Gluten Free Apple Crumble #yum

Im so excited to share this delicious recipe with you today!

Created by Angie Cowen from Love life and Gluten free….

Gluten Free Apple Crumble:



As well as being a tasty and warming dessert, I love having any leftover crumble for breakfast through winter. It’s warm both in temperature and with its gentle use of ginger, cinnamon and nutmeg.

Gluten free, grain free, vegan
(Serves 8) 


Apple Filling
  • 7 large red apples, peeled (approx 1kg)
  • 6 Medjool dates, large soft variety – pitted
  • 1 tbsp finely grated ginger
  • 1 tsp cinnamon (ground)
  • Zest of 1 medium lemon
  • Pinch of Himalayan crystal or Celtic sea salt
  • 2 cups fresh or frozen blueberries
  • 2 tbsp tapioca or true arrowroot to thicken
  • 3 tbsp tapioca or true arrowroot
  • 1 tsp cinnamon
  • 1 tsp nutmeg
  • 2 tbsp coconut sugar or maple syrup (real)
  • 3/4 cup roughly ground almonds
  • 3/4 cup desiccated coconut
  • 1/4 cup extra virgin coconut oil (melted)
  • 2 tsp natural vanilla essence


  1. Peel and core apples, then cut into rough 1-2cm cubes. Place apples in medium/large saucepan with about 1/2 cup water and gently simmer, covered on a low heat. Rotate apples bottom to top every so often until apples are just tender but not mushy (usually 10-15 minutes once water is steaming). Add berries and mix evenly. Once berries are warmed through, add tapioca and stir well (you will see the liquid thicken). Cook for a further minute, stirring often, then remove from heat. At this stage, preheat your oven to 180°C.
  2. Finely chop dates and combine them with lemon zest, ginger and cinnamon and mix well. Toss through the apples and set aside.
  3. Combine coconut sugar, tapioca, almonds, desiccated coconut, cinnamon and nutmeg in a medium bowl and mix well.
  4. Melt coconut oil and add to dry ingredients along with the vanilla essence. Combine so that the oil is evenly distributed amongst the mix.
  5. Place apple mix evenly in medium pie dish. Spread crumble mix over top of apple and bake for 15-20 minutes, or until crumble topping is lightly browned.
  6. Serve


You can…be Happy

Have you ever met those people that are so happy it can sometimes make you feel ill at ease? You wonder where this endless energy comes from, the positive outlook, you contemplate the way that you want to be around them more because it makes you feel better too? {that answer is simple, they radiate love}

‘I have found that if you love life, life will love you back.’ Arthur Rubinstein


From what I have been told, the messages I am now getting (& I feel it) I am now one of these people. I actually LOVE life. I am now one where every problem is an opportunity, I possess a ‘can do’, ‘will do’ attitude, and sport the ‘I wont quit’ determination.

This is me now, grateful for every day. Every possible opportunity. Every moment. Not a day goes by I dont feel blessed, feel my heart fill with love and gratitude for everything I have created.

This wasnt always so, I used to live in the darkness and saw no reason for life itself. I gave the purpose of my life, my heart and my soul to another person, needless to say when that didnt work out I wasnt left with very much. I didnt want to live. It has taken time, and hard work, but I have found my very own happiness.

Through cultivating a sense of self, appreciating who I am, exactly as I am, not worrying about what happens tomorrow or when I reach the goals I set for myself, but now. Here, in this moment. I have cultivated an attitude of gratitude. For everything and everyone in my life, now, the past and yet to come. I have made peace with my past, the person who I used to be that wasnt necessarily good, and acted in ways that are the opposite. My past does not define me. Through taking the time to find myself, I have found my passion, my pure purpose in life.


I have become my own best friend. Without speaking from ego, I love the person I am, that includes the extra 5kg, the facial lines of wisdom, signs of my life, the cellulite, the grey hair…these things are all me. I have learnt to understand my emotions, to actively change my thoughts, and to live every day blessed. To trust myself and the decisions I make, and know that its ok to make mistakes.

You can create your very own happiness.

Be Well; the Project is my 21 day program designed to introduce you to the healthy habits I use every day to live my life content, in bliss…happy (and healthy).

