WHOLESOME chocolate RECIPES

13 Wholesome Chocolate Recipes Raw, Baked, Dipped, Frozen & Blended!

by Kira Westwick {1} “May these recipes serve you well in creating happy family memories, and every meal be blessed with an abundance of good health, happiness and gratitude.”

Wholesome Chocolate eBook is yours to keep, share and learn from.

I wrote this book to illustrate how you can absolutely have your chocolate cake and eat it too, as part of a healthy balanced diet. REAL food is always simple! Even chocolate in its natural form, prepared simply with ingredients from nature’s table (not a laboratory), can be incredibly nourishing. I hope this inspires you and your family to incorporate the wisdom of whole food into your daily lifestyle, in a joyful, sustainable and fulfilling way. Kira

© EY Wholesome Health Studios. All rights reserved. www.treatyourbodyright.com.au

Written by Kira Westwick /eywholesomechocolate Designed by Dorratt Design Pty Ltd

All the information provided within this book is for information purposes only. The publisher does not take any responsibility for the information and opinions supplied by the contributors. The publisher and contributors (and their companies) do not assume any responsibility under any conditions or circumstances for the decisions made by readers about information contained herein. Readers should obtain their own independent advice. All information was correct at the time of production to the best of the publisher’s knowledge. Without limiting the rights under copyright reserved above, no part of the publication may be reproduced, stored in, or introduced into a retrieval system or transmitted, in any form or by any means (electronic, mechanical, photocopying, recording or otherwise), without the prior written permission of both the copyright owner/publisher of this book. The scanning, uploading and distribution of the book via the internet or any other means without the permission of the publisher is illegal and punishable by law. {2} WHOLESOME CHOCOLATE | RECIPE BOOK contents

section 1 INTRODUCTION 5 How you can have your chocolate for breakfast … 6 and eat it too! section 2 MY WHOLESOME CHOCOLATE ESSENTIALS 10 Chocolate Pantry Staples 13 Wholesome Chocolate Tips 13 Wholesome Sweetness 17 My Kitchen Essentials 18 section 3 RAWESOME CHOCOLATE RECIPES 21 Mayan Goddess Smoothie 22 Chocolate Truffles 25 Raw Choc Tart 26 Raw Choc Beetroot Bake 31 Raw Chocolate Ganache Cake 32 Chocolate & Raspberry Avocado Mousse 35 Raw Chocolate 36 Choc Monkey Ice Cream 39 section 4 BAKING WITH CHOCOLATE—GLUTEN & DAIRY FREE 40 Secret Ingredient Brownies 43 Flourless Jaffa Cake 44 Gooey Choc Pudding 47 Bitter Chocolate Tart 48 Divine Dipped Strawberries 53 section 5 GET MORE RECIPES 54 section 6 ABOUT KIRA 56

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{4} {1} introduction How you can have your chocolate for breakfast … and eat it too!

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There’s one thing I‘ve learnt when Perhaps that’s why chocolate is the perfect it comes to chocolate—we all prescription for a broken heart? LOVE to eat it, no matter what form it comes in (and for some “With this info at hand, the of us, no matter what time of the last thing you should feel after day!). indulging in a morsel of heavenly chocolate is guilty—especially if Seductive and indulgent, chocolate has the it’s a chocolate treasure from my ability to weaken us at the knees and make raw dessert selection!” us fall head over heels in lust and love. It is so delicious and alluring, it seems too good to be true that it could actually be good for our health.

Indeed there are a number of studies suggesting those who regularly indulge in The Mayan moderate amounts of dark chocolate may Superfood live longer—and likely happier too! This research has shown chocolate to lower the Cacao (pronounced ka-kow) beans are the risk of heart failure and incidences of high seeds of an Amazonian fruiting tree. blood pressure, hardened arteries and strokes. The history of the cacao beans can be traced back at least 4000 years, where chocolate Even the mere scent of chocolate has a had an extremely important place in the positive influence on our health, by slowing religious, spiritual and cultural life of the down brain waves and making us feel Mayan and Aztec people. Chocolate played pleasantly calm, alert and relaxed. In fact a special role in royal and religious events, eating chocolate is so pleasurable, we where priests presented cocoa beans as release endorphins akin to those released offerings to the gods and served cocoa during sex into the brain, giving us a sense drinks during sacred ceremonies. It was the of happiness, wellbeing and relief of pain. Europeans in the 1500’s who adulterated

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The earliest documented use of chocolate is around 1100 BC.

