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polyunsaturated fats

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Talida

Are PUFA’s Bad For Hormones and Metabolism?

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Diet and Nutrition

Are PUFA’s Bad For Hormones and Metabolism?

September 14, 2021 by Talida in Diet and Nutrition

Polyunsaturated fats of PUFA’s are essential fats (meaning we need to consume them and our body can not make them on their own) are usually found in nuts, seeds, vegetable

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I made these chocolate pecan crumble bars in my st

I made these chocolate pecan crumble bars in my stories a couple of days ago and had a lot of people ask me tor the recipe. I’ve actually been making these for a little while, they have got to be one of my most favourite desserts. I know that because it’s one of the few deserts that I make on repeat! Also as I’m talking about the menstrual cycle this week I wanted to talk about foods and nutrients to nourish the pituitary gland in the brain. This is where hormone production starts and we need a well functioning pituitary to have good hormones. Pecans are a very rich source of manganese which is arguably the most important nutrient for the pituitary gland. It supports production of FSH and LH and is therefore important for estrogen, progesterone and testosterone. Magnesium (found in high amounts in cacao or dark chocolate) acts similarly but it has a more calming action on the adrenals and is therefore especially important for progesterone production as well as sleep and mood and many other things.. pecans make me feel balanced. Of all the nuts I don’t eat pecans that often so I’m making more of an effort to eat them regularly!

As always as much as these desserts are much healthier and contain a good balance of protein carbs and fats they are still sweet so I recommend enjoying as a dessert after a main meal not as a snack on its own so that it doesn’t spike blood sugar as much and keeps hormones happy.

Recipe for these bars is in my bio now. Enjoy 💛

#pecans #chocolate #cacao #crumblebars #plantbased #healthydesserts #rawvegan #hormonebalance #pituitaryhealth #manganese #magnesium #foodismedicine #hormonehealth #menstrualcycle #cyclesyncing #womenshealth #sciencebacked

I have a lot of content planned over the next coup

I have a lot of content planned over the next couple of months mostly around cycle syncing, but it’s hard to share anything about that without knowing the basics of the menstrual cycle (or more accurately… the ovulatory cycle) and how it works! We need to know which hormones are functioning when and how they make us feel at the different stages of the month. I first wrote this blog post about 18 months ago and I was surprised at how popular it was. Thought it was time for a reshare. Click the link in my bio and read the basics of the menstrual cycle and how hormones impact cravings, mood, energy, cognition , socialising and more. We are not the same all month long. One of the keys to hormone balance and overall well-being is to work with our hormones not against them. Learning this stuff has helped me feel free. I’m no longer beating myself up or comparing myself to others thinking that I need to be a certain way. It’s such a burden lifted when you finally understand your body and how to work with it. I have a more detailed blog post on this topic/cycle syncing coming next week as well and between now and then I’ll be sharing some educational reels about the menstrual cycle and recipes that help support the pituitary gland in the brain (because hormone production starts in brain). Happy new week everyone 💛💛

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#plantbased #menstrualcycle #hormonehealth #hormonebalance #womenshealth #hormones #periodproblems #pcos #fertility #pms #fertilityawareness #periodpower #cyclesyncing #feedyourhormones

Ever since moving away from the tropics, I have ma

Ever since moving away from the tropics, I have made more of a conscious effort to eat more papaya like this beautiful @rubyrisepapaya that is grown not far away from where I used to live in tropical North Queensland. Papaya is such a nutritious fruit and is wonderful for digestive health and can even help with allergies. I think sometimes people struggle to know how to use papaya in recipes, so here is a really quick and easy tropical papaya coconut mousse, made with only three ingredients and incredibly delicious.

