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Recipes
Simple & delicious recipes for healthy treats
using wholesome ingredients from the
Honest to Goodness pantry!

Psst!ack for a
d t o the b glossary!
He a d
p i n g list an
sho p
Healthy
Treats
Contents
Crunchy Puffed Rice and Peanut Butter Slice 5
Strawberries and Cream Kisses 7
“Free From” Brownies 9
Pear and Blueberry Crumble 11
Orange Cacao Mousse 13
Shopping List and Glossary 14
Crunchy Puffed Rice & Peanut Butter Slice @healthyfamily5
Crunchy Puffed Rice and
PEANUT BUTTER SLICE
Created for Honest to Goodness by Elise McKillop @healthyfamily5

Preparation time: 25 minutes


SERVES
16 Chilling time: 30 minutes

My children love this organic, refined sugar free slice as an afternoon snack.
It gives them the energy for their after school activities with the added
nutritional boost of omega and protein.
Elise McKillop

Ingredients Method
• 3 cups Organic Puffed Brown Rice 1. Preheat a fan-forced oven to 150°C. Bake puffed rice for 15
• 3/4 cup Organic Crunchy Peanut Spread minutes on a lined baking tray, stirring halfway through (this
• 2 tbsp Organic Virgin Coconut Oil gives the rice puffs a crunchy texture). Set aside.
• 1/3 cup Organic Brown Rice Syrup 2. Line a 20cm square baking tin with baking paper.
• 3/4 cup Organic Omega Seed Mix 3. Add the peanut spread, coconut oil & vanilla to a saucepan
• 1 tsp Organic Vanilla Powder and combine, stirring consistently over a low heat. Remove
• 1/2 cup Organic Raw Almonds, roughly saucepan from heat and stir the brown rice syrup into the
chopped mixture until combined. Allow to cool slightly, but not completely.
4. In a large bowl add the baked puffed rice and omega seed
Chocolate Topping mix. Then combine the wet mix with the dry mix and stir well.
• 3 tbsp Organic Coconut Butter 5. Press the mixture firmly into a lined baking tin with the back
• 2 tbsp Organic Virgin Coconut Oil of a spoon. Place in freezer to set for approximately 20
• 1/2 cup Organic Cacao Powder, minutes.
lightly packed 6. In the meantime, make the chocolate topping by adding
• 1 tbsp Organic Brown Rice Syrup coconut butter and coconut oil to a small saucepan. Combine
over a low heat, adding the cacao powder and stirring.
Remove from heat and stir the brown rice syrup into the cacao
mix until well combined.
7. Pour your chocolate over the chilled slice and set in the
freezer for another 10 minutes.
8. Remove from freezer and allow to stand for a few minutes.
9. Slice into squares or bars and store in an airtight container
in the fridge for up to 5 days.

• ORGANIC • NATURAL • GLUTEN FREE • REFINED SUGAR FREE • VEGAN •


www.goodness.com.au 5
Strawberries & Cream Kisses @livelovenourishaus
Strawberries and Cream
KISSES
Created for Honest to Goodness by Casey-Lee Lyons @livelovenourishaus

Preparation time: 15 minutes


SERVES
8-10 Cooking time: 25 minutes

This healthy treat has all of my favourite things: simple and nourishing
ingredients, delicious flavour, textures of crunch and cream, and it is refined
sugar free! Eating these cookies is so much fun too...enjoy them whole or pull
them apart and lick the cream filling first!
Casey-Lee Lyons from Live Love Nourish

Ingredients Method
Cookies 1. Preheat a fan-forced oven to 170°C and line a baking tray with
• 2 cups Organic Natural Almond Meal baking paper.
• 2 tbsp Organic Coconut Flour 2. Combine almond meal, coconut flour, vanilla powder and
• 1 tsp Organic Vanilla Powder baking powder in a mixing bowl. Add melted coconut oil and
• 1/2 tsp Gluten & Aluminium Free Baking maple syrup and stir to combine well.
Powder 3. Spoon out a tablespoon of mixture at a time (or teaspoon for
• 1/3 cup Organic Virgin Coconut Oil, melted mini cookies), and use your hands to mould into round, even
• 3 tbsp Organic Pure Maple Syrup cookies. Lightly flatten as you place them along the baking tray.
4. Bake in oven for 20-25 minutes or until lightly golden (10-15
Strawberries & Cream Filling minutes if making mini cookies). Remove from oven and allow
• 1 cup fresh ripe strawberries, hulled them to cool completely.
• 1/2 cup Organic Raw Cashews 6. To make the filling, open up the coconut cream and scoop out
• 1/4 cup tinned Organic Coconut Cream, 1/4 cup of the thick, separated cream that has formed at the top
refrigerated overnight of the refrigerated tin. Store leftovers in the fridge for future use.
• 1/4 cup Organic Virgin Coconut Oil, melted 7. Blend the coconut cream with strawberries, cashews,
• 1 tsp Organic Vanilla Powder coconut oil and vanilla powder in a high powered blender until
smooth and creamy. Add a touch extra coconut cream if needed
to assist blending. Transfer to a bowl and set aside in refrigerator
until ready to use.
8. Spread filling onto half of the cooled cookies, then top with
remaining cookies.
9. Serve and enjoy straight away! Store any leftovers in the
refrigerator in an airtight container for 2-3 days.