This project is about becoming the best version of yourself, after all the best & priceless relationship you will ever have is with yourself. You are your best investment. It is not a diet plan; however there will be personalised nutritional advice. Together we will find healthier, manageable options to enhance the life you are living. Whether you choose the program for weight loss, after an emotional upset, or just to feel better, together we will work towards your goals.

‘Be happy with what you have and are, be generous with both, and you won’t have to hunt for happiness.’ William E. Gladstone

The program is 4 weeks long and is divided as follows:

Intro week: Responsibility and awareness. Begin your journey by completing daily awareness forms, understand how food makes you feel, evaluate your energy levels. *Upon completion of each week you will send your completed forms to me. I will then provide a personal recommendation for the following week. Week 1: Mind. Learn to focus your mind with tips and tools. Plant seeds of positivity and create a healthy mindset to ensure success of the lifestyle change. Learn to change your automatic thought patterns.

Week 2: Body. Personalised nutrition and exercise advise. Nutrition consultation & begin to alkalise. Find what works for you. Learn to appreciate the beauty that your body is. Understand how to listen to its cravings and how to eat for your hormones.


Week 3: Soul. Learn the art of Self-love and balance. Take time for yourself. Cultivate a sense of self trust, belief. Practice gratitude and acts of kindness.


‘Happiness is when what you think, what you say, and what you do are in harmony.’ Mahatma Gandhi




The 4 week program is $100.

If you would like to partake in the program, please email me

I would love to work with you and be a source of support.

‘Happiness is not something ready made. It comes from your own actions.’ Dalai Lama


Love & light, Charlie x.

There is light & greatness within us all, are you prepared to be more of the gorgeous creation you already are?


Detox your relationships.

It seems to me we are limiting ourselves with the company we keep. Just like how we become what we eat, we are only as strong as those we surround ourself.

‘I think it’s important to get your surroundings as well as yourself into a positive state – meaning surround yourself with positive people, not the kind who are negative and jealous of everything you do.’ Heidi Klum




Do you want love and support? Are you loving and supportive? Whatever it is that you need you must become. Take a moment and evaluate your circle. The people who are closest to you, who influence your choices and actions. Are they positive? Are they supportive? Do they care about your wellbeing? Are they understanding? Are they respectful? Do they guide you in the right direction? Do they have your best interests at heart?

I have found that allowing people to move through my life is one of the most difficult things to do. You see some people are only meant for a moment, some for a lifetime.

“7 things negative people will do to you. They will… 
1. Demean your value;
2. Destroy your image
3. Drive you crazily!
4. Dispose your dreams!
5. Discredit your imagination!
6. Deframe your abilities and
7. Disbelieve your opinions!

Stay away from negative people!” 

Israelmore Avivor

If you have those toxic (negative, disrespectful, ‘take’ mentality) people in your life, how do you expect to reach your potential? Toxic people are toxic. To you. Your life.


Detox immediately. You are the only one who has the power to make decisions in your life. You can wake up in the morning and choose to hit snooze or choose to get your body moving. You can choose to think it will be a beautiful day. You can choose what behaviours you accept. Every choice you make will create your life.

Make better choices. I used to carry a bucketload of guilt and sadness when I would distance myself from people.

“Someone who smiles too much with you can sometime frown too much with you at your back.” Michael Bassey Johnson

I would keep trying, giving people the benefit of the doubt, hoping and holding into thoughts of the goodness within is all. Truth is we are all on different life rhythms. Let go of those who are trying to hold you down, and let yourself be free. Just let go with love and light, wish them well and realise they were only for a moment. Let go with no guilt and surround yourself with the people who lift you higher (no guilt, it is a natural progression in life as we each change).


Detox. Because people have the power to influence you, but only you have the power to decide and choose what you want and what is acceptable behaviour. Be strong. I can promise the more decisions you make to let go and move on from people who no longer have your best interests in their heart, the closer you are to finding the ones who do.

‘Once you replace negative thoughts with positive ones, you’ll start having positive results.’ Willie Nelson



I am so grateful for every person in my life, the good and the not so, in this moment and the previous. For you have all contributed to the person {& I finally love who} I have become today.

‘Good for the body is the work of the body, and good for the soul is the work of the soul, and good for either is the work of the other.’ Henry David Thoreau

Love & light, Charlie x.

Do you have toxic people in your life? Have you successfully detoxed? Are you happier?

