WHOLESOME chocolate - Kira Westwick · 13 Wholesome Chocolate Recipes Raw, Baked, Dipped, Frozen & Blended! WHOLESOME RECIPES chocolate {2} Wholesome Chocolate eBook is yours to keep,

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by Kira Westwick

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

WHOLESOME

RECIPES

chocolate

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Wholesome ChocolateeBook is yours to keep, share andlearn 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 /eywholesomechocolateDesigned 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.

“May these recipes serve you well increating happy family memories, and every meal be blessed with an abundance of good

health, happiness and gratitude.”

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section 1INTRODUCTION 5 How you can have your chocolate for breakfast … 6 and eat it too!

section 2MY WHOLESOME CHOCOLATE ESSENTIALS 10 Chocolate Pantry Staples 13 Wholesome Chocolate Tips 13 Wholesome Sweetness 17 My Kitchen Essentials 18

section 3RAWESOME 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 4BAKING 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 5GET MORE RECIPES 54

section 6ABOUT KIRA 56

WHOLESOME CHOCOLATE | RECIPE BOOK

contents

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WHOLESOME CHOCOLATE | INTRODUCTION

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How you can haveyour chocolate for breakfast …

and eat it too!

introduction

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There’s one thing I‘ve learnt when it comes to chocolate—we all LOVE to eat it, no matter what form it comes in (and for some of us, no matter what time of the day!).

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.

Indeed there are a number of studies suggesting those who regularly indulge in moderate amounts of dark chocolate may live longer—and likely happier too! This research has shown chocolate to lower the risk of heart failure and incidences of high blood pressure, hardened arteries and strokes.

Even the mere scent of chocolate has a positive influence on our health, by slowing down brain waves and making us feel pleasantly calm, alert and relaxed. In fact eating chocolate is so pleasurable, we release endorphins akin to those released during sex into the brain, giving us a sense of happiness, wellbeing and relief of pain.

Perhaps that’s why chocolate is the perfect prescription for a broken heart?

“With this info at hand, the last thing you should feel after indulging in a morsel of heavenly chocolate is guilty—especially if it’s a chocolate treasure from my raw dessert selection!”

The MayanSuperfood

Cacao (pronounced ka-kow) beans are the seeds of an Amazonian fruiting tree.

The history of the cacao beans can be traced back at least 4000 years, where chocolate had an extremely important place in the religious, spiritual and cultural life of the Mayan and Aztec people. Chocolate played a special role in royal and religious events, where priests presented cocoa beans as offerings to the gods and served cocoa drinks during sacred ceremonies. It was the Europeans in the 1500’s who adulterated


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The earliestdocumented use

of chocolateis around 1100

BC.


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“Chocolate doesn’tmake the world go ’round, but it sure does make the

trip worthwhile!”

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this sacred, nutritious bean; sweetening and lightening it by adding refined sugar and milk, ingredients the people in Mesoamerica did not use.

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 vegetables. These nutrients and antioxidants help to prevent oxidation and fight off the free radicals that cause aging and degenerative diseases. This is surely music to the ears of dedicated chocolate lovers!

We are oh so smitten with chocolate that there is an astonishing amount being eaten the world over, but unfortunately most of it is highly processed, sugar laden and chemically refined—the kind that has a negative impact on our health. To reap the healthful benefits of the cacao bean, I recommend steering clear of these commercial chocolate brands in favour of an organic dark chocolate, or 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,

your taste buds will adapt to appreciate the true unmasked flavour of real chocolate, and the energised and pleasurable feelings it incarnates.

Kids +Chocolate = Healthy?A quick note on our little cherubs … there’s no doubt that starting kids out right will go a long way in helping to shape their taste buds towards more wholesome options like dark chocolate and raw cacao. In saying this I have sent my daughter to school on enough occasions with home made, dark chocolate treasures to learn that given the chance they love it just the same. When dark chocolate is the only option provided, their taste buds absolutely can enjoy the REAL thing with all of its health benefits—chocolate the way nature intended.


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mywholesomechocolateessentials

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WHOLESOME CHOCOLATE | CHOCOLATE ESSENTIALS

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Tips:Replace conventional cocoa powder with raw cacao powder for more antioxidant power and no toxic additives.

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 lower in sugar and very high quality).

