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






Sugar Free Chocolate Protein Truffles

by Vashte on May 30, 2013

 Sugar Free – Raw- Vegan – Paleo Friendly – 100% Natural- Wholefoods- Gluten free

Protein Truffles

Sweets, Sweets and more Sweets. What is it about the taste of something sweet we all love once in a while.. or perhaps a little too often?!

Is it the fact we know we ‘should’ not be eating this decadent sweet stuff. Is this act of naughtiness our defiant child coming forth? Mischievousness on the prowl! 😉

Rules Rule and more Rules! What is that saying- rules are made to be broken?! So you ‘defy’ yourself and feed the sugar craving… “So there!!” -Thus setting in motion hours spent in regret and remorse for giving in to that temptation once again…“how could  I have been so weak?” And on it goes.

No not you? You prefer a more savoury taste? Well, dear friend, you are still feeding the same sugar addiction. Those carbs- they turn to sugar which then turns to fat if you don’t use the energy you just ingested… and quickly. Nothing like a long run after a binge on chocolate, or pizza is there? (She shudders at the very real visualisation she gets if that were ever (not in a million years) to occur- technicolour yawn …)

Soooo how do we get around this sticky sweet situation we ponder? Jump on yet another diet.? “Oh but this one isn’t a fad.. it is a lifestyle choice” (blink blink smile smile) .. whatever. It’s a diet. Get real and honest. A Diet OK? You are looking down the barrel of yet another diet. STOP!!!!!!Please!!!!! Don’t do it!!!!

How about quitting! Quitting those diets! You know they do not work! Consider easing up on yourself. Drop the guilt. Drop the rules. You WILL break those rules if not by the end of the will eventually. A great guideline to live by is the 80/20 rule. This applies across many facets in life.  Stay within these parameters and you can be fairly confident you are ahead of the pack if you live in the 80% health range and choose to stray 20% of the time. Happy days!!

That being said- my sugar free chocolate protein truffles I present to you today can fall in the 80% health range! NOOOOO I hear you cry!! Yes!! It is true!

This is wholefood. This is 100% natural food. Swop it-Dont drop it!!! Ditch the over processed, nutrient empty, calorie laden cheap crap for: Great ingredients, Naturally sweet, Nutrient dense, GOOD calorie filled foods! I make these sugar free chocolate protein truffles delicious and nutritious- you would not even know they were ‘healthy’ by the delectable taste of them if I didn’t tell you they were good for you! Bonus!!

You CAN have your sweet fix without blowing the lifestyle nutrition budget! Enjoy one or two per day as your sweet fix. 

What you need:Creating Truffles

All ingredients are approximate and can be swapped if you don’t like a certain ingredient or simply want to try something else in your cupboard. There are no rules- just take the concept and explore for yourself. Some things work, some don’t but the only way to actually know for yourself, is to experiment and try things out for yourself. I use my friends and family as guinea pigs- they don’t seem to mind at all and have no qualms in  telling me what works and, in no uncertain terms, what doesn’t! If you really want the truth – Give them to your kids, or in my case nieces… -nothing like truth in the form of a sledgehammer. Suck it up adults! Can your ego handle it?! Mine takes a while!!!

  • So.. This recipe works!
  • Use organic where ever you can:

1 Cup Almonds (preferably soaked. Even better activated) / 3/4 C Pitted dates/ 1/2 C almond milk (preferably homemade)/1 Tbspn Raw Cacao powder/ 1 Tbspn Raw Cacao Nibs/ 3 Tblspns Raw Honey (from your local markets) /1/4 C mixed sunflower and pumpkin seeds

How to Make It work:

  • Very simple.
  • Blend almonds, dates and milk in a high powdered blender until smooth. The mixture will be thick with a consistency similar to a cake mixture.
  • Remove smooth mixture and add to a bowl.
  • Add remaining ingredients to the cake-like mixture and mix well using a wooden spoon.
  • The mixture needs to be slightly wet. If it is too dry add a tad more milk.
  • Roll into little balls. Wet your hands to avoid the mixture completely sticking to your fingers. Be prepared to get a bit messy. Its ok.
  • Dust your truffles with cacao powder, cocoa powder, dark chocolate flakes, or whatever you have a personal preference for.
  • Freeze – makes around 24 balls and takes 15 minutes to make!!! FAST!! Healthy! Delicious!!!