To enter to win this gorgeous ‘NOTOX’ box, please write a comment about your experiences with people detoxing.


Thursday Treat…Dark Chocolate Chip & Goji Cookies




I was lucky enough to have these little bite sizes of delicious made for me last weekend; I just HAD to share the recipe.

Dark Chocolate Chip & Goji Cookies

(Yes, I am wildly, insanely, head over heals in love with Goji Berries & Dark chocolate, definitely on my Top 10 list right now).


Recipe Kindly provided by Shaaron Williams.



‘A healthy outside starts from the inside.’ Robert Urich


Preparation time: 10 minutes Cooking time: 12 minutes


1 1/2 cups almond meal (or almond flour)

1/4 cup unsalted butter, room temperature (I use organic butter)

1/4 Himalayan pink salt

Stevia to taste

2 egg whites

1/2 teaspoon vanilla extract

1/4 cup dark chocolate chips

1/4 cup Goji Berries


To prepare:

Preheat your oven to 180 degrees. Line a tray with non-stick baking paper. Get a large bowl and a wooden spoon. Mix the butter, salt & stevia together, then mix in the beaten egg. Add the almond meal (or almond flour) and vanilla extract, continue to mix. Fold in the chocolate chips & goji berries. Roll the dough into small balls (about an inch) and press them down gently onto the tray. Bake for 12-15 minutes until they’re golden brown. Remove the cookies from the oven and let them cool before moving. Store at room temperature in a sealed container.

Recipe makes 12 cookies



If you are like me, I crave a little tender sweet loving (treats) every now and then…and these are the perfect little indulgence, with no guilt (however I will warn you, be careful of having them to accessible…I found myself on ‘auto pilot’, back into the kitchen several times for these).

What made these even more special, is that they were made with love. It is well researched in the Macrobiotic diet that the emotions of the chef/cook whilst preparing the food are infused into the meal.

Think about it, have you ever whole heartedly/lovingly created the ‘perfect’ dinner, one that you were actually excited about, sourcing fresh ingredients, planning the complimentary wine, dessert, the evening? Prepared a meal for a loved one? This food is infused with love. You can fel it, and it creates feelings of happiness, warmth and belonging when consumed.

‘My personal goals are to be happy, healthy, and to be surrounded by loved ones.’ Kiana Tom

Like anything you do, I recommend not doing something because you ‘have’ to, do it because you want to. Something so small, like some delicious dark chocolate chip & goji cookies can brighten someones day.

Be kind. Give more. Share more.

Everyone deserves a little loving (and what better way to show you care by treating your loved ones to some healthy treats that are good for them on the inside?)

Have a beautiful day.

Love & Light, Charlie x.

‘Treasure the love you receive above all. It will survive long after your good health has vanished.’ Og Mandino



Thursday treat…(healthy) Chocolate Beetroot Cake

As the weekend gets closer, and perhaps you are contemplating some ‘treat’ baking…I am sharing this (AMAZING) recipe with you.

Courtesy of The Nutrition Guru and The Chef. (with love).


Healthy Chocolate Beetroot Cake


Healthy: This cake is full of fibre, vitamin E, and antioxidants, it can also be adjusted to be gluten-free very easily. It does contain sugar and fat, although olive oil (a heart healthy oil) was used as a substitute for butter.


Cake Ingredients:

  • 85 grams Dark Chocolate
  • 3 medium Eggs (free range is best)
  • 300 grams brown sugar
  • 240 ml Olive Oil
  • 300 grams Cooked Beetroots (see method below for how to cook the beets)
  • 1 teaspoon Vanilla Extract (or 1tbsp vanilla essence)
  • 30 grams Cacao Powder
  • 200 grams Almond Meal (or plain flour)
  • 1 1/2 teaspoon baking powder (or gluten free baking powder)
  • 1/4 teaspoon salt



What you didn’t know about Beetroot:

Contains magnesium, iron and pottsaium as well as Vitamins A, B6, C and Folic acid (essential for normal tissue growth). Full of carbohydrates (healthy), protein, antioxidants and soluble fibre (digestion), Beetroot is great for boosting energy, improving blood flow and oxygen to the brain and assisting muscle strength.

Beetroot has a high content of nitrates which produce nitric oxide. Nitric Oxide widens blood vessels and lowers blood pressure. This makes it great to assist in lowering the risk of heart disease and high blood pressure (also a brilliant natural ‘pre-workout’).

