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Shop 3/686-690 New South Head Road Rose Bay (Down the alley between Westpac Bank & Feisty Little Mouse)
Sydney, NSW
Australia

+61434109922

Stephanie Malouf | Accredited Nutritionist

Conscious Recipes

Filtering by Category: SWEET TOOTH

Coconut Chia & Granola Cups (Dairy Free)

Stephanie Malouf Nutrition

INGREDIENTS

  • 1/4 cup chia seeds, white or black
  • 1 cup water or coconut water
  • 2 tbsp coconut yoghurt
  • 1 tsp honey or stevia to desired sweetness
  • 1/2 tsp cinnamon
  • 2 tbsp coco-nut granola or any other natural granola or muesli mix
  • 1 tsp shredded coconut to finish & berries

METHOD

01: To make the chia pudding, combine everything except the granola in a bowl and leave in the fridge covered overnight or for at least a couple of hours to set.

02: Once set, add half of the chia pudding to glass jar or cup,  layer with 2 tablespoons of the granola and then add the rest of the chia pudding on top. 

03: Finish with a sprinkle of shredded coconut and top with some berries.

Delicious for breakfast or as a healthy dessert!

 

 
 

Cinnamon Baked Pears With Roasted Walnuts & Yoghurt

Stephanie Malouf Nutrition

INGREDIENTS

  • 2 ripe pears, I used Bosc Pear (brown) 
  • 1 tsp cinnamon + extra to sprinkle over when finished
  • 4 heaped Tbsp yoghurt
  • 1/2 cup walnut, crushed 
  • OPTIONAL: 2 tsp maple syrup

METHOD

  1. Preheat the oven to 180 degrees celcius 
  2. Cut the pears in half and using a spoon, scoop out the core and seeds and place onto a baking tray lined with baking paper
  3. Sprinkle approx 1/4 tsp of cinnamon over the pears
  4. If you want added sweetness, pour 1/2 tsp of maple syrup over the pears
  5.  Bake in the oven for 20 minutes
  6. Add the walnuts to the tray and bake for another 20-25 minutes or until the pears are soft and golden and the walnuts are crunchy
  7. Remove from the oven and place one of the pear halves into the centre of a plate, add a dollop of yoghurt and finish with some crushed walnuts and a sprinkle of cinnamon.

 

 

Cacao Power Balls

Stephanie Malouf Nutrition

Makes: Approx 15 Balls

Ingredients:

  • 1 ½ cups dates, pitted 
  • 2 cups walnuts 
  • 1 tsp vanilla extract
  • 1/4 cup raw cacao
  • 1/2 cup shredded coconut for rolling
  • 1 tsp water to bind the mixture if needed

 

method:

Add all the ingredients (except the water) into the food processor and mix until it becomes moist (from the oil being released) and forms a dough. This can take some time.

  1. Add some water to moisten and help bind the mixture if needed

  2. Roll into small balls and then roll into the desiccated coconut until covered

  3. Store in the fridge

 TIP: Store your walnuts (and any other nuts and seeds) sealed in the fridge away from oxygen and heat so that they don’t become rancid. Rancid fats create free radicals in our bodies, which in high amounts are a carcinogenic, damage DNA, cause disease and accelerate ageing. 

 

WHY ARE THESE HEALTHY?

Ever wondered why a walnut looks like a brain? That’s because they are brain food, helping it to function optimally and prevent cognitive degeneration and depression.

 Cacao is very high in flavonoids, an antioxidant, which destroy free radicals in your body which accelerate ageing and cause diseases such as cancer.

These treats are a great source of energy and keep you full due to the protein and fat content in the nuts, making a perfect afternoon pick me up!

 

Coconut & Macadamia Sweet Potato Brownies

Stephanie Malouf Nutrition

 
 

This delicious recipe is an adaption of Deliciously Ella's Sweet Potoato Brownies. Crunchy on the outside and a soft caramel-like centre with the added crunch from the macadamia nuts. This is a great mid morning snack or even in the afternoon when the energy slump hits around 3pm, often triggering a craving for something sweet. 

