Orange almond cake

  • 2 cups almond flour
  • 3 whole oranges
  • 6 eggs
  • 1/2 cup sugar
  • 1 tsp baking powder
  • 1/2 tsp salt

Put 2 of the whole oranges in a pan of water and boil for one and a half hours. Cool oranges and put into a food processor or blender – making sure to remove pits if there are any. Puree whole oranges including peel. Mix orange pulp with sugar and eggs. Mix almond flour with salt and baking powder and fold into orange mixture.

Slice 3rd orange and put think slices on the bottom of a greased and floured spring form pan. Put the cake batter on the tope. Bake at 350F for 25 minutes until a cake tester comes out clean – cake will be resent and golden. Carefully remove from pan and serve.

Raw Vegan Chocolate cream and Raspberry cream pie

  • 1 cup walnuts
  • 2/3 cup madjool dates

Put dates and walnuts in food processor and blend until combined. Press into pie crust.

  • 2 cups cashew nuts soaked overnight
  • 1/4 cup cocoa powder
  • 9-10 madjool dates
  • 4oz frozen raspberries. fresh raspberries for garnish.

Using Vitamix or other powerful blender or food processor, combine drained cashews with dates to make basic filling. Divide mixture in two, and to 1/2 add cocoa powder, and to the other half add frozen raspberries. Put fillings into pie shell side by side. Pie is best frozen before slicing, can be eaten frozen or defrosted.

Blueberry, apple, banana muffins

  • 1 medium banana mashed – 100 calories
  • 1.5 cups sweetened applesauce – 240 calories
  • 1 cup fresh blueberries – 85 calories
  • 1/4 cup oil – 480 calories
  • 1/4 cup maple syrup – 200 calories
  • 1 tsp vanilla extract
  • 2 cups flour – 900 calories
  • 1 tsp baking powder
  • 1 tsp baking soda
  • 1 egg – 80 calories
  • 1/2 tsp salt

Makes 14 large muffins.  2080 calories total.

150 calories per muffin

Mash banana and add applesauce, oil, maple syrup, vanilla and egg and mix well.

Mix flour with baking powder, baking soda and salt.  Add to wet ingredients and then fold in blueberries. Spoon batter into muffin cups filling each one.

Bake in preheated oven 350F for 20-25 mins until skewer comes out clean.


Add a little Parmisan cheese to kick it up a notch

1 tbs butter

  • 1 tbs butter
  • 1 tbs olive oil
  • 1 large onion
  • 1 medium peppeer
  • Chopped fresh cilantro – 1 tbs
  • Chopped fresh basil – 1 tbs
  • 2 cloves garlic
  • 1/2 teaspoon red pepper flakes
  • 1/4 cup sour cream
  • 1 large can diced or crushed tomatoes
  • 2 medium zucchini or summer squash sliced
  • Salt and pepper
  • 1 tbs sugar

Put butter and olive oil in large skillet until melted then add chopped onion and crushed garlic with  1 tsp salt/ 1/4 tsp pepper.  Cook until translucent – about 5 mins – add chopped pepper and red pepper flakes and cook another 3 mins.  Add zucchini/squash and herbs.  Continue to sauté until they start to get tender.  Add crushed tomatoes and sugar.  Taste to see if more salt needed.  Cook 15-20 minutes then add sour cream to finish off.

For an extra special twist, add fresh grated Parmesan cheese to the top.

1 tbs olive oil

1 large onion

1 medium peppeer

Chopped fresh cilantro – 1 tbs

Chopped fresh basil – 1 tbs

2 cloves garlic

1/2 teaspoon red pepper flakes

1/4 cup sour cream

1 large can diced or crushed tomatoes

2 medium zucchini or summer squash sliced

Salt and pepper

1 tbs sugar

Cheese Soufflé’s/Quiche

This delicious dish is suitable to serve for breakfast, lunch or dinner. It can be made with or without a crust, and you can add your favorite veggies and/or meat. I will give the recipe for the crust, and some options for fillings.

Begin by pre-heating the oven to 375F.



  • 1 cup flour
  • 1/3 cup butter
  • 1 tsp salt
  • 1/4 cup ice water

Mix together flour, salt and butter in food processor until resembles fine breadcrumbs. Add water until a dough forms. Roll out and put into a pie dish. Prepare filling.