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“Chocolate doesn’t make the world go ’round, but it sure does make the trip worthwhile!”

{8} WHOLESOME CHOCOLATE | INTRODUCTION this sacred, nutritious bean; sweetening and your taste buds will adapt to appreciate the lightening it by adding refined sugar and true unmasked flavour of real chocolate, and milk, ingredients the people in Mesoamerica the energised and pleasurable feelings it did not use. incarnates.

Unadulterated cacao beans contain some of the highest levels of antioxidants of any food on earth, and a full spectrum of nutrients found naturally in different fruits and Kids + vegetables. These nutrients and antioxidants Chocolate = Healthy? help to prevent oxidation and fight off the free radicals that cause aging and degenerative A quick note on our little cherubs … there’s diseases. This is surely music to the ears of no doubt that starting kids out right will go dedicated chocolate lovers! a long way in helping to shape their taste buds towards more wholesome options like We are oh so smitten with chocolate that dark chocolate and raw cacao. In saying this I there is an astonishing amount being eaten have sent my daughter to school on enough the world over, but unfortunately most of it is occasions with home made, dark chocolate highly processed, sugar laden and chemically treasures to learn that given the chance they refined—the kind that has a negative impact love it just the same. When dark chocolate on our health. To reap the healthful benefits is the only option provided, their taste buds of the cacao bean, I recommend steering absolutely can enjoy the REAL thing with all clear of these commercial chocolate brands of its health benefits—chocolate the way in favour of an organic dark chocolate, or nature intended. preferably homemade snacks made from raw cacao and nutritious coconut oil. These raw treats can be prepared entirely using wholesome ingredients, making them an appropriate snack any time of the day! YAY!

At first these alternatives may taste bitter and unpleasing to die hard Cadbury fans, at least when compared to sugary commercial chocolate. With just a little patience though,

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my wholesome chocolate essentials

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Tips: Always melt chocolate, coconut oil and Replace conventional cocoa powder with cacao butter gently in a bowl over a pot raw cacao powder for more antioxidant of simmering water, to ensure it retains its power and no toxic additives. precious nutrient qualities.

Use Green & Black’s Organic 70-85% Dark Chocolate in recipes that require melted chocolate or choc chips (available in Coles and Woolworths—this brand is much Chocolate lower in sugar and very high quality). Pantry Staples Use whole fruit such as bananas or date paste to sweeten baked and raw treats. Cacao Powder Real stevia extract, raw honey or 100% pure Cacao powder is made by grinding cacao maple syrup are good options compared nibs into a paste. The fat is then removed, with refined sugar too. and the remaining solids are ground up again into a fine powder. Use organic REAL butter, coconut oil or macadamia oil in place of margarine when Most cocoa powders are processed via the baking chocolate treasures. ‘Dutch method’, meaning heat is extracted and sometimes with solvents, thus destroying Use raw cacao butter, coconut oil, avocado many of the nutrients and antioxidants and or ‘Ayam’ brand all natural coconut cream potentially contaminating the end product. to set cold, no-bake chocolate desserts. ‘Raw’ cacao powder is said to be less Use coconut milk or coconut cream in adulterated and therefore containing place of dairy. I like to use ‘Ayam’ coconut many more nutrients than traditional cocoa cream, because it is all natural and has a powder—they can however, be used thick consistency similar to dairy cream. interchangeably. Either opt for raw cacao powder or a very high quality cocoa powder Swap refined grain flours for almond meal, that does not contain any additives, flavours oats, raw nuts and seeds, desiccated or sugars, and that has not been alkalized or coconut and/or coconut flour. ‘dutched’.

