Tag Archives: Cocoa bean

Week 2 Day 4, Whole30 Day 21DONE!!!!

Feeling fantastisic today 🙂 Im loving my new lifestyle. ..it is the 1st time i am actually not getting sick and following through with working out. I think a big part of me not getting sick is due to the change i have done in the food departement. Since gluten is really making me sick i am really staying away from it. I am happy i tried paleo. It has changed my life! Doing this Whole30 challenge is really helping me to get better.

Today was week 2 day 4 Shoulders and abs. Was really tired after my workout today 😀 i will for sure be sore tomorrow.

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This is what i did:

  • Seated Dumbbell Press: 3kg x 12, 3kg x 12, 3kg x 20
  • Dumbbell Straight-Arm Front Delt Raise to a t: 2kg x 12, 2kg x 15, 2kg x 20
  • Side Lateral Raise: 2kg x 12, 3kg x 12, 2kg x 12
  • Seated Bent-Over Rear Delt Raise: 2kg x 11, 1kg x 12, 1kg x 12
  • Excercise Ball Crunch: 12 x 3
  • Air Bike: 24 x 3
  • Plank (added this to my workout plan): 38 sec & 30 sec

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Whole30 day 21


Pre-Workout Breakfast – Scrambled eggs, lamb salami, avocado and a green tropical smoothie (recept nedan)
Post-Workout Lunch – Carrot Parshnip purĂ© and pan fried salmon with sauteed spinich mushrooms
Dinner – Shrimp, spinich mushroom omilet with a side of coco smoothie and blood orange
Snack – Sliced banana sprinkeld with cinnamon and nuts drizzled with olive oil, sea salt and chili pepper

Coconut salmon shrimp pasta Recipe:

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  • 1 salmon
  • 3/4 cup prawns
  • 1/2 onion
  • 3-4 garlic cloves
  • 1 can coconut milk
  • 2-4 tsp coconut flour
  • 1 tsp curry powder
  • 1 tsp cummin
  • 1 tsp tumeric
  • Salt and pepper to taste

How to:

  1. Cut salmon into small chuncks and fry till done.
  2. Remove from pan and add coconut milk and stirr
  3. Add all the seasonings and coconut flour to thicken the sause.
  4. Add shrimp and the salmon back let simmer for 5 minutes
  5. Make zucchini pasta by using a peeler
  6. Sautee the zucchini
  7. Ready to eat 😀


 Choco Banana coconut icecream and oven roasted nuts recipe:

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  • 1 frozen banana
  • 1/2 cup coconut milk
  • 2-4 tbsp cacao (depending on what you like)
  • 1 tsp cacao nibs

Blend it all. Place in a serving bowl and add toppings. I used sea salt chunks and coconut chips

Oven roasted nuts:

  • Use any type of nuts you like
  • Salt
  • A little water
  1. Put oven on 400f
  2. Place the nuts in an oven save dish
  3. Sprinkle with water and season with salt
  4. Stirr after 5 minutes, add another 5 minutes or til golden brown


Green Tropical Smoothie Recipe:

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  • 1/2 avocado
  • Hand full of spinach
  • 1/2 cup pineapple
  • 1/2 cup raspberry
  • A few raw almonds
  • 1 tsp crushed flax seeds
  • 1 cup water

Blend and enjoy the tropics!


Whole30 Day 19 & 20 completed!

Hiiiiiiiiiiiiiiiiiiii been working 2 long days, so I have cooked quite a bit. I need a lot of food at work and I love to eat hahahaha. I am tired but feeling great 🙂 I have 2 new recipes below 😀

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Here is what I ate:

Whole30 Day 19



  • Breakfast 1 – Bacon, scrambled eggs and a purple veggie smoothie
  • Breakfast 2 – Coco smoothie and soft boiled eggs
  • Lunch – Crock pot chicken (recipe below) with oven baked sweet potato and sauteed spinach muchrooms
  • Dinner – Crock pot chicken with a huge salad
  • Evening Snack – Lamb salami with scrambled eggs and saurkraut

