Tempting Turkey Spaghetti Squash Boats

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Ingredients:
1 medium spaghetti squash or 2 small spaghetti squash
1 1/2 lbs. Turkey mashedspag
1 yellow onion, diced
4 cloves garlic, minced
1 bunch kale
3 tbsp extra virgin olive oil, plus more for drizzling
low sodium salt and pepper
2 tbsp pine nuts, roasted
2 tbsp fresh parsley, chopped

Instructions:
Preheat the oven to 400 degrees F. Place squash in the microwave for 3-4 minutes to soften. Using a sharp knife cut the squash in half lengthwise. Scoop out the seeds and discard.
Place the halves, with the cut side up, on a rimmed baking sheet. Drizzle with olive oil and sprinkle with low sodium salt and pepper.
Roast in the oven for 45-50 minutes, until you can poke the squash easily with a fork. Let cool until you can handle it safely.
Meanwhile, prepare the kale by removing the center stems and either tearing or cutting up the leaves. Heat the olive oil in a large skillet over medium heat.
Add the onion and garlic and sauté for 4-5 minutes. Add the turkey. Cook for 10-12 minutes, stirring regularly, until the turkey is browned and cooked through.
Add the kale and stir. Cook for a few minutes more to wilt the kale. Remove from heat and set aside.
Once cooled, scrape the insides of the spaghetti squash with a fork to shred the squash into strands. Transfer the strands into the skillet with the turkey and toss to combine.
Season to taste with low sodium salt and pepper. Divide the mixture among the squash shells, and then top with pine nuts and parsley to serve.

Get your FREE PALEO EPIGENETIC DIET eBOOK and start losing weight today!

Dessert RECIPES

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6. Delicious Almond Butter Banana
7. Outstanding Hazelnut Banana
8. Cookies with Dark Chocolate
9. Lemon Almond Delight
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11. Cute Cupcakes Recipe
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14. Apple, almond & blackberry Bonanza
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18. Lemonny Lemon Delights
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24. Creamy Berrie Pie
25. Choco – Coconut Berry Ice
26. Cheeky Cherry Ice
27. Creamy Caramely Ice Cream
28. Berry Ice Cream and Almond Delight
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45. Choco-coco Brownies
46. Spectacular Spinach Brownies
47. Secret Brownies
48. Pristine Pumpkin Divine
49. Rose Banana Delicious Brownies
50. Fabulous Brownie Treats

It’s a marriage made in heaven and a mouth-watering dream come true! Who said healthy eating had to be bland, boring and tasteless? Get ready to celebrate because you’re about to taste the yummiest desserts from the gal who’s dedicated to making your health and wellbeing a totally delicious experience. Fabulous flavours, tongue-teasing delights, a feast for your taste-buds – all whipped up from the healthiest ingredients and still strictly in line with the life-enhancing principles of the celebrated Paleo-Epigenetic Diet revolution. Natural weight control, perfectly aligned with your body’s blueprint for health and energy, designed and attuned to make tasty desserts a welcome addition to your daily meal-planning agenda. Smile! Dessert just got to be super-healthy!!

The Paleo-Epigenetic Diet respects the body’s evolutionary development and reflects the latest cutting-edge research into diet, nutrition and the connection between a naturally healthy gut and the suppression of many diseases associated with the modern life style. Avoiding processed foods wherever possible, eliminating processed sugars and grains, the Paleo-Epigenetic Diet recognises the breakthroughs in medical research that highlight the body’s responses to environmental influences. Genes that could trigger disease remain switched off. Calming down a hyper-active and over-stressed auto-immune system, restoring the body to a natural fat-burning mode that sheds unwanted and unnecessary pounds, bringing balance to the entire organism – these are some of the amazing benefits of following an intelligent and life-changing nutritional programme that fuels the body and eliminates the toxins that cause so many problems.

And this super-smart nutritional programme is utterly delicious! You don’t have to give up flavour to feel fabulously well. You’ve got cheeky, lemony, creamy, choco, spicy, sexy, fruity and a host of other amazing flavour combinations to entice, enthral and reward you for eating exactly the way your body deserves. Rather than starving your body with fad diets or stuffing yourself with harmful ‘empty’ calories, you can finally eat healthily, celebrate mealtimes and discover the miracle of improved health and wellbeing whilst turning your metabolism into a personal fat-burning incinerator. The science of intelligent eating just became a whole lot more interesting and a whole lot more delicious! Raising a forkful of fabulous dessert to your health and wellbeing. Enjoy!

Grab your copy of PALEO Diet: 50 Amazing Paleo Desserts and celebrate as you’re about to taste the yummiest desserts.