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Cacao Nibs Organic Dark Chocolate These are the crushed up beans, and I personally love Green & Black’s organic resemble little chocolate chips. They are chocolate range, because it is high quality, low great for adding textural crunch to tart bases in sugar (the dark varieties) and conveniently and truffle balls. available in most supermarkets. I recommend starting with 70% and working up to 85% as Raw Cacao Butter your taste buds become accustomed to the Raw Cacao Butter is the edible natural fat bittersweet taste of real chocolate. I always of the cocoa bean, made by cold pressing have a stash in my pantry—a few squares cacao nibs. Use melted cacao butter to add a day can really help to keep those pesky luscious texture to your chocolate creations- cravings at bay! or smear on your skin and lips for the ultimate moisturiser! Cacao butter can be quite Coconut Milk & Cream costly, and more budget friendly coconut oil This is the perfect replacement for dairy, and can often be used interchangeably, however works as a substitute 1:1 in almost any recipe. cacao butter will give a superior luxurious, When a recipe calls for cream I like to use decadent feel and taste, with the added ‘Ayam’ branded coconut cream, because it is benefit of staying firm at room temperature. all natural, has a really thick consistency and will hold its shape similar to dairy cream. Coconut Oil Organic coconut oil is a great medium Food Grade Essential Oils for making velvety smooth, healthy, dark All commercial, and unfortunately many chocolate. Coconut oil has many health ‘organic’ essences and flavours contain benefits including supporting the immune harmful additives including propylene system with its antiviral and antifungal glycol (a chemical found in personal care properties, improving skin health, boosting products) and alcohol. I personally use metabolism and weight loss, improving FOOD GRADE, pure essential oils such as dental hygiene, preventing sugar cravings, orange, peppermint and lemon to enhance lowering cholesterol, reducing risk of heart the flavour and nutrition of my desserts. I disease, nourishing the brain and assisting in choose Young Living Essential Oils, as they recovery from illness to name a few. Always are the highest quality and safe for human look for a pure, extra virgin, cold pressed, consumption. Visit www.kirawestwick. unrefined and undeodorised oil that retains com/food-grade-essential-oils for more the natural flavour, fragrance and nutritional information. benefits of the coconuts. {14} WHOLESOME CHOCOLATE | CHOCOLATE ESSENTIALS

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that is hailed the latest ‘wonder’ sweetener. Wholesome Sweetness I aim to avoid these, including ALL artificial sweeteners (these are highly toxic), high Humans are forever drawn to sweetness, and fructose corn syrup, xylotol and agave. way back in the cave man days this wasn’t an issue, as sweet foods were few and far between and hard to come by. Date Paste Made with soaked whole dates and blended In today’s society however, there is an ever- with a little water, date paste is a nutritious flowing stream of addictive sugary junk foods way to sweeten raw and baked desserts from available to us without fuss and not too an unrefined, whole food source. Dates are much fare on just about every street corner. packed with an impressive list of essential Addictions to this ‘sweet poison’ are now nutrients, vitamins, minerals and dietary running rampant, and they are extremely fibre—the ideal breakfast food! hard to kick and hazardous to our health, weight and shape! Stevia Stevia is a South American shrub that is up Just about every chocolate bar or packaged to 300 times the sweetness of sugar, with a food for that matter contains at least one negligible effect on blood glucose. It has form of refined toxic sugar, including GMO been used for more than 1500 years in some high fructose corn syrup, fructose, sucrose, cultures and it is gaining popularity in our own. dextrose, cane sugar, artificial sweeteners The drawbacks of stevia are that it can leave a (double gag) and even the latest green bitter aftertaste if used in high concentrations washing craze, agave. and it does not offer the moistness that other sweeteners can, especially in baking. I try to avoid bringing these refined sugars Try growing your own stevia plant and using into my family home, and in moments of the fresh leaves to sweeten teas and food, weakness I do my best to make the best or source the ground dried leaves from your choices around wholesome sweetness. local health food store. In moderation, the following sweeteners resonate most with me because they have RAW Honey been shaped by nature, minimally processed Humans have enjoyed small amounts of and used for hundreds if not thousands honey for at least 10,000 years. Although it of years, which I am very at ease with. I am is still a sugar, unheated (raw) and unfiltered most weary of anything new on the market honey (not the supermarket kind) is neither