Use whole fruit such as bananas or date paste to sweeten baked and raw treats. Real stevia extract, raw honey or 100% pure maple syrup are good options compared with refined sugar too.

Use organic REAL butter, coconut oil or macadamia oil in place of margarine when baking chocolate treasures.

Use raw cacao butter, coconut oil, avocado or ‘Ayam’ brand all natural coconut cream to set cold, no-bake chocolate desserts.

Use coconut milk or coconut cream in place of dairy. I like to use ‘Ayam’ coconut cream, because it is all natural and has a thick consistency similar to dairy cream.

Swap refined grain flours for almond meal, oats, raw nuts and seeds, desiccated coconut and/or coconut flour.

Always melt chocolate, coconut oil and cacao butter gently in a bowl over a pot of simmering water, to ensure it retains its precious nutrient qualities.

ChocolatePantry Staples Cacao Powder Cacao powder is made by grinding cacao nibs into a paste. The fat is then removed, and the remaining solids are ground up again into a fine powder.

Most cocoa powders are processed via the ‘Dutch method’, meaning heat is extracted and sometimes with solvents, thus destroying many of the nutrients and antioxidants and potentially contaminating the end product.

‘Raw’ cacao powder is said to be less adulterated and therefore containing many more nutrients than traditional cocoa powder—they can however, be used interchangeably. Either opt for raw cacao powder or a very high quality cocoa powder that does not contain any additives, flavours or sugars, and that has not been alkalized or ‘dutched’.


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Cacao NibsThese are the crushed up beans, and resemble little chocolate chips. They are great for adding textural crunch to tart bases and truffle balls.

Raw Cacao ButterRaw Cacao Butter is the edible natural fat of the cocoa bean, made by cold pressing cacao nibs. Use melted cacao butter to add luscious texture to your chocolate creations-or smear on your skin and lips for the ultimate moisturiser! Cacao butter can be quite costly, and more budget friendly coconut oil can often be used interchangeably, however cacao butter will give a superior luxurious, decadent feel and taste, with the added benefit of staying firm at room temperature.

Coconut OilOrganic coconut oil is a great medium for making velvety smooth, healthy, dark chocolate. Coconut oil has many health benefits including supporting the immune system with its antiviral and antifungal properties, improving skin health, boosting metabolism and weight loss, improving dental hygiene, preventing sugar cravings, lowering cholesterol, reducing risk of heart disease, nourishing the brain and assisting in recovery from illness to name a few. Always look for a pure, extra virgin, cold pressed, unrefined and undeodorised oil that retains the natural flavour, fragrance and nutritional benefits of the coconuts.

Organic Dark ChocolateI personally love Green & Black’s organic chocolate range, because it is high quality, low in sugar (the dark varieties) and conveniently available in most supermarkets. I recommend starting with 70% and working up to 85% as your taste buds become accustomed to the bittersweet taste of real chocolate. I always have a stash in my pantry—a few squares a day can really help to keep those pesky cravings at bay!

Coconut Milk & CreamThis is the perfect replacement for dairy, and works as a substitute 1:1 in almost any recipe. When a recipe calls for cream I like to use ‘Ayam’ branded coconut cream, because it is all natural, has a really thick consistency and will hold its shape similar to dairy cream.

Food Grade Essential OilsAll commercial, and unfortunately many ‘organic’ essences and flavours contain harmful additives including propylene glycol (a chemical found in personal care products) and alcohol. I personally use FOOD GRADE, pure essential oils such as orange, peppermint and lemon to enhance the flavour and nutrition of my desserts. I choose Young Living Essential Oils, as they are the highest quality and safe for human consumption. Visit www.kirawestwick.com/food-grade-essential-oils for more information.


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Wholesome SweetnessHumans are forever drawn to sweetness, and 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.

In today’s society however, there is an ever-flowing stream of addictive sugary junk foods available to us without fuss and not too much fare on just about every street corner. Addictions to this ‘sweet poison’ are now running rampant, and they are extremely hard to kick and hazardous to our health, weight and shape!

Just about every chocolate bar or packaged food for that matter contains at least one form of refined toxic sugar, including GMO high fructose corn syrup, fructose, sucrose, dextrose, cane sugar, artificial sweeteners (double gag) and even the latest green washing craze, agave.

