dairy-free

Is Keto the New Black?

Keto-this & Keto-that is being bandied about like Lindsay Lohan’s antics circa 2006. So what’s the deal? Is this a legit way of eating? Should you try it? Should I try it? Who else is trying it? What does it do? What doesn’t it do? Will going keto solve all my life problems…. I’d say it’s unlikely but what it won’t solve could probably be remedied by coconut oil. Because magical.

I have read A LOT about ketosis and even dabbled in it myself. I found that it worked for me when incorporating some exogenous ketones via SUPPLEMENT into my life as that allowed me to not have to limit or caution around my veggie & fruit intake as my diet is generally pretty low carb anyway. What I do notice (in the absence of ketone supplements) when going too low carb (for me) is that my sleep gets a bit messed up, my energy wains in my workouts & I get some low thyroid type symptoms like really cold extremities so I have found that some starchy carbs with my dinner helps with that. I stopped taking any ketone supplements because whilst effective, I found the taste bloody awful and first & foremost I’m a foodie so it’s a no from me. They are sweetened with stevia and have the most incredibly sweet flavour that really put me off. Plenty of people swear by it though so give it a whirl if you like.

Anyway, I have had loads of people ask me about keto & so I asked my Yoda. He’s the guy I ask all things that I can’t seem to come to a solid answer to with my own research. Chris is one of the smartest people I have ever met & also one of the fittest. I’m hoping if I keep doing his PrimalThenics program his smarts & fitness will rub off on me too! So here’s his take on all things KETO.

Keto is certainly the new buzz word on the internet, being one of the most googled words in 2017.

The human body has two main fuel sources, glucose (from carbohydrates or excessive protein) or beta oxidation (ketones from the breakdown of fats).

Ketosis is the use of ketones from the breakdown of fats as your primary source of fuel and is often referred to as being ‘fat adapted’. For everyone who has not been on a ketogenic diet you operate on glucose as your main source of energy. To convert your body to using fat as your fuel source requires some specific work.

Let me explain what that requires and if it is right for you!

Changing your fuel source?

Think of your body as a car. Glucose is unleaded petrol and gets you roughly 500km a tank, whereas ketones are diesel petrol and get you 1000km a tank! To convert your car from unleaded petrol to diesel means you are going to have to take it to the car shop for a major overhaul of its engine. That work is going to take a few days and cost you a bit of money.

Bear with me.

When converting from glucose as your primary fuel source, (after a lifetime of eating carbs, potatoes, rice and breakfast cereals – remember the food pyramid anyone!), is going to cost you a bit of effort and discomfort. Things like the Keto-Flu, where you feel like you have the flu (people have been hospitalised before they thought they were so sick), fatigue, headaches and constipation can occur. Not to mention drastic reduction in athletic performance, initially anyway.

But you must remember, you are changing your engine here. You are changing your physiology, from that of carb dependant, to fat using. It requires a cost. 

How do you do this?

To convert to beta oxidation (ketosis) requires the absence of sugars and the limiting of total carbs to under about 20-50grams of carbohydrates a day. IN doing so, the body undergoes a few rough days of glucose depletion until it can start to get fats broken down in the liver which results in the body’s secondary fuel source, Ketones.

Can you speed this process up?

Yes, there are a few ways you can speed this up.

First. You can deplete your body’s stores of glucose faster than it takes for the body to utilise its’ own stores passively. To do this, you would partake of a few high intensity training sessions, such as sprint running, HIIT circuits or weight lifting. 

Two. Increase your fat intake, particularly the intake of Medium Chain Triglycerides (MCT oils) which are more easily converted to ketones in the body than other fats.  (Paleo hero mcts)

Three. Minimise lifestyle stressors such as sleep deprivation, stress etc, to provide the body with an easier opportunity to undergo a major physiological change. And, also, to make it easier on yourself!

Four. You can utilise exogenous ketones, as in pharmaceutically manufactured ketone bodies, to provide an immediate source of ketones which will aid in fighting off the effects of the ‘engine change’ (Keto flu), and almost trick your body into producing its own ketone bodies faster. 

Is this right for me?