The colour, Betacyanin is an antioxidant (we love these, fighting free radical damage).

*Fun fact; since Roman times, Beetroot has been known as an aphrodisiac…Get your loving on and make this for someone special.


  • Pre heat oven to 180 degrees celsius.
  • To cook the beetroots, wash thoroughly and place in a pot full of cold water. Bring pot to the boil and cook the beets until soft when poked with a knife (approx 30 minutes though this depends on the size of the beets).
  • When cooked, run the beets under cold water in the sink and rub off the skins.
  •  Blend or mash the beetroots until slightly smooth but still some ‘chunks’ remaining.
  • Reserve the water that you cooked the beetroots in (it will be bright red!) and re-use to cook rice, lentils etc (it will turn rice a lovely fun red colour).
  • Melt the chocolate (85grams) over a double boiler (or place the chopped chocolate in a bowl, cover with cling film and microwave on low for approximately 1 minute until chocolate has just melted. When you remove from the microwave, stir quickly to melt any pieces that are still solid).
  • In a separate bowl, whisk together the eggs, sugar and oil.
  • Slowly add the cooked beet puree , the melted chocolate and vanilla into the egg mixture.
  • Beat just until combined. Don’t over work it.
  • Sift the cacao. Add this and the almond meal (or plain flour), baking soda and salt to the beet batter.
  • Fold just until everything is combined. Don’t over mix the batter.
  •  Spread a teaspoon of butter or oil over the surface of a 10 inch cake pan. Sprinkle some flour all over, and tap out the excess. Pour the cake batter into the prepared cake tin.
  • Bake for approximately 50 minutes.
  • Cake is ready when a tooth pick or skewer inserted in the middle of the cake comes out clean. Baking time may vary depending on the pan and oven you are using.
  • Remove from oven and leave to cool in the pan.

While the cake is baking, work on the  frosting:

Ingredients for the cream cheese icing (optional):

  • 1 cup cream/reduced fat cream/light cream
  • 1 cup of  Cream Cheese/ reduced fat cream cheese such as Philadelphia ‘5% fat’
  • ½ cup Icing Sugar or honey
  • Plain chocolate bar for chocolate shaving decorations


  • Place the cream in a bowl and whip to soft peaks.
  • Add the icing sugar and cream cheese and beat until combined (Add more or less sugar until the desired taste).
  • You can also use variations of this icing, by adding 1/2 cup cocoa or half a cooked blended beetroot.
  • Using a potato peeler, hold the chocolate bar in one hand and use the peeler to shave off curls of chocolate. Sprinkle these on top of the cake to decorate.


Want more delicious, nutritious recipes?

Go to: or like their page on facebook.

I am adding this to my ‘to bake’ after my Be REAL Cleanse (6 week countdown)…YUM!

Love & Light, Charlie x.



Raw Chocolate Protein Mousse

Thursday Treat!

I should let you in on a secret…I have a love affair with food…every single type of food, I absolutely delight in its pleasure. Now as I am currently preparing for a Fitness Model competition, I am monitoring my daily intake, Macros (food qualities) and Insulin levels, so my sweet treats are now a weekly treat. Needless to say, I get (just a LITTLE) excited when its my Sunday relax, rest & TREAT day.

You may have seen or heard of people who completely binge eat when they get their ‘cheat’ meal, eating to the point of distension and disgust with yourself (yes, I have experienced this). I now prefer a ‘treat’ meal; something that is rewarding for my body, yet still as clean as possible, rather than a dirty ‘cheat’ meal.

“A fit, healthy body—that is the best fashion statement”  Jess C. Scott


Treat Vs Cheat:

Treat: an event or item that is out of the ordinary and gives great pleasure.

Cheat: act dishonestly or unfairly in order to gain an advantage.

The words alone have immense psychological difference…You treat yourself as a reward for your hard work (followed by satisfaction, sense of wellbeing and contentment), you cheat because you feel restricted (which is then followed by guilt, disappointment, and regret).

