The Sweet Things

Choc-Chip Cookie Goodness (in 10 minutes!)

Nothing beats a good old chocolate chip cookie (unless it’s a freshly bake banana loaf…because nothing beats that!) However like most ‘good old fashioned’ recipes, the traditional ones tend to be filled with lots of processed butter & refined sugar- a big NO NO in the Craving Clean world!

So here it is…the ‘Craving Clean Approved Cookie’ for your Thankful Thursday…does it has your approval? If so, please post your pic on Instagram with the has tag #cravingclean & tag @charlotte_kate, or post your picture on our Facebook page!

(Side note: the cookies are also gluten & dairy friendly, and only take 10 minutes to bake, woo!)



  • 2 cups almond meal
  • ½ cup coconut flour
  • ½ tsp sea salt
  • ½ tsp baking soda
  • 1 tablespoon vanilla extract
  • 1 cup chocolate chunks (or carob chunks)
  1. Mix together in a large bowl.
  2. Add in…
  • ½ cup agave syrup
  • ½ cup coconut oil (or another good quality oil such as extra virgin olive or macadamia)

3. Bake at 180c for 7-10 minutes

We would love to hear your feedback!

Have a beautiful day,

Charlotte xx

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Raw Peanut Butter Cups

Here’s the weird thing…I don’t even like Peanut Butter. Not one bit. It actually makes me feel quite ill. BUT for some reason, I know a million & one people absolutely obsessed with the thing. So here is my ode to the PB lovers 😉


Raw chocolate made from cacao (pronounced ka-cow…no, not the same as cocoa) however is another story….one of my longest obsessions!!! And this recipe is the perfect mix of bitter & sweet chocolate tastes, and can be adapted to make the most simple or most complex raw chocolate recipe. Instead of pouring into silicone moulds to make a ‘cup’, simply pour the chocolate mixture into a baking tray & mix in your favourites…..nuts, seeds, goji berries, dried cherries, coconut…..or for those feeling a bit more extravagant, try some natural jelly lollies!

Cacao VS Cocoa


Most people know that dark chocolate is a healthier choice than milk or white chocolate, however most commercially made dark chocolate is still highly processed. The benefits of cacao (usually in powdered form) however cannot be under-estimated….it really is a super food! Extremely high in anti-oxidants & magnesium (meaning at that time of month ladies, it’s perfect to reduce cramping) means that consuming cacao is practically doing your body a massive favour- so eat up! Read a bit more about this amazing bean over here.

Onto more important things…..

Raw Peanut Butter Cups


You’ll need:

  • 1/2 cup melted coconut oil
  • 1/2 cup cacao powder
  • 3 tbsp agave syrup
  • 1/4 tsp Himalayan sea salt
  • 1/4 cup natural peanut butter

What to do:

  1. Whisk all ingredients expect peanut butter into a mixing bowl, until smooth.
  2. Divide the mixture into half, pouring into a separate bowl.
  3. Spoon 1 tablespoon of chocolate into the bottom of 6 silicon muffin molds.
  4. Transfer to the freezer for 15 minutes. Remove.
  5. Spoon 1-2 tsp of peanut butter on top of the semi-frozen chocolate, and then layer with a tablespoon of chocolate again.
  6. Leave to set in the freezer overnight, or for a minimum of 4 hours.
  7. Feel free to add whole peanuts or other ingredients to the mixture, or as topping. As always, play around & make it yours!



Charlotte xx

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Thankful Thursday: Passionate Passionfruit Muffins

Every fifth Thursday I wake up SUPER excited & thankful…not just because every I am thankful every Thursday (more than usual) but because my better half flies home!


Having a partner who works away in the mines definitely has it’s disadvantages, but for us, at this moment in our lives, it works for us as we both know that we are working towards a purpose, and setting up our life together. For this, I am truly thankful– to have someone in my life who shares the same goals, the same dreams, and the same values. It’s rare, but I really do think I am one of the most fortunate in the world! It’s this thought that keeps us strong when distance could usually make couples weak.

a dream together

Distance also has it’s (limited) advantages- I think most of my baking happens when he is away! The poor guy often complains that I bake & cook & slave away while he is gone, but when he gets home, I just want to spend every waking minute with him, meaning creativity in the kitchen is limited!