Sweet potato being a complex carbohydrate, provides you with slow releasing energy to avoid another energy slump, whilst the good fats from the almond meal & macadamia nuts provide satiety keeping you full until dinner. These are also a great source fibre keeping everything moving and allowing you to detoxify. And if that wasn't enough of a good reason, the raw cacao is an awesome antioxidant which stabilise cell damaging free radicals.

ingredients

  • 3 cups sweet potato (approx 2 medium sized)
  • 1/2 cup coconut flour
  • 14 medjool dates
  • 2/3 cup almond meal
  • 4 tbsp of raw cacao
  • 1/2 cup macadamia nuts, cut into halves
  • 2 tbsp raw maple syrup
  • Pinch of salt
  • Desiccated coconut to sprinkle on top

Method 

  1. Preheat the oven to 180 degrees celsius
  2. Peel the sweet potato, cut into smaller chunks (to speed up the process) and steam until soft.

  3. Put into a food processor along with the dates and mix until it forms a thick caramel-like mixture

  4. Combine the rest of the ingredients in a separate bowl first, then mix together with the sweet potato & date mixture

  5. Rub some oil on a baking/cake tin and line with baking paper. The oil helps the baking paper stick to the tin.

  6. Add the mixture to the tin and using a knife slice into pieces & then sprinkle desiccated coconut on top 

  7. Cook in the oven for 40-45 mins or until a hard on top and soft in the middle. Cooking time will vary depending on the oven.

  8. Serve....warm or cooled. Enjoy x

 

Coconut & Caramel Energy Balls

Stephanie Malouf Nutrition

Ingredients

  • 2 cups dates
  • 2 cups almonds
  • ½ cup desiccated coconut
  • ½ tsp vanilla extract
  • ½ tsp cinnamon
  • 2 tbsp water

 

Instructions:

  1. Put the almonds into the food processor and process until it becomes a fine powder

  2. Add the rest of the ingredients into the food processor and mix until it becomes moist and forms a ball of dough. This can take a while so be patient.

  3. Once formed, remove from the food processor roll into small balls

  4. Store in the fridge 

 

Tips

  • Store your nuts sealed in the fridge away from oxygen and heat so that they don’t become rancid

  • Rancid fats create free radicals in our bodies, which in high amounts are a carcinogenic, damage DNA, cause disease and accelerate ageing. 

 

Why are these healthy?

  • Almonds are a source of good fats (monounsaturated fats), which help maintain healthy skin, hair, reduce the risk of heart disease. 

  • A study showed that substituting nuts for an equivalent amount of carbohydrate in an average diet resulted in a 30% reduction in heart disease risk.

  • A good source of Vitamin E, an anti-oxidant that removes toxic free radicals from our body to prevent diseases.

  • Almonds are low GI keeping your blood sugar levels stable proving you with sustained energy.

  • The fats keep us satisfied preventing extra snacking between meals & overeating at mealtime.


Nutritional Info Per Ball
Calories: 121
Carbs: 11
Fat: 7g
Protein: 3g
Fibre: 3g

Chewy Muesli Bars

Stephanie Malouf Nutrition

Makes: 8 large bars or 16 squares

Ingredients

  • 1/3 cup almonds

  • 1⁄4 cup sunflower seeds

  • 1⁄4 cup pepita seeds

  • 1 cup pitted dates, chopped

  • 2 1⁄2 cups rolled oats

  • 1⁄2 cup dried apricots, chopped 1⁄2 cup dried cranberries

  • 1⁄2 cup desiccated coconut

  • 1 tsp cinnamon

  • 1⁄2 cup honey


Instructions:

  1. Crush the almonds into smaller chunks

  2. In a fry pan on low heat, dry roast the almonds for 3 minutes.

  3. In the last 30 seconds add in the desiccated coconut and remove from heat straight away so they don’t burn. They should be golden in colour

  4. Heat the honey in the microwave until it becomes a thin syrup

  5. In a food processor pulse the melted honey, dates, cinnamon & oats, until the oats are coarsely chopped. If the mixture isn’t binding add some more honey.

  6. Scrape the oat mixture into a medium bowl and stir in the coconut, almonds,

  7. sunflower seeds, pepitas, cranberries & chopped apricots

  8. Roll the mixture into a ball

  9. With damp hands firmly pat the mixture down until it’s approx 1 cm thick

  10. Freeze for 20mins or until the mixture is firm enough to cut.

  11. Cut into bars and store in the refrigerator. Will last for up to one week or freeze for up to 1 month 

Healthy Banana Bread

Stephanie Malouf Nutrition

Ingredients:

PART 1 – DRY INGREDIENTS

  • 2 cups almond meal
  • ¼ cup fine desiccated coconut
  • ¼ cup flaxseed (linseed) meal
  • 3/4 tsp baking soda
  • 1/4 tsp salt
  • 2 tsp cinnamon
  • 1 tsp nutmeg

