Nut bars and coconut tarts

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Nutritionist Kate Walker makes a delicious, healthy snack.

These bars and tarts were a real hit with the family. They are ideal for the lunchbox or for morning or afternoon snacks.

Nut Bars

nut-bars-close-up1/2 cup pumpkin seeds
1/2 cup sunflower seeds
3/4 cup almonds
3/4 cup cashews
1/2 cup desiccated coconut
1/2 cup walnut pieces
1/4 cup chia seeds
1/4 cup goji berries
1/4 cup diced prunes or dates
1/2 cup melted coconut oil
1/3 cup smooth unsweetened peanut butter
1 tablespoons cocoa or cacao powder
2 tablespoons Natvia or Avalanch Sugar Free drinking chocolate
1 teaspoons vanilla essence
1 tablespoon cinnamon

In a bowl, mix all the dry ingredients together. In a separate bowl whip the peanut butter and coconut oil together with the cinnamon, cocoa powder, Natvia and vanilla essence until well blended. Pour over and stir in the dry mix so that everything is well covered.

Line a small loaf tin with baking paper or glad wrap then press mixture into it. Put it in the freezer for 15 minutes before slicing. Best to keep in freezer otherwise the coconut oil melts and the bar comes a bit unstuck.

Coconut tarts

Same dry mixture as nut bars but then add a tablespoon to cupcake papers or a silicone muffin tray (easy to get out). Make up the same wet mixture and spoon over the top. (If you don’t like peanut butter, leave it out and just use coconut oil). Put in the freezer to harden. Then take out of muffin tray/ papers before eating.

Kate Walker, Nutritionist, Lifespark Nutrition
B.S.R. (Nutrition & Physical Activity) (AUT), Cert PT, MNZNF

kate-200An advocate for better health and well-being through good food and exercise, Kate has transformed the lives of hundreds of individuals and families across Auckland with her sensible and sustainable approach to nutrition. Kate is a keen foodie who enjoys cooking and developing quick, easy and creative recipes to help people make healthy changes in their diet.
Her skills as a nutritionist are well recognised, having worked with the NZ National Heart Foundation providing research and support to establish healthy canteens in schools and Early Child Care Centres; and Plunket bringing awareness to how good food at home can make a big difference to children’s (and parents) behaviour. With an extensive background in exercise prescription and training, Kate is also able to offer advice and support beyond nutrition.

Visit Kate’s website, Lifespark Nutrition

Cooking for Health Workshops! A must see!

Lifespark Nutrition is teaming up with Chef Dan Michaeli for four nutritionally fun and interactive educational events with a different theme for each night. Each 2 hour workshop will be mixed with fun activities catered to all learning abilities to help you gain the key science based-facts around current diet trend: eating a Low Carb Healthy Fat diet, Living without SugarPaleo and Food as Medicine. PLUS a cooking demonstration and tasters to learn amazing new recipes and ways to help take your cooking to a healthier and tastier new level. No more boring lunches or dinners!

Where: Wise Cicada Food store and cafe, Newmarket
When: 21st October, 4th November, 18th November, 2nd December
Time: 6:15pm – approx 8pm
Cost: $80 per workshop.

For more information you can visit our Facebook page or Wise Cicada’s website, or click on each title below.



MODERN PALEO – 18 November



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