1 x 400g can coconut cream
1 @rubyrisepapaya available at Coles Supermarkets
2 TBSP raw honey or maple syrup if strict vegan

Empty out the coconut cream in a large bowl leaving as much of the water behind as possible and only using the cream. Use an electric hand mixer to whip up the cream until fluffy. In a small blender, blend up one whole ruby rise papaya (seeds and skin removed) with honey or maple syrup. Pour mixture into whipped coconut and whiz again until well incorporated. Transfer mousse into glasses or jars and set in the fridge for about 2 hours before eating. Enjoy #ad #rubyrisepapaya #papaya #tastethesupergoodness�#plantbased #papayamousse #healthydessertrecipes #healthydesserts #veganrecipes #plantbasedfood #plantbaseddiet #eattherainbow #foodismedicine

Cycle day 29 today and I feel like a sloth. can’

Cycle day 29 today and I feel like a sloth. can’t wait to start my new cycle tomorrow and reset myself. The few days before the period shows up can be a time for cravings! Different women have different cravings which can sometimes offer insight into an underlying imbalance. A typical craving is carbohydrate. Cravings for carbohydrates or sugar usually signify low serotonin. Estrogen and serotonin are very tightly linked so when estrogen drops before the period, so does serotonin, carbohydrates are needed to make serotonin (as well as magnesium, tryptophan and vitamin b6) so the body asks for more! There is nothing wrong with giving the body what it’s asking for but it’s best for opting for whole sources of carbs rather than refined versions. Choose a wholemeal or pulse pasta which is higher in both fibre and protein, serve it with a good balance of protein and fat and lots of fibre and it will not only satisfy the craving but also nourish the body and stabilise blood sugar. Here is a comforting pasta dish to help satisfy carb cravings.

Pasta of choice (I used wholemeal or spelt penne or fettuccine )
2 punnets button mushrooms- diced
1 400g can cannellini beans
Asparagus or brocollini
1 onion diced
1-2 garlic cloves
⅓ cup cashews
1 cup soy milk
1 tsp lemon juice
1 tsp tahini
½ tsp paprika
1 TBSP nutritional yeast
Salt and pepper to taste
Parsley as garnish
Method
Cook pasta according to package directions.
Gently stream green veggies and set aside
Blend cashews , soy milk , tahini , paprika , nutritional yeast and lemon juice in a blender and set aside.
Dice onion and fry in a little olive oil over medium heatuntil translucent . Add crushed garlic and fry for a couple more minutes until fragrant.
Add chopped mushrooms and cook until all the water they give off has evaporated. Add salt and pepper as you go.
Drain pasta once cooked and add to mushroom mixture .
Pour over creamy sauce and mix well to combine.
Mix in steamed greens and toss through canellini beans
Adjust seasoning and serve with fresh parsley .

#carbcravings #pmsfood #pmscravings #pasta
#plantbased #plantbaseddiet

Today I am on day 28 of my cycle and I’m really

Today I am on day 28 of my cycle and I’m really feeling it. The last couple of months were pretty much symptomless for me but this month I’m fatigued, bloated and emotional. That’s what happens when you spend a month away from home and mess up your usual routine and eating habits, it’s all worth it of course but in light of that I wanted to share these sweet potato flour crepes with banana and chocolate sauce because they are really pms friendly and help to boost progesterone. Lots of beta carotene from the sweet potato flour which boosts progesterone (at least in animal studies) as well as vitamin b6 from the banana and magnesium from the chocolate which together help to support mood and diminish pms symptoms on the whole. This is a fairly sweet recipe of mine so I would not actually have this for breakfast, would have it for dessert after a main meal so it doesn’t spike blood glucose as much.

I’ll be sharing lots more menstrual cycle/cycle syncing content over the next couple of months.

½ cup buckwheat flour
¼ cup + 1 TBSP sweet potato flour
1 TBSP coconut sugar
2 TBSP ground flax seeds
1 TBSP oil (I used macadamia oil) plus extra for frying
2 tsp vanilla extract
pinch salt
2 cups almond milk
Method
Combine all the ingredients into a large bowl. Whisk together until well combined Allow the mixture to sit for 5 minutes before using.
Lightly grease a crepe pan or large frypan with oil.
Using a ladle spread out the batter in a thin layer coating the pan, turning the pan to spread the mixture evenly.
Cook on medium heat for a few minutes until the edges become golden brown, flip and cook for a few more minutes. Remove from heat and set aside.
Repeat until the batter is finished.
Serve with desired toppings, I used a vegan chocolate hazelnut spread and bananas.

