healthy dessert


Recipe: Low Cal Strawberry Cheesecakes

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(per serving) 116kcal / 3.7 P / 14.8 C / 4.8 F

It’s not often that I want something sweet, but I am definitely a cheesecake fan from way back. I decided I want to whip up some little servings that would easily fit into my macros, and because they’re only 116 kcal per cheesecake, even those with the strictest macros can probably fit one in.

As a tip, you don’t have to use rolled oats, feel free to use quick oats instead to skip out the food processor step.


  • 1 cup oats

  • 8 tbsp unsweetened apple sauce

  • 300g (10.5oz) light cream cheese

  • 1.5 tbsp honey

  • 1 cup mashed strawberries

  • 1 tsp tapioca flour

  • 1/2 tsp vanilla bean extract

  • Coconut oil


  1. Preheat oven to 145C (300F)

  2. If using rolled oats, place oats into a food processor or blender to chop up (or just use quick oats)

  3. Combine oats and applesauce in a bowl

  4. Grease a muffin tray with coconut oil

  5. Spoon oat mixture into muffin tray to create the base of the cheesecake

  6. Place in the oven for 7-9 mins (the mixture should still be slightly soft when removed from the oven)

  7. In a clean bowl take cream cheese and honey and whip them together (either allow the cream cheese to sit on the bench for an hour so you can do this by hand, or use an electric beater)

  8. Add strawberries and vanilla to cream cheese mixture and stir well

  9. Once the cheesecake bases have cooled slightly (still in the muffin tray) scoop filling mixture on top and place back in the oven for a further 20 mins

  10. Remove before the tops are completely solid (this would be overdone)

  11. Allow to cool on the bench before transferring cheesecakes into the fridge for 2 hours up to overnight before serving

  12. Keep stored in the fridge


Recipe: LCHF Strawberry Shortcakes

Makes 3 servings
(per 1) 11.6g Carbs / 30.2g Fat / 26.1g Protein


  • 3 eggs
  • 6 strawberries
  • 1/2 tsp vanilla extract
  • 1 cup ricotta
  • 1/4 tsp stevia
  • 1/4 tsp baking powder
  • 140G (5oz) cream cheese
  • 1/4 tsp nutmeg
  • 1/3 cup coconut flour


  1. Preheat oven to 150C (300F)
  2. Take two separate bowls, separate egg yolks from whites
  3. In bowl with egg yolks add: cream cheese, vanilla extract, stevia and baking powder
  4. Beat together until smooth
  5. Beat egg whites
  6. Slowly add egg white mix to yolk mix, half at a time
  7. Once combined add coconut flour and mix well
  8. Take a baking tray lined with baking paper and scoop out 6 circles of mixture
  9. Bake for 20 mins
  10. After 20 mins remove from the oven to cool
  11. Take a small bowl and place ricotta and nutmeg in, mix together
  12. Slice up strawberries
  13. Once 'shortcakes' are cool serve with ricotta and strawberries


Recipe: Choc + Orange Mousse

Makes 4-6 servings (depends on size)
(per 1 - based on 6 servings) Carbs 35g / Fat 22g / Calories 324


  • 6 avocados
  • 3 oranges
  • 1/2 cup rice malt syrup
  • 1 tsp orange extract
  • 6 tbsp cocoa powder (or cacao)


  1. Remove the skin and seeds of 6 avocados.
  2. Wash the exterior of one orange and using a fine grater remove the zest from about half.
  3. Slice up the oranges and manually juice them.
  4. Place the avocados, orange juice, rice malt syrup, orange extract and cocoa powder into a food processor.
  5. Process until the mix is a smooth, but 'heavy' texture (you should be able to put some on a spoon, and turn it upside down and the mix should stay stuck).
  6. Place the mix into a container in the fridge and allow it to cool for a minimum of 1 hour before serving. 
  7. Serve with the orange zest on top.


Recipe: Choc Caramel Protein Slice

So lately I've had to increase my protein intake, and I always like to find more interesting ways to do that, because I get bored of most protein supplements... and then I found this amazing thing, protein custard. I popped into ASN Brisbane pick mine up. It's a casein powder that turns into a custard when mixed with water, mine was caramel flavoured, and it gave me an idea... If I put less water, maybe the caramel will be more like fudge, and maybe, just maybe, I can make a protein slice. Well it worked! This is great as a dessert or a healthier treat.

Makes 12 servings
(per 1) Carbs 85.1g / Fat 22.8g / Protein 18.1g / Calories 385.4

Base Ingredients

  • 2 cups cashews
  • 1.5 cups pitted dates
  • 2 tbsp rice malt syrup

Filling Ingredients

Topping Ingredients

  • 330g dark chocolate (80% if you can get it) - this is roughly a block and a half
  • 30g pistachios 


  • Coconut oil (for greasing baking pan)


  1. Preheat oven to 175C
  2. Combine all base ingredients (except rice malt syrup) in a food processor until the cashews have broken down into small crumbs
  3. Remove ingredients from the food processor and place into a bowl
  4. Add the rice malt syrup and stir it through until the ingredients are combined
  5. Take an 8" baking pan, if you have one, and using a piece of paper towel lightly grease the tray with coconut oil
  6. Spoon the base ingredients into the pan and press down firmly until the whole base is covered
  7. Place the pan into the oven for 20 minutes
  8. Remove the pan from the oven and while it is cooling start to mix up your protein custard. To do this take the 10 scoops (there is a scoop in the container) and place them into a bowl, slowly begin to add water to the protein powder and continuously stir it. You want it to be a very thick consistency (if you've seen whipped peanut butter before it should start to look like that).
  9. Once the protein custard has reached your desired consistency pour it over the top of the base layer (still in the tray) and then place it into your freezer for an hour.
  10. While the pan is in the freezer melt your dark chocolate and cut up 30g of pistachios
  11. After the hour of setting in the freezer is complete take the pan out and pour a thin layer of melted dark chocolate over the top
  12. Sprinkle pistachios over the top of the melted chocolate
  13. Place it back in the freezer overnight before serving
  14. Store in the fridge or freezer.

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