  • 6 eggs separated
  • 1/4 cup sour cream
  • 1 1/2 tsp salt
  • 1/4 tsp black pepper
  • 1 cup grated cheddar cheese
  • 1 tablespoon butter
  • 1 medium onion chopped
  • 4 medium mushrooms chopped
  • 1/2 bell pepper chopped
  • 1 clove garlic (optional)
  • 1/2 cup peas (optional)
  • 1/2 cup sweet corn (optional)

All of the vegetables can be traded out or removed. The crust is totally optional. If you have prepared the crust you will set it aside while you prepare the filling and then pour the filling into the crust before baking.

Melt butter in a skillet over medium heat, and add chopped onion, 1 tsp of salt, 1/4 tsp of black pepper and garlic. Sauté for 5 minutes then add the rest of the chopped veg and continue cooking until soft – about 5-8 minutes. Remove from heat and set aside to prepare the egg mixture.

Separate the 6 eggs into two bowls. To the yokes add 1/4 tsp salt, the sour cream and grated cheese and combine until smooth. To whites add 1/4 tsp salt and whip until stiff. Gently fold the yoke mixture into the whites until fully combined and then gently fold in the sautéed vegetables. You can also add cubes of meat to this or crumbled bacon and fold in with the vegetables.

Pour the egg mixture into the crust if using a crust, or into the pie dish if not. Place in pre-heated oven and bake 25-30 minutes until golden and well risen. Serve immediately.

Calories without crust are: 1400 calories.

Add 1/2 cup chopped meat: 1600 calories.

Add crust and you add 1000 calories

Quiche per serving (serves 8) 300 calories (325 with meat)

Souffle per serving (serves 8) 200 calories. (225 with meat)

Energy Balls

These delicious sweet treats pack a whopping 600-800 mg of Omega 3 fatty acids per ball! In addition there are 6 grams of protein. Divide into 24 pieces and they are 200 calories each or divide them into 48 which still provides 3-400 mg omega 3s and 3 grams protein per ball with only 100 calories. Quick and easy to make, and the perfect post workout snack!

Energy Balls
  • 2 1bs organic madjool dates
  • 1 cup almond flour (can be substituted with 1/2 cup almond flour 1/2 cup ground walnuts for extra Omega 3s)
  • 1/4 cup coconut flour
  • 1/2 cup flax meal
  • 3/4 cup crunchy peanut butter or almond butter or other nut butter
  • 1/4 cup maple syrup
  • 2 teaspoons almond extract (optional)
  • 1/4 cup cocoa powder (optional)

Put all ingredients in the food processor and process until mixture begins to form a dough. Divide into 24 -28 balls.

Calories per ball 200, protein per ball 6g



Pancake Recipe:

  • 1 cup flour
  • 1/2 teaspoon baking powder
  • 3/4 teaspoon salt
  • 3/4 cup milk plus 2 tablespoons
  • 1 egg
  • 2 tablespoons of melted but

Mix together all ingredients until you have a smooth batter. Drop tablespoon fulls onto a buttered skillet cooking about 2 mins on one side, then flip and another minute to complete.

These delicious Russian savory pancakes can be served with a variety of toppings.  Here I used an avocado cream cheese topped with shrimp and smoked salmon.  For the cream cheese mixture blend cream cheese and avocado – garlic and salt – until smooth and can be inserted into a piping bag.  Pipe a small amount on each blini, top with a cooked shrimp wrapped in a small sliver of smoked salmon.  A sprig of parsley can be used to garnish.


Berry Scones



These delicious treats come in at 330 calories per scone, assuming you use full fat sour cream and milk.  In England we enjoy one with a nice cup of tea. You can make smaller versions if you are making them for a family gathering.



  • 2 Cups Flour
  • 2 tsp baking baking powder
  • 1/2 tsp baking soda
  • Zest of one lemon
  • 1 stick of butter plus 2 tablespoons to brush on scones before baking
  • 1/3 cup sugar
  • 1/2 cup sour cream
  • 1/2 cup milk
  • 1/4 cup sugar for sprinkling
  • 1 cup berries of your choice

Pre-heat oven to 350 degrees.  Put flour, baking powder, baking soda, sugar, Lemon zest and refrigerated butter (1 stick) into a food processor and pulse until consistency of fine breadcrumbs.  Add sour cream and milk and process until combined into a dough.

Roll dough out to a rectangle and fold into 3.  Roll back out into a rectangle, sprinkle berries evenly over dough. Roll up jelly roll style rolling up along the short end so the roll is thick.  Flatten roll slightly, cut into 4 equal parts.  Press each quarter down slightly and cut each one crosswise into two so the scones are triangular.  Place on a greased baking sheet.  Brush each scone with melted butter and sprinkle with sugar (This step is optional) Bake at 350 for 24 minutes – turning baking pan around half way through the cooking time.  Cool on cooling rack and serve alone or with whipped cream and extra berries.  Remember the whipped cream will add at least 100 calories to your dessert.