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synthetic nor heavily refined and thus, in moderation contains components that can My Kitchen Essentials be positive for health. Honey has a high vitamin content including B vitamins and High Power Blender vitamin C, as well as enzymes, propolis, and The one kitchen appliance I could not live antioxidant activity. without is my high power blender! It is absolutely indispensable in whipping up PURE Maple Syrup delicious and deeply nourishing smoothies, raw desserts, soups, dips, salad dressings Maple syrup has been used as a source and more. They are such a valuable and of sweetness dating back to before the convenient tool for improving health, European settlement of North America. because they make it so much easier to Maple is lower in fructose than honey and has consume the recommended servings of a much higher mineral content including iron, fruit and vegetables every day. My personal calcium, zinc, manganese and potassium, as favourite brand is the Optimum 9400, as well as antioxidant activity. this rivals and even exceeds the speed and power of much more costly brands such Rice Malt Syrup as the Vitamix. Choosing the best quality RMS is made from brown rice by culturing blender you can afford is an investment it with enzymes to breakdown the starches, towards your life long health, and well then cooking it until it becomes a syrup. RMS worth every dollar you can spare. Visit www. is 100% fructose free, which is great news for kirawestwick.com/kitchen-essentials those trying to lose weight or kick their sugar for more information on the best value junky habit! If this is you—i.e. you can’t eat one high power blender I personally use and Tim Tam without devouring the whole packet— recommend. then I recommend using ORGANIC RMS (or stevia) to sweeten your chocolate desserts in Food Processor place of fruit, honey and maple syrup. All of my recipes can be made using a high power blender, however a food processor can be very useful too. They give you more control over texture and gain you back time in the kitchen. If you do not have one, you can try chopping, mashing or grating ingredients instead, or in some cases use a blender.

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rawesome chocolate recipes

have always loved the wholesome unhealthful, refined alternatives, because I simplicity of raw chocolate desserts, you are nurturing your temple as well as and the power to wow friends and your taste buds. family when their surprisingly healthy ingredients are revealed. The added beauty of raw desserts is the ability to easily adapt the flavours and I always choose whole fruit such as textures to suit your own preferences, dates or bananas as a sweetener where needs and whatever you have on hand. possible, so as to nourish the body, I encourage you to experiment and not mind, soul and desires as one. With a be afraid to use your favourite nuts, little creativity these ingredients can be seeds, oils and fruits in place of my even more pleasing to the senses than recommendations.

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mayan goddess smoothie

Energise your body and feed your skin with this deeply nourishing smoothie, and shine like the radiant goddess you were born to be!

Ingredients: Nutritious Optional Extras: • ¾ cup raw macadamias • ½ vanilla pod • 1 cup frozen raspberries • 1-2 tbsp coconut or hempseed oil in place • 2 heaped tbsp raw cacao, or to taste of avocado • 2 frozen bananas • 1 tbsp goji berries • ½ avocado • A few drops stevia • 2 cups water • Handful of ice

Method: Place all ingredients in a high power blender and blend until smooth and creamy. Taste and adjust with more cacao or stevia to sweeten if desired. Smoothie should be thick, creamy and icy cold.

Serves 2.

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{24} WHOLESOME CHOCOLATE | RAWESOME RECIPES raw chocolate truffles

These fudgey chocolate truffle balls require no blending, processing or baking! Simply whip them up with your healthy pantry staples and store them in your freezer for a supply of nourishing, craving quenching, energy boosting snacks!

Ingredients: • 375g jar organic nut butter- almond, • 1-3 tbsp coconut oil, as needed cashew or macadamia • 2 heaped tsp pure vanilla extract—or to • 1 cup preservative free desiccated taste coconut • ½ cup raw cacao, or to taste Plus extra for rolling: • 1-2 tbsp of rice malt syrup, raw honey • ¼ cup desiccated coconut, crushed nuts, or stevia to taste goji berries or cacao

Method: Combine all ingredients in a large bowl—use your hands to mash everything together. Taste and add more vanilla, chocolate or sweetness if desired, remembering the less honey you need to add the healthier they will be—and the more you can eat! If the mix is too wet add more coconut, if it is too dry add some coconut oil to achieve a good consistency for rolling—this is dependant on the nut butter you choose to work with. Roll into bite size balls, then into preferred coating. Set in the fridge or freezer.

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raw choc tart

Ok, so if this tart doesn’t justify a habit of chocolate for breakfast I don’t know what will—made entirely of healthy ingredients such as raw nuts, nutritious dates, coconut oil and cacao, it is likely healthier than any breakfast food you will find on a supermarket shelf! This basic recipe is incredibly versatile and easy to make, providing you have the right kitchen equipment.