So to make sure he has at least one little treat to look forward to, I baked using one of his favourite fruits- PASSIONFRUIT!

Passionfruit just reminds me of summertime & happiness, two of my loves along with my biggest love! And I am very proud to admit that I think I have aced the perfect muffin base with this recipe…so feel free to add any other fruits such as blueberries, raspberries, or even choc chips!


Serves 6

  • 4 eggs
  • 1 tbsp arrowroot
  • ½ cup coconut flour
  • ½ cup agave syrup
  • ¼ tsp Himalayan salt
  • 1 tbsp vanilla extract
  • ¼ tsp baking powder
  • Filling of your choice- berries, nuts, choc chips, bananas….(usually 1/2 cup quantity)
  1. Mix all ingredients together with electric beaters on medium until combined (note: the mixture will be quite thick due to the arrowroot acting as a thickening agent) & pour into pre-greased muffin tins.
  2. Bake at 180c for 20 minutes or until golden brown.


Have you thought of what you are thankful for today? If not, take a moment now (come on-you have one spare minute..or 30 seconds!) to think of something good & well in your life, and concentrating purely on that thought, let gratitude wash over you as you think…”I am thankful for…” 

By showing gratitude for small & simple things in your life, you begin to encourage more positivity & abundance into your life, as the karmic flow of gratitude grows!


Have a beautiful Thursday…if you need me, I’ll be waiting at the airport for my handsome present to arrive!!!

Charlotte xx

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Blood Orange & Almond Protein Cake

There is something about Orange & Almond Cake that screams ‘rainy afternoons in a coffee shop getting warm & fat’.

Absolutely devine.

Quite a few cafes now feature Orange & Almond Cake as their staple cake because most traditional recipes are gluten-free so are a mouth-watering alternative for people who suffer from gluten intolerances, using almond meal as the main ingredient (provided the baking powder etc is gluten free also). That being said, it doesn’t mean that most cafes use a ‘health nut friendly’ version; i.e most are laden with caster sugar as a primary ingredient. And as always, any recipe high in good yummy fats such as those coming from almonds do also tend to be quite high in calories. So you can only imagine my slight happy dance when this amazing recipe arrived in the inbox—>

Enter my favourite ingredient….PROTEIN! A high protein, moist, zesty cake, with just enough good fats to reap all the health benefits, and just enough whey to mimic the texture of a much loved original.

Chocolate Chilli Mango is one of those websites that I first stumbled upon when I began my journey into the world of ‘healthy’ alternatives. With a site packed full of things such as Protein Cheesecake with Mango, Wild Jaffa Cookies, and Whey Protein Bread (yes…bread…holy hell) it’s fair to stay I am still addicted! And when I asked the beautiful Viviane if she would mind sharing her recipe with Craving Clean, she was only too happy! So here you are…a simple, devine, beautiful cake. Enjoy!

Note: I used my much loved SP3 protein from Syn-Tec for the protein as it is a casein blend, and it worked beautifully!


Makes: 1 x 24cm cake, serves 12

Serving Size: 1/12

Use the best, sweetest oranges in season. I have used blood oranges, but navels or valencias will also work beautifully.

You can, of course, use 6 whole eggs instead of the 2 eggs and egg whites in the recipe but if, like me, you like a lighter cake, this version is a great option.

If you are lactose intolerant, substitute rice protein powder for the casein. This cake is gluten-free and is suitable for those on a FODMAP diet.


  • 480g whole blood oranges (2 large or 4 small)
  • 104 grams whole eggs (2 large)
  • 210 grams liquid egg whites*
  • 250 grams Natvia (or other granulated sweetener)
  • 170 grams almond flour
  • 80 grams micellar casein (substitute rice protein powder if lactose intolerant)
  • 5 grams gluten-free baking powder


Place the oranges in a saucepan and cover with fresh water. Bring to the boil and simmer over a low heat.

