatever it is- or dont add any at all! Whatever you like pretty much works here.
  • I bind with filtered water, just a splash to make the mixture stick. I like to get my mixture quite wet so I can easily roll into balls. They will set in the fridge so long as you dont turn them into a soup. Now is the time you add sweetener if you want it. So just mix everything up, make a big mushy mess and taste as you go. Whatever the mixture tastes like is what the balls will taste like once set.
  • If you like a savoury taste, you could add a nut butter to help bind, but its not necessary as the water will do the trick well.
  • If you like a sweet treat, add your sweetener, or alternately add more of something sweet, like raisins, dates, apricots or more blueberries. :)
  • If you dont want the mixture sticking to your hand, here is a trick- wet your hands then rolls into balls. The mixture wont stick that way. Any size- bite size for kids and ladies :) Man size for the boys :)
  • Cover in sesame seeds- toasted or untoasted. I usually do a blend as I like the motley look. Or you can cover in coconut, maca powder, cacao powder, superfood powder…what takes your fancy? I dont often cover in coconut as its too messy to eat and you leave coconut everywhere. It is messy enough making these things!!

Vashtes Proteins Balls The RESULT!

Pop them in the fridge for a few hours to marinate in their flavours, then they are ready to eat. They will store for 2 weeks in the fridge or you can freeze them for later as well.

I would love to hear your versions and ideas? Please post in the comments below- and feel free to share my page with your friends!

Enjoy your weekend with healthy treats in your fridge- made fast- made easy and made fun!!!!

xx Vashte xx






Spinach and Coconut Water Smoothie

During the week I am not a big breakfast eater. I used to start with eggs and veges; egg whites and veges; smoothies with protein and fruits; gluten free cereal (has to be soggy for me to eat it so that takes a while for the rice/almond/cashew milk to soak in..hence too much time!); or an omelet. These days, as I am not pumping iron (never have really), I don’t find I need all that food first thing. To me, these meals mentioned are very substantial and, listening to my body, I find they slow my digestion down. Now days I enjoy these breakfasts as a brunch in the weekend- not all at once mind you! -If you lift weights in the mornings or are in an active job/lifestyle- you would likely need to eat differently to me.

Most days I walk or jog first thing on an empty stomach aside from a sip if water or two. One major caveat is- I have to fall out of bed,throw on my clothes and GO. Clothes prepared the night before or therein lies an issue. I cannot think about anything, nor engage in conversation with anyone, and most certainly and definitely no snuggles up for that last minute or two when you are the most comfortable in your warm bed! Or it is over red rover and there is no walk and certainly no jog. Bad. Very bad state of affairs. No thinking allowed- just do it. That is my motto (thank you nike)- but, at this time in the morning-¬† I can not even think of that! Just throw on daggy clothes + Cap and gloves, leave house, walk, then jog. And then wake up, during said walk.. and life is seen through rose coloured glasses even when it is raining.¬† Once it is over. ūüėČ

Breakfast for me needs to be light. All I need and want is something to fill the gap, and not slow down the cleansing process my body is still working through. I can consider a more solid meal around 11am or after. Before that, I am still cleansing. Yes breakfast IS important. Do not get me wrong there- but I choose to keep mine light.

Today for example this was my choice- my alkalising spinach and coconut water smoothie topped with cinnamon.  It was delicious. It was light. It was nutritious. It was alkalising. It was detoxing. It filled the gap. It was more hydrating than the 1.5L of water I had already ingested after my walk/jog.  Why? It was made from coconut water. Some (not all) benefits of coconut water are:

  • It’s a natural isotonic beverage, with the same level of electrolyte balance as we have in our blood – it’s the fluid of life so to speak
  • Coconut water is more nutritious than whole milk – Less fat and no cholesterol
  • Coconut water is more healthy than Orange juice – Much lower calories
  • Coconut water is better than processed baby milk – it contains lauric acid, which is present in human mothers milk
  • Coconut water is naturally sterile – water permeates through the filtering husk
  • Coconut water is a universal donor – it’s identical to human blood plasma
  • Coconut water is a natural isotonic beverage – the same level we have in our blood
  • “Coconut water is the very stuff of nature, biologically pure, full of natural sugars, salts and vitamins to ward off fatigue… and is the next wave of energy drinks BUT natural” – Mortin Satin, Chief of the United nations Food and Agriculture Organisation
  • Coconut water contains more potassium (at about 294mg) than most sports and energy drinks (117mg)
  • Coconut water has less sodium (25mg) where sport drinks have around 41mg and energy drinks have about 200mg!
  • Coconut water has 5mg of Natural sugars where sports and energy drinks range from 10 – 25mg of Altered sugar. Coconut water is LOW in sugar. VERY good!!!
  • Coconut water is very high in chloride at 118mg, compared to sports drinks at about 39mg.

(taken directly from Coconut Essence Water ‘benefits’ page and based on a 100ml serve.

I love coconut products and coconut water is the bee’s knees to me. My favourite brand is from JT’s Coconut Essence based here in Queensland- they deliver online so go for it. If youJT's Coconut Essence Water can not get the real thing- the white, young coconut from the supermarket; then this is the next best ting. It saves you time and keeps you and those close to you, out of danger as you try to handle a meat cleaver type knife trying to open the real McCoy!! (Watch the fingers!) JT’s Coconut Essence is 100% pure- no additives, and the flavour is the closest to the real thing out of all the different brands I have tried. Yes, I have tried a few. Beware of cheap imitations filled with preservatives. Look at the ingredient list- if there is anything other than 100% coconut water in there- you are buying a cheap imposter. (It may not be cheap on your wallet but it will be cheap in nutritional value). Coconut water is coconut water- don’t let anyone mess with it.¬† You can find JT’s Coconut Essence at GoVita in Robina if you are on the Gold Coast. Or as I mentioned buy online- buy in bulk- you can use it in your cooking, baking, smoothies, or just when you need a refreshing drink.

My Refreshing Spinach and Coconut Water Smoothie Recipe:

2 leaves of spinach (as much as you like really), 1 can 330ml JT’s Coconut Essence Water, juice of one lemon (you could use half as it was slightly tart), 1 Tblspn activated ORGANIC linseeds, 2 teaspoons organic green barley powder, small portion of organic vanilla bean, and a sprinkle of cinnamon- ice. if you need to sweeten, use a small amount of stevia, but it should be sweet enough. Then blend away in your vitamix preferably, but any blender will do! YUM!