Whole30 Day 20



  • Breakfast 1 – Scrambled eggs with Lamb salami, spinach, red bell pepper and avocado
  • Breakfast 2 – Tropics smoothie (recipe below) and egg
  • Lunch – Coconut salmon shrimp pasta (will post recipe tomorrow) topped with salad and avocado
  • Dinner – Crock pot chicken with red veggie sause and oven baked sweet potato
  • Evening snack – Choco Banana coconut icecream and oven roasted nuts (will post recipe tomorrow)

Crock Pot Chicken recipe:

Excited to use my new crock pot. Its my second time 😀

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  • 1 whole chicken
  • 1 cup Olive oil
  • 3-4 garlic cloves
  • 1 tsp salt
  • 1 tsp pepper
  • 1/4 tsp chili pepper
  • 1/2 tsp cumin
  1. Rince and pat dry the chicken.
  2. Mix all the ingredients except the chicken.
  3. Rub a little salt and pepper on the chicken then rub the olive oil mixture all over and under the skin where possible
  4. Put in a tight back and pour what’s left of the olive oil mixture in the bag and seal.
  5. Let marinate for at least 8 hours, prefferably over night.
  6. Put the chicken in the crock pot, put it on low for 6-8 hours. I had mine for 8 hours overnight



Tropics Smoothie Recipe: Not the prettiest picture but super delicious

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  • 1/2 can coconut milk
  • 1 banana
  • 1 cup pineapple, mango, physalis and raspberry
  • 1 tsp flax seeds
  • A few walnuts

Blend and enjoy oh so yummy tropics



Hiiiiiiiiiiiiiiiiiiii jobbat tvĂ„ lĂ„nga dagar, sĂ„ jag har lagat en massa mat. Jag behöver en hel del mat pĂ„ jobbet och jag Ă€lskar att Ă€ta hahahaha. Jag Ă€r trött men mĂ„r bra 🙂 Jag har 2 nya recept nedan 😀

HÀr Àr vad jag Ät:

Whole30 Dag 19


  • Frukost 1 – Bacon, Ă€ggröra och en lila grön smoothie
  • Frukost 2 – Coco smoothie och mjuk kokta Ă€gg
  • Lunch – Crok pot kyckling (recept nedan) med ugnsbakad sötpotatis och sauterad spenat champinjoner
  • Middag – Crock pot kyckling med en stor sallad
  • Afton Snack – Lamm salami med Ă€ggröra och sauerkraut

Whole30 Dag 20


  • Frukost 1 – Äggröra med Lamm salami, spenat, röda paprika och avokado
  • Frukost 2 – Tropics smoothie (recept nedan) och Ă€gg
  • Lunch – Kokos lax rĂ€k pasta (kommer att lĂ€gga upp recept i morgon) toppad med sallad och avokado
  • Middag – Crock pot kyckling med röd grönskas sĂ„s och ugnsbakad sötpotatis
  • KvĂ€llsmĂ„l – Choco Banan kokos glass och ugn rostade nötter (kommer att lĂ€gga upp recept i morgon)

Crock Pot kyckling recept:

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Det Ă€r kul att anvĂ€nda min nya crock pot gryta, 2a gĂ„ngen nu 🙂

  • 1 hel kyckling
  • 2 dl olivolja
  • 3-4 vitlöksklyftor
  • 1 tsk salt
  • 1 tsk peppar
  • 1/4 tsk chilipeppar
  • 1/2 tsk kummin
  1. Skölj och torka kycklingen.
  2. Blanda alla ingredienser utom kycklingen.
  3. Gnid lite salt och peppar pÄ kycklingen sedan gnugga olivolja blandningen över och under huden dÀr det Àr möjligt.
  4. LÀgg kycklingen i en pÄse och hÀll det som Àr kvar av olivoljeblandningen i pÄsen och förslut.
  5. LÄt marinera i minst 8 timmar, bÀst över natten.
  6. Placera kycklingen i crock pott grytan, satte den pÄ lÄg i 6-8 timmar. Jag hade min i 8 timmar under natten.