101 Habits For a Leaner New You

Cover page1Serious weight control just got an intelligent boost from the diva of smart dieting, the amazing and age-defying Beran Parry, who’s just launched The 101 Essential Habits for a Leaner New You. This is the culmination of decades of research and investigation, a scalpel-sharp approach to cutting through the nonsense and myth about sustainable weight loss, laying out the essential facts about the way your metabolism works and revealing how to take real control of your body, your health and your wellbeing. This is intelligent weight management from one of the world’s leading experts on smart nutrition. And it’s full of great advice, fabulous food, ground-breaking insights and one hundred and one superb habits to keep you right on track to total wellness.

Effective weight control is so much more than cutting calories and unhealthy starvation diets. It’s about understanding your body’s natural needs and supplying fuel and food that your body can thrive on. And it’s about developing better, healthier habits that can fully support your decision to get into better shape and start enjoying life to the max.

The fact is that we tend to live life on automatic pilot. We shop for groceries in a daze, picking up items that we consume without awareness, sometimes responding to chemical signals from the unbalanced, hostile bacteria in our gut. We eat whilst our minds and attention are distracted by the swarms of thoughts and stresses that make up a typical day. We eat for comfort. We eat to overcome feelings of failure, loneliness and inadequacy. We use food as a convenient tranquiliser to dull the pains of our daily emotional experience. Food has become the most widely abused drug on the planet and many of the familiar foods that you find on the supermarket shelves are quite simply addictive. So the problem of effective weight control is so much more than counting calories. It’s about behaviour. It’s about understanding the way our brains have been conditioned to function over hundreds of thousands of years. We still respond to the powerful drives of the brain’s primitive limbic system, answering the drives and urges of the amygdala with knee-jerk, instant responses that demand immediate gratification. Even though those urges are rarely helpful for our long term health and well being. Fortunately, salvation swoops to the rescue in the form of the more recently-evolved part of the human brain that we know and revere as the pre-frontal cortex. This is where so many addictive behaviours can be challenged, resolved and neutralised.

The pre-frontal cortex is deeply connected to the limbic system’s instant response drives. As the PFC is engaged, the limbic system cools down and reduces its manic grip on our behaviour. As we learn to engage the PFC, we learn step by step to control our habits and responses. We find that we can make better choices. These new habits over-ride the old behaviours and put us back in control of how we react to life. Fascinating research supports the conclusion that many of our eating habits are a result of feeling out of control. In other words, when we experience a particularly strong sense of anxiety – a perfect opening for the limbic system to fire up its ancient drives and urge us to seek instant gratification – we turn to food as a source of comfort. Food, of course, cannot resolve the original problem of anxiety, and eating too much, especially the toxic treats that cause so much damage to our health, triggers further feelings of guilt and remorse that spark yet another cycle of anxiety. It happens all the time. It effects hundreds of millions of people around the world every day. And the successful intervention of the PFC is the most effective way to deal with these behaviours.

The 101 Essential Habits for a Leaner New You celebrates your amazing ability to create meaningful change in your life by choosing the most appropriate food for your body, by eliminating the toxins from your digestive tract and from your shopping list, by learning to make better use of your brain’s incredible capacity to shape your choices, by introducing the best possible habits for total wellbeing. These methods have been applied to a wide variety of addictions. When eating is in any way out of control, we have to recognise a behavioural issue alongside the need to address the quality and quantity of what we put in our stomachs every day. This new level of understanding puts us back in the driving seat of our lives and achieves so much more than an intelligent response to weight control. It encourages us to move beyond the limitations of our fears and anxieties. It shows us that we can live a better life. It proves conclusively that we are no longer the victims of our weight or our circumstances. It opens the door to a new way of life. It reveals the goal of a skinnier, healthier, happier, new you. And you deserve every single ounce of happiness that’s coming your way.

Download this 101 Essential Habits for a Leaner New YOU for full advice, and 101 superb habits to keep you right on track to total wellness!

Is it Time to Change Your Doctor?

doc4Doctors. Don’t you love them? But let’s not start by bashing the medical profession! Some of my best and most trusted friends are doctors and I have enormous respect for their knowledge and dedication. The problem, as they’ll freely admit, is that their training is mostly based on research that was conducted decades ago and medicine is notoriously slow to adapt to changes in practices and protocols. And it’s a fast-moving area of concern.

The better doctors are aware of this dilemma and strive to keep up to date with the latest revelations and conclusions that are published from rigourous research and scientific exploration. True, our understanding of the human body is changing, but mainstream medicine is sometimes medieval in its approaches and orthodoxy. That might explain why more people die in the U.S. from prescription medication than from gunshot wounds. You might like to think about that for a moment! doc3

The myths and misconceptions surrounding medical advice often produce harmful recommendations and now, with the support and encouragement of my medical buddies, this seems like a great moment to tip the balance in favour of some good, solid and positively beneficial advice.