Tip:Sugar free Chocolate protein truffles

Don’t just refrigerate as the consistency will remain slightly wet. Keep these truffles in the freezer. They will not ‘freeze’- but become firm. YUM.

Delicious. Sugar free. Guilt free.

If you prefer a sweeter taste – use organic honey instead of rice malt syrup. These truffles will no longer be sugar free with honey.

Add different ingredients as you see fit. Enjoy experimenting! Stop buying cheap low quality sweets from the shops! I keep a stock in my freezer/fridge/cupboards filled with healthy sweet and savoury snacks. It helps keep my mind at ease thus avoiding the ‘lack-of’ mentality so many people strangely experience in the West. -As if we will ever run out of cheap nasty poor quality food?!  The shops are lined with the stuff!! -Very few people are actually ‘starving’ in the West so it could be an idea to ditch that redundant saying as well! It creates a lie in your own heads that you end up believing. Realistically you know simply by looking in the mirror, you are a long way off from starving. xx

Control. You are in control of what you buy. You are in control of what you eat. Take charge and make plans to ensure you are NOT missing out on anything in life. Coach your mind to understand that concept! Enjoy my sugar free, guilt free chocolate protein truffles! Wholefood and 100% natural!! Delicious!!

Please feel free to share this blog post and or make comments! I would love to hear from you!! Any suggestions on variations? I would love to try your variations!!

God bless you

xx Vashte xx


Sugar-Free Protein Bar

by Vashte on September 30, 2012

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!


Protein, Muscle and Weight Loss

by Vashte on January 2, 2012

1.Your muscles are made up of protein. That is why you need protein in your diet to keep them strong.

2. Building muscle is not easy. It takes a lot of effort, dedication and TIME.

**GIRLS: lifting weights and eating protein WILL NOT MAKE YOU LOOK LIKE A BODY BUILDER.  It takes HOURS AND HOURS of dedication and education to look even remotely like that.

3. Your abs are found in the kitchen. THATS RIGHT. Your results are dependant on 80% NUTRITION, 20% exercise. Dont get it mixed up.

4. Train hard with focus, be consistant, eat well –this may include a NATURAL protein supplement.

5. Have patience.

6. Stop looking for wonder products – there are NONE.

7.Starving the body of calories may work for the first few times you do it. This is a very temporary fix. What you are doing is teaching your body how to store FAT, and slowing down your metabolism. The more often you start a fad diet, the more efficient your body will become in knowing how to hold on to and store FAT.  You are doing yourself a HUGE dis-service entering ANY type of ‘diet’.

Examples of what I consider to be a CRAZY fad diet include but are not limited to:

  • Allowing only 500 Calories per day;
  • No carbs;
  • Protein shake ONLY breakfast and lunch diets;
  • NO excerise..and more

If you enter into a diet where they stop you from exercising, be VERY AWARE that you are HIGHLY LIKELY to be about to teach your body how to burn muscle and store your fat.

BIG FAT NO NO if you want to be slim, lean and toned.

When you come off this starvation period, your body will hold AS MUCH FOOD AS POSSIBLE as FAT, even the good food you put in, in preparation for the next famine. You WILL gain all that ‘weight’ back, plus MORE. The body is only trying to protect you and keep you alive by doing this.

  • By training consistently, eating 5-6 snacks each day with a balance of carbs and protein, you WILL lose fat and build muscle.
  • When losing fat, the scales may not move as fast as you think you want them to; however, watch those cms drop and the clothing become looser and looser. Isn’t that what you really want? To change shape, increase your metabolism, eat more and feel energetic?
  • It is vitally important that when you supplement your snacks with a protein shake, or any other supplement for that matter- you do so with a product that is 100% natural. Your body is a temple and understand that what you put in, your organs must process to get out.
  •  Eating CLEAN is vital to long term health. Always check the labels of any food you put in your mouth and ask yourself- can you read the ingredients or do you need to be a bio chemist to even begin to decipher them?

100% clean, 100% natural. Your body will love you for it and the fat will fall off.