Tropisk smoothie Recept:

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  • 1/2 burk kokosmjölk
  • 1 banan
  • 1 kopp ananas, mango, physalis och hallon
  • 1 tsk linfrön
  • NĂ„gra valnötter

Blanda och njut oh sÄ smaskiga tropikerna


Day 3 Week 2 Leg Day & Whole30 day 17 & 18

Feeling good 🙂 leg day done before i went to work today. It is fun to go to the gym. I may not have the energy level i want. But i still go and do my workout. In most of the exercises i lifted a little more then last week. Being careful to not put on too much weight. But wiiiiiiii im excited! It feels good to create a healthy habit. Yay me!!!!! Everyday is a new day and what i do with it will decide my future 🙂

Yesterday I had dinner at TGI Fridays with 2 friends of mine, Josephine and Nadja. It was great! I love spending quality time with friends! Me and Josephine bought china red lipstick so we put it on to see how it looked on us. And we loved it 😀 What do you think?

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Week 2 day 3 Leg/ Claf day2014-01-23 13.52.59

Legs/ Calves

  • Leg Press: 10kg x 12, 10kg x 12, 15kg x 12
  • Leg Extensions: 10kg x 12, 10kg x 12, 15kg x 12
  • Wide Stance Barbell Squat: 10kg x 12, 10kg x 12, 15kg x 12
  • Seated Leg Curl: 15kg x 12, 20kg x 12, 20kg x 12
  • Standing Calves Raises: 15kg x 12, 15kg x 12, 15kg x 12, 15kg x 12, 20kg x 12
  • Said Seated Calves Raises in the program, but my gym dong have that machine so I used another Calves machine: 10kg x 12, 15kg x 12, 20kg x 15
  • Thigh Abductor (I added this one to the program): 15kg x 12, 15kg x 12, 20kg x 12

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Whole30 day 17


  • Brunch: Avocado tropical raspberry yogurt (recipe below) topped with physalis, nuts and seeds + 2 soft boiled eggs and a cup of tea
  • Dinner: Pommegranate Mustard Salmon Salad from TGI Fridays
  • Evening Snack: Half sweetpotato topped with cinnamon, cacao nibs and coconut chips and an egg

Whole30 day 18


I took an extra shift at work today. Only 5 hours, but we dont get a brake when we work 5 hours or less. So i have to bring something easy and quick to eat.

  • Pre-Workout Breakfast: Sweet and Savory egg muffins with avocado mash
  • Post-Workout Lunch: Sweetpotato tuna cakes and steemed broccoli
  • Dinner Snack: Coco Smoothie with 2 eggs
  • Evening Snack: Banana almond butter stacks sprinkeld with raw cacao and coconut shreds

Avocado Tropical Raspberry Yogurt



Found a similar recipe on instagram and here is the original recipe




  • 1 avocado
  • 1 cup mango, pinapple, raspberry, physalis

Blend and enjoy!

Good night sweet dreams

Doing a 12 week fitness challenge and a Whole30! My Pre Workout Smoothie recipe!

Had a great day and lots of energy thanks to my workout today 😀

I’m starting off the new year working out. I have been going regularly for the past 2 month and I am really happy about that. Robin Dorvil https://www.facebook.com/robins.dorvil?fref=ts or dmotiv8or on instagram is doing the Dmotiv8orChallenge. It is a 12 week challenge starting on monday the 6th. Here is the official challenge https://www.facebook.com/photo.php?fbid=10152101887560817&set=a.10150095001085817.271881.672615816&type=1&theater    You have 7 days to get ready mentally. Lets gooooo people, lets get fit!

I will also do a Whole30 along side with it. I’m really excited. http://www.whole9life.com/2013/08/the-whole30-program/ I have done it twice this year it was great, I have been eating a lot of foods I shouldn’t have lately. Especially now during the holidays and I feel the side effects it is having on me. So I am starting off the new year kicking butt. There is a lot of great Whole30 recipies out there, you can google them. I will be posting as much as possible.

Before my workout this moring I had a mmmm yummy smoothie. It is really important to eat before woking out to fuel the body with nutrients. I tend to choose a smoothie in the mornings because you only need 45 min to 1 hour to digest. It is always better to eat a full breakfast. However you need about 2 hours to digest before working out.