I try to avoid bringing these refined sugars into my family home, and in moments of weakness I do my best to make the best choices around wholesome sweetness. In moderation, the following sweeteners resonate most with me because they have been shaped by nature, minimally processed and used for hundreds if not thousands of years, which I am very at ease with. I am most weary of anything new on the market

that is hailed the latest ‘wonder’ sweetener. I aim to avoid these, including ALL artificial sweeteners (these are highly toxic), high fructose corn syrup, xylotol and agave.

Date Paste Made with soaked whole dates and blended with a little water, date paste is a nutritious way to sweeten raw and baked desserts from an unrefined, whole food source. Dates are packed with an impressive list of essential nutrients, vitamins, minerals and dietary fibre—the ideal breakfast food!

Stevia Stevia is a South American shrub that is up to 300 times the sweetness of sugar, with a negligible effect on blood glucose. It has been used for more than 1500 years in some cultures and it is gaining popularity in our own. The drawbacks of stevia are that it can leave a bitter aftertaste if used in high concentrations and it does not offer the moistness that other sweeteners can, especially in baking. Try growing your own stevia plant and using the fresh leaves to sweeten teas and food, or source the ground dried leaves from your local health food store.

RAW Honey Humans have enjoyed small amounts of honey for at least 10,000 years. Although it is still a sugar, unheated (raw) and unfiltered honey (not the supermarket kind) is neither


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synthetic nor heavily refined and thus, in moderation contains components that can be positive for health. Honey has a high vitamin content including B vitamins and vitamin C, as well as enzymes, propolis, and antioxidant activity.

PURE Maple Syrup Maple syrup has been used as a source of sweetness dating back to before the European settlement of North America. Maple is lower in fructose than honey and has a much higher mineral content including iron, calcium, zinc, manganese and potassium, as well as antioxidant activity.

Rice Malt SyrupRMS is made from brown rice by culturing it with enzymes to breakdown the starches, then cooking it until it becomes a syrup. RMS is 100% fructose free, which is great news for those trying to lose weight or kick their sugar junky habit! If this is you—i.e. you can’t eat one Tim Tam without devouring the whole packet—then I recommend using ORGANIC RMS (or stevia) to sweeten your chocolate desserts in place of fruit, honey and maple syrup.

My Kitchen EssentialsHigh Power BlenderThe one kitchen appliance I could not live without is my high power blender! It is absolutely indispensable in whipping up delicious and deeply nourishing smoothies, raw desserts, soups, dips, salad dressings and more. They are such a valuable and convenient tool for improving health, because they make it so much easier to consume the recommended servings of fruit and vegetables every day. My personal favourite brand is the Optimum 9400, as this rivals and even exceeds the speed and power of much more costly brands such as the Vitamix. Choosing the best quality blender you can afford is an investment towards your life long health, and well worth every dollar you can spare. Visit www. kirawestwick.com/kitchen-essentials for more information on the best value high power blender I personally use and recommend.

Food ProcessorAll 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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WHOLESOME CHOCOLATE | RAWESOME RECIPES

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I have always loved the wholesome simplicity of raw chocolate desserts,

and the power to wow friends and family when their surprisingly healthy ingredients are revealed.

I always choose whole fruit such as dates or bananas as a sweetener where possible, so as to nourish the body, mind, soul and desires as one. With a little creativity these ingredients can be even more pleasing to the senses than

unhealthful, refined alternatives, because you are nurturing your temple as well as your taste buds.

The added beauty of raw desserts is the ability to easily adapt the flavours and textures to suit your own preferences, needs and whatever you have on hand. I encourage you to experiment and not be afraid to use your favourite nuts, seeds, oils and fruits in place of my recommendations.

rawesomechocolate recipes

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

Nutritious Optional Extras:• ½ vanilla pod• 1-2 tbsp coconut or hempseed oil in place

of avocado• 1 tbsp goji berries• A few drops stevia

Ingredients:• ¾ cup raw macadamias• 1 cup frozen raspberries• 2 heaped tbsp raw cacao, or to taste• 2 frozen bananas• ½ avocado• 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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raw chocolate trufflesThese 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!