PART 2 – Wet Ingredients

  • 3 ripe bananas, mashed 
  • 4 eggs
  • 2 tbsp coconut oil
  • 1 tbsp lemon juice or vinegar  
  • 1 tsp vanilla extract
  • 1/4 cup of honey or maple syrup (This recipe isn't overly sweet but you can add more honey if you like)
  • 1/3 cup dates, finely chopped

Instructions:

  1. Preheat oven to 160°C & line your loaf tin (22 x 13cm) with baking paper
  2. Add the almond meal,flaxseed meal & desiccated coconut into a mixing bowl
  3. Sift into the bowl the rest of the ingredients in Part 1 & mix together
  4. Add all the ingredients in Part 2 except for the coconut oil & mix together until well combined
  5. Heat the coconut oil in the microwave for approx. 20 seconds to soften, add to the mixture and mix well. 
  6. Pour mixture into the loaf tin & bake for 40-50 minutes or when a knife comes out clean
  7. Remove from the tin after about 10 minutes and leave to cool
  8. Store in the fridge & lasts for up to 1 week

Why is this healthy?

  • Free of refined sugar, flour, gluten and trans fats unlike many store bought banana breads which have a negative impact on mood, energy levels, weight and overall health and wellbeing. 
  • Bananas are a great fuel food, full of potassium which is essential for normal functioning of the brain, nerves, heart and muscles. They are also rich in fibre, which keeps us regular, controls blood sugar and reduce fat storage after meals.
  • Almonds are a source of good fats (monounsaturated fats), which help maintain healthy skin and hair. Also a good source of Vitamin E, an anti-oxidant that removes toxic free radicals from our body to prevent disease.
  • Coconut oil contains lauric acid, which kills off bacteria, viruses & fungi, helping us to fight infections.

Banana & Date Loaf With Crunchy Macadamia, Almond & Coconut Topping

Stephanie Malouf Nutrition

Makes 1 loaf

 

Ingredients

Part 1

  • 3 large ripe bananas, mashed
  • 1/4 cup coconut oil, melted
  • 2 tbsp maple syrup
  • 5 medjool dates, chopped
  • 3 eggs
  • 1/4 tsp vanilla extract

Part 2

  • 1 1/2 cups almond meal
  • 1/4 tsp cinnamon
  • 1/4 tsp nutmeg
  • 1 tsp baking soda
  • Pinch of salt

TOPPING

  • 1/4 cup macadamia nuts, roughly chopped
  • 1/4 cup almonds, roughly chopped
Banana & Date Loaf With Crunchy Macadamia, Almond & Coconut Topping

INSTRUCTIONS

  1. Preheat the oven to 180°C  
  2. Grease a loaf tin with some coconut oil and line with baking paper (this helps to make it stick)

  3. Mix all the ingredients in a bowl in Part 1 until well combined.

  4. Add all the ingredients in Part 2 to the same bowl and mix together well

  5. Pour the mixture into the loaf tin and sprinkle the nuts on top

  6. Bake for 45-50 minutes or until the knife comes out clean

  7. Finish with a sprinkle of desiccated coconut and serve warm or cold

Serving suggestions: Spread with nut butter or tahini and a sprinkle of cinnamon 

Banana Muffins With Date & Walnut Topping

Stephanie Malouf Nutrition

 
Banana Muffins With Date & Walnut Topping
 

Makes: 12 Muffins

Cooking Time: 40 mins

 

Ingredients

  • 2 cups almond meal
  • 1/4 cup ground flaxseed (optional)
  • 1/2 tsp gluten free baking powder
  • Pinch of salt
  • 1 tsp cinnamon
  • 1/2 tsp nutmeg
  • 3 med-large ripe bananas, mashed
  • 4 eggs
  • 3 tbsp coconut oil, melted
  • 3 tbsp maple syrup

 

Toppings:

  • 1/3 cup dates, finely chopped
  • 1/3 cup walnuts, chopped

 

METHOD

  1. Preheat oven to 160°C & add your muffin papers to a 12 x muffin tin

  2. Mix all the ingredients together well

  3.  Spoon evenly into the muffin papers & sprinkle on top some of the chopped date and walnuts

  4.  Cook for 20-25 minutes or until a knife comes out clean when pierced through the centre.