Ketogenic dieting has long been regarded as particularly effective for a number of health ailments, including:

  • Epilepsy
  • Weight loss
  • Improved insulin sensitivity and blood sugar stabilization

Recent claims have touted it as effective for:

  • Mood stabilization in mental/depressive disorders
  • Improved mental focus
  • Improved energy levels, oxygen capacity, endurance levels
  • Migraine treatment
  • Neuro-protective benefits in seizure disorders; ADHD; Alzheimer ’s disease, memory and cognitive function; Parkinson’s Disease and Multiple Sclerosis
  • Stroke prevention; cardiovascular disease; metabolic syndrome management; improved cholesterol levels
  • Inflammation management
  • Endurance enhancement

Whilst some are calling it one of the nutritional breakthroughs of our time!

What foods are involved?

Eating fat, and not eating carbs!

It is that simple, you eat fats, and you limit all intake of carbs: 75% fat, 20% protein, 5% carbohydrates from leafy vegetables. Generally, this equates to about under 20grams of carbs consumed per day. It is also important to note that these carbs should be solely sourced from green leafy vegetables. Most people make some serious errors when beginning the diet by either consuming too much fat, the wrong kind of fat and or too much protein. Deep fried foods should be eliminated

Snack Options:

  • Go-to fat foods for snacking
  • Avocados
  • Cheese ( don’t go overboard)
  • Eggs
  • Dark chocolate (at night snack)
  • Fish
  • Nuts – macadamias, almonds, walnuts, pecans,
  • Chia seeds
  • Olive oil
  • Coconut oil,
  • Flour – coconut, almond,
  • Butter, full fat cream,
  • Fatty meat- pork belly, bacon, beef, chicken thigh,
  • Celery and low sugar peanut butter
  • MCT oils
  • meats

As good as it may seem I don’t recommend super strict keto for everyone.

  1. It can be very hard to maintain
  2. It can be restrictive
  3. It can be done very badly
  4. If you are prone to severe anxiety
  5. It can influence your cholesterol levels (which in itself don’t mean anything, but if you do that with a lot of “falling off the wagon” and carb binging it can lead to negative side effects)
  6. It needs a very nuanced approach to manage salt intake, monitoring of bloods, health parameters etc
  7. It often has less vegetables than I would want you to eat
  8. Is it really necessary for you?
  9. What are your goals?

But, let me state this, you don’t need to eat carbs!

Yes, that’s right, even for weights training, HIIT training, endurance ultra-marathons carbs are not necessary. But I will leave that argument for another day.! But go as close to keto as you can whilst eating as many carbohydrates from my vegetables as you can.

If you are an everyday warrior like me, then I would recommend going for a more moderate approach, that still involves very limited number of carbs, that can better suit your life. Regardless of your performance goals or health aspirations, fat loss must be a priority. Having a lean muscular physique doesn’t mean having the body of cover model, but rather possessing appropriate fat stores and adequate physical capabilities.

Having increased body fat causes hormonal and immune system changes associated with fatigue, aches and pains, recurrent infections, allergies and toxicity, unbalanced hormone profile, and menstrual problems.

Medical research has repeatedly demonstrated the link between increased body fat and the progression of degenerative diseases like Cardio-Vascular Disease, diabetes and cancer. What is disregarded or poorly understood by most are the primary causative factors of excess fat storage. The two main causes being a sedentary lifestyle and excess refined carbohydrates.

Eliminating carbohydrates in a structured manner will change your life, because, losing fat will change your life. Not only will debilitating physical symptoms improve but you will also notice changes in daily energy levels and an improved zest for life!

Such positive physical and physiological changes will also affect you mentally and emotionally, for the better. One of the most noticeable aspects of fat loss and its effects on the body is the increased ‘ease of day’. ‘Ease of day’, refers to how much easier your daily activities will feel.

So, my advice to many is: Go for an approach that you can manage, that is appropriate for your life and goals and that has far less carbs than you currently consume.

Chris, The Health and Fitness Guy.

 

Corned Beef Fritters (paleo. gf. df)

I used to HATE corned beef as a kid. Detest it. I don’t even know why. I don’t think I have actually ever eaten it in my adult life until a few weeks ago when I tried it at a cafe as a brekkie wrap and it was awesome! So obviously now I’m obsessed and I went straight to the butcher and bought one. I’ve got be honest, I didn’t love how it initially turned out as the way they had brined it was WAAAAAYYYY too salty for my liking (and I love salt) so I’m going to get my mits on some silverside from Young Farmers and brine my own and just see how that pans out for me. Anyway, the point is, I wasn’t digging it but I HATE wasting food and I remember my mum used to make corned beef fritters so, that’s what happened. Fritters. The small human loved them. Smashed them both hot and cold. They make a cracking snack, brekkie or dinner option and they freeze like absolute champions. Obviously you can sub in other veggies if you want. This is what I had in the fridge.

