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


In the kitchen with Good chef/Bad Chef; Zoe Bingley-Pullen

I was lucky enough to be invited to attend an afternoon at cooking class with the beautiful and talented Zoe Bingley Pullen, a nutritionist and chef, infamous on the Channel ten show: Good chef, bad chef.

Zoe is also an author, presenter & educator, and has recently become a mother (yes, she is a superwoman, one worthy of my new crush).

To celebrate the launch of its new blended milks, Vitasoy partnered with ambassador Zoe Bingley-Pullin and foodie heaven, Williams & Sonoma (an absolutely stunning kitchen that would make anyone want to learn to cook), to run an exclusive interactive cooking workshop for influencers to experience the new products first-hand.

Zoe makes healthy cooking easy.


Im not sure if you feel the same way, but when you watch chefs prepare food its like a production you cant take your eyes away from, from their ridiculous chopping skills that when replicated look anything but elegant to her amazing simple and effective way of crushing fresh garlic…without garlic fingers (yes small things amuse my mind, but you cannot tell me youve not struggled peeling garlic!Often I find it put in the too hard basket and use pre prepared product #lazy).

I had to share with you the Cashew Nut Fritter served with a salsa topping and Rocket salad:


Prep time: 10-15 minutes

Cooking time: 10 minutes

Serves: 10-12 fritters

Ingredients for cashew fritters:
1 1/2 cups of raw cashews, finely ground

1/4 cup Vitasoy Soy & Almond Milk 
1/2 a bunch of fresh basil, finely chopped (alternatively use 2 dessert spoons of dried basil)
1/2 a large onion, finely chopped
1 egg, lightly beaten
1 tbsp. of Tamari soy sauce
Small amount of olive oil

Ingredients for salsa topping:
1 tomato, diced
1 tbsp. of Tamari soy sauce (alternatively use 2 pinches of salt)
2 tsp. tomato paste (gluten free)
2 cloves garlic, crushed
20g fetta or goats cheese (optional)



Cook onion in heated olive oil until soft. Combine the cooked onion, cashews, Vitasoy Soy & Almond Milk, basil, Tamari soy sauce and egg in a bowl. Stir until thick and sticky.
Use a dessert spoon to form fritters and cook in a pan on medium heat for 5 minutes each side, with a little olive oil.

Sauté the tomato and garlic in a pan for about 10 minutes, or until pureed. Add the tomato paste and Tamari soy sauce.

Serve the fritters on a plate with tomato sauce on top. Place slivers of
fetta/goats cheese on top of tomato sauce and garnish with fresh basil
leaves or coriander.

Serve with a green salad.


About Soy…

Vitasoy ambassador, nutritionist and co-star of Channel Ten’s Good Chef Bad Chef, Zoe Bingley-Pullin, says:

“The hardest part about a new product can be experiencing it for the first time, and knowing what to do with it! Vitasoy Soy & Almond Milk is made from Australian grown whole soybeans, combining the great taste of almond with the nutritional benefits of Vitasoy Soy Milk.

Vitasoy Oat & Almond Milk is made from Australian grown oats, which contain beta- glucan. It combines the great taste of almond with the nutritional benefits of Vitasoy Oat Milk. Research shows as part of a healthy diet low in saturated fat, 3g of beta-glucan each day canhelp lower cholesterol absorption.

“Neither of the new blended milks with almond contain any artificial colours, preservatives or flavours, which is great because I’m a big advocate for checking nutrition labels and knowing exactly what you put into your body.”

“As we’ve seen too, Vitasoy’s new blended milks with almond are really versatile. Not only are they tasty on breakfast cereals and in smoothies, they can also be used as a dairy alternative in many recipes. This is great for health conscious Australians, who can enjoy a milk alternative without compromising on taste.”

Honestly I devoured these Fritters (Cashew nuts are one of my greatest loves ;), why not make it for someone special this weekend 😉

Make friends with your kitchen. Your body & soul will love you for it.

Love & light, Charlie x.

Be sure to check out the website for lots more delicious recipes, including buckwheat pancakes which Im planning for my Self Love Sunday.


Monday Motivation; Health Synergy

You know when you just crush on people? Or in this case, their Instagram page, everything they do, their style & grace… I’m completely rushing on the Mother & daughter team that together make @Healthsynergy.

{So much so that I am utilising their style & beautifully creative eye for my brand}

In the true essence of my brand belief (#sharelove) it was only right that I share these beautiful woman with you.

‘Remember that the happiest people are not those getting more, but those giving more.’ H. Jackson Brown Jr.




Charlie: You are successful business owners and the creators of Health Synergy, what do you attribute this success to?

