Barker - Have your cake and eat it for breakfast: Desserts healthy enough for breakfast

2015 By Jo-Anne Barker Photograph s 2015 By Jo-Anne Barker All rights reserved. No part of this book may be reproduced or used, in any form or by any means, electronic or mechanical, without prior permission in writing from the Author.
Introduction As a Nutritionist I dont like seeing refined breakfast cereals on the market. We need good amounts of protein, fibre and fat for breakfast, which arent provided in those cereals. My dessert recipes are nutritious enough to have for breakfast. And because they contain fibre, healthy fats and protein they help satiate your appetite, and stabilize your blood sugar levels, so you dont feel the need for any sugary snacks or caffeine boosts throughout the day .

Ive had five years of training in Natural medicine, and have always had a love of writing recipes and cooking. Food excites me, especially when used as medicine. I love writing and making delicious recipes using real food ingredients, for people to enjoy eating them, and feel better as a result of eating healthy, real food.

The process of refining Small cakes Slices Brownies Cakes and Cupcakes Cheesecakes Pies and tarts
The process of refining Processed foods are those that have been changed from their natural state into a less wholesome form. In the industrial revolution traditional diets were transformed when new technology which processed whole foods into white foods was introduced. Those foods that were light to eat were seen as highly attractive, and brown- whole grains were no longer appealing.

The processing is often termed refinement, hence refined white flour and sugar. The denatured foods and artificial ingredients have a detriment effect on the body's functioning. When a grain is stripped of its nutrient-dense germ and husk in the process of refining essential vitamins, minerals, oils and other nutrients are lost. Not only needed for our health, those nutrients are also required for the assimilation of the foods they had contained. This means that if a nutrient like chromium is removed during the processing of a food, then the body will have to draw on its own nutrient stores to supply that nutrient to assimilate the food. Serious nutrient deficiencies can occur with the consumption of processed foods.

The detrimental effects of sugar can also be linked to the use of pesticides and other chemicals that are sprayed onto cane and beet sugar, and because of the chemical bleaching process used in making white sugar. Many studies show that diets high in sugar and refined carbohydrates are strongly linked with cardiovascular risk factors such as elevated triglyceride and low density lipoprotein (LDL) cholesterol levels (Parks, Hellerstein, 2000, pp. 412-433). Refined carbohydrates have a high glycemic index, which means they release sugars quickly into the blood stream. Sugar is also associated with obesity, tooth decay, poor immunity, Candida imbalances, PMS and disorders such as depression and autism. The American dentist, Dr Western Price, travelled the world in the 1920s and 1930s.

He found with the coming of agriculture, how nutritionally inadequate foods made from refined flour, sugar and bad fats caused dental cavities, crooked teeth and jaw malformations. Price discovered that processed foods including sugars, pastries and bread were the root cause of human health deterioating worldwide. Those living in isolated communities on primitive diets of natural, unrefined foods were free of chronic disease. They had vegetables, nuts,seeds and wholegrains in fresh unrefined states, and had good amounts of raw foods. And he put the preferred bone structure, general health and longevity of the people he found in isolated villages were due to the natural foods they ate.
Small cakes Almond cranberry cakes Makes 8-12 cakes Base ingredients; 1 cup raw almonds, soaked overnight in water then well rinsed and drained 1 tablespoon raw honey 2 tablespoons tahini 1 tablespoons coconut oil, melted 1 teaspoon cinnamon teaspoon ground ginger Filling ingredients; 1 cup of raw cashews soaked in water for 2 hours then well rinsed and drained 1 tablespoons of freshly squeezed lemon juice 1 tablespoon raw honey 2 tablespoons organic, un-hydrogenated coconut oil, melted Decoration; Around 2 tablespoons fresh cranberries
Method; Blend the almonds until smooth, then add remaining base ingredients and blend until well combined.

Press into muffin cups.
For the filling; Blend the cashews with the lemon juice and coconut oil until smooth and creamy. Spoon mixture into bases. Remove the stalks off the cranberries, and peel off their tops, so there is no greenery left on them. Place in the freezer for at least 4-6 hours, and remove 5-10 minutes before serving.
Chocolate caramel cakes Makes 12 Base ingredients: 1 cup raw almonds, soaked in water overnight, then well rinsed and drained 1 cup Brazil nuts, soaked in water overnight, then well rinsed and drained cup shredded coconut 2 tablespoons tahini or sunflower seed butter 6 tablespoons raw cacao or cocoa powder 1.5 tablespoons coconut oil, melted 6 dates, chopped 1 teaspoon natural vanilla extract 3 cardamom pods, deseeded and ground 1 teaspoon cinnamon Chocolate drizzle ingredients; 1 tablespoon organic, un-hydrogenated coconut oil, melted 2 tablespoons raw cacao powder 2 tablespoons pure maple syrup or raw honey Method: For the filling; Put the cup of filtered water into a saucepan and sprinkle over the gelatine, leave it for a few minutes. Then gently warm the water and gelatine on a heat, while constantly stirring.

Add the honey and remove from the heat. In a large jug add the lemon juice, zest and the coconut milk, and whisk in the gelatine and honey mixture. Allow the base to cool completely, and the filling to thicken slightly, then pour filling into base, and refrigerate for at least four hours.
Chocolate toffee cakes Makes around 12 cakes Cake Ingredients; 1 1/2 cups almonds 2 cups desiccated coconut 12 dates, chopped 2 tablespoons organic, un-hydrogenated coconut oil, melted 1/2 cup raw cacao powder 2 tablespoons chia seeds 1 tablespoon Manuka honey 2 tablespoons psyllium husks, ground Icing ingredients: 1 cup raw cashew nuts, soaked in water overnight, then well rinsed & drained cup raw cacao powder cup organic, un-hydrogenated coconut oil, melted cup pure maple syrup Method; Blend the almonds in a high speed blender with the coconut and dates, then add remaining ingredients and pulse until smooth. Press mixture firmly into cupcake holders. For the icing; blend the cashews in a high speed blender until smooth, then add the rest of the ingredients and blend until smooth.

Spoon icing over the cakes and refrigerate or freeze overnight, so the icing sets.
Chocolate Walnut cakes Makes around 20 cakes Cake ingredients; 1 cup raw pecans, soaked in water overnight then well rinsed and drained 1 cup walnuts, soaked in water overnight then well rinsed and drained 1 tablespoons organic, un-hydrogenated coconut oil 2 tablespoons tahini or almond butter 6 dates, chopped cup raw cacao or cocoa powder cup sunflower seeds (or chopped almonds), soaked in water overnight, then well rinsed and drained 6 large soft prunes, pitted 1 teaspoon cinnamon (optional) Chocolate icing ingredients; cup cashews, soaked in water overnight, then well rinsed and drained 2 tablespoons raw cacao or cocoa powder 3 tablespoons coconut oil 1 tablespoon raw honey 3 cardamom pods (optional), deseeded and ground Decoration; 20 walnut halves, soaked in water overnight, then well rinsed and drained Method; Preheat the oven to 37 F. Line the nuts out on a tray, and dry roast them for 10 minutes, stirring half way through so they dont burn. Blend the nuts, dates and prunes until smooth, then add all the ingredients except the sliced almonds. Lastly mix in the sunflower seeds or almonds by hand. Use the palm of your hands to roll mixture into 12 balls, then squash them down between the palms of your hands and place on a tray lined with grease-proof paper.