1/2 red onion, diced
2 cups finely chopped cauliflower
1/2 cup grated carrot
1/2 cup grated zucchini
1 cup grated sweet potato
2 cups diced corned beef
4 large eggs
1 1/2 cups almond meal
Salt & pepper
Optional- 1/2-1 tsp turmeric
Coconut oil/ghee/ butter for cooking

Makes 12-15 fritters

Mix all ingredients together in a big bowl. Heat a large frying pan over low-med heat, add about 1/2 tbs of cooking fat. Form the batter into fritters, don’t worry if they don’t look like they are going to hold together, they will as they cook. Pop the fritters in the pan, cook on one side then flip, after flipping use the back of your spatula to press them down a little flatter. Cook on other side until browned.

 

Keto Love Bites (paleo. keto. vegan)

If you haven’t been hiding under a rock, you will have probably heard the term ‘keto’ being bandied about in health & fitness land. It’s the new black but it’s not a new concept. A Keto diet has been around for yonks and it’s been used therapeutically for treating obesity, epilepsy, diabetes, Alzheimers and many other conditions for a very long time. It’s basic premise is eating high fat &  very low carb kicking your body into ketosis where it will use your fat for fuel. Benefits  vary from person to person but  weight loss, blood sugar control, mental focus & clarity, and increased energy are generally seen. As EVERY body is different, the amount of carbohydrate you can tolerate before you are no longer in ketosis varies and it’s something that each individual needs to work out for themselves. Am I doing Keto? No. Do I generally eat a pretty high fat (healthy fats) and low-mod carb diet anyway? Yes. That feels good for me. Going super low carb (to be in ketosis) doesn’t feel great for me, I lack energy, my sleep suffers and my hormones go a bit wacky so, for me, making sure that I have a bit of fruit or some good starchy veggies as my carb sources works. Anyway, keto or not, these treats are a GREAT source of healthy fats and taste bloody tops. The fats will keep you satiated plus you feel like you are eating chocolate and that’s always a win in my book. Go forth and keto. Or don’t. You do you. 

3 tbs nut butter/coconut butter
1 tbs tahini

OPTIONAL- 3-4 drop peppermint or orange oil

1/4 cup coconut oil/butter/ghee/ cacao butter

1 tbs raw cacao
2 tbs collagen powder (or protein powder)

Melt together the nut butter, tahini & coconut oil, stir in everything else then spoon into chocolate moulds or pour into a baking paper lined tray. Pop it in the fridge to set for at least 4 hours.

** If you don’t give 2 hoots about being keto-friendly and need some sweetness you can add 1-2 tbs of raw honey, pure maple syrup or rice malt syrup if you fancy.

 

The Truth About Acai Bowls

Acai bowls are the latest health food fad doing the rounds. They are popping up in every cafe & health food shop and you can even make them yourself at home (which I absolutely recommend so you can jam some extra nutrition in).  Touted by many as the perfect healthy meal they come in a massive variety of flavours and colours but let me let you in on a secret….. That ain’t no perfect brekkie.

OK, before a war breaks out let me firstly say, I like acai bowls. They are delicious. It’s like having ice cream for breakfast and who wouldn’t love to do that…. It’s got about the same amount of sugar as having ice cream for breakfast too. Yep, on average an acai bowl will have about 40g of sugar and up to about 75g depending on your toppings.  The same size bowl of full fat vanilla ice cream has about 39g of sugar. At least the ice cream has a good dose of fat in there too to at least help slow that insulin spike a little. Yes, the acai is natural sugar from fruit but as far as your body and your insulin response are concerned, it’s still sugar and if your body doesn’t need it, it’s likely going straight to your ar$e, or thighs, or stomach or wherever else your body thinks it would like to store it for the next famine you encounter. That’s basically an entire days recommended sugar intake in one bowl.

So what’s my point? My point is, don’t get caught up in the hype and the very clever marketing. If you give zero flying ducks (*side note; why does auto-correct think I want to write ‘ducks’? Seriously, how often do I refer to ducks to make it think that is a legitimate swap?) about your sugar intake, you are not trying to minimise your body fat, you don’t mind feeling hungry again an hour later, and you have $16 to drop on a bowl of sugar every morning, go your hardest, I’m not talking to you. If you do care about the above points I’d suggest that acai bowls are a sometimes food, a treat for your weekend brekkie out or a refuel after you have smashed out a gruelling workout, enjoy it for sure but don’t kid yourself into thinking it’s health food.