I think the most important thing is to do something you love and for me, cooking and photography are two of my greatest passions – it really isn’t work!

I also believe that working with my Mum has been a major contributing factor to our success as it has enabled us to combine our skills and work as a team on this new business endeavour. My Mum is a naturopath and wellness/executive coach, which inspired my passion for health. As for me, I am a student of Media and Communications at the University of Sydney so this business has been a great opportunity for me to learn about different social media platforms, in order to for us to get our message out there.

‘To succeed, you need to find something to hold on to, something to motivate you, something to inspire you.’ Tony Dorsett


{How amazing are these!!! This is a simple yet easy healthy recipe by Health Synergy…Fruit and Coconut water, perfect for Summer. Who said being healthy was hard?}

Charlie: When did you decide you wanted to be involved in the wellness industry?


As a student, I think it is very difficult to know exactly what you want to do.

Leaving school in 2012, I knew I either wanted to work in the fashion industry or the health/wellness industry. In order to discover more about both areas, I applied for an internship in fashion marketing and simultaneously, begun to build Health Synergy with my Mum. Over the past two years, I have learnt that my true passion lies in health and being able to inspire others to start a healthier lifestyle, however the skills I have learnt in fashion marketing have been highly valuable and have been applicable to our own business.

‘There is incredible power in the arts to inspire and influence.’ Julie Taymour




Charlie: What inspired you to follow your passion?

Given that my Mum is a naturopath, I have always been relatively healthy and brought up with whole and nourishing foods, but it wasn’t until I was about 15 that I started to become personally interested in health and wellbeing.

After finishing school, a friend and I decided to start a food Instagram page, which started as a bit of a joke, but became something we really loved doing. Over a period of about 6 months, we were able to build a following of approx. 2000 people, however, our account was then hacked. About a year later, my Mum and I decided to start building the Health Synergy Instagram page, sharing lots of our favourite recipes via our blog (, as well as doing lots of experimenting to create new ones.

From the beginning, we have received a lot of encouragement and support which was very motivating. I can’t imagine not doing this as it has become such a big part of our lives.

‘Good actions give strength to ourselves and inspire good actions in others.’ Plato

Charlie: How do you feel as an inspirational figure/mentor?

I think receiving emails and comments from people to say that they’ve enjoyed remaking our recipes or that we have inspired them to start a healthier lifestyle is truly the biggest motivation. I feel honoured to be considered an inspiration – it makes our job incredibly rewarding.
health synergy1

{Yes, this is my ridiculously amazing caramel and Choc/peanut slice pictured}

Charlie: Has there been any challenges along your journey?

I think with any business, there are always going to be a few obstacles along the way. It has been a big learning curve and over the short time we have been doing this, I think we have both learnt a lot. I can see a dramatic difference in my photography from when we began to now, we are constantly working to perfect our recipes and my Mum has learnt to write nutritional information in a way that is easy to understand. At first, I had to send them back for her to rewrite in English!

Charlie: How do you maintain balance between your Career and personal health?

I am a student which does allow me greater flexiblity as University contact hours are minimal. This has been a great advantage in enabling us to grow our business as even though we love what we do, it has been very time consuming, from the actual creation and photography to uploading the recipes onto our blog.

Charlie: What do you believe are the keys to success in business?

I believe the key to success is being passionate about what you do, as well as making sure you are able to put in the time and hard work. I think it is important to give 100% to whatever you do, ad when you are truly dedicated and committed to your work, success will follow.

Charlie: What is your advice for anyone who has a dream?

My advice would be to follow your dreams, no matter what they are. If you love what you do, the chances of success are dramatically higher and more importantly, you will be happier if you are doing something you enjoy.

Charlie: What can we look forward to next from you?

Our next endeavour is to create our very own Health Synergy App, with access to all our recipes, nutritional information and more. We have been talking about it for a while and are now at a stage where we are able to begin. We are hoping it will be available in early 2015 but will keep you posted!


{I just might be remaking the above for a special date this weekend 😉 #luckyman}

Charlie: Top 3 healthy tips/advice?

Start every day with a glass of warm water and lemon.

Walk whenever you can, or if you have to drive, park a little bit further away.

Eat foods as close to its natural form as possible and choose organic, if available.

‘Kindness in words creates confidence. Kindness in thinking creates profoundness. Kindness in giving creates love.’ Lao Tzu

I sincerely thank Health Synergy for their time & sharing their amazing selves with me (to share with you). Be sure to check out their blog for delicious, healthy AND easy recipes (Im SO excited for their App).

Love & light, Charlie x.

Making my Monday, magic.


