Snickers Dates
2 dates (1 carb)
1/2 teaspoon unsweetened almond butter (1 fat)
6 peanuts (1 fat)
1 oz dark chocolate 85%, melted (1 carbs)
Makes 2 carbs, 2 fats. Balance with protein.
Take the stones out of the dates. Put 1/4 of a teaspoon of almond butter in each date. Stick 3 full peanuts or six peanut halves into each date, embedded in the almond butter. Coat each stuffed date in melted chocolate. Freeze. Eat from frozen or thaw first. Dust with peanut grains.
***
Chocolate Pecan Bites
48 pecan halves (16 fats)
20 dates without pits (10 carbs)
4 tsp cinnamon (free)
6 oz/168g 85% dark chocolate (6 carbs)
Makes 16 discs, each 1 fat, 1 carb. Balance with protein.
Chop dates and pecan halves, combine with cinnamon, and knead into logs. Slice into 16 discs. Melt dark chocolate in a bain-marie and dip nutty date discs. Refrigerate/freeze until the chocolate is hard.
***
Snickers Ice-cream
2 cups low fat cottage cheese (8 proteins)
4 teaspoons of unsweetened almond butter (8 fats)
48 peanuts (8 fats)
16 dates, chopped (8 carbs)
8 oz/224g dark chocolate 85%+, chopped (8 carbs)
Makes eight portions of two carbs, two fats and one protein. Balance with protein.
Blend the cottage cheese and almond butter together. Stir in peanuts, dates and chocolate. Freeze in large ice cube trays.
***
Frozen chocolate-covered banana
1/3 banana, frozen (1 carb)
1 oz dark chocolate 85%, melted (1 carb)
12 peanuts, chopped (2 fats)
Each 2 carbs, 2 fats. Balance with protein. (Alternatively sprinkle with sea salt for a 2 carb only option.)
Freeze the bananas on a popsicle stick, melt the dark chocolate in a bain marie and spoon over the banana. Sprinkle nuts (or salt) on the chocolate and put them back in the freezer. Eat frozen. Can be kept in the freezer for 3 months.
***
Choc-Nut Energy Balls
20 Medjool dates, chopped (10 carbs)
2 tablespoons unsweetened coconut flakes (2 Carb)
2 oz dark chocolate (2 carbs)
12 almonds, chopped (4 fats)
2 teaspoons of walnuts (4 fats)
6 pecans (12 halves), chopped (4 fats)
6 cashew nuts (2 fats)
2 teaspoons cinnamon (free)
2 teaspoons of vanilla extract (free)
Makes 14 balls, Each 1 carb, 1 fat. Balance with protein.
Chop all the nuts and the dates by hand, or in a food processor. Add coconut flakes, cinnamon, and vanilla extract and mix by hand or in the processor. Shape mixture into 14 balls. Melt the chocolate and coat each ball. Place in the freezer until hard.
***
Tangerine Sorbet
10 tangerines (10 carbs)
Half a cup of water
Makes ten portions of sugar-free sorbet, 1 carb each. Balance with fat and protein.
Peel all ten tangerines. Lay them on a baking sheet and put in the freezer for a few hours. Transfer the frozen tangerine segments to a blender. Add enough water (start with half a cup and add more if required) to make a sorbet-thick paste, with the tangerines fully blended. Place the mixture into ten 2inch x 2 inch ice cube moulds and freeze.
Blueberry, Coconut Bliss Balls
1 cup frozen blueberries (2 carbs)
2 cups raw oats (6 carbs)
6 tablespoons unsweetened coconut flakes (6 carbs)
1 teaspoon of vanilla extract (free)
Makes 14 balls of 1 block of carbs each, or 28 balls of 1/2 a carb each.
Blend all ingredients except 2 tablespoons of coconut flakes. Form into 14 balls. Roll balls in remaining coconut. Refrigerate.
***
Avocado Chocolate Brownies
3 tablespoons ripe avocado, mashed (6 fats)
8 tablespoons 100% cocoa power (4 carbs)
2 large eggs (2 protein)
1/4 cup almond butter (12 teaspoons) (24 blocks of fat)
1 teaspoon baking powder (free)
1 teaspoon vanilla extract (free)
1/4 teaspoon fine sea salt (free)
2 oz/56g dark chocolate, chopped (2 carbs)
Makes 10. Each 3 fat, 1/2 carb, neglible protein so ignore protein. Balance with carbs and protein.