#vegancrepes #sweetpotatoflour #crepes #pmscravings #chocolate #pmsfood
#plantbased #whatveganseat #plantbaseddiet #eattherainbow #foodismedicine #dairyfree #wholefoods #hormonehealth #hormonebalance #womenshealth #hormones #periodproblems #pcos #fertility #pms #fertilityawareness #periodpower #cyclesyncing #feedyourhormones

This is my last resistant starch post before I sta

This is my last resistant starch post before I start another topic. You can read back through my posts for more on resistant starch but in short

🍚 helps lower blood glucose and helps insulin resistance
🍚 assists the estrobolome in the gut to manage estrogen
🍚can help heal leaky gut and repair the intestinal wall.

Also I had a comment about wether resistant starch remains with reheating once the food is cooled, I was under the impression that heat destroys resistant starch but this is only at first, with reheating the resistant starch becomes even higher! So I guess reheating leftovers seems like a great idea 💛

#resistantstarch #hormonebalance #womenshealth #guthealth #microbiome #estrogendominance #lowestrogen #bloodsugarbalance #insulinresistance

I’ve dedicated my Saturday night posts just for

I’ve dedicated my Saturday night posts just for sharing some of my most favourite recipes. Don’t feel like being educational on a Saturday night. Did you catch this raw vegan blackberry chocolate tart that I shared a few weeks back? I shared it for Christmas but it’s a great summer recipe making the most of the pretty fresh blackberries. Nice and refreshing when cold! Kind of like ice cream!

Base:
1 cup pecans
1 cup dates
2 tbsp cacao powder
Water if needed

Filling:
1 1/2 cups cashews (soaked for 3-4 hours)
1 x 400g can of coconut cream
1/2 cup cacao butter
Juice 1 lemon
2 tsp vanilla
1/3 cup maple syrup
Blackberries and melted chocolate as topping.

In a food processor blitz base ingredients until sticky. Press into bottom and sides of 20cm tart tin and set aside. Melt cacao butter in saucepan over low heat. Blend the filling ingredients in a blender or food processor until creamy and smooth, pour over tart base and stud with blackberriesz place in freezer to set for 1/2 hours. Drizzle with melted chocolate.

#blackberrytart #chocolate #rawvegan #vegancheesecake #blackberries

Hey guys, we made it home after a full month in Me

Hey guys, we made it home after a full month in Melbourne with family. I’ve been doing a little resistant starch series lately, here is a recap of the benefits of resistant starch for women’s hormones all science backed. If you look through my last few posts I have a few resistant starch rich recipes as inspo too! I’m now heading off to unpack and try settle back in. Happy Thursday everyone 💛

#resistantstarch #hormonehealth #womenshealth #guthealth #bloodsugarbalance

Did you catch my recent chocolate cake recipe? Mad

Did you catch my recent chocolate cake recipe? Made with green banana flour from @dhownaturefoods . Green banana flour is the highest source of resistant starch which is so great for gut health. Best thing about this cake is that it also has yogurt so it’s a probiotic and a prebiotic at the same time!

1 cup DHOW Green Banana Flour
1 cup plant-based yogurt (I used cashew yogurt)
½ cup coconut sugar
½ cup + 2 TBSP almond milk
¼ cup cacao powder
¼ cup neutral-tasting oil (I used macadamia oil)
½ tsp baking powder
¼ tsp baking soda
1 tsp vanilla extract
pinch salt
FROSTING:
1 cup cacao powder
½ cup cacao butter
½ cup maple syrup
Method
In a bowl combine together the green banana flour, coconut sugar, cacao powder, baking soda, baking powder and salt. In a separate bowl combine together the yogurt, milk, oil and vanilla.
Mix the wet ingredients into the dry ingredients until a batter forms.
Pour batter into a lightly greased 20cm springform cake tin.
Bake in the oven at 180 C for 40 mins or until a toothpick comes out clean.
For the frosting: meltdown the cacao butter in a saucepan over low heat. Remove from heat and stir in maple syrup and cacao powder. It will create a thick frosting. Lather on the cake with a spatula and decorate with berries. Slice and enjoy.

