Category Archives: Dessert

Wheat Free Banana Bread with Camino fair trade Chocolate

It’s not too often I find wheat-free baked goods to taste nearly as delicious as things with wheat in them. Paleo or wheat-free baking can be….disappointing. It’s either the flavour that’s off or the texture. Sometimes it doesn’t even turn out edible at all. Not this time though, friends. Not this time. Not only have I finally discovered a recipe that measures up, I was even able to upgrade it from the original recipe on Primally Inspired to what I think tastes even better. This version of a traditional banana bread is not only delicious but the texture is great, the flavour is great and it’s a fab alternative to the regular wheat variety. If you are a strict Paleo eater, feel free to omit my little upgrades of chocolate in this or just substitute it all for a high % cocoa dark chocolate. 

camino chocolate

If you are a fan of A Soulful Appetite on Facebook, you may have noticed a little while ago that I had spilled the beans on a collaboration I’d be doing with Ten Thousand Villages Ottawa. The manager and I were speaking recently and thought it would be a fun idea for me to see what ways I could find to incorporate some of their delicious fair trade products into my recipes to share with you all! So every once in a while, these generous folks will give me some product to try. I look forward to trying new things and sharing them in this space. In the mean time, go check out Ten Thousand Villages Ottawa on Facebook and become a fan. If you have not had the pleasure of visiting this store in person, you really should! Not just for the fair trade food either! Their jewelry, gifts and home decor items are also gorgeous and unique! It’s one of my very favourite stores.

Wheat free banana bread fair trade chocolate

Double Chocolate Wheat Free Banana Bread

 – 4 very ripe, medium sized bananas, mashed.

– 1/3 cup coconut oil

– 9 squares (or 50g) of Camino Fair Trade semi-sweet baking chocolate

– 4 eggs

– 1 tsp pure vanilla extract

– 1 tsp cinnamon

– 1/2 cup coconut flour

– 1 heaping tsp baking soda

– 1/4 tsp salt

 – Optional add-in: 1/2 a bar (50g) chopped dark Camino chocolate, Camino semi-sweet organic chocolate chips, nuts or a sprinkle of instant coffee.

 Preheat oven to 350. In a medium sized bowl (or the bowl for your stand mixer) mix together mashed bananas, eggs, vanilla, cinnamon, coconut flour, baking soda and salt.

 In a small pot over low heat, melt coconut oil and Camino Fair Trade semi-sweet baking chocolate together, whisking until liquified. Pour into bowl with other ingredients and mix well until all ingredients are combined. You may mix in your optional ingredients at this point.

 Grease a loaf pan with coconut oil and pour batter in. Bake at 350 for approximately 45 minutes or until centre is set and a toothpick can be poked in the centre and comes out clean.

wheat free banana bread


banana bread loaf


slice of banana bread


Disclosure: I did receive this delicious chocolate at no cost to be used in a recipe to share with my readers (as mentioned above). As always, all opinions here are completely my own 🙂

Luscious Vegan Raspberry Lime Freezer Pops

I bought fresh raspberries at the grocery store the other day. To be honest, they aren’t something I usually buy fresh. We eat a lot of berries in our green smoothies but frozen tend to be the best price and easiest to store. The disadvantage to this though is that the flavour of any one fruit isn’t really appreciated. They over-shadow each other and sadly, raspberry usually gets labeled as that sour berry that leaves those annoying seeds in your teeth.

Raspberry details

Oddly enough, I have many fond memories associated with raspberries. The first bite of them after not having had them in so long took me right back to my Granny and Papa’s backyard in Scarborough. The summer afternoons we’d spend out there as kids. Playing, eating, gathering together with cousins, aunts, uncles, friends and relatives from near and far. My granny didn’t actually have a raspberry bush. It belonged to the neighbours on the other side of the chain-link fence. My younger brother and I would grab plastic Tupperware bowls from the kitchen, crouch down low and reach our fingers through the holes in that fence to pick only the ripest, rosiest ones off the bush. Looking back I’m not even sure why we bothered to get the bowl. Most of them went directly from the plant to our mouths. The odd time we’d smash them and make ‘raspberry jam’. More often than not though I preferred to eat the berries as is, one by one. Place it on the tip of my tongue, open side down, and squish it flat against the roof of my mouth. This is the best way to enjoy them. Savouring it’s sweet, slightly tart, summery flavour slowly and softly. Chewing? Not even an option.

fresh Raspberries

I’m not sure whether this neighbour ever knew. To this day I bet they had no idea that those raspberries growing along the fence of their mostly neglected and unused backyard are associated with one of the most wonderful, delicious memories of my childhood. Memories also involving Sunday drives in the city, sunburns, side ponytails, jelly shoes, backyard wrestling, the smell of my Granny’s pot roast wafting from the windows of her little house on Craiglee Drive and the sound of her voice in her Irish accent saying “Don’t be picking too many of those raspburries now or the neighbours’ll be cross with ye!”.