Raw biscuit crust: Filling: • 1 cup almonds • 2 cups cashew, soaked until soft • 1 cup pitted dates** • 1 cup dates***, soaked until soft, plus • 2 heaped dessertspoons raw cacao reserve ½ cup of the soaking water • 1 heaped dessertspoon coconut oil • ¾ cup cacao butter, melted* • 1 tsp real vanilla extract • ¾ cup cacao powder, or to taste • ¼ cup cacao nibs, optional for biscuit • ADD 1 preferred flavour to filling: like texture ~ Edible Peppermint essential oil to taste ~ Zest & juice of 1 orange *Replace cacao butter with coconut oil if preferred. **For a softer, mousse like texture replace dates with ½ ~ Espresso—1-2 shots of organic coffee cup pure maple syrup. ~ Hazelnut essence to taste ***For a fructose free and softer, mousse like texture replace dates with ½ cup rice malt syrup, or to taste. ~ Decorate with fresh raspberries or raw raspberry sauce to serve Method: Place all base ingredients except nibs into a food processor and process until a fine biscuit like base forms. Press into desired shaped tart tin. Scatter with nibs. Place all filling ingredients plus preferred flavour into a high power blender and blend until smooth and creamy, adding a little water or juice at a time as needed. Taste. Add a tbsp of raw honey or maple if it is not sweet enough for your liking. Pour into base and set in fridge or freezer.

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Get creative! Decorate with crushed nuts, fresh fruit, cashew cream, grated chocolate, zest, herbs, nibs or flowers.

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“This raw choc tart has it all ... flavour and texture, rich and decadent, with a creamy smooth filling and crunchy biscuit base.”

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“Beetroot and chocolate is such a luscious, classic combination—you simply must try it!”

{30} WHOLESOME CHOCOLATE | RAWESOME RECIPES raw chocolate beetroot cake

Chocolate cake for breakfast? YES PLEASE! Yep, I’ve been known to devour slices of this cake for breaky, and once you check out the ingredients you’ll understand why I can’t keep my chocolate smeared mitts off it! This cake is incredibly moist and nourishing, with a divine colour, texture and flavour.

Cake ingredients: • 2 tbsp psyllium husk • 2 cups of Brazil nuts, processed to a • 3/4 cup sultanas fine meal • 2 cups of desiccated coconut Icing ingredients: • 3 medium beetroots, grated finely • 2/3 cup cashews • 2/3 cup dates, soaked • 2/3 cup cup date paste • 1/3 cup water, as needed • 2 tbsp coconut oil • ½ cup of pitted dates, chopped • ½ cup raw cacao powder, or to taste roughly • Juice of 1 lemon or orange • 3/4 cup raw cacao powder, or to taste • Filtered water as needed

Method: To prepare base make the date paste by blending or processing 2/3 cup dates with water as needed to achieve a smooth paste. Meanwhile combine all remaining ingredients in a large bowl. Transfer everything to a food processer and pulse to achieve a cake like consistency, with as much texture as you like. Place all icing ingredients in the blender or food processor and blend until nice and smooth, adding a little water at a time as needed. Adjust flavours if desired. Press cake base into a cake tin lined with baking paper. Set in the freezer. Remove from tin and ice. Store in the fridge or freezer.

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raw chocolate ganache cake

I created this ‘decadent’ cake to replace a very naughty family favourite of ours, and it really does have the same WOW factor!

Cake ingredients: Ganache icing: Toppings: • 400g macadamias • 1 avocado • Frozen or fresh • 100g sunflower seeds • 6 medjool dates, pitted raspberries • 10 medjool dates, pitted • 1 tbsp water • 50g 85% dark organic • ¾ cup raw cacao • 1 tbsp pure maple syrup chocolate, melted, • ¾ cup shredded coconut • 3 tbsp raw cacao optional • 1 heaped tbsp of coconut oil