Pre Workout Nutty Chocolate Smootihe 😀

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  • 1 banana
  • 1 cup creemy coconut milk
  • 2 tbsp raw cacao
  • 1 tsp cacao nibs
  • 1 tbsp almond butter
  • 1 tsp hemp protein
  • 1 tsp green superfood
  • 1/2 cup water

Blend and enjoy!

At the gym wearing one of my new tops 🙂

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For my post work out/ lunch and dinner I had x-mas left overs ‘mix in a pan’ or pytt i panna like we call it in sweden. I had potato, sweet potato, brussel sprouts, sausage, meatballs, kale and some seasonings. It was yummy and I got really full 🙂

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Its really late now and I’m falling asleep waiting for my friend to skype me from LA zzzzzzz. Well good night.

Paleo Tuna Cakes + smoothie bowl & hot and cold salad

Today I have just been home relaxing feeling the brain fog clouding my mind. I’m trying to push through it. I don’t want it to take overrrrr hahaha. I wanted to be creative today, yet I have not been able to focus at all, just tired it the head. And this dark no sun weather isn’t healping.


But I didn’t let that stop me from making some good food 😀 Yum Yum Yum I started my day with a purple smoothie bowl, an egg and a cup of tea with dried mint leafs honey and coconut oil; for lunch I had a hot and cold salad with some banana topped with almond coco cacao butter on the side. For dinner I made these delicious Tuna Cakes topped with mashed sweet potato and sauerkraut!!!!! This was soooo darn good, I might be biased since I made it 😀

Breakfast ~ Purple Smoothie Bowl



  • Hand full of spinach
  • 1 cup with raspberries, blackberries, blueberries
  • 1 banana
  • 1/2 cup water
  • 1 tsp hempprotein powder
  • 1 tsp Green superfoods


Mix it all together poor it in a bowl and att toppings of your choice. I used unsweetened coconut chips, cacao nibs, crushed flaxseeds and buckwheet.

Lunch ~ Hot and Cold Salad



Cold ingredients:

  • Spinach
  • Shredded Carrot
  • Shredded Beetroot

Hot ingredients:

  • Zucchini
  • Mushrooms
  • Coconut oil/ Butter


Stir fry the zucchini and mushrooms in either butter or coconut oil. Meanwhile shred the carrot and beetroot. Layer spinach on the bottom, then shredded veggies, then the stir fried veggies. I topped it with homemade garlic mayo. Soooooo delicious!!! I had a side of sliced banana topped with almond coconut cacao butter and cacao nibs. That really hit the spot, just saying 😀

Dinner ~ Paleo Tuna Cakes with Sweetpotato Mash



  • 1 can tuna
  • 2 eggs
  • 1 tbsp dijon mustard
  • 2 tbsp coconut flour
  • 1 tbsp ramsons
  • dashes of sweet chilli powder
  • black pepper
  • sea salt
  • coconut oil/butter
  • sweetpotato


Put the oven on 400f pierce the sweetpotato with a fork or a knife several times before puting in the oven. I have mine in for 1 1/2 to 2 hours depending on the size. Take out and let cool for a little bit.

Put the oven on 400f pierce the sweetpotato with a fork or a knife several times before puting in the oven. I have mine in for 1 1/2 to 2 hours depending on the size. Take out and let cool for a little bit.
Whisk the eggs with a fork add mustard and all the seasonings blend, add the tuna mix. Then lastly add the coconut flour and mix well with your hands. Make 8-10 patties, let sit for 5 minutes while the fryingpan becomes hot on medium heat. Add coconut oil or butter then fry the patties 3-4 minutes on each side. While frying mash the sweetpotato, I used 1/2 of a potato since they are big. I mixed in some coconutoil and seasalt with the sweetpotato. I plated mine on a bed of spinach and topped it with sauerkraut. Oh my this was gooood!!!!



Blueberry Blackberry Smoothie Bowl

Its starting to get really cold here, last night it was -1c or 30f. Brrrrrr I get cold very easily. I prefer sunshine and never below 20c or 70f 🙂 Thats what I loved when I lived I Los Angeles, it was warm most of the year with lots of sunshine.

