Fruit, Nut and Seed Muesli Bars

2 cups raw nut mix (the one I used contained almond, pepitas, sunflower seeds, raisins and sultanas but you can also make your own) - chopped
1 cup shredded/flaked coconut (I used both)
1/2 cup dried apricots - chopped
1/2 cup dried cranberries - chopped
1/2 cup raw cashews - chopped
1/2 cup quinoa flakes
1/2 cup LSA
1 tbsp cinnamon
1 tsp vanilla extract
1 egg
1/4 cup coconut oil
1/4 cup honey (may want to increase to 1/2 cup if you prefer it a little sweeter)
2 tbsp chia seeds (combined with 1 cup water and left for approximately 15 mins to form gel)

Grease and line regular slab/slice tin. Preheat oven to 150 degrees celsius. Combine all dry ingredients. Heat honey and coconut oil in a pan until melted and combined. Add chia gel to dry ingredients and combine. Add honey/coconut oil mix plus egg and vanilla extract to dry ingredients and mix well to combine.

Press mixture into tin and cook for 45 minutes in oven or until darker brown colour. Allow to cool in tin then cut into muesli bars. Store in refrigerator.

Olivia Bates

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Nutty Cranberry Sultana Loaf

2 cups quinoa flakes
1 cup almond meal
1 cup almond milk
½ cup nuts/seeds (plus extra for sprinkling) – I used a raw nut mix containing almonds (chopped), pepitas, sunflower seeds, sultanas, raisins
½ cup shredded coconut
½ cup cranberries (or other dried fruit)
2 eggs
2 tsp baking powder
½ cup organic pure maple syrup
1 tsp cinnamon
1 tsp vanilla extract

Combine dry ingredients. Combine eggs, almond milk, vanilla and maple syrup and add to dry ingredients. Stir until combined. Pour mixture into lined loaf tin and sprinkle with pepitas and sunflower seeds. Bake in preheated 180 degree (Celsius) oven for 1 hour, or until skewer comes out clean. Allow loaf to cool in tin.

• Can be cut and then frozen in slices, perfect for school/work lunches
• Delicious served toasted and spread with nut butter/ricotta
• Gluten free, dairy free, sugar free
• Full of healthy fats

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Cacao Coconut Muffins

A yummy, yet healthy treat perfect for adults and children alike. Whether it’s school lunches, kids parties or afternoon tea for friends, this muffin is so delicious it is hard to believe how nutritious and healthy they are!

1 cup quinoa flakes
¾ cup coconut flour
1 cup coconut (desiccated/shredded) + extra
1/3 cup raw cacao powder
2 tsp baking powder
¼ tsp salt
½ cup honey (or organic maple syrup)
¾ cup purple skinned sweet potato puree
2 eggs
1 tsp vanilla extract
1 cup canned coconut milk
¼ cup coconut oil

Combine all dry ingredients then add combined oil, honey, coconut milk, potato puree, eggs and vanilla. Stir until fully combined, then spoon mixture into muffin cups, filling almost to the top. Sprinkle with extra coconut. Bake in a preheated 180 degree (Celsius) oven for 25-30 minutes or until cooked through when tested with a skewer.

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Risoni Pasta Salad


3/4 lb (340g) risoni pasta
1/2 cup (125ml) olive oil
1/2 tsp (2.5ml) pure saffron powder
1 cup (250ml) pine nuts
1/2 cup (125ml) currants
2 cloves garlic, crushed
juice of 1 lemon
1/4 tsp (1ml) ground cumin
1 tsp (5ml) ground turmeric
1/2 tsp (2.5ml) sugar
salt and freshly ground black pepper
1 small green pepper, chopped into small pieces
½ bunch spring onions finely chopped
3 tbsp (45ml) finely chopped fresh parsley
3 tbsp (45ml) finely chopped fresh mint
3 tbsp (45ml) finely chopped fresh coriander
coriander leaves, for garnish


Cook risoni in boiling salted water for a minute or two less than recommended. Drain, rinse in cold water and drain again.

Heat oil in a small pan and add saffron, pine nuts and currants. Cook gently until nuts are toasted and saffron gives off its unique aroma. Remove from heat and add garlic, lemon juice, cumin, turmeric, sugar, salt and pepper to taste. Let stand for at least 5 minutes.

Add green pepper, herbs and pine nut mixture to the pasta. Toss before serving and garnish with coriander leaves.

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Tomato Sauce

Tomato Sauce

1 med onion
1 1/2kg tomatoes
1 small red capsicum
1 clove garlic
50g dates
150ml wine vinegar
1 bay leaf
pinch chilli powder
1 tsp celery seed
1 tsp mustard seeds
5 ground peppercorns
1 tsp cinnamon
Muslim bag

Chop tomatoes, onion, capsicum garlic and dates. Combine in a saucepan with the celery seed, cover with water and boil for 30 minutes.

Allow the mixture to cool and liquidise in a food processor, blender or hand mix, and strain through a sieve.

Return mixture to the saucepan and add the spices to your own tastes, along with the vinegar. Bring to the boil and simmer until the consistency you desire.

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Energy Bar

This nutritious snack is quick and simple to make and perfect for lunch boxes and after school snacks.

125g butter
2 tablespoons honey
2 eggs beaten
1.5 cups muesli (or oats or other grain)
.5 cup shredded coconut
.5 cup plain wholemeal flour
.5 cup flaked almonds
.25 cup raisins
.25 cup sesame seeds

Melt butter and honey. Allow to cool and add eggs. Combine with remaining ingredients and mix together well.

Press into greased, deep slice tray (17x26cm). Bake in moderate oven (180C) for 20 minutes.

Allow to cool in tray before cutting into slices.

Where food intolerances exist simply replace ingredients with suitable foods.
Add your favourite spices or extra flavours e.g. garam masala and orange rind
Add your own chopped fruits. Apricot and Dates work very well. Try Currants instead of raisins.


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