• ORGANIC • NATURAL • GLUTEN FREE • REFINED SUGAR FREE • VEGAN •


www.goodness.com.au 7
“Free From” Brownies @nourishmemum
“Free From”
BROWNIES
Created for Honest to Goodness by Ashley Collins @nourishmemum

Preparation time: 10 minutes


SERVES
9-12 Baking time: 15-17 minutes

These gluten, dairy, refined sugar and nut free brownies are a favourite in our
house! They are so simple to make that even my 2 year old gets involved! Add
your favorite toppings to this adaptable recipe (mine are pecans and chocolate
chips), or swap the plant milk for brewed coffee to make a mocha version. I
hope you enjoy the recipe as much as we do!
Ashley Collins

Ingredients Method
• 1/2 cup Organic Coconut Flour 1. Preheat fan-forced oven to 165°C. Line and lightly grease an
• 1/2 cup Organic Cacao Powder 20cm square baking tin with baking paper and set aside.
• 1/2 tsp Bi-Carb Soda 2. Combine coconut flour, cacao powder, bi-carb soda and salt
• Pinch of fine Himalayan Rock Salt in a large bowl.
• 3 free range eggs, lightly whisked 3. Cream together coconut oil and coconut sugar in a small
• 1/4 cup Organic Virgin Coconut Oil, solid bowl until combined and smooth (you can use a spatula or an
• 1 tbsp Organic Coconut Sugar electric beater). Mix in the brown rice syrup and vanilla extract.
• 2 tbsp Organic Brown Rice Syrup 4. Add the lightly whisked eggs to the flour mixture and stir
• 1 tsp vanilla extract though. Then add the coconut oil mixture to the flour mixture,
• 2 tbsp organic plant-based milk of fold through and combine well. Do not over mix.
choice OR 2 tbsp brewed coffee, cooled 5. Add the milk 1 tablespoon at a time and slowly incorporate.
(for a “mocha” brownie) 6. Pour brownie mix into the prepared baking tin and spread it
evenly.
7. Bake for 15-17 minutes in the preheated oven, or until firm
to the touch.
8. Remove from oven and let cool before slicing. Enjoy!

Optional: Remove brownie slab from oven 1 minute early and


sprinkle the top with 2 tablespoons of dark chocolate chips.
Return to oven for the remaining 1 minute. Remove slab from
the oven again and use a knife or cake spatula to spread out
the melted chocolate chips to glaze the tops of your brownies.

• ORGANIC • NATURAL • GLUTEN FREE • DAIRY FREE • NUT FREE •


www.goodness.com.au 9
Pear & Blueberry Crumble @aneka_nourish
Pear and Blueberry
CRUMBLE
Created for Honest to Goodness by Aneka Reid @aneka_nourish

Preparation time: 15 minutes


SERVES
4 Cooking time: 25 minutes

This is the perfect dessert if you are after something warm and comforting
to satisfy your sweet tooth after dinner. I love that most of the sweetness
naturally comes from the fruit and is complimented by delicious spices.
Aneka Reid