I did not realize how much I am affected by sunshine. On monday it was sunny and I had energy and felt good on tuesday it was gloomy and rainy and I was tired the whole day lacking energy.  Then yesterday it was sunny again and I had lots of energy and my mood was great. Today again it is gloomy and I feel tired hahaha. So I have started to take D vitamins to see if that will help. I will report back in a few weeks.

Mmmmmmmmmmmmm I love smoothies I have them almost everyday. I tend to have a lot of different ingredients in my smoothies. Its a great way to get different nutrients in all at once 🙂

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  • 1/2 can coconut milk
  • 1/2 cup almond milk
  • 1 cup blueberries and blackberries defrosted
  • 1 small banana
  • 1 tbsp almond butter
  • 1 tbsp cacao nibs
  • 1 tsp hemp protein (optional)
  • 1 tsp green superfood (optional)


Put everything in a mixer, I use my nutri bullet. Put in a bowl add topping of your choice. I used coconut chips, chia seeds and sunflower seeds.


Det börjar bli kallt hĂ€r, i natt var det-1c eller 30F. BRRRRRR Jag fryser mycket lĂ€tt. Jag föredrar sol och aldrig under 20c eller 70f 🙂 Det Ă€r vad jag Ă€lskade nĂ€r jag bodde jag Los Angeles, det var det varmt större delen av Ă„ret med massor av solsken.

Jag insÄg inte hur mycket jag pÄverkas av solsken. I mÄndags var det soligt och jag hade energi ochallt kÀndes bra, pÄ tisdagen var det trist och regnigt och jag var trött hela dagen orkeslös. Sedan igÄr var det soligt igen och jag hade massor av energi och mitt humör var pÄ topp. Idag igen Àr grÄtt och jag kÀnner mig trött hahaha. SÄ jag har börjat ta D-vitaminer för att se om det hjÀlper. Jag kommer att rapportera tillbaka om nÄgra veckor.

Mmmmmmmmmmmmm Jag Ă€lskar smoothies jag har dem nĂ€stan varje dag. Jag tenderar att ha en massa olika ingredienser i mina smoothies. Det Ă€r ett bra sĂ€tt att fĂ„ mĂ„nga olika nĂ€ringsĂ€mnen pĂ„ en gĂ„ng 🙂


1/2 burk kokosmjölk
1 dl mandelmjölk
2 dl blÄbÀr och björnbÀr tinade
1 liten banan
1 msk mandel smör
1 msk kakaokÀmor
1 tsk hampa protein (tillval)
1 tsk grön superfood (tillval)

Gör sÄ hÀr:

LÀgg allt i en mixer, anvÀnder jag min nutribullet. HÀll upp in en skÄl tillsÀtt toppning av ditt val. Jag anvÀnde kokos chips, Chia frön och solrosfrön.

Chocolate Heaven!!!!!!

I was really craving chocolate tonight so I just made this delicious chocolate mousse. Yummy indeed. It’s great to create something so delicious and decadent and not feel guilty or heavy after eating it. Oh my 😀

Why is this an healthy option? Well let me share some great information!

Coconut milk – Coconut contains potassium, electrolytes, iron, sodium, magnesium, zinc and chloride, all of which help to keep the body hydrated and properly functioning.

Carob – helps to regulate the digestion process, while serving as a natural anti-allergic, antiseptic, and anti-bacterial agent. It contains tannins that are rich in gallic acid, which give it its beneficial effects. Additionally, carob provides powerful anti-viral benefits that supply the body with essential antioxidants. contains fiber that naturally helps to regulate blood sugar levels.

Cacao – All raw forms of cacao are filled with iron, dietary fiber, calcium, zinc, potassium and antioxidants. Raw cacao is a rich source of antioxidant flavonoids that promote cardiovascular health and protect against toxins. The antioxidant flavonoids in raw cacao can help improve circulation, regular heartbeat and blood pressure. Additionally, they help the body repair itself and resist free-radical toxins. Raw cacao is most known for being a superfood that is a rich source of antioxidants, but it is also filled with a number of other beneficial nutrients. As a rich source of manganese, raw cacao helps oxygenate the blood. Raw cacao is also a rich source of magnesium, which helps in balancing brain chemistry. It is also rich in sulfur, which builds strong nails and hair, and promotes beautiful skin.

