My gorgeous sister Isabelle (@isabellefisherr) shares with us her favourite healthy afternoon snacks that will keep your blood sugar levels stable and your metabolism going!

• I love making a quick carrot mug cake when I’m short for time. In a mug add: 2 tbsp almond meal, ½ grated carrot, 1 tsp tahini, 1 egg, 1 tsp raw honey, dash almond milk, sprinkle of cinnamon, nutmeg and ginger. Microwave for 40-50 seconds. Top with a dollop of Greek yoghurt and crushed walnuts.

• Chocolate milkshake– 1 cup cashew, almond or coconut milk, 1 tbsp cacao, 1 tbsp almond butter or macadamia butter, 2 medjool dates, 1 tsp cinnamon, 1 tsp mesquite- blend together in a high-speed blender (I use a Vitamix).

• I love making a tropical smoothie. In a blender throw 1 cup frozen mango, ½ cup frozen berries, ½ cup coconut or almond milk, ½ cup cold water, 1 tbsp coconut protein and a small handful of cashews and blend until smooth and creamy! I love putting mine in a bowl and eat with a spoon.

• I am obsessed with medjool dates at the moment! I have about 3 filled with a teaspoon of almond butter… it tastes like caramel! I have this alongside a chai tea and some fresh fruit.

• Greek yoghurt is another go-to snack for me- I love it with chopped strawberries, blueberries, kiwi fruit, crushed almonds and macadamias, a teaspoon of raw honey and cinnamon!

• Mung bean crackers with smashed avo: ½ an avocado smashed with lemon juice, olive oil, Himalayan salt and cracked pepper.

• One of Sophie’s famous fudge brownies with hot caramel sauce! One of my favourite treats- so decadent!

• A bowl of Sophie’s creamy pumpkin soup (great dinner starter too or a great lunch with a side of rye bread!)

• A thick hot chocolate made with coconut milk and cacao (again, a Coconut and Bliss specialty!)

• 2 or 3 fudgey tahini bliss balls (recipe from Sophie’s ebook)

• A grilled banana cut lengthways, topped with 1 tsp honey, 1 tsp tahini and a sprinkle of cinnamon mixed together.

• A handful of tamari almonds (available from health food shops) and an apple.

Boring porridge just had a makeover… and it is delicious and more nutrient-packed than ever! A great winter warmer.

Porridge:

1/3 cup oats (I use gluten-free)

1 large banana, mashed well

1 tsp vanilla extract

1 tsp pure maple syrup/ raw honey/ coconut nectar

½ cup water

½ cup coconut milk (or milk of choice)

1 heaped tbsp cacao

1 tbsp nut butter (I use macadamia, hazelnut, cashew or almond butter)

½ tsp mesquite (optional)

1 scoop of clean protein (optional- I love Inca Organics and 180 Nutrition Coconut Protein)

1 tbsp coconut yoghurt

Topping:

Activated nuts and seeds, to top

Coconut yoghurt, to top

Sweet cacao nibs, to top

1. Add all porridge ingredients in a small- medium saucepan and bring to boiling point. Simmer for around 5 minutes, stirring or until the porridge has reached a desired consistency.
2. Decorate with toppings and serve.

Complete decadence. My favourite recipe to date!

Brownies:

¾ cup almond meal

2 tbsp buckwheat flour

1/3 cup cacao

1 tsp baking powder

2 free range eggs

1 tsp vanilla

¼ cup coconut oil, melted

3 ½ tbsp coconut sugar

1 tsp mesquite (optional)

1 tbsp. almond (or macadamia) butter

¼ cup coconut milk (or milk of choice)

¼ cup hot water

Sauce:

¼ cup coconut sugar

1 tsp tapioca flour

¼ cup coconut milk or coconut cream

Generous sprinkle of salt

1. Preheat the oven to 160 degrees Celsius, fan-forced.
2. Grease 4 individual ramekins with coconut oil.
3. Place all ‘cake’ ingredients into one bowl. Stir thoroughly.
4. Pour into the ramekins and bake for 22-25 minutes or until just firm on top.
5. Meanwhile, place all the ‘sauce’ ingredients into a small saucepan. Turn the heat to high and bring to the boil or until a thick, pouring consistency is achieved.
6. Serve the brownie with the hot caramel sauce.

Boy, do I have a winter warmer for you! This soup accentuates the sweetness, rich flavour of pumpkin. Roasting it achieves a wonderful, caramelised flavour, while the cashew milk provides an incredibly creamy texture. My beautiful friend Hannah (@healthsynergy) gave me this lovely idea of adding cashews- an absolutely phenomenal addition! There is nothing quite like a silky pumpkin soup- this one is certainly no exception! An absolute winter MUST. 

Ingredients:

• 1 1/2  kg of Kent pumpkin
• 1 tbsp olive oil, melted
• 1/2 cup water
• 1/4 cup heaped cashews, lightly toasted
• 1 1/2 – 2 cups vegetable stock (add enough until desired thickness is reached, I find this varies each time)
• 1 tsp dijon mustard
• 1 tbsp coconut sugar
• Himalayan salt and pepper, to taste

1. Preheat the oven to 200 degrees celsius, fan forced.

2. Chop the pumpkin, place on a baking tray and brush with olive oil.

3. Roast for about 40-55 minutes or until tender when pierced with a fork.

4. In a Vitamix or good quality blender, place the cashews and water. Blend until well combined. Make sure the cashews are completely blended to form a ‘milk.’ If the volume is not great enough for the blender, add a small amount of pumpkin and allow all contents to reach a smooth consistency.

5. Gradually add all the pumpkin a blend until really well combined.

6. Pour the contents into a large saucepan over medium- high heat.

7. Pour in the vegetable stock (add more or less depending on desired thickness) and stir. Also add in the mustard, coconut sugar, salt and pepper.

8. Allow to simmer for about 10 minutes.

9. Serve with coriander and toasted pumpkin seeds.

Makes about 4 small bowls or 3 larger bowls. I love serving mine with toasted lebanese bread!

Easter may have come and gone, but that doesn’t mean it’s too late for a chocolate fix! This one is the perfect warmer for the cooler weather. If you love creamy and thick, then this is for you!

Ingredients:

Serves 2.

2 cups coconut milk

1 tsp vanilla

1 generous sprinkle of cinnamon

3 tsp coconut sugar

2 heaped tbsp cacao

1 heaped tsp tapioca flour (arrowroot)

½ tsp salt

1 tsp mesquite (optional)

4 squares of quality dark chocolate, (I use loving earth 2 ingredient dark chocolate)

1. Bring the coconut milk, vanilla and cinnamon to a simmer in a small to medium sized saucepan, over medium heat.
2. Meanwhile, in a small bowl, place the coconut sugar, cacao, tapioca flour and mesquite (if using) and the salt.
3. Pour a small amount of milk into the small bowl with the cacao mixture and stir until smooth.
4. Transfer this smooth chocolate mixture into the saucepan with the rest of the milk. Stir well and add in the chocolate.
5. Bring the mixture to the boil and allow to bubble for about 3-5 minutes or until it reduces to your desired thickness, stirring occasionally.
6. Pour into 2 cups.
7. I love mine with a dollop of coyo!