#resistantstarch #probiotic #prebiotics #chocolatecake #guthealth #chocolate

Have you heard of resistant starch ? I spoke about

Have you heard of resistant starch ? I spoke about resistant starch in my recent podcast (see previous reel) and I felt like sharing a bit more about it. Resistant starch is a non digestible carbohydrate that has been shown to be powerful at helping to prevent and heal leaky gut, lower blood sugar levels and assist the gut microbiome in regulating estrogen. It acts really similar to fibre in the body however I think its effects on blood sugar might be even more powerful ? It’s being studied by scientists as a treatment for diabetes. Many foods contain resistant starch however most of it gets destroyed while cooking. Eating cooked and cooled foods can bring some of the resistant starch back! Good sources are cooked and cooled potatoes, (like potato salad, so if you think potatoes are bad for blood sugar thing again ! especially when eaten cold ) cooked and cooled rice and green banana flour. I have an in-depth write up about the benefits of resistant starch for women on my blog. Link is in bio 💛

#resistantstarch #guthealth #microbiome #hormonehealth #bloodsugarbalance #estrogendominance

I’ve been talking about adding in more plants as

I’ve been talking about adding in more plants as a non negotiable for hormone balance in 2022. In my last post I talked about low gut microbial diversity which can lead to low estrogen, but what about the opposite? Having an overgrowth of the wrong type of bacteria can lead to too much of the beta glucaronidase enzyme being produced in the gut. this enzymes re activates the estrogen that was packaged up by the liver for excretion and sends it back into the blood stream leading to symptoms of estrogen excess. Estrogen excess leads to cyclical breast pain, heavy painful periods, pms , recurrent vaginal infections, fibroids, migraines, endometriosis etc. One of the best ways to counteract bacterial overgrowth and estrogen excess is to eat phytoestrogen rich foods like soy, beans, seeds and other veggies. These help modulate the estrobolome and block estrogen receptors in the body. They can both increase and decrease estrogen as needed. While most people think phytoestrogens increase estrogen, this is seen mostly in studies of women in menopause, the few studies we have on women of reproductive age actually shows a more likely decrease in estrogen. That’s why I call phytoestrogens “adaptogenic” because they adapt to what the body needs 🙌

Here is my crispy baked tofu recipe. I love having this in my follicular and ovulatory phases. I actually crave it. I put it in a huge salad or in a nourish bowl like this one!

1 block firm tofu
½ cup bread crumbs (gluten-free if necessary)
2 TBSP dried vegetable stock
1 TBSP sesame seeds
soy milk for coating
Method
Pat dry tofu and cut into triangle shapes or whatever shape you like (about ½ cm thick)
Mix breadcrumbs, sesame seeds, and vegetable stock together in a bowl
In a separate bowl pour a little bit of soy milk. Enough to dip tofu pieces
Dip the tofu pieces in the soy milk and then in the breadcrumb mixture making sure they are evenly coated
Spread tofu on a baking tray and bake at 180 C for about 30 - 40 minutes until tofu is crispy but still soft on the inside.

#tofu #hormonebalance #guthealth #microbiome #estrogendominance

One of the non negotiables I’ve set out for 2020

One of the non negotiables I’ve set out for 2020 for hormone balance is to eat more plants! Plants have a crucial role in modulating the gut microbiome. The estrobolome is a specific subset of bacteria that determines how much estrogen gets sent back into the blood stream. People with low microbial diversity (like I used to have because I used to eat nothing) have a tendency towards low estrogen and low overall hormones. This was my problem for years and one of the reasons I got better is because I focused strongly on adding more plants ! They say 30-40 different plants a week is minimum for improved microbial diversity. This smoothie oatmeal combo is amazing because it packs 9-10 different plants in one meal (plus is also a probiotic due to the yogurt) I’ll be focusing the rest of the posts for this week on packing in more plants into meals.