If the oranges are large, let them boil for 2 hours. If they are small, reduce the time to 90 minutes.

Drain the oranges and set aside to cool.

Preheat the oven to 190℃/375℉.

Line the base and sides of a 24 centimetre springform or loose-bottomed cake tin with silicon baking paper and set aside.

Quarter the oranges and remove any white pith and pips. Place the orange quarters in the bowl of a food processor with the eggs, egg whites, and sweetener. Process until smooth.

Mix together the almond flour, casein powder, and baking powder. Add to the orange egg mix in the food processor and process until smooth.

Transfer the batter to the prepared cake tin and smooth the top.

Bake for about 45 to 60 minutes, until golden and a skewer inserted in the centre comes out with just a few crumbs sticking to it.

Cool the cake in the tin before gently removing and transferring to a serving plate.

It is lovely served with a little extra “icing sugar” on top. Simply pulverise a little granulated Natvia or other sweetener in a food processor, until fine. Sift it lightly over the top of the cake just before serving.


Dedicating Thankful Thursday to this good old staple….you’re welcome 😉

Charlotte xx

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Vanilla and PB Protein Muffins

My new Thursday ritual….THANKFUL THURSDAY…inspiration from my gorgeous friend Asha Burnley (check her out at


More & more I am becoming aware of the power of gratitude; the concept that until we are truly thankful for what we already have & where we have come in life, we will never stop searching for that ‘something better’. Although I am a big believer that drive, determination & continually striving to be the best version of yourself correlates strongly with success in life, I am also starting to recognize that unless you appreciate the small opportunities that life presents us every single day, you will never be content to just ‘be’…to just ‘live’. It’s something I am working on…and I’ll get there 😉

“You can only grow from where you’ve been, if you first acknowledge where you are”

And as overwhelming as that all sounds….my ‘Thankful Thursday’  is quite simple…I want to send a massive thank you to my beautiful friends over at Syn-Tec Sports Nutrition!

Although I have been experimenting with baking with protein for a few years now, it’s ALWAYS something that is easier said then done. Sometimes the protein is too chewy, sometimes it’s too dry when cooked, and sometimes it just tastes plain weird! Since moving back to the beautiful Coffs Harbour, I haven’t cooked with my beloved Syn-Tec protein AT ALL! And man has it made a difference in my recipes. But, ever the supportive crew, today in the mail I received a gorgeous big yellow & red bag with……SP3!

SP3 is great to cook with as it’s predominately a calcium caseinate protein, offering a sustained release period, as well as added digestive enzymes (meaning it’s great for people who find they bloat easily with protein!) And quite simply…it’s AWESOME to cook with!


The guys at Syn-Tec have always been great supporters of mine, and their products are absolutely, undeniably some of the BEST on the market.  They are always happy to have a chat to you about what you need to reach your goals sooner, without being the ‘pushy’ sales type! I could go on….but click the above link, do yourself a favour & read all about them!

Now onto the exciting stuff…the recipe is one of those ones I love…where you pretty much chuck everything into the bowl & mix. But it works. It is also extremely low in carbs, but high in protein with some good fats added in for the extra health kick!


Serves 6. Prep Time: 10 minutes Cooking Time: 12-15 minutes


50g Syn-Tec’s “SP3” Vanilla Protein

40g almond meal

2 whole eggs, 1 egg white

1/4 cup agave syrup or honey

1 tsp vanilla extract

1/2 tsp stevia

1/3 cup Chobani 0% yoghurt

6 tsp natural peanut butter

1- Preheat oven to 160c fan forced. Grease a 6 hole muffin tin with coconut/macadamia/olive oil (my personal preference for cooking is coconut oil)

2- Mix all ingredients (except the peanut butter) well in a large mixing bowl with a wooden spoon

3- Spoon 1 tbsp mixture into the bottom of each tin, so it fills to half way.

