The Cinnamon Fiend Goodies Are Now On Sale!

For those that don’t know I am now selling my healthy snacks, desserts and goodies! ūüôā

All products are wheat, gluten, dairy and refined sugar free and packed with superfoods. You can order by direct messaging me on one of my social media channels, email or telephone (link here) or you can now place orders in Le Studio gym Bohernanaeve, Thurles, every Tuesday/Thursday for delivery at your following week’s class.


A full list of products available along with prices will be available here soon but for now you can find all the details over on my Facebook page: 

Cakes, squares, slices, energy balls, cookies – you name it, I’ve got it! ūüėČ


Healthy ‘Twix’ Bars

These bars are really easy to whip together and absolutely scrumptious with a cuppa. The only thing really required is a bit of patience waiting for them to set in the fridge but they taste delicious when eaten with the chocolate still melting on top too!

Cacao is one of my favourite superfoods, packed full of feel-good hormones – Yep, chocolate that’s good for you, now who’s to complain about that? ūüôā



100g coconut flour

100g oat flour

60ml maple syrup

50g coconut oil

Pinch of salt

Caramel centre:

2 tbsp almond butter

200g soaked dates

75ml water

Pinch of salt

Chocolate coating:

150g cacao butter

35g cacao powder

8 tbsps maple syrup

Pinch of salt


If you don’t have oat flour, begin by processing some oats in your food processor until they are fine milled. Melt the coconut oil, then mix all of the base ingredients together in a bowl to form a dough.

Press the dough firmly into a lined baking tray – I made my biscuit layer quite thick but this will depend on your own preference. Transfer the dough to the fridge or freezer while you prepare the caramel.


For the caramel, blend the dates (pre-soaked so they are softened and pits removed), almond butter, salt and water in a food processor then pour onto the biscuit base. I didn’t use all the caramel I made but again how much you use depends how much caramel you want to have in the centre of your bars! I believe recipes should always be adapted to suit what you as an individual like! Place the baking tray in the freezer for a minimum of one hour to allow the caramel to set before making the chocolate coating.


For the chocolate coating, melt the cacao butter, cacao powder, salt and maple syrup over a low heat Рthis is important as at too high a temperature it tends to seperate. Once all ingredients are melted and mixed together, remove the baking tray from the freezer and slice into bars (I sliced mine into 10 bars but this will depend on how thick/thin you made your base). Dip each bar into the melted chocolate then place on a rack to set. I dipped each of my bars twice to make sure they were fully coated and then spooned any excess over the top.

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Once set, transfer to the fridge for a couple of minutes and then bon appetito!

Crunchy Chocolate Peanut Butter Fudge

Sometimes I find I just crave a little something sweet so these smooth chocolate nuggets with their sneaky crunchy peanut butter centre are the perfect goodies when such cravings hit.

Simple ingredients. Simple to put together.


1 cup of puréed dates

1 cup of coconut oil

2 cups of cacao powder

Once blended, stir in 1 cup of crunchy peanut butter to the mix –¬†Stirring the peanut butter by hand rather than blending retains the crunch!

Spread in a container and place in the fridge to set.

Slice into cubes and enjoy!


Coconut Bread with Raspberry Chia Jam

I’m always looking for new ‘fridge & freezer snacks’¬†as I like to call them – something a little sweet but filling for snacking on between meals, when I’m on the go or when I’m rushing out the door.

I love using coconut flour in baking. It is light but satisfying and it’s taste is subtle but delicious. Plus it is naturally a little sweet and of course gluten and wheat free! I paired the bread recipe with a Raspberry Chia Jam which has a kick of ginger – great for warming the body, helping with nausea and aiding digestion; and of course the chia seeds again kicking hunger pangs to the curb and keeping you fuller for longer.


P.S.: The bread is delicious if lightly warmed with the cold jam on top! And for a take on a Peanut Butter-Jelly Sandwich add a sneaky smather of  peanut or almond butter under the jam! Deeee-vine!

This bread is perfect for slicing up and keeping in the fridge for 2-3 days or the freezer for a number of weeks – you’ll just need to take out a slice the night before to allow it to defrost.


Ingredients for Coconut Bread:

1 cup coconut flour

2 cups coconut milk

1 ripe banana (mashed)

2 eggs (beaten)

1 handful of blueberries/raspberries (fresh or frozen)

1 tsp cinnamon

1 tsp honey/maple syrup

Preheat the oven to 180-200.C.