Method: Use a food processor to process the ingredients until it comes together in a smooth ball. You may need to scrape down the sides a few times. Taste and adjust chocolate and sweetness if needed. If it is too wet add more coconut or nuts, or too dry add more coconut oil. For the ganache icing, blend dates with water until creamy. Add remaining ingredients and blend until smooth. Taste and adjust. Assembly: Option1: Lay out a strip of greaseproof paper. Shape 2 identical square cakes, side by side from the ‘cake batter’. Spread ½ the icing on one cake and top with raspberries. Place your hand under the greaseproof paper of the second cake, and very carefully flip it on top, sandwiching the raspberry and icing between them. Spread over the remaining icing. Drizzle or grate over melted chocolate. Place in a container in the fridge or freezer to set. Option 2: Layer in a spring form cake tin that has been lined with baking paper. Remove tin once set. Serving Suggestion: Serve with a swirl of raw raspberry syrup—simply blend 1 cup of raspberries, a squeeze of fresh orange juice and a splash of maple or raw honey to sweeten.

{32} People are always amazed this cake is made entirely from raw, wholesome, nourishing ingredients ... you really can have your cake and eat it too!

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chocolate & raspberry avocado mousse

Nourish your cells AND your taste buds with this chocolate delight—it is choc full of essential fats, nutrients and flavour!

Ingredients: Optional Additions: • 2 avocados • Small splash pure maple syrup or raw • 8-12 medjool soaked dates, to taste honey to sweeten to taste • 3-6 tbsp raw cacao powder, to taste • Real vanilla extract • 50g 85% melted chocolate • 1 cup frozen raspberries to serve • Crushed nuts to serve • For fructose free mousse sweeten with rice malt syrup to taste in place of dates

Method: Place all ingredients in a high speed blender or food processor and blend until smooth, creamy and well combined. Taste and adjust flavours if needed.

Serving Suggestions: Layer mouse, raspberries and crushed macadamias in dessert glasses. Set in fridge. Make chocolate cups by coating silicon muffin cases 2 x with melted 85% chocolate and setting in the freezer. Gently peel away moulds just before serving.

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raw chocolate

Making healthy raw chocolate is super easy and super good for you too! Have fun experimenting with your favourite textures and flavours—you can invent your very own chocolate bar!

Basic ingredients: • Nut butter cups—add spoons of chocolate • ½ cup melted coconut oil and butter to small muffin cases • ½ cup raw cacao • Raspberry ripe—mix in shredded coconut • 1tbsp rice malt syrup, raw honey or and frozen raspberries stevia to taste • Crunchy nut clusters—add your favourite nuts • Fruit and nut—add your favourite dried mix • Coconut rough—sprinkle the container Variations: or muffin cases generously with shredded • Peppermint—add a high quality coconut before pouring over the chocolate peppermint essential oil to taste • Use cacao butter in place of coconut oil for • Nut butter swirl—add spoons of your a firmer, richer texture favourite nut butter

Method: Blend melted coconut oil and cacao powder in a blender until smooth and glossy, about 20-30 seconds. Add essential oil or essence at this stage if desired. Line a container with non-stick paper, scatter with chosen ingredients evenly and pour over the chocolate—I like it nice and thin so it has a nice snap to it once set. Set in the freezer.

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{38} WHOLESOME CHOCOLATE | RAWESOME RECIPES chocolate monkey ice cream

Make your own ice cream in less than 1 minute with one very simple ingredient­—frozen bananas. Our kids LOVE this ice cream!

Ingredients: • Raw honey or rice malt syrup to taste for • 2 frozen bananas extra sweetness • 1 tbsp raw cacao, or to taste • Real vanilla to taste for more flavour • Handful frozen raspberries or strawberries for richness Optional: • 100% nut butter for nuttiness! • 1 tbsp plain thick organic yogurt for • Wholesome sprinkles such as crushed nuts, extra creaminess chopped fruit, coconut or cacao nibs • A few cubes of frozen coconut cream

Method: Place chosen ingredients in a high speed blender or food processor and blend until smooth and creamy. Taste and adjust flavours if needed. Serve as is or set in popsicle moulds.

Note: You will need to add a couple of tablespoons of yogurt, coconut cream or preferred milk if using a food processor to achieve an ice cream consistency.

