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There's no denying that this past week served as a taste for those warm, balmy summer days to come - and with that comes a whole new set of cravings. Here at TLSE, we love sweet treats that cool us down on a hot day in the office - ESPECIALLY when they are healthy.

Nutritionist Tata Kaff has got your summer cravings sorted, explaining the benefits of whipping up raw treats in the kitchen at home. Not only do you know exactly what's in them, but you can make sure your body is getting a nutritional boost too! Full of magnesium, fibre, and antioxidants, your immunity and gut health will get the bolstering they've been craving. From Coconut Pitaya to Pistachio Nicecream, these raw treats have no refined sugars in sight and will definitely satisfy those cravings.

Why not try...

Coconut Pitaya Nicecream (Serves 2) Craving something sweet but refreshing? This this creamy, oh-so satisfying coconut and pitaya nice cream is packed with antioxidants and basically tastes like summer in a bowl. Its core ingredient, pitaya, is a tropical fruit known for its vibrant red skin and superfood powers. Not only is it super low in calories, it's got tons of essential minerals, dietary fibre and Vitamin C and iron - so your body can get all the goodies your tastebuds are getting. Ingredients:

  • 4 frozen bananas

  • Chopped1/3 cup desiccated coconut

  • 1 handful raw macadamias

  • 1 tsp coconut nectar, optional

  • 2 frozen Amazonia Pitaya sachets

  • 1/4 cup frozen raspberries

  • 1/2 frozen mango


Combine all ingredients (except pitaya, raspberries and mango) in a blender, blend until smooth and creamy. Spoon approx. 2/3rds of the mixture into bowls and then add the fruit to the remaining mixture. Blend until smooth and add to bowls. Top with banana and/or coconut. Serve and enjoy.

Pistachio Nicecream (Serves 4) The perfect dairy-free alternative to pistachio ice cream - this is so easy to make containing just 5 key ingredients. To create the creamy texture you use a blend of frozen bananas and frozen coconut flesh, giving it a more subtle flavour so you can really taste the pistachio. Ingredients:

  • 4 frozen bananas

  • 100 grams frozen coconut flesh

  • 1/2 avocado

  • 1/2 cup pistachio nuts

  • 1/4 cup coconut milk

  • 1/2 tsp vanilla essence


Combine all ingredients in a high-power blender, blend until smooth and creamy. Spoon into an ice cream tray and place in the freezer for 30 minutes to an hour. Using an ice-cream scoop, scoop into Coconut Bowls and top with pistachio nuts.

Raw Choc Acai Slice (Serves 10-12) Perfect for whipping up as a clean mid-week treat or as a decadent and nutritious dessert, the base is made from a mix of nuts, shredded coconut, dates, cacao powder and buckinis, while the tasty chocolate middle layer gets is rich, velvety texture from cashews and coconut cream. By adding Acai Freeze Dried Powder, this slice truly is rich in Vitamin A & C, dietary fibre, and anthocyanins to support strong hair, skin and nails.



  •  1/2 cup buckinis

  •  1/3 cup macadamias (or cashews)

  •  1/3 cup shredded coconut

  •  5 medjool dates

  •  1 tbsp cacao powder

  •  1/8 tsp Himalayan salt

Chocolate Layer

  •  1 cup cashews (soaked for 1-2 hours)

  •  1/2 cup coconut cream

  •  2-3 tbsp cacao powder

  •  2 tbsp maple syrup

  •  1 tbsp coconut oil

  •  1 tsp vanilla essence

  •  1/4 tsp Himalayan salt

Blueberry Coulis

  •  1 cup organic frozen blueberries

  •  1 tbsp maple syrup

  •  1/2 cup orange juice

  •  1/2 tsp vanilla bean paste/powder

Berry Layer

  •  3/4 cup cashews

  •  1/3 cup coconut cream

  •  1/2 cup frozen blueberries

  •  1 tbsp maple syrup

  •  1 tbsp Raw Acai Freeze Dried Powder

  •  1/2 tsp vanilla essence


Firstly, prepare the blueberry coulis. Combine coulis ingredients in a saucepan and place over medium heat. Simmer for approx. 5 minutes, stirring occasionally. Set aside and allow to cool. Combine all ingredients for the base in a high-power blender and blend until smooth. Press into the base of a greased and lined spring form cake tin and set aside while you make the chocolate layer. Drain and rinse-soaked cashews and place in blender with remaining ingredients for the chocolate layer, blend until smooth and creamy. Spoon on top of the base and place in the

freezer for at least 30 minutes. Once the cake has slightly set, spread coulis on top of the chocolate layer and return to freezer. Combine all ingredients for the blueberry layer in blender, blend until smooth and creamy. Spoon on top of the blueberry coulis and return to freezer for 4-5 hours or until set. Allow to thaw before serving and serve with fresh blueberries and/or a drizzle of melted chocolate.

Vanilla Maple Collagen Cheesecake (Serves 8) With zero refined sugars, this good-for-you cheesecake contains Type I & III Marine Collagen, Vitamin C, Iron, Zinc and 24g of organic sprouted and fermented plant protein. With plant-based enzymes, this treat is great for digestion while enhancing collagen production to support healthy hair, skin and nails – so you can glow from the inside out.



  •  1/2 cup cashews 

  •  1/2 cup buckinis 

  •  1/2 cup shredded coconut 

  •  5 medjool dates

  •  1/2 tbsp coconut oil (melted)


  •  1 1/2 cups macadamias and/or cashews (soaked for 2-3 hours) 

  •  3/4 cup coconut yoghurt 

  •  2-3 tbsp Raw Protein Collagen Plus

  •  2 tbsp maple syrup 

  •  2 tbsp hulled tahini 

  •  1 tbsp coconut oil 

  •  1 tbsp mesquite powder (optional) 

  •  2 tsp vanilla bean powder 

  •  1/4 tsp salt 

  •  1/4 cup filtered water 


  •  50 grams melted dark chocolate (dairy-free or vegan if needed)


Combine all ingredients for the base in a high-power blender and blend until smooth. Press this mixture into the base of a greased and lined spring-form cake tin and set aside while you make the filling. Drain and rinse-soaked cashews (or macadamias) and place in blender with all remaining filling ingredients (except chocolate), blend until smooth and creamy. Spoon the filling on top of the base. Place in the freezer for 4-5 hours or overnight to set.  Remove from freezer and drizzle with melted dark chocolate. Garnish with coconut flakes, serve and enjoy.

So, instead of reaching for those store-bought snacks that sometimes have more nasties in them than nutrients, why not try your hand at these super easy recipes?


WORDS | Brittany Ross

IMAGERY | Amazonia



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