Dates – relief from constipation, intestinal disorders, heart problems, anemia. These delicious fruits contain oil, calcium, sulfur, iron, potassium, phosphorous, manganese, copper and magnesium which are all beneficial for health.

Svenska se nedan



  • 1/2 can coconut milk
  • 2 dates
  • 2 tsp carob powder
  • 2 tsp cacao
  • 1 tsp cacao nibs


  • Raspberries
  • Walnuts
  • Shredded coconut


Mix all ingredients to a smooth consistency in a mixer then pour up in a bowl and topp with some delicious rasberries, walnuts and shredded coconut.



Jag var verkligen sugen choklad ikvĂ€ll sĂ„ jag gjorde denna lĂ€ckra choklad mousse. Verkligen Yummy. Det Ă€r kul att skapa nĂ„got sĂ„ lĂ€ckert och dekadenta och inte kĂ€nna skuld eller tung efter att ha Ă€tit det. Oh my 😀

Varför Àr detta ett hÀlsosamt alternativ? LÄt mig dela lite bra information!

Kokosmjölk – Kokosnöt innehĂ„ller kalium, elektrolyter, jĂ€rn, natrium, magnesium, zink och klorid, som alla hjĂ€lper till att hĂ„lla kroppen hydrerad och vĂ€l fungerande.

Carob – hjĂ€lper till att reglera matsmĂ€ltningen, den verkadr som en naturlig anti-allergisk, antiseptisk och anti-bakteriell agent. Den innehĂ„ller tanniner som Ă€r rika pĂ„ gallsyra, som ger den dess positiva effekter. Dessutom ger carob kraftfulla anti-virala fördelar som förser kroppen med viktiga antioxidanter. innehĂ„ller fiber som naturligtvis hjĂ€lper till att reglera blodsockernivĂ„n.

Kakao – Alla rĂ„a former av kakao Ă€r fyllda med jĂ€rn, kostfiber, kalcium, zink, kalium och antioxidanter. RĂ„ kakao Ă€r en rik kĂ€lla till antioxidanter flavonoider som frĂ€mjar kardiovaskulĂ€r hĂ€lsa och skydda mot gifter. De antioxiderande flavonoider i rĂ„ kakao kan bidra till att förbĂ€ttra cirkulationen, regelbunden hjĂ€rtrytm och blodtryck. Dessutom hjĂ€lper de kroppen reparera sig sjĂ€lv och stĂ„ emot fria radikaler toxiner. RĂ„ kakao Ă€r mest kĂ€nd för att vara en superfood som Ă€r en rik kĂ€lla till antioxidanter, men den Ă€r ocksĂ„ fylld med en rad andra nyttiga nĂ€ringsĂ€mnen. Som en rik kĂ€lla av mangan, hjĂ€lper rĂ„ kakao syresĂ€tta blodet. RĂ„ kakao Ă€r ocksĂ„ en rik kĂ€lla av magnesium, som hjĂ€lper till att balansera hjĂ€rnans kemi. Det Ă€r ocksĂ„ rikt pĂ„ svavel, vilket bygger starka naglar och hĂ„r, samt frĂ€mjar vacker hud.

Dadlar – hjĂ€lper vid förstoppning, mag-tarmstörningar, hjĂ€rtproblem, anemi. Dessa lĂ€ckra frukter innehĂ„ller olja, kalcium, svavel, jĂ€rn, kalium, fosfor, mangan, koppar och magnesium, som alla Ă€r bra för hĂ€lsan.



  • 1/2 burk kokosmjölk
  • 2 dadlar
  • 2 tsk carob pulver
  • 2 tsk kakao
  • 1 tsk kakao nibs


  • Hallon
  • Valnötter
  • Riven kokos

Gör sÄ hÀr

Blanda alla ingredienser till en slÀt konsistens i en mixer hÀll sedan upp i en skÄl och garnera med nÄgra hallon, valnötter och riven kokos.