Raspberries in a dish

I’m always seeing such unique and delicious sounding recipes on Pinterest for various delicious frozen treats and that inspired me to create my own freezer dessert on a stick. I incorporated two of my favourite flavours – raspberry and lime and also made them with the potential to be raw, vegan, dairy free, refined sugar free and paleo friendly. Why? Because I think everyone should enjoy these. Including my own kids who I hope will have some of their own special food related memories because of the things I make. 🙂

vegan Raspberry Popsicle recipe

pink popsicle close up

Luscious Raspberry Lime Freezer Pops – makes 6 large bar style popsicles

– 1.5 cups fresh raspberries
– 1 can full fat coconut milk
– Juice of one lime
– 2 tsp pure vanilla extract (optional)
– 1/4 pure maple syrup or honey.

Pour entire contents of coconut milk into a blender along with the vanilla, lime juice and maple syrup or honey. Blend well until mixture is smooth. Add whole raspberries and blend for a few seconds more. Longer if you want your popsicles smooth, or blend for a shorter time if you want visible fruit chunks. I prefer a little chunk 😉

Pour mixture into popsicle moulds and freeze until bars are solid. When ready to eat, remove from freezer and enjoy!


Paleo Raspberry coconut milk popsicles



Sinful Chocolate Coconut Mousse

chocolate coconut mousse

Mother nature is the shit. I never really appreciated her awesomeness until I began making better decisions about what I was eating. A year ago you could not convince me that there was a natural dessert that was equally if not more delicious than a sugary spoonful of homemade salted caramel. For my whole life I remained pretty closed minded about it. When I made the switch from eating everything under the sun to a more strict diet though, told myself I’d try more. I’d open my mind just a little. I did go through this period of drugery when I felt like even though I was finding the inner strength or make good food choices, I wasn’t feeling fulfilled. With the exception of a bit of weight loss, none of this eating was paying off. Or rather, it was. I was just miserable about my new relationship with food. I was always hungry, always missing the food I ate before and never felt like any of the healthier replacements were good enough. My secret fear was that I’d end up losing the amount of weight I wanted and then just go back to eating like crap.

Just about the time I felt like giving up, I reminded myself of all of the really difficult things that have happened in my life and made me a stronger person. A rocky childhood, living the challenging and crazy life of a cop’s wife at the age of 22, the frustrating battle to get our daughter home from Ethiopia in 2007/2008, the mountains of paperwork and challenge after challenge we’ve had with our son adopted in 2009, opening my photography business in a crazy saturated market in a city where I didn’t know a soul. I’ve taken on and overcome a lot in my 30 years on this planet. More than many people I think. Would I really let my desire for a bowl of pasta be the thing that defeats me?

My relationship with food changed after that. I still take the same comforts in eating that I always have, but I eat with better intent now. I eat to fuel my body. I don’t think about it so much. I indulge in junk from time to time and I do not allow myself feel guilt. I make conscious choices about the foods  I serve to my family because I want my kids to have the knowledge about food that I never did. Probably the most important thing though – I’ve stopped looking to food to feel truly satisfied. It’s not the food. It’s never been the food. Me and my shitty attitude was the reason I felt lacking. It’s not food’s responsibility to leave me feeling satisfied. That’s up to me.

This is THE best dessert for anyone looking for something natural and HEALTHY, while still feeling a little big naughty. Nearly everyone I’ve made this for has a hard time believing that it’s not packed with fake or sugary ingredients. It’s THAT good. Incredible taste aside, what I love most about this is how easy it is. Prep time is like 3 minutes. 4 if your can opener is as crappy as mine. There is a trick to it though…and knowing the trick could mean the difference between this turning out or not.

coconut milk

THE TRICK FOR CHOOSING YOUR COCONUT MILK: In order for this to work, you need to use a good quality, high fat coconut milk. My recommendation is the Thai Kitchen brand (organic if available). The reason is because it’s high in fat (the good kind of fat) and because the ingredient list is small. If you aren’t able to find this brand, at least try for one that’s organic and one that doesn’t have all kinds of extra unpronouncables on the ingredient list. The only added ingredient that I allow in my coconut milk is guar gum.

When you pick the can up off the shelf, shake it VERY gently and listen for liquid. If the can is mostly liquid, it will not work for this recipe. A good quality coconut milk should be mostly solid inside and you should only hear a little bit of liquid sloshing around in there. The solid stuff inside the can is what you need for this recipe. I find Thai Kitchen tends to be half solid inside – sometimes more.

Sinful Chocolate Coconut Mousse (recipe makes enough for 2 people. For a family of 4, double it)

  • 1 can of coconut milk
  • 2 heaping teaspoons of unsweetened cocoa powder
  • 3 tablespoons pure maple syrup

Step one: Carefully open your can of coconut milk (do not shake!) and scoop out all of the white fat into a mixing bowl. (We keep the remaining liquid to use in our green smoothies!)

Step two: Add cocoa powder and maple syrup and beat well with an electric hand mixer for about 2 minutes on high, making sure it’s smooth and creamy. Pour into small bowls and refrigerate for an hour or two before serving.

chocolate coconut mousse

Trust me when I say, this recipe is one that you’ll make over and over. Particularly if you are looking for ways to enjoy a sweet treat without the added refined sugars!

Do you have a healthy dessert that you are loving lately?