• 1-3 tbsp coconut oil, as needed• 2 heaped tsp pure vanilla extract—or to

taste

Plus extra for rolling:• ¼ cup desiccated coconut, crushed nuts,

goji berries or cacao

Ingredients:• 375g jar organic nut butter- almond,

cashew or macadamia • 1 cup preservative free desiccated

coconut• ½ cup raw cacao, or to taste• 1-2 tbsp of rice malt syrup, raw honey

or stevia to taste

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 tartOk, 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.

Filling:• 2 cups cashew, soaked until soft• 1 cup dates***, soaked until soft, plus

reserve ½ cup of the soaking water• ¾ cup cacao butter, melted*• ¾ cup cacao powder, or to taste• ADD 1 preferred flavour to filling:

~ Edible Peppermint essential oil to taste ~ Zest & juice of 1 orange ~ Espresso—1-2 shots of organic coffee~ Hazelnut essence to taste~ Decorate with fresh raspberries or

raw raspberry sauce to serve

Raw biscuit crust:• 1 cup almonds• 1 cup pitted dates**• 2 heaped dessertspoons raw cacao• 1 heaped dessertspoon coconut oil• 1 tsp real vanilla extract• ¼ cup cacao nibs, optional for biscuit

like texture

*Replace cacao butter with coconut oil if preferred.**For a softer, mousse like texture replace dates with ½ cup pure maple syrup.***For a fructose free and softer, mousse like texture replace dates with ½ cup rice malt syrup, or to taste.

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 andcrunchy biscuit base.”


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“Beetroot and chocolate is such a luscious, classic

combination—you simply must try it!”


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raw chocolate beetroot cakeChocolate 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.

• 2 tbsp psyllium husk • 3/4 cup sultanas

Icing ingredients: • 2/3 cup cashews • 2/3 cup cup date paste • 2 tbsp coconut oil• ½ cup raw cacao powder, or to taste • Juice of 1 lemon or orange • Filtered water as needed

Cake ingredients:• 2 cups of Brazil nuts, processed to a

fine meal• 2 cups of desiccated coconut • 3 medium beetroots, grated finely • 2/3 cup dates, soaked• 1/3 cup water, as needed• ½ cup of pitted dates, chopped

roughly• 3/4 cup raw cacao powder, or to taste

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

Ganache icing: • 1 avocado• 6 medjool dates, pitted• 1 tbsp water• 1 tbsp pure maple syrup• 3 tbsp raw cacao

Cake ingredients:• 400g macadamias• 100g sunflower seeds• 10 medjool dates, pitted• ¾ cup raw cacao• ¾ cup shredded coconut• 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.


Toppings:• Frozen or fresh

raspberries• 50g 85% dark organic

chocolate, melted,optional

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People are alwaysamazed this cake is

made entirely from raw, wholesome, nourishing ingredients ... you really

can have your cakeand eat it too!

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

Optional Additions:• Small splash pure maple syrup or raw

honey to sweeten 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

Ingredients:• 2 avocados• 8-12 medjool soaked dates, to taste• 3-6 tbsp raw cacao powder, to taste

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 chocolateMaking 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!

• Nut butter cups—add spoons of chocolate and butter to small muffin cases

• Raspberry ripe—mix in shredded coconutand frozen raspberries

• Crunchy nut clusters—add your favourite nuts • Fruit and nut—add your favourite dried mix• Coconut rough—sprinkle the container

or muffin cases generously with shreddedcoconut before pouring over the chocolate

• Use cacao butter in place of coconut oil for a firmer, richer texture

Basic ingredients:• ½ cup melted coconut oil• ½ cup raw cacao• 1tbsp rice malt syrup, raw honey or

stevia to taste

Variations: • Peppermint—add a high quality

peppermint essential oil to taste• Nut butter swirl—add spoons of your 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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chocolate monkey ice creamMake your own ice cream in less than 1 minute with one very simple ingredient —frozen bananas. Our kids LOVE this ice cream!