Combine all ingredients. Put in the oven at 180 degrees Celsius, 360 degrees Farenheit. Cook for approximately 25 minutes until a knife comes out clean.
***
Twix Bites
24 cashews (8 fats)
16 dates (8 carbs)
16 squares of dark chocolate 85%, melted (8 carbs)
Pinch of sea salt (free)
Makes 8. Each 2 carbs, 1 fat. Balance with fat and protein.
Chop cashews and dates by hand or in a blender to make into a dough. Make 8 rounds and put them in a mini-muffin tray. Use the end of a kitchen instrument to make a large circular dent in each one. Pour in the melted chocolate. Sprinkle with sea salt. Freeze or refrigerate.
***
Chocolate Lava Cake
1/2 cup of cottage cheese (2 proteins)
1 egg (1 protein)
4 tablespoons 100% cocoa powder (2 carbs)
1 oz dark chocolate 85%, chopped (1 carb)
9 almonds, chopped (3 fats)
Makes 3 complete blocks (share with 2 others or reserve two portions)
Whisk egg, combine with cottage cheese, mix in cocoa powder. Sprinkle dark chocolate on the top and put in the microwave for 2 minutes, or bake for 15 minutes in the oven. Sprinkle almonds on top to eat.
***
Almond Butter Magnums
3 bananas (9 carbs)
1/2 cup plain yoghurt (1 protein, 1 carb)
5 teaspoons almond butter (10 fats)
5 oz/140g dark chocolate 85%, melted (5 carbs)
Makes 10 mini magnums of 1 fat and 1 1/2 carbs. Ignore the trace of protein. Balance with protein and fat.
Blend bananas, yoghurt and almond butter. Freeze in ice-cream molds on lolly/popsicle sticks. Melt the chocolate in a bain marie and dip each frozen ice-cream in the chocolate. Re-freeze.
***
Banana and Almond Butter Muffins
2 bananas, mashed (6 carbs)
2 eggs (2 protein)
2 cups of rolled oats (6 carbs)
6 teaspoons of unsweetened almond butter (12 fat)
1 teaspoon of vanilla extract (free)
1 teaspoon of baking soda (free)
Makes 12 muffins of 1 carb and 1 fat. Ignore the protein in the muffin. Balance with protein (cottage cheese is good!)
Bake at 180 degrees C/360 degrees F for 20-25 minutes.
***
Apple Pie
3 cups oatmeal (9 carbs)
1 egg (protein)
1/2 tablespoon raw organic honey (1 carbs)
3 apples, cut into chunks (6 carbs)
2 teaspoons cinnamon (free)
Makes 8 slices of 2 carbs each, and a trace of protein (ignore). Balance with protein and fat.
Combine oats with egg and honey. Press into the bottom of a pie tin. Cook in a medium heat oven for 25 minutes. Put the apple and cinnamon in a pan with a little water, cook until soft. Fill the pie casing with the apple and cinnamon mixture. Refrigerate.
***
Carrot Cake
1 cup of oats (3 carbs)
3 tablespoons of unsweetened coconut flakes (3 carbs)
1/2 cup of plain yoghurt (1 protein, 1 carb)
18 pecan halves (6 fats)
1 cup carrots, grated (2 carb)
14 pitted soft dates (7 carbs)
5 teaspoons of almond butter (10 fats)
Makes 8 slices of 2 fats and 2 carbs. Balance with protein.
Blend/mix everything except yoghurt, a few pecans and a few flakes of grated carrot. Push the mixture into a greased or lined loaf tin. Spread the yoghurt on top and sprinkle the reserved pecans and carrot flakes. Freeze until set.
***
For more recipes, please feel free to buy the book, ‘Turn Back Time: Why chocolate is good for you and rice cakes are bad,’ which is packed with dozens of eating ideas to help you lose weight and get into perfect shape. Or join our Patreon ‘Turn Back Time’ community, when new recipes will be delivered to you daily and you can watch cooking videos showing how to prepare meals and snacks for this ‘eating in balance’ plan. You can also participate in a weekly, live, Q and A every Wednesday at 8pm – 10pm UK time.