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baking with chocolate—gluten & dairy freee

lthough I have chosen the most dairy and refined sugar free, making them Awholesome ingredients possible great for children with allergies and those in the following recipes, they are still avoiding those ingredients to better their classified as ‘Sometimes’ Foods. They can health. They also do not contain any of be eaten on occasion in moderation as the nasty ingredients typically found in part of a healthy balanced diet, not daily- commercial treats, such as trans fats, particularly if you have a goal to lose weight, chemical additives and flavours, artificial tone up or achieve your healthiest, most sweeteners, GMO’s (if using organic energized self! All the recipes are gluten, produce) and high fructose corn syrup.

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“All you need is love. But a little chocolate now and then doesn’t hurt.” Charles M. Schulz

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{42} WHOLESOME CHOCOLATE | BAKING WITH CHOCOLATE secret ingredient brownies

You will not believe how delicious these are, and I promise no flavour or texture is sacrificed with my secret ingredient—protein rich black beans! They are perfect for wholesome snacks and lunchbox fillers, and the whole family will love them.

Ingredients: Yummy Options: • 1 can black beans, drained and rinsed • Add 1 tbsp raw honey or pure maple syrup • 2 organic free-range eggs if you are still getting used to the taste of • ¾ cup raw cacao bitter chocolate (for us it’s perfect without) • 3 tbsp organic coconut oil • Sprinkle with your favourite nuts and • ½ cup date paste* seeds or flaked coconut • 1 tsp real vanilla extract • Add frozen raspberries to the batter • 1 tsp aluminum free baking powder • Add some 85% chocolate chunks • Small pinch salt • Add finely grated beetroot or beetroot pulp for a richer brownie • Serve with a raw chocolate or raspberry sauce, ganache or cashew cream • Replace date paste with rice malt syrup for Method: fructose free brownies Add all ingredients to a food processor and process into a smooth cake batter. Line a 22cm square baking dish with non-stick paper and pour batter in evenly. Sprinkle with any of your favourite toppings if desired. Bake at 175°C for about 20-30 minutes—depending on your oven—until skewer comes out clean. Ensure the brownies stay nice and moist! *To make date paste soak ¾ cup packed dates in boiled water for 10 minutes. Relax and enjoy a cup of green tea while you are waiting. Drain and blend or process with ¼ cup water into a smooth paste, then add all remaining brownie ingredients and process until smooth. Makes 9-12.

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flourless jaffa cake

Chocolate and orange—a match made in heaven! Need I say more?

Ingredients: • 4 organic free-range eggs, separated • ½ cup melted coconut oil or macadamia oil • 200g 70-85% chocolate, melted • ½ cup rice malt syrup, raw honey or pure maple syrup • 1 cup almond meal • Zest 1 orange • Juice ½ orange

Method:

Preheat oven to 160°C and grease and line a 22cm cake tin with baking paper. Separate egg whites and beat until soft peaks form. In a separate bowl beat the egg yolks and oil together. Melt chocolate and honey in a bowl over simmering water, then combine with egg yolk mix. Mix almond meal into chocolate mixture, then gently fold in egg whites. Pour into cake tin and bake for 20-30 minutes until just cooked through, ensuring cake remains moist. Remove from oven and immediately squeeze over the juice of ½ an orange while still hot. Allow to cool for 20 minutes before turning out on a cake rack. Dust with cacao and serve with fresh raspberries or orange.

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{46} WHOLESOME CHOCOLATE | BAKING WITH CHOCOLATE gooey chocolate pudding

Steamy, gooey, chocolatey dessert … the kids will go nuts for these!

Ingredients: • 2 organic free-range eggs, separated • 100g 70-85% chocolate, melted • ¼ cup rice malt syrup or raw honey • 1 tbsp coconut or macadamia oil • ½ cup almond meal • 1/3 cup rice milk or preferred milk

Method: Preheat oven to 170°C. Grease 4 small ramekins with coconut oil. Beat egg whites until soft peaks form. Melt chocolate, oil and honey in a bowl over simmering water. Beat egg yolks in a separate bowl, then combine with chocolate mix. Add almond meal and milk, then gently fold through the egg whites. Pour into ramekins. Bake for 15-20 minutes to desired consistency—the less you cook them the more gooey they will be in the centre. Serve immediately.

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bitter chocolate tart

Sometimes the simple things in life are the best things too … this tart is effortless to prepare, and I think you will agree presents beautifully. It is incredibly rich, and will set the authentic chocolate lovers apart!