A few things I want to point out, not all acai is made equal. Homemade is absolutely the best because you can whack in a heap of great things to add way more nutrition. My tips would be cinnamon to help curb the insulin spike, collagen powder or protein powder to add some protein and help with skin, hair, joints etc, frozen zucchini or spinach to add some greens, use some coconut cream instead of coconut water to get some healthy fats in there- this will help keep you fuller for longer and assist with blood sugar regulation.

Different brands of acai also contain different things, it’s a good idea to ask. My pick is the Amazonia Pure . Some contain soy lethicin, some contain added sugar or syrups to make it more ‘scoopable’, some contain colours and additives to mask the fact that is has oxidised and gone brown instead of being the deep purple of a non-oxidised acai. So that’s it from me, eat your acai, or don’t, I have zero ducks to give, it’s your body to nourish how you see fit.

 

 

Roasted Cabbage & Kale Warm Salad (paleo. gf. df. vegan)

This recipe came about because I was making KIMCHI & I bought the world’s largest cabbage, not even exaggerating, and ended up with approximately 3.5kg of cabbage leftover. Steamed cabbage as a menu item does NOT spin my tyres in any way so I thought ‘let’s roast this gear and see what happens’. This happened and it’s a win I think. Cabbage is actually a cracking veggie if you can make it taste good. You can use purple/red cabbage too and give yourself an even bigger beta-carotene hit. Cabbage is low carb, high fibre and a good source of vitamin K, A & C.

1/2 small green cabbage, shredded
1 lge red onion, roughly sliced
1/2 bunch kale, shredded
3 small green apples, roughly sliced
Good pinch salt
Good lug of olive oil
OPTIONAL- If you tolerate dairy, some chunks of goats cheese would be a stellar topping to add for the last 15 mins in the oven.

Preheat oven to 180C. Line a baking tray with some baking paper and add all the ingredients. Mix well with your hands so that everything has a good coating of olive oil. Bake for approx 1 hr. This can be served warm or cold.

Bangin’ Chicken (paleo)

Seriously banging. This chicken packs a massive flavour punch and will absolutely have your tastebuds doing a happy dance. I don’t even know what else to tell. It’s easy. It’s delicious. You can probably substitute the chicken for some bangin’ pork or beef. If you do, tell me how banging it is on a scale of “relatively banging” to “total mouth party, will you marry me? Banging”. Obviously, I expect the latter. Unless you balls-up the recipe for which I take no responsibility. Go forth & bang.

1/3 cup coconut oil (or ghee)
1/2 kg chicken thighs, chopped
2 rashers bacon, diced
1 red onion, diced
6 garlic cloves, crushed
1 capsicum, chopped
good handful of baby spinach
1 tbsp cumin powder
1/2 tsp cinnamon powder
1/4 tsp ginger powder
1/4 tsp cloves powder
1/4 tsp cardamon powder
Juice 1 lemon
1/2 tsp salt

Heat up the oil in a large frying pan that has a lid over a medium heat. If you don’t have a lid you can use a sheet of alfoil to act like one. Add the chicken, bacon, garlic, onion and salt and allow to brown. Add all the remaining ingredients, aside from the capsicum & spinach and mix well. Cover, reduce the heat to low and allow to cook for 20 mins, stirring occasionally. Add the capsicum & spinach, stir though and allow to cook uncovered for another 5 mins before serving.

Kale, Cranberry & Goats Cheese Salad

I love goats cheese. And cranberries. I’m pretty intolerant to both unfortunately (you can read about my food intolerance testing on the blog) but sometimes I just like to throw caution to the wind, say fu$k it,  and do a number on myself anyway. I’m a rebel moron like that.

Dairy tends to cause me both a pretty immediate gut bloating reaction and a next-few-days skin break out reaction. It’s awesome. Cranberries make my throat all scratchy and itchy, like hayfever, or anaphylaxis. Also awesome. What I have discovered with both of these particular intolerances is that they tend to be dose related. A few cranberries every now and again in my Paleo Hero Muesli, no problem. Cranberry sauce, massive problem.  A bit of cheese once every now and then, all good. A piece of cheesecake and I’ll be rolling around on the floor, clutching my guts, looking 9 months pregnant fairly quickly. All great lessons. And still I sometimes say ‘screw this, pass me the gelati’.

