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  Naturaliste Nutrition

Health & Fitness


Apple Cider Cups

Wash and dry the apples. Make sure to thoroughly dry the apples. You don’t want the apple to slip out of your hand! Using a sharp knife, carefully trace a center around the edge of the apple and use a spoon to scoop out the insides. Don’t throw it away! We’re going to use for the cider


12 apples (any kind) insides only

1 orange, cut into quarters

1/2 cup rapadura sugar

2 cinnamon sticks (more for garnishing)

1/2 nutmeg

1/2 Tbsp cloves

1/2 Tsp whole allspice

Water, to cover the apples


  1. Set aside the 'apple cups'. You can sprinkle lemon juice over the apples to prevent browning.

  2. Bring the apple pulp, water, orange quarters, sugar, cinnamon sticks, nutmeg, cloves, and whole allspice to a boil.

  3. Stir occasionally and allow to simmer for 2 hours.

  4. Using a potato masher or a fork, mash the apples and oranges until soft.

  5. Allow the cider to come to room temperature before straining into apples.



3 cups rolled oats

2 cups of mixed raw nuts (pistachios,almonds,cashews)

1 Tablespoon vanilla bean paste

1/4 cup coconut oil melted

1/2 cup maple syrup or natural honey warmed

1/2  cup shredded coconut

1/2 teaspoon sea salt

1 Tablespoon ground cinnamon( or pumpkin pie spice)

1/2 cup dried cherries,(from health food shops)

1/4 cup dried cranberries

Optional - Orange peel



  1. Preheat oven to 250 degrees

  2. Combine all ingredients except for dried fruit and orange peel and mix well

  3. Warm honey/ maple syrup and vanilla until a pouring consistancy is achieved.

  4. Mix the honey/maple syrup mixture in with the dry ingredients coat well.

  5. Place mixture on a large baking sheet lined with parchment paper

  6. Bake for 1 hour, stirring every 20 mins until a lovely golden colour 

  7. Remove granola from oven and let cool

  8. Stir in dried fruit

  9. Store in an airtight container for up to 2 weeks. If making for presents decorate a jar and place granola inside

Ricotta mini cheesecakes with raspberries - makes 6

Beet Pesto appetizer


1½ cups all purpose flour (coconut flour works well to)

1 cup xylitol or rapadura sugar

1 tablespoon baking powder

1 teaspoon sea salt

3 large eggs

1½ cups ricotta

1 tablespoon vanilla

½ cup unsalted butter, melted (plus more for greasing ramekins)

1¼ cup fresh raspberries, divided



  1. Preheat oven to 175 C. Butter 6 ramekins and line the bottoms with parchment paper.

  2. In a medium bowl, whisk together flour, sugar, baking powder and salt.

  3. In a large bowl, whisk together eggs, ricotta, and vanilla until smooth.

  4. Gently fold in dry ingredients, stirring together just until mixture is blended and there are no visible four patches.

  5. Next, fold in the butter, stirring just to combine.

  6. Carefully mix in 1 cup of the raspberries, being careful not to break or crush the berries.

  7. Portion the batter evenly into the six prepared ramekins.

  8. Scatter the remaining ¼ cup raspberries over the top of the cakes.

  9. Bake cakes until golden brown and a tester inserted into the center comes out clean, about 35-45 minutes.

  10. Let cakes cool on a wire rack for 20 minutes before unmolding.

  11. To unmold, gentle run a knife around the edges of the cakes and invert ramekin.

  12. Serve with fresh raspberries soy ice cream, or anything you like.


1 pack of  round crackers
2 medium beets, peeled, roasted and pureed
1/2 cup of blanched almonds
1/4 cup of walnuts
1/4 cup of pine nuts
1/4 cup of olive oil
1/4 cup of basil leaves
1/2 cup of roughly grated parmesan cheese
3 garlic cloves
Himalayan salt to taste


How to make the Beet pesto crackers:

1. Roast the almonds and walnuts in a preheated 175C oven for about 5 minutes.

2. Remove to a food processor and process until you get large chunks.

3.  Add the garlic, beet puree, basil leaves, half of the parmesan cheese and some salt.

4. Continue processing while adding slowly the olive oil.

5. Remove and cool for about 15 minutes.

6. Spread the crackers on a serving tray.

7. Top each cracker with a thick layer of the beet pesto, sprinkle the remaining parmesan cheese and pine nuts and top with cress leaves.

Raw Pistachio Cookies

1 1/4 cup raw pistachios
2 tablespoon coconut flakes
1/3 cup melted coconut oil
1/3 cup honey or agave
1/4 teaspoon salt


1. Clean the pistachios from their outer shell and blend them into flour.
2. Mix everything in a big bowl using a spatula.
3. Roll into a salami form using some plastic foil and put in the fridge for 24 hours.
4. Using a sharp knife cut into small cookies. If you have some small cookie cutters you can also shape them differently.
5. Serve garnished with coconut flakes and fresh fruits.

Kahlua Protein Balls

10 Medjool dates

2 cups almond meal

1/2 cup of raw cashews or almonds

1/2 cup shredded coconut, plus 1/3 cup extra for rolling

1/3 cup Kahlua

1/3 cup coconut oil

1/3 cup cacao powder

1 tablespoon chia meal or seeds


1. Place dates in a medium bowl and cover with water. Stand for 1 hour. Drain and discard seeds.

2. Process dates, almond meal, nuts, shredded coconut, coconut oil, cacao powder and chia  until mixture comes together.

3. Place remaining coconut in a shallow dish.

4. Roll  mixture into balls. Roll in coconut to coat.

5. Place in freezer for 1 hour then in fridge.

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