Sieve the flour into a large mixing bowl. Add the cinnamon then add the eggs, honey, milk and banana. Combine the mixture well then stir in your choice of berries.

Grease a baking tin and transfer the mixture into the tin.


Bake for approx. 45 minutes or until golden brown on top and when pricked with a knife the blade comes out clean.



Ingredients for Raspberry Chia Jam:

2 tbsps whole chia seeds

2 cups raspberries (fresh or frozen)

1 inch of ginger (finely grated)

1/2 tsp cinnamon

Place the raspberries, cinnamon and ginger in a small pot with a small amount of water – the amount shouldn’t rise above the level of the raspberries – approx. ¬†<1/2 cup.

Simmer on a very low heat for 20-25 minutes.

Remove from the heat and add the chia seeds, stirring well.

Leave to cool and for the chia seeds to absorb the mixture and expand.

Transfer to a sealed container or jam jar and consume within 5 days.



Spirulina Balls


Picture courtesy of – ‘coz they look closest to how mine did & I ate all mine before I realised I hadn’t snapped them! Opps..


3 tbsp hemp

1/2 tbsp cinnamon (or less, depending on your taste)

2 tbsp maca

2 heaped tbsp spirulina

2 tbsp coconut oil

400g almonds

400g cashews (soaked overnight)

2 cups of pureed dates

Begin by pitting and soaking the dates in warm water. Once soft, blend in your food processor. Don’t worry if you have extra puree left-over, you can use this in future energy balls or in smoothies/baked goods as an alternative sweetener. You will see I use it in many of my recipes as it lasts really well in an air tight container in the fridge.

Drain the cashews and blend all the nuts in your processor (depending on the size of your processor you may need to do this in batches).

Put the crushed nuts and all the other dry ingredients in a large bowl and mix well. Then add the coconut oil and pureed dates and stir very well until all the mixture is incorporated. Be patient, the dates can stick a lot more together than you may think.

Once all the mixture is combined (it should be sticky but not wet or gloopy), wet your hands under the tap and roll bite-sized portions of the mixture between your palms to form an even ball-shape. If you don’t wet your hands it makes rolling them a lot trickier!


Or if green just isn’t your thing – get chocolatey with my Cacao Truffles¬†or some of my other Balls & Bites recipes.

Acaí balls & Cacao truffles

Pistachio-Goji-Coco ball & Maca Hearts

Hummus 2 Ways

IMG_7692 My bread with roast carrot hummus

The perfect dip or spread on breads, I love making different types of hummus.

My go-to flava-flaves are beetroot and roasted carrot, as seen above on my Wheat-Free bread. I love these versions, not just for thire flavours or their awesome colours but beetroot also has a number of health benefits including improved oxygen delivery to muscles Рgreat for those exercising, as well as helping to manage blood pressure and increasing blood flow to the brain in the elderly- which may combat dementia; while the humble carrots we all know are great for our eyes as well as our skin thanks to the vitamin A it contains.


For Beetroot Hummus:

Simply blend 1 x 400g tin of drained chickpeas (retain some of the water from the tin to use for making a smooth consistency when blending), with one medium sized piece of cooked beetroot – you can use the pre-cooked vacuum packed beetroot (just make sure it’s not the pickled version!) or wash and boil your own.

Then add 1 tbsp of tahini, the juice of half a lemon & some of the retained chickpea water if needed to make a smoother consistency. Blend once more and season if desired. Canned chickpeas are already quite salty so taste before adding any seasoning.

Beetroot Hummus

For carrot Hummus:

Follow the same recipe as above just swap the beetroot for 2 medium carrots chopped and roasted in the oven with a little oil and seasoning until golden and brown.

And that’s it folks!


Chia Puddings

Chia puddings are something people ask me about a lot. Although I’ve shared some of these pictures and information before in other posts, such as my Food as Fuel post I’m going to share a simple chia pudding recipe here again and give you some puddingy-inspo!

Creamy coconut chia pudding


Chia seeds have become somewhat of a phenomenon of late when in fact they have been around since the Aztecs who used to consume them before going into battle!

When put in liquid the seeds swell by absorbing the liquid and form a gel-like consistency. They are high in fibre, fatty acids, protein, calcium, anti-oxidants and can keep you fuller for longer. They are also great for hydration thanks to their expansion and absorption properties and can help to stabilise blood sugar levels. Adding cinnamon to your little pudding will also do wonders for regulating your blood sugars too!

