Recipes

For over 30 years  Kris Abbey have been in the Health, Wellness & Spa industry – it is not a career path, rather a life journey!

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Cookie and Peanut Butter Fudge Parfait

Cookie and Peanut Butter Fudge Parfait

COOKIE AND PEANUT BUTTER FUDGE PARFAIT By GoodnessMe Box Wholefood Cook, Kara Conroy   Cookies:  1 cup almond meal 1 cup desiccated coconut ½ cup coconut flour 1 teaspoon vanilla powder Pinch salt ½ cup rice malt syrup ¼ cup coconut oil ¼ cup natural peanut...
Lemon & Camomile Syrup Muffins

Lemon & Camomile Syrup Muffins

LEMON & CAMOMILE SYRUP MUFFINS By GoodnessMe Box Wholefood Cook, Kara Conroy   Ingredients: Makes 6 muffins Muffins: 2 cups almond meal ½ cup buckwheat flour ½ teaspoon baking soda Pinch Himalayan pink salt ¼ cup coconut oil, melted ½ cup rice malt syrup or...
5 Healthy Cinnamon Recipes 

5 Healthy Cinnamon Recipes 

Cinnamon is more than just a mere spice; it’s a quintessential superfood. From slashing your risk of Type 2 diabetes to regulating your cholesterol levels, Organic Authority highlights that cinnamon has many health benefits you shouldn’t be ignoring.  But before you...
Breakfast Smoothies

Breakfast Smoothies

Breakfast is THE most important meal of the day. We all know this, so why do we choose to gulp down a latte and grab a muffin as we rush to work? This not setting you up for a good day – rather a mid-morning low. Even if sleep wins the battle for time in the...
MY HEALTHY HOMEMADE MAPLE NUT GRANOLA

MY HEALTHY HOMEMADE MAPLE NUT GRANOLA

2 cups raw, whole rolled oats 1 cup sliced raw almonds ½ Shredded coconut ¼ cup raw sunflower seeds ¼ cup raw sesame seeds 2 tbsp maple syrup (100% maple syrup, preferably grade-b) 1 tbsp cinnamon 1 tsp coconut oil (aka coconut butter) ¼ tsp vanilla extract 1 large...
Gwinganna’s Raw Date & Almond Slice

Gwinganna’s Raw Date & Almond Slice

1 cup almonds, soaked overnight, discard water 2 cups dates, soaked for a couple of hours (1 cup for topping) 1 cup filtered water ½ cup carob powder 2 cups coconut meat or dessicated coconut Add the soaked almonds, 1 cup of dates, filtered water and carob. Blend in a...
Protein Balls

Protein Balls

These are super simple to make and a great alternative to a chocolate truffle or something sugary. They are loaded with protein, fibre, magnesium and flavour. Great post-workout snack too! ½ C Hulled Tahini ½ C Honey ½ C dessicated coconut ½ C LSA (ground Linseed,...
Watermelon & Mango Margarita

Watermelon & Mango Margarita

2 cups chopped watermelon, seedless 1 ripe mango Juice from 2 fresh limes 1 tbsp sugar 1 tbsp triple sec 2 jiggers tequila 2 cups ice Puree all ingredients in a blender. Pour into glasses and garnish with watermelon slices. Drink up! Serves 2 or...
Watermelon Benedict

Watermelon Benedict

1/3 cup honey at room temperature 1 1/2 cups low-fat granola 4 to 6 (3-inch round and 3/4-inch thick) circles of watermelon, seedless 4 to 6 (1/2-inch thick) slices of kiwi fruit, peeled 1 cup low-fat creamy lemon yogurt 2 or 3 seedless purple grapes, sliced in half...
Sweet & Sour Watermelon with Cucumber

Sweet & Sour Watermelon with Cucumber

Sweet & Sour Watermelon Cucumber 1/2 cup cider vinegar 1 cup water 1/2 cup sugar, to taste 1 tbsp poppy seeds Salt and pepper to taste 1 bunch shallots, trimmed and chopped 3 cups watermelon balls, seedless 2 English cucumbers, peeled, seeded and sliced Mix...

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