SMOOTHIE:
1 cup mixed tropical fruit fresh or frozen. I used banana, mango, pineapple, papaya, and kiwi
Large handful spinach
1 cup plant milk of choice
1/4 cup hemp seeds
OATMEAL
½ cup oats
1 mashed banana
1 TBSP chia seeds
½ cup vanilla vegan yogurt ( I used homemade soy yogurt)
⅔ cup plant milk
1 tsp maple syrup (optional)
TOPPINGS:
Kiwi, blueberries, coconut flakes and chopped almonds
Method
In a blender whiz up smoothie ingredients and set aside.
In a bowl mash banana and add in all other oatmeal ingredients and mix well to combine. Allow to sit for a few minutes for the oats to absorb the liquid or you can leave in the fridge overnight.
Add half the oatmeal mixture in one bowl and gather up to one side. Pour the smoothie on the other side of the bowl.
Top with your favorite toppings and enjoy!

#guthealth #microbiome #lowestrogen #eatmoreplants #smoothiebowl @coconutbowls @veganbowls @smoothiebowls

Some of my non negotiables for 2022. I’ve been d

Some of my non negotiables for 2022. I’ve been doing many of these for years but some are more of a priority for me lately.

🥦daily walks: best form of cardio exercise and the only exercise that balances cortisol levels. Walks give me energy
🥦 balanced breakfast to set blood sugar right for the day
🥦more plants. I’ve been plant-based for over 10 years but I’m still working on adding more of them into my diet because diversity of plants heal the gut and immune system
🥦nature is my favourite way to lower stress! Sunshine boosts vitamin D and keeps periods regular and inflammation low
🥦gratitude boosts dopamine production which lowers prolactin and boosts progesterone
🥦prayer is my life blood
🥦laughter lowers stress
🥦living authentically brings purpose and meaning. Focusing on developing my own strengths and talents and using them to bring joy to my life. Living life at my own pace and not a pace set by others or societal expectations.
🥦holding onto bitterness and resentment creates inflammation in the body and reduces the livers ability to process estrogen. High estrogen can cause breast tenderness and heavy painful periods. Forgiveness towards others and ourselves sets us free. Guilt and shame lower dopamine and lower estrogen leading to compromised ovulation and a tendency towards depression.
🥦 being stuck in the blame cycle is often a huge cause of PMS. Yes there is a lot that can be done for Pms with diet and lifestyle but mindset is just as important. Learning to take responsibility for our own problems instead of blaming others for them goes a long way in dealing with PMS.
🥦 consistent sleep and wake times. This sets up the circadian rythm which leads to better adrenal health and stress resiliency. Of all the things, this is my failure area. I have spent years working on this and still haven’t achieved it! Not giving up 🤪

#hormonebalance #hormonehealth #mindset #pms #stressmanagement

Happy Sunday everyone! Nothing beats a pancake pos

Happy Sunday everyone! Nothing beats a pancake post on Sunday. Tomorrow I hope to return to more regular content. I know many of you have noticed me posting less especially on stories. Ive actually been working really hard on a cycle syncing ebook in the background while I’ve been here at my parents house which I hope to get out soon. In the meantime, here are some vegan oat and quinoa pancakes. Delish

2 cups pre cooked quinoa ( about 1 cup uncooked quinoa)
2 cups rolled oats ( gluten free if necessary)
1 TBSP baking powder
2 tsp cinnamon
pinch salt
1¾ cups almond milk
2 TBSP maple syrup
1 tsp vanilla extract
Method
Process some rolled oats in your blender until they become a flour, or used ready made oat flour
Add cooked quinoa, baking powder and salt to the blender. Do not process until wet ingredients are added
In a small bowl mix together almond milk, vanilla and maple syrup.
Add to the blender and blend until a thick batter forms
Grease your pancake pan with a little bit of oil
Add batter to pan. You can make your pancakes as big or small as you like. I poured directly from my blender in to my special pancake pan. The circles were quite small so they made pikelet looking pancakes. To get similar shaped pancakes I would suggest using no more than 2 TBSP of batter per pancake.
Fry for a few seconds on one side until bubbles form, flip over and cook the other side for a few more minutes. The pancakes are a little mushy on the inside so make sure you do not try and flip them too early as they will fall apart.
Continue
Serve with strawberries and maple syrup or whatever you like.