I love to have them in the fridge for when I get in from a long day and I’m already starving or as a post-workout breakfast with a smoothie. Don’t be deterred by their size they are deceptively filling!


So how to make the perfect chia pudding?

Very simply,just add your favourite milk or coconut water to your desired amount of chia seeds. As a guide, you will need to add 1 cup of liquid for every 3tbsp of chia seeds.

My puddings vary all the time, as you will see from the pictures below, based on what milks, fruit and toppings I have available to me.


458 Chia pudding

Some toppings of choice include fresh or dried fruits, like goji berries, raisins or mulberries, toasted nuts and seeds, bee pollen, coconut yoghurt and of course, always some cinnamon!


Chia seeds naturally have a nutty taste so nut milks work well in this recipe but coconut water adds natural sweetness and is slightly lighter, but if you want to make a really indulgent, creamy pudding then coconut milk or coconut cream is your guy!

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Store your puddings in handy little jars like this and they are the perfect snack-on-the-go!

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√Ā bientot! X

Sweet & Nutritious Homemade Almond Butter

Almonds are an excellent dietary addition for everyone. They are a source of calcium, great for vegans or those restricting dairy from their diet, they contain healthy fats to boost your brain and metabolism and they are a provide protein for recovery after exercise, also helping you to stay fuller for longer.

I love to make my own almond milk (recipe here) and butter ‚Äď the taste is so much better and you can adapt the texture to your own preference.. creamy, crunchy! You get my drift.


For this recipe, you will need:

1 bag of unsalted almonds


Coconut oil

 Adding cinnamon and coconut oil to this recipe not only packs more nutritional benefits. Cinnamon regulates blood sugars and can help boost metabolism, while coconut oil provides even more beneficial fats for healthy hair, skin and nails and can help with fat metabolism. All those benefits aside, they make the butter so deliciously sweet and yummy that you may find yourself just digging into a jar of this stuff with a big spoon.

Homemade almond butter

Great ways to enjoy this tasty little number is:

  • smeared on apple or pear slices
  • in a smoothie
  • on oatmeal or rice cakes with banana
  • almond butter sambo
  • on pancakes (Check out my baked version here)

Homemade Trail Mix

The best travelling companion you could have. Pop a lunchbox of this into your handbag, the glove compartment of your car or the drawer of your desk at work and be ready to tackle those 4p.m. hunger pangs or sugar-cravings when they hit!

The beauty of trail mixes is that anything goes! Choose your favourite nuts, seeds and dried fruits. Roast in the oven and whack in a box ‚Äď viola!


I like to roast a mixture of hazelnuts, sliced almonds and walnuts, then once cooled, add in some pumpkin and sunflower seeds, dried raisins, cranberries, apricots and figs.

Homemade trail mix

Chocolate Chip Coconut Fudge

By now my love affair with coconuts is clearly apparent. They contain  medium-chain fats that keep you fuller for longer and are immediately burned as energy rather than stored as fat. Coconut butter has also been shown to help with anxiety and strengthen the liver. It contains lauric acid Рthe same stuff found in breast milk! Рto support your immune system and coconuts are anti-viral, anti-fungal and anti-bacterial so they are fantastic for any Candida or yeast problems. Finally, they give you the most beautiful hair, skin and nails!

Coconut oil which I use in many of my recipes is extracted from the coconut itself whereas coconut butter as I will use in this recipe is made from the coconut meat which makes it all the more creamier! Mmmm. Add to this already nutritionally-fantastic snack some cacao nibs for a serious antioxidant punch!

This bark of goodness really couldnit be simpler. Perfect for an afternoon sweet treat with your cuppa, all you will need is:

Coconut butter


Maple syrup

Optional: Cacao powder/nibs, goji berries, nuts, vanilla


Melt the coconut butter in a pan – I used approx. half a tub; once melted add 2 tbsp maple syrup, a dash of cinnamon and if you like 1 vanilla pod.

Combine well and pour the liquid mixture into a tray.

*Tip* – Use a shorter, deeper dish than I did here if you would like traditional fudge-square bites.

Scatter your additional toppings of choice into the mixture once in the tray. I kept mine to simply cacao nibs but be creative and use whatever tickles your fancy!

Coconut fudge bark

 Leave in the fridge to cool and set before breaking with a knife, or your hands, into random chunks. I like this idea as everyone can choose how big or small a piece to take.

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