Thursday Treat…Raw Cranberry Cheesecake

It is the season to be merry, but that doesn’t mean all your health and fitness goals have to go out the window. Choose healthy treats, make conscious choices.

‘Its our choices that show who we really are, far more than our abilities.’ J.K Rowlings



Raw Cranberry Cheesecake

Contributed by Nikki Sharp ( Stay Sharp be Strong)


This absolutely delicious dessert includes cranberries, coconut cream, and macadamia nuts to create a smooth, whipped cream texture that will melt in your mouth. The original recipe I adapted this from was for a caramel & macadamia nut cheesecake from The Whole Pantry (app), however it didn’t have enough varied flavors for my taste buds, so I played with different flavors and managed to create something wonderful!


  • 1 cup sunflower seeds
  • 1/5 cup honey
  • 1 tbsp Lucy Bee coconut oil
  • Pinch of Himalayan pink sea salt
  • (Add 1 or 2 dates if needed to bind the crust)


  • 200g coconut cream
  • 2 cups macadamia nuts (however I would personally change this to soaked cashews next time)
  • 2 tsp vanilla extract
  • 1/4 cup honey
  • Juice of 2 lemons
  • 1 cup frozen cranberries


  • 12 pitted dates
  • 1 tbsp apple cider vinegar
  • 1/2 small lemon, squeezed
  • 1 tbsp balsamic vinegar
  • 1/4 cup water



  1. Mix all ingredients from the crust in your food processor. Add about half, blend then add the other half. Or just add all like me, and blend a few minutes longer until its creates a dough.
  2. Press into your spring tin or mini cupcake holders (I did both). You can leave out or put in freezer while making the cake portion.
  3. Add all ingredients for the main portion into your processor and blend until a whipped cream texture is created. Add to your crust.
  4. Add all topping ingredients into a blender or food processor until a liquid is created and the dates are fully incorporated. Drizzle on top of the cake layer.
  5. Top with additional fruit (I used cranberries and a tiny bit of matcha powder) and either serve as is or freeze for 2-4 hours until the cake portion has set. It shouldn’t be too firm when you serve it (although I tried it straight out of the freezer and it was fine!)

This summer make a commitment to yourself and keep it.

Love & light, Charlie x.

‘For he who has health has hope; and he who has hope, has everything.’ Owen Arthur



Thursday Treat…RAW ‘Snickers’ Bites

I cannot wait until me treat making ban (whilst in competition preparation) is lifted! These little treats are first on my list!
‘Follow your dreams, work hard, practice and preserve. Make sure you eat a variety of foods, get plenty of exercise and maintain a healthy lifestyle.‘ Sasha Cohen
RAW Snickers Bites:
Recipe kindly provided by the gorgeous Asha Burnley.
1 cup organic coconut oil (measure first, then melt)
1/2 cup organic raw cacao powder
1/4 cup organic rice malt syrup
Salted Caramel:
2 tablespoons organic peanut butter

2 tablespoons organic coconut oil (measure first, then melt)

2 tablespoons rice malt syrup

1/2 teaspoon pink Himalayan rock salt
1 1/2 teaspoons organic vanilla extract
Handful of raw almonds
Makes 10 – 12


1) Place all chocolate ingredients into a medium-sized bowl and mix until smooth.
2) Place all caramel ingredients in a bowl and mix until smooth.
3) Add 1 tablespoon of chocolate on the bottom of your mold – (I used very small bite sized molds)
4) Add 1 tablespoon of caramel mixture to your moulds on top of the chocolate.5
5) Add 3 almonds to each mold on top of the caramel layer
6) If you have any chocolate left, then add 1 tablespoon to coat the top.
7) These bites will require around of 15-30minutes in the freezer to set. Please be mindful that they’ll melt at room temperature, so please keep in the freezer until you are ready to serve.
‘A healthy outside starts from the inside.’ Robert Urich


rs2NOTE: Any left over caramel can be stored in a jar in the fridge for up to one week and can be added to your oats in the morning, cover some light unsalted popcorn in it or add to any cookie, slice or cheesecake recipes… So many ideas!! ENJOY!!

Follow Asha, a fellow soulpreneur, spreading love, healthy tips and positivity on:

Facebook: Asha Burnley Health & Fitness

Instagram: Ashaburnley.

If you suffer from 3pm chocolate cravings, why not make these and incorporate 1-2 (depending on your daily macros) at 3pm, with a herbal tea for your guilt free chocolate treat? I definitely will be!

‘I believe that how you feel is very important to how you look – that healthy equals beautiful’.  Victoria Principal

Love & light, Charlie x.



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.