Ingredients Method
Fruit Filling 1. Preheat a fan-forced oven to 170°C and place 4 standard
• 4 ripe medium pears, peeled and diced dessert ramekins on a baking tray.
• 1 cup frozen organic blueberries 2. Place the cubed pear, brown rice syrup. lemon juice,
• 1 tbsp Organic Brown Rice Syrup cinnamon and nutmeg in a small saucepan over medium heat
• 2 tsp fresh lemon juice and stir well to combine.
• 1/2 tsp Organic Cinnamon Powder 3. Cook for around 5 minutes, stirring often just until pear has
• Pinch of Organic Nutmeg Powder softened. Take off the heat and stir in the frozen blueberries.
4. Distribute the pear and blueberry mixture evenly into the 4
Crumble Topping ramekins (approximately 3/4 cup each).
• 1/2 cup Organic Shredded Coconut 5. To make the crumble, add all of the crumble topping
• 1/2 cup Organic 5 Grain Goodness* ingredients to a food processor. Process until just combined,
• 1/3 cup Organic Pecans, roughly chopped so that the nuts have broken down a little further but are not
• 1/3 cup Organic Raw Almonds, roughly finely ground (this is to keep a delicious chunky texture!)
chopped 6. Evenly sprinkle the crumble mixture over the top of each
• 1/4 cup Organic Natural Almond Meal pear-filled ramekin.
• 1/4 cup Organic Coconut Oil, melted 7. Bake for 15-20 minutes in the oven, or until topping is
• 1 tbsp Organic Brown Rice Syrup beautifully golden.
• 1 tsp vanilla extract 8. Serve warm with a generous dollop of dairy-free coconut
• 1/2 tsp Organic Vanilla Bean Powder milk yoghurt.

*Try a gluten-free version by using Organic


Rolled Quinoa as an alternative

• ORGANIC • NATURAL • REFINED SUGAR FREE • DAIRY FREE • VEGAN •


www.goodness.com.au 11
Orange Cacao Mousse @wholefoodwellness
Orange Cacao
MOUSSE
Created for Honest to Goodness by Sophie Marriott @wholefoodwellness

Soaking time: 2 hours


SERVES Preparation time: 20 minutes
8
Chilling time: 4 hours

This recipe uses real, whole ingredients and only natural sweeteners, so you
can feel good about what you are putting into your body. It’s one of my
favourites because it shows you how delicious and easy to prepare vegan food
can be!
Sophie Marriott

Ingredients Method
• 1 1/2 cups Organic Raw Cashews, 1. Drain and rinse the soaked cashews.
presoaked in water for 2+ hours 2. Place all ingredients in a high speed blender and blend until
• 1 cup freshly squeezed orange juice completely smooth (this can take a few minutes). Be sure to
• 1/3 cup Organic Cacao Powder rest the blender in between if it is heating up.
• 1/4 cup Organic Brown Rice Syrup 3. Pour the smooth mousse mixture into an airtight tupperware
• 3 Organic Medjool Dates, pitted container and chill in the fridge for 4+ hours.
• 1/3 cup Organic Virgin Coconut Oil, melted 4. Use an ice-cream scoop to serve onto small plates and
• 2 tsp Agar Agar Powder sprinkle with desired toppings.
• 1 tsp Organic Vanilla Powder
• Pinch of fine Himalayan Rock Salt Serving suggestion: Serve with orange zest, edible flowers or
sprinkle with extra cacao powder.

• ORGANIC • NATURAL • VEGAN • DAIRY FREE • REFINED SUGAR FREE •


www.goodness.com.au 13
Shopping List and
GLOSSARY
BAKING INGREDIENTS Organic Coconut Flour is made from dehydrated
organic coconut flesh and is a low carbohydrate, high
Click on Agar Agar Powder is also known by its traditional fibre, gluten free flour alternative. It is very absorbent
product
to purchase
online
Japanese name kanten. It is a whole food gelling and therefore only 1/4 to 1/3 cup of coconut flour
agent and vegan gelatine substitute produced from a should be used in place of 1 cup of grain-based flour.
sea vegetable. It is flavourless, odourless and used as Due to its high fibre content, coconut flour also
a thickening agent in cooking. requires a higher amount of liquid (or eggs) compared
to other flours.
Gluten & Aluminium Free Baking Powder is a
natural leavening agent used in baking. It is made up GRAINS
of only bicarbonate of soda, cream of tartar and
Click on Organic 5 Grain Goodness is a Honest to Goodness
organic rice flour. product
to purchase
online
unique blend of organic rolled grains including rolled
oats, triticale, spelt, quinoa and barley. It can be used
Himalayan Rock Salt is also known as pink salt and
as a nutritious alternative to standard rolled oats.
is a natural source of many minerals. It contains no
additives, unlike many commercial table salts.
Organic Puffed Brown Rice contain only the natural
rice grain, with nothing else added. These light puffs
Organic Cacao Powder is used as a healthier
are made by applying heat and pressure to the whole
substitute to regular cocoa powder. It is made from
grain. It is great in breakfast cereals or mueslis as well
cold pressed, finely ground, unroasted cacao beans.
as a crispy texture in desserts.
Cacao Powder is packed with antioxidants and has a
rich, intense chocolate flavour.
Organic Rolled Quinoa or quinoa flakes can be
used as a gluten free substitute for oats in breakfasts
Organic Shredded Coconut is made from organic
or baking. The flakes are created by steam-rolling the
coconut flesh that is simply dried and shredded. It is
whole quinoa grain kernel.
preservative free, sulphur free, gluten free, cholesterol
free and high in fibre. Great for toppings on cakes,
desserts, smoothies or added to mueslis. MILKS, OILS & SPREADS
Click on Organic Coconut Butter is made from 100%
Organic Vanilla Powder is made from freshly ground product
to purchase
organic coconut flesh, containing all of its natural fibre,
organic vanilla beans. It has a delightfully exotic taste online
nutrients and healthy fats. Use in desserts, smoothies,
and aroma, which is quite powerful in flavour, and so
as a thickener in curries, or enjoy by the spoonful.
is used in very small quantities.

