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Sweet Treats for Energy & Health

We all need a mid-morning or mid-afternoon sweet treat to keep us going.

Our bodies and minds are deeply connected and what we eat affects us in so many ways. What our gut has to process affects our physical well-being, immune system and also our moods, energy and sense of well-being. So, what are we putting in to our precious bodies and how can we have sweet treats without damaging our livers and feeling low and lethargic?

Instead of trying to diet, cut foods out or eat low-fat foods (which are often highly processed), we can benefit more from focusing on whether the food we do eat is life-giving and cell-nurturing. Is the majority of it natural, organic, green, unprocessed? We need to be intentional about feeding our bodies for strength and health.

The more colourful fresh organic vegetables, good fats and whole foods that we eat, the better. Foods that are in their most natural state fill our guts with goodness and feed our cells with life-sustaining vitamins, minerals and antioxidants. They help our bodies to function and fight disease, they guide our emotions and they reduce our cravings for refined sugar and unhealthy fats.

If you try “clean eating” (cutting out refined sugar, unhealthy fats and processed foods) for a time, you will be amazed at the impact that a snack full of refined sugar can have on your physical and mental state. And you may even find that you no longer enjoy the taste of sugary foods.

But what about snacks? Surely between all of the vegetables we need some snacks, treats and a little sweetness in our lives. The problem is that refined sugar attacks the cells in our digestive system and makes it hard for our bodies to fight off disease or for our brains to regulate sleep, appetite and moods.

The focus with snacks should be firstly, swapping out bad sugars & fats with good ones that won’t harm our bodies and secondly, including nuts and fruits that are a great source of protein and energy. So here are a few of my favourite quick & healthy snack recipes that will give you energy rather than leave you feeling drained and sleepy.

Just be careful not to over-indulge on these as that can also be hard on your liver and leave you feeling drained of energy. Use these snacks to give yourself a daily treat (you deserve it!) and a little protein boost, but fill up mainly on vegetables and wholegrains!

Here are a few of our favourites snacks to try

Simple Raw Brownies

Whizz up:

400g pitted Medjool dates

200g almonds

3 tbsp cacao powder

Pour in to a square tin

Pop in the freezer for an hour

Quick Raw Energy Balls


200g almonds

400g pitted dates

4 tbsp cacao powder

2 tbsp peanut butter

2 tbsp coconut oil

Roll into balls and freeze for a couple of hours.

These keep nicely in the fridge or freezer.

Blueberry Banana Bread (a Fit Club favourite)

Mix together:

3 bananas

2 eggs

1 tbsp maple syrup

200g ground almonds

1 tsp baking powder

Fold in 100g blueberries

Pour in to a loaf tin

Bake at 170C for an hour or until golden brown

Banana Bread

Mix together:

3 bananas

1 cup coconut flour

5 eggs

1/3 cup coconut sugar

1 tsp cinnamon

1 tsp baking soda

1 tsp baking powder

¼ tsp salt

1 tsp vanilla extract

Pour in to a loaf tin

Bake at 170C for an hour or until golden brown.

Pumpkin (or apple) Muffins

Mix together:

2 cups flour (can be gluten free if you prefer)

1 cup coconut sugar

1 tsp bicarb of soda

1 tsp cinnamon

2 tsp Allspice

A pinch of salt

1 cup of pumpkin puree (or apple if you prefer)

½ cup coconut oil

¼ cup maple syrup

1 tsp vanilla extract

2 eggs

Pour in to muffin cases and bake at 180C for 20mins.

For more fantastic healthy recipe ideas, check out @beccafooddiaries on Instagram or drop us a message for more ideas from the WFC vault.

See you soon! Stay safe.


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Amazing! Thank you Cottie... we LOVE them too 😋


Feb 03, 2021

The energy balls recipe is lush

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