“It’s up to you today to start making healthy choices. Not choices that are just healthy for your body, but healthy for your mind.”   Steve Maraboli




A delicious, nourishing, rewarding Treat meal (be warned; it tastes so good, it’s always best to share with a loved one; SHARING IS CARING)

RAW Chocolate Protein Mousse



20 Medijool Dates (pitted)

2 cups Pecans

1 cup Almonds

2/3 cup Cacao (my favourite Superfood, high in antioxidants…no guilt!)

3 tbs Coconut oil


4 RIPE Avocados

2 cups Raw Cacao

1 cup Rice Syrup

2  tsp Vanilla

2 tsp Balsamic Vinegar

4 scoops BNRG ProtoWhey Chocolate

1/4 cup water


Add Base ingredients (Almonds, Pecans, dates, Cacao & Coconut oil) into the food processor. Process until its well blended and sticks together. Press down firmly and evenly  into a spring form dish.

Add all filling ingredients (Avocados, Raw Cacao, Rice Syrup, Vanilla, Balsamic vinegar, Protowhey and water) into the food processor, process until you get a thick mousse consistency. *If you want to make this ‘cleaner; use 1 cup water instead of the Rice Syrup, you may need to add 1 tsp of coconut oil for consistency).

Spread the Mousse mix evenly over the base.

Top with any topping of your choice; Cacao nibs, raspberries, strawberries, coconut.

Freeze for 2 hrs. Remove from freezer 10 minutes prior to serving.



Hope you have an absolutely gorgeous day!

Love & Light, Charlie x.


Liquid Gold; Vitamin B

There are some things in life that just make you feel ‘happy’. For me, a daily dose of Liquid Vitamin B does that. In fact, I will notice when I’m not getting enough, (or perhaps may have been slightly lazy and ‘forgotten’ to take it) as I will feel generally in a ‘slump’/unmotivated/no energy.


‘The greatest wealth is health’

So, Vitamin B, what’s so great about it? How can it be so good, to deserve to be referred to as Liquid Gold?

Firstly Vitamin B Is a water-soluble group of 8 vitamins that are essential for energy production, red blood cell production and my favourite; managing stress. Considering there are 13 Vitamins essential for body functions, the Vitamin B group contains 8; I would rate it relatively important.

  • Vitamin B1 (thiamine)

Essential for ATP (energy) production from (glucose) Carbohydrates and plays a role in the nervous system.

Food Source: dark green leafy vegetables, fortified whole-grain cereals, Almonds, Lentils.

  • Vitamin B2 (riboflavin)

Promotes growth, metabolism and healthy vision.

Food Source: Milk and milk products such as yogurt and cheese are rich in riboflavin.  Asparagus, spinach and other dark green leafy vegetables, chicken.

  • Vitamin B3 (niacin or niacinamide)

(My #1 favourite of the B group) Plays an essential role in the metabolism of Glucose, fat and alcohol. It is also essential for good skin & digestive system health. (Often used in professional skin care products to calm, heal and promote optimal skin health).

Food Source:

  • Vitamin B5 (pantothenic acid)

Assists metabolism of food. Plays a role in the nervous system and skin.

  • Vitamin B6 (pyridoxine, pyridoxal, or pyridoxamine, or pyridoxine hydrochloride)

Also referred to as ‘the Mood’ Vitamin, B6 assists normal brain function, immune system and health, and steroid hormone activity.

Food Source: Poultry, seafood, bananas, leafy green vegetables such as spinach.

  • Vitamin B7 (biotin)(vitamin H)

Required for energy production,  fat & glycogen synthesis

Food Source: Salmon, Avocado (small quantities in fruit in vegetables).

  • Vitamin B9 (folic acid)

Required to form red blood cells which deliver oxygen throughout the body. Folate is suggested when planning a pregnancy or pregnant as it promotes DNA synthesis and cell growth (can also lower the risk of Spina Bifida in the baby).

Food Source: Leafy greens such as spinach and turnip greens and other fresh fruits and  vegetables (think Foliage).

  • Vitamin B12 (various cobalamins; commonly cyanocobalamin in vitamin supplements)

Essential for the Nervous system (protects the Myelin surrounding the nerve cells). Great for stress, depression, nervous disorders. Energy production (conversion of Glucose from carbohydrates into energy), can promote ‘good’ overall health.

Food source: Fish, Cheese, Eggs.


