Tuesday, October 7, 2014

Fruit and Nut Protein Slice with Walnut Coconut Crunch

Today is a busy day for me in the kitchen.. My main man goes off to his new job tomorrow.. 2 weeks on/2 weeks off! As a FIFO wife I'm used to him being away but not for soooo long. He used to do week on/week off. O Well, we'll get used to it. The upside is 2 weeks home and we don't have to do the 5 days a week, 9-5 like most. It's a pretty good lifestyle if you work at it and do it right. Lots of quality time together when he is here and me not have a 9-5 makes it work really well. It does have it's downside but we don't focus on that as it's counterproductive. Everything in life has a downside so why let it get you down, work with what you have and make life fun I say.

So, what have I made up for him this swing? Well, he has 3 lots of Blissballs, Blueberry Coconut, Apricot Almond and a Fruit and Nut. There are 2 loaves of my Luving Life Bread baking in the oven as I speak. A smoothie for breakfast and a Complete Meal Bircher muesli with  cranberries, dates, walnuts and dried blueberries. Plus this little beauty. I think this should all keep him going for a while and help him stick with his healthy clean eating keeping it dairy free, grain free, and gluten free.

 Fruit and Nut Protein Slice with Walnut Coconut Crunch

Makes: 20 x 20 cm slice



½ cup almond meal, 
½ cup coconut sugar 
½ cup pitted dates – chopped
½ cup dried figs – chopped
½ cup sultanas or raisins
½ cup dried cranberries
½ cup dried organic apricots – chopped
½ cup walnuts – crushed
½ cup almonds – diced or lightly blended into chunks
½ cup pepitas
½ cup coconut flakes
½ cup quinoa flakes (for grain free) or rolled oats
2 scoops Protein powder (I used vanilla pea protein)
2 tbs cinnamon
1 tsp baking powder
1 tsp vanilla powder
Zest from ½ organic lemon
2 free range eggs or 1 tbs ground chia or flax with 3 tbs water - soak for one hour before using or 1 ripe banana for a vegan option
½ cup coconut oil
½ cup coconut milk
¼ cup honey
¼ cup maple syrup


½ cup walnuts
½ cup coconut flakes
2 tbs coconut oil
2 tbs honey
2 tbs coconut sugar


 Preheat oven to 170oc and greased a 20 x 20 cm baking dish.


Add all of the dried fruit and the nuts and seeds to a large mixing bowl and stir. I chopped the larger fruits and nuts by quickly pulsing them in my blender one ingredient at a time making sure not to grind them too fine. You want them chunky. Then add the vanilla, cinnamon, zest, protein powder and stir through to coat all of the sticky ingredients ensuring that they are all separated and not clumped together.

Add the eggs, chia/flax gel or banana depending on which you choose, oil, milk and sweetener to a blender and blend until smooth then add to the bowl and stir through. Tip into a greased 20 x 20 cm baking dish and flatten the top.


Add all the crumble ingredients to the same blender and gently blend until the oil and and honey have mixed through keeping the speed low so that it doesn't grind the mix too much. Alternative you can do it in the bowl and rub it together with your fingers or a spoon. Gently sprinkle the mix over the slice and fluff it up so that it is able to get crunchy.

Bake for 35-40 or until a skewer come out clean. Let cool before slicing. (if you can wait that long!) 
I was a bit impatient and cut it warm! :-) How can you not do that? Crunchy, fudgy, fruity, nutty and just plain yum really.. 
If you can wait until it has cooled in the fridge then it will cut nice and neatly like this.. either way.. Enjoy! 

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I am not a doctor, registered dietitian or fitness expert. The purpose of my blog is to share my experiences with food, fitness and life and hopefully to inspire you. All content provided on my blog is for informational purposes only. I make no representations as to the accuracy or completeness of any information on this site or found by following any link on this site. Karen



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