Let’s start with diet. If there’s one area in your life where extremism pays the highest dividends – it’s your daily diet. We know that focusing on natural, unprocessed food is the key to reversing countless health problems, extending lifespan and maximising good health and vitality.

The gut seems to hold the key to so many health issues that feeding it with high quality, fresh vegetable produce is the simplest and most effective way to harmonise the body and eliminate the risk of serious illness. It’s that simple.

Losing unwanted weight, reversing chronic diseases, boosting energy levels, rejuvenating the body, staying fit and healthy – all from an intelligent approach to nutrition. That means natural, local, organic and fresh with an emphasis on veggies. It’s one of the most important contributions you can make to your health.

You’ll feel the difference. You’ll see the difference. And people around you will notice the difference too. Spread the word. It’s just too important to ignore.

Next item on the super health agenda is the favourite target of the medical profession – vitamin and mineral supplements. Despite the readiness of doctors to throw prescribed drugs at almost every health problem, regardless of the potentially damaging side effects, many are wildly opposed to taking vitamins.

docYet the evidence is clear that supplements are an extremely effective way to boost health and vitality. We know that there are some areas of confusion but the fact is that a handful of essential nutrients can work wonders in promoting cellular health, metabolising food and assisting in enzyme reactions.

And yes – my dear doctor friends all take supplements and recommend them to friends and family every single day. Because they work.

The third area on our pathway to total health that truly deserves a complete overhaul is our attitude towards sleep. The fact is that too few people either sleep well or get enough sleep. And that’s scary. It’s partly our culture and our manic reliance on electronic communication devices that keeps us awake at night, over-stimulated and stressed, far too active and restless, that’s ends us scurrying to the medicine cabinet and a prescription to help us sleep or relax.

Of course, the dear doctor doesn’t mention that even taking fewer than 18 sleeping pills a year increases the risk of dying by threefold. Increase the number of pills consumed and the risk of death increases fivefold! Didn’t your doctor mention that when they wrote out the prescription? Must’ve forgotten! doc7

So how do we deal with poor sleep? Firstly, say No to the sleeping pills. They’re not to resolve your problem. Abolish all electronic devices from the bedroom. No reading and no TV. That’s right. You need to rest. You need to sleep. Turn down the temperature and get rid of all those little blue electric lights that flash and glow on your bedside clock and electronic devices. Breathe more deeply. Relax every muscle in your body. Tell yourself calmly and firmly that you’re going to sleep wonderfully well and wake up feeling fantastically refreshed. Calm down. Get comfortable. Slip into a deeply restorative sleep.

There are countless examples of pioneering doctors facing ridicule as they challenged the prevailing orthodoxy of their day and offered evidence for revolutionary breakthroughs in medical knowledge and understanding.

doc1The problem is that too many medical practitioners are trapped in outdated approaches to human health and frequently offer well-intentioned advice that is breaking the first principle of medicine – do no harm. Heed the best advice and follow the latest research.

Stay with us and we’ll share the exciting news on the latest breakthroughs and developments. It’s your health. It’s your life. And you deserve the best.

Get your copy of The PALEO Epigenetic DIET BIBLE for your constant companion and guide on the pathway to total wellness!

Do you LOVE those deliciously naughty fried chips?

Do you LOVE those deliciously naughty fried chips?

Yep. Me too!

But – did you know there are some fabulously tasty alternatives to the stodgy old potato??!!
We’re talking mouth-watering, mega-delicious alternatives! Did you know that you can use other vegetables to make healthy delicious fried chips? Welcome to the All-Star List of super veggies that you can use to make your very own Skinny Delicious Fried Chips! A fabulous alternative to potatoes, a whole new world of exciting flavours and a chance to experience the joy of fried chips with the added benefit of the Skinny Delicious Method that tastes so g-o-o-d and keeps you in great shape!

Before we start, we’re going to share some really useful, healthy tips with you!

A. Cooking with Extra Virgin olive oil is the best choice for making these chips.
B. You can bake them in the oven or stir-fry them to produce crispy, tangy, spicy and utterly. unique chips.
C. For some of the recipes, which are described for you below, you could even use coconut oil, a fabulous alternative to olive oil and a medium that imparts a subtle, exotic taste, …..reminding you of holidays in spice-laden, exotic locations!

– For the carb-counters, the list is arranged from lowest to highest net carbs based approximately per 1-cup serving.