Raw biscuit crust: Filling: • 1 cup raw almonds • 300g 70%-85% chocolate • 1 cup pitted dates • 270ml can Ayams coconut cream • 1 heaped dessert spoon coconut oil • Your favourite essence—vanilla, orange, • 2 heaped dessert spoons raw cacao, hazelnut or coffee if desired or to taste • 1 tsp real vanilla extract

Method: Process all base ingredients until it resembles a fine, sticky biscuit base. Press evenly into a tart tin that has been greased with coconut oil and lined with baking paper. Melt chocolate. Add chocolate and coconut cream to a blender and blend until smooth and glossy. Taste—sweeten with a dash of raw honey if desired, and add essence to taste if desired and combine. Pour into base and set in the fridge.

Serving Suggestions: Fresh strawberries, raspberries, crushed nuts, coconut, zest or grated chocolate. If you can source fresh raw cream you can replace coconut cream with this if desired. Tip—the filling makes a great mousse or icing too!

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“ Sometimes the simple things in life are the best things too … this tart is effortless to prepare, and I think you will agree presents beautifully. It is incredibly rich, and will set the authentic chocolate lovers apart!”

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Salacious tip: To make them extra sexy and special, try injecting them with champagne after they have set …

{52} WHOLESOME CHOCOLATE | BAKING WITH CHOCOLATE divine dipped strawberries

I have made these delightful numbers for many events—from a fancy cocktail party, to a prep school birthday and a baby shower—and they always go down a treat!

Ingredients: • 2 punnets strawberries • 1 block organic 85% chocolate • 1 block organic while chocolate, optional • ½ cup each of preferred nuts, toasted if desired

Method: Prepare a tray lined with non-stick paper. Toast the nuts and lay them out in separate bowls ready for dipping. Melt chocolate. Meanwhile rinse strawberries and gently pat dry. Dip strawberries into slightly cooled melted chocolate, then into nuts, and lay on the tray. Set in the fridge.

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get more recipes!

et more of my family’s favourite chocolate Grecipes, plus 250 pages of mouth- watering recipes, tips and fun activities the whole family can enjoy! Chapters include Anytime Foods, Sometimes Foods, Lunchtime Foods, Party Time Foods and Playtime, all beautifully photographed and guaranteed to delight!

{54} WHOLESOME CHOCOLATE | GET MORE RECIPES

Click here to download your copy of Wholesome Kids Recipe Book!

Learn how to:

Turn even the fussiest eater into a Whip up quick, easy and most healthy food connoisseur! importantly DELICIOUS snacks Inspire your children to consciously Increase the variety of foods in your and happily eat whole foods children’s diets Navigate tricky situations such as Teach your children about real food birthday parties and lunches with fun interactive activities Create yummy food your whole family Includes vegetarian, nut free, grain can enjoy free and dairy free alternatives

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about the author— Kira Westwick

{56} WHOLESOME CHOCOLATE | ABOUT THE AUTHOR

ira Westwick is a dedicated mother, wife “Our philosophy to achieve Kand business owner. She combines her love of family, food, and her passion and and maintain well being is knowledge for living a healthy and fit lifestyle in taking a WHOLESOME to bring you this book. The appeal of her recipes is in their simplicity and convenience. approach—by honouring the She is by no means a chef but a humble home WHOLE mind, the WHOLE cook with a passion for providing wholesome food for her family, and sharing her ideas and body, and the WHOLE heart successes with her friends and the community. with WHOLE food, movement, personal and spiritual growth Kira is a certified nutrition coach, and a teacher trainer and instructor in mat pilates, fit and nourishing relationships. ball, pregnancy pilates, reformer, and a great love of her life—yoga. She is also a personal trainer with accreditations in children’s fitness We believe that attaining and physical education. this balanced, sustainable Co-founder of EY WHOLESOME Health and purposeful lifestyle is the Studios, their primary goal is to inspire and key to lasting happiness and educate families to take back responsibility for their health, and to care about the food vibrant health.” and attitude that they nourish their bodies with.

{57} “Seductive and indulgent, chocolate has the ability to weaken us at the knees and make us fall head over heels in lust and love. It is so delicious and alluring, it seems too good to be true that it could actually be good for our health.”

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