1 bunch kale, core removed & shredded

1/2 cup dried cranberries

4-6 radishes, finely sliced

100g goats cheese (omit if you don’t do well with dairy)

good pinch salt

1 tbs apple cider vinegar

3 tbs olive oil

To remove the core from your kale stalks you just pretty much grab the bottom of the stalk and pull upwards toward the tip of the leaf. The leafy bits should come off and the fiberous stem should stay there. It’s no big deal if a few bits of stem end up in there so don’t spend hours doing this. You don’t have time for that $hit. Move on. Add the kale, salt, ACV & olive oil to a big bowl and get in there with your hands, give it a good massage like its had a big day at work. A couple of minutes should do the trick, you just want it to be a little softer so it doesn’t taste like you are eating horse chaff.

Add the rest of the ingredients, give it a little toss & you are good to go. In hindsight, I think some toasted flaked almonds or walnuts would have been awesome in here too. Whatever floats your boat.

Kimchi (fermented. vegan. paleo)

If you are not on the fermented foods bandwagon yet you need to JUMP ON IMMEDIATELY. Like now. Fermented food is the new black. Adios probiotic capsules & HELLO probiotic rich foods. Not only are fermented foods going to give you more variety of good bacteria in your life but they are so much more potent than even the very best probiotic capsule or powder on the market. By incorporating food containing probiotics we start to establish great long-term, diverse, healthy gut flora far more effectively than if we just take a probiotic supplement. If Kimchi isn’t your jazz then try some other types of fermented veggies, kombucha, kefir, homemade yoghurt etc. The more different types of fermented foods the more diversity of good bacteria you will incorporating into your life. If you don’t know why having a healthy population of bacteria in your gut is important you can get in the know HERE  and HERE but basically everything from skin conditions, weight regulation, mental health, immune function, obesity, fatigue & auto-immune disease.

I have been making kraut for a while but have been hanging out for someone to give me a great kimchi recipe and Jeremy came through with the goods! This was also my first time using my new crock from KINFOLK & CO!!  This recipe comes courtesy of the awesome Jeremy over at Holistic Lifestyler who is a chiropractor in WA, runs fermenting workshops & has an awesome line of organic clothing that is SO soft & comfy. You can get your mits on his fermenting ebook for only $40 if you tell him I sent you. We’re tight like that. He’ll hook you up. Just email him info@holisticlifestyler.com

Will need approximately 2 Litre sized fermenting vessel, notes on these in the troubleshooting.

Vegetables

Green Cabbage  400 g ; Nappa Cabbage 500g ; Spring onions 100g; Sweet potato 250g; Carrot 100g; Green apple  ½ (100g); Salt approx. 30g (which is around 2% of the vegetable weight, this is important as it’s the researched safe ratio of salt to vegetable to provide the optimal environment for fermenting) I recommend good quality Celtic sea salt.

Paste

Fresh Red Chilli 2 ; Turmeric powder 1-2tsp; Cayenne Pepper powder 2 tsp; Chilli Flakes 1 tsp; Garlic 4 cloves; Ginger 4cm grated

Procedure

  • Finely chop green cabbage, add salt; massage until brine created
  • Chop the end off the nappa cabbage then chop into approx. 3 cm square pieces then chop the spring onions add to green cabbage and massage for a few minutes
  • Shred the carrot and sweet potato. Place the green apple through the mandolin or finely slice (if mandolin not available), add to the mix [Note: carrot & sweet potato could also be put through the mandolin if you prefer a slightly chunkier kraut]

PASTE

  • Finely chop the chilli, grate the ginger, chop the garlic, add the cayenne, turmeric and chilli flakes. Blend all the ingredients adding filter water as needed to create a paste consistency.
  • Add the paste to the vegetable mixture and mix through.

 

 Options; can add some dulse or wakame flakes into the mix, some fresh chives can be added to the paste.  Instead of water added to the paste mix some good quality fish sauce can be used may need to go a little lighter in the salt in the vegetable mix as fish sauce is quite salty.  Daikon radish also can be added which adds a nice crunch.  Korean Chilli powder can be added and is very nice and provides a deep red colour, this is usually found at specialist Asian food stores.

 

FERMENTING

  • Pack ingredients into the jar, so that the vegetables are under the brine that has been created. Close the vessel
  • Ferment at room temperature ideally 18-22 deg Celsius for 2-4 weeks before transferring to the refrigerator.
  • Once in the refrigerator should last upto a year (although you’ll get through it much faster than that because it’s so delicious!)