Cheese Danish and Cinnamon buns










Makes 2 cheese danish rings, or as pictured one danish and one batch cinnamon buns.

Ingredients: Danish dough

  • 4-4.5 cups flour
  • 1 cup milk (I use whole but you can substitute 2% or skim)
  • 1 stick butter
  • 1/2 cup sugar (can use more or less to your taste)
  • 1.5 tbs dried yeast
  • 1/2 teaspoon salt
  • 1 egg

Filling for 1 danish (can use less cream cheese if preferred):

  • 2 x 8oz packages cream cheese
  • 2 egg yolks
  • 1/2 cup confectioners sugar
  • rind of one lemon

Cinnamon bun filling abd construction:

  • sugar, cinnamon and raisins and nuts optional
  • melted butter

The amounts for the cinnamon buns are up to your taste.  If you are trying to keep the fat/calorie content down you may prefer to use less butter and cinnamon sugar.  Nuts and fruits will add more nutrition but also more calories.


Add 4 cups flour, 1.5 tablespoons dried yeast, 1/2 cup sugar and 1/2 tsp of salt to a stand mixer.  Mix.  Add to the dry ingredients 1 egg, 1 cup milk warmed to hand hot and 1 stick melted butter.  Using dough hook mix until mixture forms a soft dough, continue to knead 5-10 mins.

I usually skip the next step but you can decide.  Technically dough should be put in a warm place to rise for about 1 hour – covered with a greased piece of cling wrap.  I usually jump right to making the danish and it comes out great, but the additional rise may add some lightness to your finished product.

Prepare cheese filling:  mix cream cheese with egg yolks, confectioners sugar and lemon peel until smooth.

Roll dough out into a long 30-40″ x 6-8″ wide strip.  Cut diagonally on both sides as shown below and spread cream cheese mixture down the center.  Fold strips over alternately to make braid.   If you are making cinnamon buns you will reserve half of the dough for those, and make only one danish ring.  Bake in a 350 oven for 20 minutes or until dark golden brown.  Cool and ice with a mixture of confectioners sugar and lemon juice.IMG_2390 IMG_4140 IMG_6452 IMG_7803 IMG_4933 IMG_2161 IMG_4346

Cinnamon bun construction:

You are going to roll half of your dough out into a rectangle, brush with melted butter, sprinkle generously with cinnamon and sugar and add nuts and fruit if you prefer.  Roll up from the small end of the rectangle and cut into rounds.  I made 9 buns.  Place in a brownie pan separated, and cover with greased cling wrap in a warm place until risen.  Bake at 350 for 15-20 minutes.  If you like to ice, use a mixture of confectioners sugar and water.

Cheese danish when made as directed above, and cut into 14 slices are 258 Calories.  Cinnamon buns divided into 9 are the same (258 each)  if 1/2 cup sugar is used for filling, 1/4 cup butter and no fruit or nuts.  Icing lightly 1/2 cup confectioners sugar.

Raspberry Bars


These delicious treats are perfect for family gatherings. They should be cut into small squares since they are not low calorie. An ideal accompaniment to a cup of tea (particularly if you are British like me!). With a shortbread base, a raspberry middle and a crumb topping it’s sure to be a hit.

2.5 cups flour
1 cup butter
2/3 cup sugar

Put the above in a food processor or stand mix and process until it resembles fine breadcrumbs. Set aside 1.5 cups of your crumb mixture. Put the remainder in a 9×15 brownie pan and press into the bottom. Bake at 375F for 15 minutes. While that is cooking…. Mix together the following:

1 cup frozen or fresh raspberries
1 cup raspberry preserve
1 tbs lemon juice

Then to the set aside 1.5 cups of crumb mixture, add 1/2 cup oats, 1/2 cup almonds and 2 tbs melted butter together with 2 tsp almond extract (optional). Mix.

Once the shortbread is out of the oven, spread the berry mixture evenly over the top. Sprinkle the crumb mixture over the top evenly and then pop it back in the oven for 25 minutes. Cut into squares once it’s cooled slightly. Wait until it’s cold to remove from the pan. Enjoy!

If you cut it into 16 pieces, each piece will be 300 calories. If you cut them into 24 smaller pieces they are just 200 calories each. Eat a small piece and enjoy!