1. Zucchini or Courgette Chips

1.

Carbs per 1-cup serving: 5 grams
Zucchini is one of those amazingly versatile vegetables that is actually more tasty than potatoes. To get an even crispier texture from the outside, you can dip it in beaten egg followed by a dusting in almond or coconut flour. The flouring also gives you an opportunity to add all kinds of herbs and spices to enhance the flavour

Ingredients:
1 Large zucchini or courgette
2 Tbsp. olive oil
Low sodium Salt
Optional: Oregano or any herb of your choice including black pepper

Instructions:
1. Preheat the oven to 105 degrees Celcius. Line a baking sheet with parchment paper, and set aside.
2. Slice the zucchinis, using a knife, or even better, a mandolin. The thinner the slices, the better they’ll crisp in the oven.
3. Place the sliced zucchinis on a sheet of paper towels, take another paper towel, sandwich the zucchini slices and press on them. This will help draw out the liquid so it will cook faster.
4. Line up the sliced zucchini on the baking sheet next to each other, and make sure they don’t overlap.
5. In a small bowl, pour some olive oil, then take a pastry brush, dip it in the olive oil, and brush on each sliced zucchini.
6. Sprinkle a small amount of salt, and if you prefer, any herb of your choice as well.
7. bake in the over for approximatively 2 hours, until they become crispy.
8. Let it cool down before removing and serving.

2. Turnips
2. Turnips
Carbs per 1-cup serving: 8 grams
Turnips are a lovely crispy vegetable and ideal for making chips. Feel free to use lots of onion powder and maybe add some extra seasoning such as chili powder or your favourite herb blend.

Ingredients:
2 large turnips – skin peeled
3 tablespoons olive oil
Low sodium salt
¼ teaspoon pepper
Optional:
1 teaspoon onion powder
1 teaspoon chili powder
1 teaspoon of your favourite herb

Instructions:
1. Preheat the oven to 205 degrees Celsius. Line two baking sheets with tin foil. Spray foil with non-stick cooking spray.
2. Slice the turnips using a knife, or even better, a mandolin. Place all the slices in a mixing bowl.
3. Drizzle the turnip slices inside the mixing bowl with olive oil, salt and pepper (you could also add any optional spice or herb of your choice). Toss well to coat evenly.
4. Spread the sliced turnips in an even layer on baking sheets.
5. Bake for 20-25 minutes, turning once halfway through to ensure even cooking.
6. Let cool for at least 10 minutes before serving.

3. Celeriac
3.Celeriac
Carbs per 1-cup serving: 9 grams
Celeriac is one of the healthiest vegetables and is widely recognized as a generous contributor to radiant skin. You could also cut this incredible vegetable into normal potato fry slices and enjoy with Sherry vinegar and garlic powder! This is definitely one of my favourites!

Ingredients:
2 large celeriac roots
Olive Oil
Low sodium Salt

Instructions:
1. Slice the turnips using a knife, or even better, a mandolin.
2. In a large frying pan, heat some olive oil and wait until the oil starts to be hot.
3. Place the sliced celeriac into the hot oil, preferably using a tong for safety reasons.
4. When the celeriac become brown at the edge, turn them over and wait a bit until you feel they are ready to be taken out.
5. Place the cooked celeriac chips on paper towelling to drain the oil.
6. Let the celeriac chips cool down, serve and enjoy!

4. Eggplant
4.Eggplant
Carbs per 1-cup serving: 9 grams
Eggplant is another great vegetable to dip in egg and/or coconut flour before frying!

Ingredients:
2 Eggplants
Olive Oil
Herbs or seasoning
Instructions:
1. Slice the eggplants using a knife or a mandolin. The thinner the slices, the better.
2. Place the sliced eggplants on cookie sheets. Then, put some olive oil on each slices eggplant. If you like, you can also add the seasoning.
3. Turn over each eggplant slice and put olive oil on it.
4. Place the eggplants in the oven and allow them to bake for approximatively 60 min.
5. Take the sliced eggplants out of the oven and allow them to cool down before serving.

5. Book Choi
5. Book Choi
Carbs per 1-cup serving: 13 grams
You could use the White part of this stunningly tasty vegetable and fry in sesame oil and grated ginger instead of Olive Oil!

Ingredients:
2 Heads baby bok-choy
Olive Oil
Low sodium Salt

Instructions:
1. Heat the oven to 160 degrees Celcius
2. Cut the bottoms of the bok-choy, leaving the green tops intact.
3. Place the bok-choy leaves in a large mixing bowl, and add a very small amount of olive oil. Stur the leaves then place them on a baking sheet with the leaves out. Sprinkle some salt over the leaves.
4. Bake the bok-choy leaves in the oven, for approximatively 6 minutes.
5. Remove the bok-choy chops and allow them to cool down before serving.