#pancakes #oatpancakes #quinoa #breakfast #pancakesunday

Happy new year everyone! Sharing these refreshing

Happy new year everyone! Sharing these refreshing raw vegan white chocolate raspberry mini cheesecakes. Looking forward to getting into content properly again in this new year. Can’t wait.

BASE:
1 cup almond meal
1 cup cacao powder
4 TBSP maple syrup
FILLING:
1½ cups raw cashews (soaked for 15 mins in boiling water or soaked overnight)
1 400g can coconut cream
¾ cup cacao butter
juice 1 lemon
2 tsp vanilla extract
⅓ cup maple syrup
TOPPINGS:
punnet raspberries
peanut butter
Method
In a bowl, mix together the base ingredients until they stick together between the fingers. Spoon mixture our and press down evenly onto the base of a large muffin tin. I used a silicone muffin tray.
Place cashews in a bowl, boil a kettle of water and pour over cashews. Allow them to sit for at least 15 minutes before draining the water. Alternatively, you can cover cashews in cold water and leave them to soak 3-4 hours or overnight before draining.
For the filling, melt down the cacao butter in a saucepan over low heat until liquid, place melted cacao butter and all other filling ingredients in a high-speed blender or food processor and blend until smooth.
Pour out evenly on top of the bases in the muffin tray. Place some raspberries on top and allow them to sink a little bit.D Place in the freezer to set for about 3-4 hours. Once set, keep in the freezer until you want to eat them then transfer them to the fridge for 2-3 hours before eating to defrost. Drizzle with peanut butter. For best consistency for eating keep in the fridge and consume within a week.

#rawvegan #raspberry #chocolate #vegancheesecake #peanutbutter

Guys I’m really lost with my posting, it’s not

Guys I’m really lost with my posting, it’s not only the period between Christmas and New Years I’m also on holiday at my parents house and completely out of routine ! Last night we went and had Lebanese food in Melbourne city with friends and family so I thought I’d share this homemade version of falafel, flat bread and chips. So wholesome when made at home! Here is a sweet potato chickpea falafel recipe I like. It’s not very traditional but super yummy!

2 small-medium sweet potatoes
1 red onion
½ tsp salt
1 flax egg (1 TBSP ground flax seeds mixed with 3 TBSP water)
1 400g can chickpeas- drained and rinsed
1 cup chopped kale
3½ TBSP of good quality bread crumbs
3 TBSP nutritional yeast
Method
Pierce sweet potatoes with a fork and microwave them on high for 10 minutes. If they are not cooked after 10 minutes, cook for a few more minutes until soft and.
Make flax egg and set aside for a few minutes until it thickens and gels.
Cut the cooked sweet potatoes in half lengthways and scoop out the flesh. Pop the sweet potato flesh along with all the other ingredients in a large food processor. Process until the mixture comes together, you will need to stop to scrape down the sides from time to time. It should be sticky but easily mouldable. If it is too wet, add more breadcrumbs, if it is too try, add a little water.
Form into pattie shapes with hands and place on a lightly greased baking tray. You can roll the patties through some extra breadcrumbs before putting them in the oven if you like. I like to spray the top with a little propellant-free avocado or olive oil spray to help them crispen slightly.
Bake for 30-35 minutes at 200 C
Serve in salads or wraps

#falafel #veganfood #chickpeas #plantbasedfood #sweetpotato

Made the most gut friendly chocolate cake possible

Made the most gut friendly chocolate cake possible using @dhownaturefoods green banana flour. Green banana flour is a naturally gluten free flour that is very high in resistant starch. Resistant starch is amazing for lowering blood sugar as well as healing the gut lining. It’s one of the known things that can help heal leaky gut. Resistant starch acts like a prebiotic and the best thing about this cake is that it’s both a prebiotic and probiotic because it’s also made with yogurt. I have a full blog post write up about the benefits of resistant starch on my blog along with the recipe to this delicious cake. Link is in bio

#resistantstarch #guthealth #leakygut #greenbananaflour #chocolatecake

Merry Christmas eve everyone! One day I will have

Merry Christmas eve everyone! One day I will have a white Christmas on a cold country and sip on you chocolate by the fire. Too hot for this in Australia today but for everyone else… here is my vegan hazelnut tahini hot chocolate.

