lemon cashew protein balls 

1.5 cups (230g) raw cashews 

1.5 cups (125g) desiccated coconut 

1 tspn pure vanilla powder 

1/8 tspn salt 

Blitz to fine powder then add 

2 tbspns soft coconut oil

2 tbspns raw honey 

1 lemon - both zest and juice 

Blitz all together - then roll into small balls - coat in desiccated coconut - freeze for 1 hr to set.

Recipe from: begoodorganics

personal training studio northern beaches
health benefits of coconut
  • Protect against heart disease.

  • Helps treat malnutrition because it is easy to digest. 

  • Kills disease-causing bacteria, fungi, yeasts and viruses because of the antimicrobial effects of its fatty acids. 

  • Helps diabetics by slowing sugar release into the bloodstream. 

  • Prevents strokes and brain disorders such as Alzheimer's and Parkinson's. 

  • Boosts metabolism and increases energy because it is more likely to be burned as fuel than stored as body fat.

personal training studio northern beaches
personal training studio northern beaches
guilt free
banana bread


  • 3 ripe bananas

  • 8 medjool dates, seeds removed

  • 3 tablespoons of tahini 

  • Juice of 1/2 a lemon

  • 2 teaspoons cinnamon

  • 1/2 cup coconut flour

  • 1 teaspoon baking soda

  • 5 eggs

  • Pinch of salt

  • hand ful of walnuts


  1. Preheat your oven to 180 deg. Grease and line your loaf tin.

  2. Blitz the bananas and dates together until smooth. 

  3. Add the remaining ingredients and mix until well combined. 

  4. Pour mixture into the prepared tin, sprinkle with crushed walnuts

  5. Bake for 45 minutes or until an inserted skewer comes out cleanly.

Parsnip Soup
why eat parsnips?


  • 40g Butter

  • 2 chopped brown onions

  • 2 peeled-cored-chopped green apples

  • 750grams chopped parsnip

  • 4 cups chicken stock + 1 cup water

  • Prosciutto

  • Continental Parsley to serve


  1. Melt butter, then add brown onions, peeled-cored- chopped green apples, chopped Parsnip. 

  2. Brown for 5mins.. 

  3. Then add chicken stock + 1 cup water , bring to boil, then simmer for 20min 

  4. Then Purée with a stick whizzer 

  5. Serve with crispy prosciutto + chopped parsley



Parsnips come packed with potassium and folate, two nutrients important for cardiovascular health. Potassium helps protects you from high blood pressure, while folate helps lower your blood levels of homocysteine, an amino acid associated with an increased risk of heart disease.

personal training studio northern beaches
personal training studio northern beaches
Raspberry and Buckwheat Pancakes 


  • 1/2 cup Buckwheat Flour

  • 1/4 cup coconut flour

  • 1 tspn baking powder

  • 1/4 tspn cinnamon

  • 1 egg

  • Up to 1 cup of almond milk (or your choice of milk).. The amount of milk depends on how thick you want the pancakes. 

  • 1/2 cup fresh or frozen raspberrie


Mix the flours, powder, cinnamon all together, then whisk the egg evenly through dry mixture. Then whisk through the milk to the consistency you wish for. I like mine quite thick (less milk). Then stir in your berries. Have you pan nice and hot, then pour your desired amount of mixture into pan and cook till golden on both sides. (about 2mins on 1 side, then 30sec on the other side. Add 100% maple syrup to serve or you can add ricotta cheese  Enjoy! This serves 2 huge or 3 medium sized pancakes

benefits of Raspberry

Red Raspberries contain strong antioxidants such as Vitamin C, quercetin and gallic acid that fight against cancer, heart and circulatory disease and age-related decline. They are high in ellagic acid, a known chemopreventative, and have been shown to have anti-inflammatory properties.



  • 2 cups walnuts

  • 12 medjool dates, seeds removed

  • 3 tablespoons cacao

  • 1/2 teaspoon concentrated natural vanilla extract. (I use vanilla bean powder)

  • 1/2 cup macadamias

  • 1/2 cup cashews

  • 1/2 cup goji berries

  • 1/2 cup cranberries (chopped)

  • 1/3 shredded coconut


  1. Line a square 20cm tin with baking paper overhanging the sides for easy removal.

  2. Place the the macadamias and cashews into your processor and quickly pulse to roughly crush. (thermo is 3sec/ speed5) Pour the nuts into a bowl and set aside.

  3. Place the walnuts, dates, cacao and vanilla into your food processor and blend at high speed until the mixture resembles a sticky crumb. (thermo 10sec/ speed9)

  4. Add the crushed nuts and berries and quickly blend to combine. (thermo 4secs/ reverse 3speed)

  5. Press the mixture firmly into your prepared tin

  6. Press the shredded coconut to cover the mixture and then place in the freezer to set (at least 30mins)

  7. Cut into small squares and enjoy. Store in the freezer as it doesn’t go hard. 

personal training studio northern beaches

What you’ll need:

1 large orange

4 eggs

¾ cup agave nectar or honey 

½ teaspoon almond extract

2 cups almond meal 

½ teaspoon sea salt 

1 teaspoon baking soda 

½ cup dried cranberries 

½ cup dried apricots chopped

½ cup pistachios chopped

½ cup walnuts chopped


Wash the orange and boil it whole (peel and all) for 1 ½ hours, or until soft Place whole orange (peel and all) in a food processor  and blend until smooth Process in eggs, agave, almond extract, almond meal, salt and baking soda until well blended Transfer mixture to a bowl and stir in cranberries, apricots, pistachios and walnuts Pour mixture into a greased, almond flour dusted 9-inch spring form pan If cake begins to brown on top before centre is done, cover with tin foil Bake at 180° for 45-55 minutes, or until a knife stuck in the centre comes out clean Cool in the pan for 2 hours Note: The agave nectar, honey and dried fruit amounts can be reduced if desired to achieve a less sweet result.


(recipe from a Naturopath, Karen Jones)