Being a water-soluble Vitamin it is easily flushed through & destructed in the body (the body can only store B12 & folate in the liver). It is easily destroyed when cooking  and processing food. Stress, alcohol, and poor diets will all deplete (attack) your Vitamin B levels. sugar directly attacks Vitamin B3, reducing its effect.

Vitamin B has been tested and studies are continuing about the effects of Vitamin B to assist depression and anxiety, Vitamin B12 and Folate in particular. Participants who received Vitamin B daily, were more successful at treating the symptoms of depression then those who didn’t. B vitamins are also essential for the production and proper functioning of several neurotransmitters including dopamine (the feel good hormone, pleasure experience).

Feeling stressed? Try incorporating Vitamin B every day (commit, change takes time), and see how you feel. As vitamin B is essential for energy production, normal brain function and Dopamine, it has been acknowledged to reduce stress levels.


Signs that you may be deficient:

*Low energy levels, fatigue.


*Dermatitis, Excema (a general redness over the face particular around the corners of the mouth).

*Stress; ‘on edge’ feeling.

‘To keep the body in good health is a duty, for otherwise we shall not be able to trim the lamp of wisdom, and keep our mind strong and clear. Water surrounds the lotus flower, but does not wet its petals.”  ~Buddha


You can have your levels checked at you local GP, if you are deficient they may choose to ‘inject’ Vitamin B (approx. 3 months supply).

I chose to use Liquid Vitamin B (as I’m a little sensitive to tablets) and I believe that Liquid absorbs faster (for myself, remember we are all individuals, find out what works for you).

Now, I’m off to get my morning ‘happy’…

Have a gorgeous day.

Love & Light, Charlie x.

*Please remember; It is important not to self-diagnose a vitamin deficiency because some vitamins can be toxic if taken incorrectly. See your doctor or dietitian for advice.


Guilt Free Clean Caramel Slice

A Caramel Slice with no guilt? Is this possible?!

Well, as I am getting a little creative in the kitchen, I made a RAW, Sugar free, Gluten free and Diary free Caramel Slice over the weekend, it wasn’t too bad but my creative mind was thinking; how could this be better

The answer…Proto Whey Protein!

A Caramel slice including Protein, Good Essential Fatty acids, antioxidants and natural sugarsMAGIC (excellent energy source before a workout)!

your stomach shouldn't be a waste basket 1

For those that know me, I have had a love affair with the protein that is Proto Whey (BNRG), and have actually had to break up with the delightful deliciousness that it is! (But, just for you my lovely readers, I revisited my love, and wow, still as good as it always has been!)

So, the Guilt Free Clean Caramel Slice Recipe….



*Try to use Organic where possible.


3/4 cup organic Walnuts

3/4 cup organic Almonds

1 Medjool date

2 Scoops Vanilla Proto Whey (I used The Pept 1 version for Thermogenic effects)

3 Tbsp Coconut oil (Good fats)

1 Tbsp manuka honey (or Rice Malt syrup)

1 Tbsp water

Caramel filling :

10 x Medjool dates

1 Pinch of Himalayan Salt

1 Tbsp Manuka Honey or Rice Malt Syrup (Sugar free)

2 Tbsp Coconut oil

Chocolate topping:

2 x Scoops Chocolate Proto Whey (again, I used the Pept 1 version for thermogenic qualities)

1Tbsp Cacau (Antioxidant)

1 Tbsp Coconut oil

1 Tbsp water



Base: throw all ingredients in a food processor, mix until well blended. Press into a lined tray or plastic moulds (available in cooking stores or online, you can even get cute shapes).

Caramel: throw all ingredients in the food processor, mix. You will need to stop on several occasions to break up the caramel, until you get a nice even consistency. Spread over the base.

Topping: in a bowl, mix all ingredients until well blended (add more water if the icing is to thick, I am a chocolate lover) and smooth over the Caramel layer.

Place into the freezer for 30 minutes and ENJOY.

NBB: don’t forget to share your lovingly made creation with friends and family (sharing is caring), and sometimes we all need a sweet treat.

*I nominated myself for best Area Manager and delivered these little goodies to some of my clients (gets me periodically in the good books).


Love & light, Charlie x.

P.s Thank you. Every day, you inspire me to be more.


Please note: Images and recipes are Copyright to Nourish.balance.breathe. Im more then happy for you to share this recipe, but please ensure it is accredited to Nourish.balance.breathe. Thank you 🙂 x.