2 cups milk of choice, I like @pureharvest NOM blended oat milks
2 TBSP hazelnut butter @noya.nutbutter
1 TBSP tahini
2 TBSP maple syrup
2 TBSP cacao powder
1 tsp vanilla extract
Method
Place all ingredients in a blender and blend until smooth.
Heat in a saucepan until hot and serve in favourite mugs

#hotchocolate #hotcocoa #hazelnut #veganhotchocolate #christmasrecipes

Two chocolate peppermint recipes in a row because

Two chocolate peppermint recipes in a row because it seems to be a popular favourite and just wanted to make sure you all caught the recipe to these vegan chocolate peppermint cupcakes made with @grove.avocado.oil moist and fluffy on the inside with the most delicious peppermint frosting. Full of plant based goodness for Christmas Day and great for kids too!

1 cup wholemeal spelt flour
1/4 cup almond meal
2 tsp baking powder
3/4 cup coconut sugar
1/2 cup cacao powder
Pinch salt
1 cup almond milk
1/2 cup @grove.avocado.oil
1 tbsp apple cider vinegar
Frosting:
1/2 cup cacao powder
1/4 cup maple syrup
1/4 cup cacao butter
3 drops peppermint essential oil or 1/4 tsp peppermint extract

In a large bowl combine the flour almond meal coconut sugar cocoa powder salt and baking powder. Mix to combine. In a separate bowl combine the almond milk, avocado oil and apple cider vinegar. Mix the wet ingredients into the dry ones, mix until a batter forms. Line a muffin tray with cupcakes liners and spoon out mixture evenly until about two thirds full. Bake in oven at 180 C for 20-30 mins. Allow to cool before frosting. For the frosting. Melt down the cacao butter in a saucepan on low heat until liquid. Remove from heat and stir the remaining frosting ingredients. Spoon over cupcakes and sprinkle with Christmas sprinkles. Merry Christmas everyone!

#chocolate #peppermint #vegancupcakes #plantbased #christmasrecipes

Chocolate peppermint is my favourite Christmas des

Chocolate peppermint is my favourite Christmas dessert combo! This is a go to easy raw vegan peppermint chocolate fudge. You can easily make a larger batch to share with loved ones. Full of plant based goodness, I find the dark chocolate peppermint combo almost like a cleansing after all the overeating on Christmas Day? Maybe because of the freshness of the peppermint.

1 cup cashews (soaked for at least 4 hours)
½ cup cacao powder
½ cup maple syrup
½ tsp vanilla extract
⅓ cup of cacao butter
4 drops peppermint essential oil or 1 tsp peppermint extract
cacao nibs for garnish
Method
Melt the cacao butter in small saucepan over low heat. You can use a double boiler if you wish. Set aside to cool.
In the mean time blend cashews, cacao powder, maple syrup and vanilla in a high-speed blender for 1-2 minutes until smooth.
Add the melted cacao butter and blend again until mixed through.
Pour mixture into a lined sqaure baking dish and smooth out with spatula.
Sprinkle over some cacao nibs for garnish
Place in the freezer to set. At least 15 minutes.
Remove From freezer and cut into fudge squares. Can be stored in the fridge or freezer. Enjoy!

#plantbased #chocolate #peppermint #rawvegan #healthydessertrecipes

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Recent Posts

Easy Vegan Chocolate Pecan Crumble Bars January 24, 2022
The Benefits of Resistant Starch for Women’s Hormones and Vegan Green Banana Flour Chocolate Cake December 6, 2021
Mini White Chocolate Raspberry Vegan Cheesecakes November 29, 2021
How Protein Affects Women’s Hormones November 21, 2021

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