TROUBLESHOOTING

  • If the vegetables start to rise above the brine at the top during the fermenting period simply remove the lid and with the back of a clean spoon push vegetables back under the brine and close the lid again. Alternatively you can add some kind of weight device to keep the vegetables submerged under the brine.
  • If your environment is quite hot the fermenting period may need to be less for instance more like 10 days. If its cooler may need the full 4 weeks.  There’s no way of telling when the ferment is ‘done’ on a home scale type set up without testing things like pH etc but sticking to the timeframe suggested is a safe reliable timeframe.
  • Jars:
    • My personal preference is the ‘Fido’ wire bail lid type which can be found on line at kitchen stores. Otherwise The Fowlers-Vacola jars I’ve found to be the most reliable as the lid never loses its tensile strength like the wire bail types which tend to become faulty after a few years use and no longer create a 100% sealed environment.  The downside to the Fowlers jar is they only make them in 1 Litre size now so you have to make them in batches.  There are many other ‘specialised’ fermenting jars out there that are more expensive but they really are no more beneficial than the two mentioned.  If you want to upsize your fermenting then fermenting crocks are a great option.

 

 

Roasted Cauliflower & Green Tahini Dressing (paleo. vegan. gf. df)

If you haven’t roasted cauliflower before you are missing out. Seriously. Your life is lacking. It’s bloody tremendous just roasted with a bit of butter & turmeric but this jazz right here is next level. The green dressing packs a punch of both flavour and nutrition and both spinach and tahini are going to give you a cracking dose of calcium. I’d totally reccomend making this salad as a double batch so you have leftovers for the next day… or eat all of it at once. Whatever spins your tyres.

Dressing
1 packed cup baby spinach
1/3 cup lemon juice
1/4 cup Apple cider vinegar
1/4 cup tahini
Good pinch salt & pepper
1/4 cup olive or avocado oil
1 tbs raw honey/maple syrup

1 head cauliflower, roughly chopped
1 tbs sumac
1/2 cup flaked almonds, lightly toasted
1/2 cup parsley, chopped

Preheat your oven to 180C. Line a baking tray with baking paper and pop the cauliflower pieces on it. Sprinkle the cauliflower with the sumac and a good drizzle of olive oil then use your hands or whatever you like to mix it around to coat. Bake for 40mins or until golden on the edges. Remove from the oven and set aside to cool slightly.

Pop all the dressing ingredients into your food processor or high speed blender and blend until smooth. Pop the cauliflower onto a serving platter, drizzle with the dressing then sprinkle with parsley & almonds.

Blow Your Mind Peanut Butter Slice (primal. gluten free. dairy free)

Is it wrong to eat a whole slab of PB slice in one go? Asking for a friend. Obviously.

I’m not going to lie to you, if you are trying to lay off the treats right now this recipe is NOT for you. This gear is good. I mean mind-blowingly good. You won’t just eat one piece. I’d be impressed if you could eat less than 5 squares in a sitting. If I can give you a hot tip, which I can because it’s my blog, hide the finished product from yourself in the freezer. Behind the liver. Oh, you don’t have liver in your freezer? You should. That stuff has superpowers. Anyway, hide it, or you’ll see it when you open the fridge. Every time. And you’ll eat some. Every time. Then it will be gone in 12hrs. So I hear. My ‘friend’ told me.

Base
1/2 cup almonds (or nut/seed of your choice)
1/2 tsp cinnamon
15 fresh dates, seeds removed

Blend in a food processor until it comes together like a dough. Remove and press into a baking-paper lined tray. Set aside.

Filling
1/2 cup natural coconut milk yoghurt (or full fat coconut cream)
1/2 cup 100% peanut butter (or other type of nut/seed butter)
1/4 cup collagen hydrolysate (optional but amazing for skin, hair, nails & gut health)
Pinch salt

Mix all ingredients together well then pour over the base. Pop it in the freezer while you make the topping.

Topping
1/2 cup coconut oil, melted (you could use ghee, cacao butter or butter instead)
2 tbs raw cacao
1/4 cup rice malt syrup/honey/coconut nectar

Mix all ingredients until smooth, pour over the slice and pop back in the freezer for 2 hrs to set. Slice. Devour. Try to stop at one piece. That’s a dare.

pb-slice1