• Raw honey or rice malt syrup to taste forextra sweetness

• Real vanilla to taste for more flavour• Handful frozen raspberries or strawberries for richness

• 100% nut butter for nuttiness! • Wholesome sprinkles such as crushed nuts,

chopped fruit, coconut or cacao nibs

Ingredients:• 2 frozen bananas• 1 tbsp raw cacao, or to taste

Optional: • 1 tbsp plain thick organic yogurt for

extra creaminess• 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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Although I have chosen the most wholesome ingredients possible

in the following recipes, they are still classified as ‘Sometimes’ Foods. They can be eaten on occasion in moderation as part of a healthy balanced diet, not daily- particularly if you have a goal to lose weight, tone up or achieve your healthiest, most energized self! All the recipes are gluten,

dairy and refined sugar free, making them great for children with allergies and those avoiding those ingredients to better their health. They also do not contain any of the nasty ingredients typically found in commercial treats, such as trans fats, chemical additives and flavours, artificial sweeteners, GMO’s (if using organic produce) and high fructose corn syrup.

baking with chocolate—gluten &

dairy freee

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WHOLESOME CHOCOLATE | BAKING WITH CHOCOLATE

“All you need is love. But a little chocolate now and

then doesn’t hurt.”Charles M. Schulz

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secret ingredient browniesYou 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.

Yummy Options: • Add 1 tbsp raw honey or pure maple syrup

if you are still getting used to the taste ofbitter chocolate (for us it’s perfect without)

• Sprinkle with your favourite nuts andseeds or flaked coconut

• Add frozen raspberries to the batter• Add some 85% chocolate chunks• 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

fructose free brownies

Ingredients:• 1 can black beans, drained and rinsed• 2 organic free-range eggs• ¾ cup raw cacao• 3 tbsp organic coconut oil• ½ cup date paste*• 1 tsp real vanilla extract• 1 tsp aluminum free baking powder• Small pinch salt

Method: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 cakeChocolate 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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gooey chocolate puddingSteamy, 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 tartSometimes 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!

Filling:• 300g 70%-85% chocolate• 270ml can Ayams coconut cream• Your favourite essence—vanilla, orange,

hazelnut or coffee if desired

Raw biscuit crust:• 1 cup raw almonds• 1 cup pitted dates• 1 heaped dessert spoon coconut oil• 2 heaped dessert spoons raw cacao,

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 arethe 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 extrasexy and special, tryinjecting them withchampagne after they have set …


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divine dipped strawberriesI 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 of my family’s favourite chocolate recipes, 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!

get morerecipes!

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WHOLESOME CHOCOLATE | GET MORE RECIPES

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Turn even the fussiest eater into a healthy food connoisseur!

Inspire your children to consciously and happily eat whole foods

Navigate tricky situations such as birthday parties and lunches

Create yummy food your whole family can enjoy

Whip up quick, easy and most importantly DELICIOUS snacks

Increase the variety of foods in your children’s diets

Teach your children about real food with fun interactive activities

Includes vegetarian, nut free, grain free and dairy free alternatives

Click hereto downloadyour copy ofWholesomeKids Recipe

Book!

Learn how to:

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about theauthor—

Kira Westwick

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Kira Westwick is a dedicated mother, wife and business owner. She combines her

love of family, food, and her passion and knowledge for living a healthy and fit lifestyle to bring you this book. The appeal of her recipes is in their simplicity and convenience. She is by no means a chef but a humble home cook with a passion for providing wholesome food for her family, and sharing her ideas and successes with her friends and the community.

Kira is a certified nutrition coach, and a teacher trainer and instructor in mat pilates, fit ball, pregnancy pilates, reformer, and a great love of her life—yoga. She is also a personal trainer with accreditations in children’s fitness and physical education.

Co-founder of EY WHOLESOME Health Studios, their primary goal is to inspire and educate families to take back responsibility for their health, and to care about the food and attitude that they nourish their bodies with.

“Our philosophy to achieve and maintain well being is in taking a WHOLESOME approach—by honouring the WHOLE mind, the WHOLE body, and the WHOLE heart with WHOLE food, movement, personal and spiritual growth and nourishing relationships.

We believe that attaining this balanced, sustainable and purposeful lifestyle is the key to lasting happiness and vibrant health.”

WHOLESOME CHOCOLATE | ABOUT THE AUTHOR

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“Seductive and indulgent, chocolate has theability 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.”

Documents

WHOLESOME chocolate - Kira Westwick · 13 Wholesome Chocolate Recipes Raw, Baked, Dipped, Frozen & Blended! WHOLESOME RECIPES chocolate {2} Wholesome Chocolate eBook is yours to keep,