4- Place 1 tsp of peanut butter into the middle of each hole, then another 1 tsp of mixture on top, so that the tins are filled 3/4 full.

5- Bake for 15 minutes, until golden on top. Transfer to a wire rack & leave to slightly cool. Serve with yoghurt & sugar free maple syrup!


Now I’m off to enjoy the wonderful day that is Coffs Cup! Sunshine, races, family & friends….my idea of a perfect day! So sending you all lots of happy & thankful vibes for a beautiful day too.

Charlotte xx

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Coconut & Raspberry Jam Muffins

I’ve been researching quite a few recipes lately involving chia seeds. If you haven’t been introduced to these black & white beauties…then stop being rude & go and say hi!


Chia seeds are super absorbent, so make great thickening agents for stuff like jams, pastes, and breakfast bowls, and become nearly ’gooey’ once soaked.  I have only ever used them in smoothies & breakfast bowls/jars, but wanted to venture out a bit!

The first idea was coconut jam drops…but I can never resist a good muffin craving, and lucky for me this created left over raspberry jam…so have a guess what my next recipe will be 😉

Chia seeds definitely deserve the accolade of ‘super food’ when it comes to nutritional value…for all those dairy warriors out there- did you now chia seeds contain five times more calcium than milk on a gram by gram basis?!

Chia Seeds: 631mg per 100g ———— Milk (1& Fat): 125mg per 100g

Check out some more  fun facts below from one of my favourite girls Jess Ainscough (a.k.a The Wellness Warrior):

1. Chia is gluten free

2. It is super high in dietary fibre, making it great for digestion and healing digestion issues.

3. It contains 20% Omega 3 ALA, making it a super food for the brain and heart. Chia has eight times more Omega 3 than salmon!

4. It boasts 20% protein

5. The protein is a complete protein with all 8 essential amino acids

6. It is high in antioxidants (It has a four times higher ORAC value than blueberries)

7. Chia contains five times more calcium than milk

8. Chia contains seven times more vitamin C than oranges

9. It contains three times more iron than spinach

10. It contains twice the potassium content of banana

11. It is food for healthy skin, hair and nails

12. It has a positive impact balancing blood glucose levels (making it awesome for diabetics)

13. Chia makes a great egg replacement. Just combine with water to form a gel, and add it to recipes that call for egg.

Ok enough talk…without further ad-do……

Coconut & Raspberry Swirl Muffins


Raspberry Jam

1 cup raspberries

3 tbsp chia seeds

¼ cup maple syrup

¼ cup boiling water

Add all ingredients into your magic bullet or blender, and leave to set in the freezer for 15 minutes (the other alternative if you’re super prepared is to soak overnight). Blend for 30 seconds and set aside.

*Note: when making chia gel, the typically ratio is 1 tbsp chia to 1/2 cup liquid. However with the addition of the raspberries above, there is enough liquid to make a nice thick jam.


1 cup gluten free flour

80g melted coconut oil

¾ cup desiccated coconut

2 whole eggs

1 tbsp arrowroot

¾ cup lite coconut milk

Pinch of Himalayan salt

2 tsp gluten free baking powder

2 tsp vanilla extract

½ cup Nativa granulated sweetener


1- Preheat oven to 180c. Grease an 8 hole muffin tray.

2- In one bowl, beat eggs, coconut oil, vanilla extract & Nativa for approximately 3 minutes with an electric mixer, until lightly fluffy.

3- In another bowl, add desiccated coconut, flour, baking powder, arrowroot, and salt, mixing well.

4- Fold the wet ingredients of bowl one into bowl two. Add half the coconut milk, mixing well, then the remaining half.

5- Pour into 8 muffin tins.

6- Dollop one tablespoon of raspberry jam onto top of each muffin, and swirl through with a skewer. Top with one tsp of jam.

7- Bake for 12-15 minutes, until golden and spring back at the touch.

Enjoy your Tuesday treat!

Charlotte xx
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