Organic Coconut Cream is made from organic


FLOURS AND MEALS coconut flesh that is pressed to extract a delicious
Click on Organic Natural Almond Meal is also known as cream. This versatile ingredient is often used to add
product
to purchase
online
almond flour and is made from ground almonds that an exotic creamy richness and flavour in cooking,
include the husks/skins. It is a very popular gluten free baking, desserts or drinks. Our Organic Coconut
flour substitute. Store the meal in the fridge in an Cream comes in a BPA Free tin, with no added
airtight container. thickeners, sweeteners or preservatives.

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Organic Crunchy Peanut Spread is made from
handpicked organic peanuts blended into a nutritious
SWEETENERS
spread that contains no added sugar, oil or salt.
Click on
products
Organic Brown Rice Syrup is a 100% fructose free
to purchase
online
natural liquid sweetener. Also commonly known as
Organic Plant-Based Milks are non-dairy milks rice malt syrup, Brown Rice Syrup has a mild
commonly derived from almonds, soy, coconut, rice, sweetness and neutral flavour. This makes it a great
oats, and other plant foods. Plant-based milks are a sweetener to add to flavoursome desserts.
great vegan alternative and popular for those who are
lactose intolerant. Available to buy, or you can make Organic Coconut Sugar is a natural granulated
your own at home using our Nut Milk Bags! sweetener produced from the fragrant, sweet sap of
coconut palm blossoms, with a delicious toffee-like
Organic Virgin Coconut Oil is made from pure white flavour. Coconut sugar is considered low GI and is rich
in a range of minerals, making it an excellent
coconut flesh, which is cold pressed (extracted at a
alternative to cane sugar in baking and desserts.
low temperature). It is a very heat stable cooking oil
with a subtle coconut aroma. If you prefer no coconut
Organic Medjool Dates are a soft, moist and
taste, use our Purified & Deodorised Coconut Oil.
deliciously sweet dry fruit. They are high in natural
sugars and therefore used to sweeten raw desserts
NUTS and baked goods. Medjool dates are rich in dietary
fibre, whilst also containing other nutritious vitamins
Click on
Organic Raw Pecan Kernels are nuts that are
products
to purchase
and minerals. Don’t forget ot remove the pits before
rather buttery in consistency yet slightly sweet in taste.
online using!
Their high fat content makes them a great texture and
flavour addition in baking and desserts. Store these
Organic Pure Maple Syrup is a delicious natural
nuts in the fridge in an airtight container.
liquid sweetener with a beautiful and rich pure maple
flavour. It contains no artificial flavours is used in a
Organic Raw Almonds are quite crunchy nuts with a
wide variety of breakfast dishes and sweets.
creamy texture. They are a great snack on their own or
great for using in cooking and baking. Use almonds to
also make delicious fresh nut milk or nut butter. For all of these nutritious ingredients, plus more
healthy recipes head to www.goodness.com.au
Organic Raw Cashews are delicious and creamy
nuts with a pleasantly sweet taste. Popular in sweet
and savoury dishes, they make a beautiful nut butter
and are also often soaked then blended into desserts
to create a creamy texture that is raw and dairy free.

SEEDS
Click on Organic Omega Seed Mix is a perfectly balanced
products
to purchase
online
blend of five organic super seeds, carefully crafted by
Honest to Goodness to help boost your omega 3 and
NO ARTIFICIAL...PRESERVATIVES,COLOURS, FLAVOURS
6 intake. The mix includes organic pepitas, sunflower OR SWEETENERS. NO GMO, NO HYDROGENATED FATS,
seeds, brown linseed, chia seeds and sesame seeds. NO ADDED SULPHUR.

A huge, special thanks goes out to our Team Goodness foodie friends on Instagram,
who carefully developed and produced these delicious recipes for us to share with you!
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© Honest to Goodness 2016. This material is not to be reproduced or distributed without prior permission of Honest to Goodness.
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