6. Carrots
6. Carrots
Carbs per 1-cup serving: 13 grams
Delicious, wholesome carrots baked in olive oil and oregano with sliced garlic are the best way for these ultimate veggie feasts to impress your guests!

Ingredients:
2 Large Carrots
Olive Oil
Sliced Garlic
Oregano
Low sodium Salt
Instructions:
1. Heat the oven to 175 degrees Celsius.
2. Slice the carrots using a knife or a mandolin. The thinner the carrot slices, the crispier they will be.
3. Place the carrots slices in a mixing boil. Add the salt, olive oil, garlic and oregano, and mix well.
4. Lay the carrot slices on a cookie sheet, lined with parchment paper.
5. Bake the carrots for 15 to 20 minutes, making sure they don’t burn at the bottom.
6. Allow the carrots chips to cool down before serving.

7. Butternut Squash
7.Butternut Squash
Carbs per 1-cup serving: 21 grams
Butternut Squash is a great alternative to pumpkin and not as sweet as sweet potato. The colour is simply amazing, especially after they become crispy from the oven baking!

Ingredients:
2 Butternut Squashes with long necks
Olive Oil
Low sodium Salt

Instructions:
1. Preheat the oven to 190 degrees Celsius.
2. Cut the necks of the squashes off of the bases, and peel each neck. Using a sharp knife or mandolin, slice each squash into thin slices.
3. Using a saucepan, boil the slices for only 2 minutes. Boiling them will allow the squash to become crispy when baked. Drain the water from the slices, allow them to cool down, and then pat them with a towel to remove excess water.
4. Cover two baking sheets with parchment paper and place the slices on top, making sure the slices don’t touch. Brush the slices with a bit of olive oil, and sprinkle some salt on top of them.
5. Bake the chips for about 15-20 minutes, until they become crispy.
6. Remove the chips from the oven and allow them to cool down.


8. Sweet Potatoes
8.sweet potato
Carbs per 1-cup serving: 23 grams
Turn this incredible vegetable into a Spicy sweet treat. You could use cinnamon to add a delicious contrast to the sweetness!

Ingredients:
2 sweet potatoes
Olive Oil
Low sodium salt
Ground cinnamon

Instructions:
1. Preheat the oven to 190 degrees Celsius.
2. Peel the sweet potatoes and slice them thinly, using either a mandolin or sharp knife.
3. In a large bowl, toss the sweet potatoes with olive oil, cinnamon, and salt and mix welll.
4. Place the sweet potato chips on a rimmed baking sheet covered with parchment paper.
5. Bake in the oven for 10 minutes, then flip the chips over and bake for another 10 minutes, and then until you realise they become crispier.
6. Allow the sweet potatoes chips to cool down before serving.


9. Parsnips
9.Parsnips
Carbs per 1-cup serving: 27 grams
Parsnips have a lovely deep rich flavor, which is very popular with veggie chip fanatics everywhere. Try them with homemade tomato sauce to make the most of this treat!

Ingredients:
2 large parsnips
Olive oil
Low sodium Salt and freshly ground black pepper

Homemade Tomato sauce (makes approximately 1l):

1 cinnamon stick
2 tsp dried red chilli, chopped
2 tsp ground allspice
1.5kg ripe tomatoes
1 large onion, chopped
2 cloves garlic, chopped
1 1/2 cups brown sugar
3/4 cup cider vinegar
Low sodium salt
1/2 cup fresh basil

Instructions:

1. Preheat the oven to 200 degrees celsius and oil an oven tray.
2. Peel and slice the turnips, using either a knife or a mandolin.
3. Place the sliced turnips on the tray and add more olive oil until they all are covered. Season well with the salt and pepper and toss again.
4. Bake the sliced turnips for 15 minutes then turn and continue cooking for approximately 15 more minutes or until all are golden and crisp.

To make the sauce:
1. Put all the ingredients except the basil into a saucepan and bring to a boil, then reduce the heat and simmer gently for approximately 1 1/2 hours, stirring occasionally and watching to make sure the sauce doesn’t become too thick.

2. Remove the cinnamon stick from the saucepan, then process in a blender. Add the basil and pulse to combine.
3. Taste for seasoning then pour into sterilised jars or bottles.

10. Plantains
10. Plantains
Carbs per 1-cup serving: 50 grams
Plantain chips have a stunningly special favour with overtones from their Caribbean home. Break out the spices from this part of the world to enhance the flavouring! Exoticism Guaranteed!
Ingredients:

2 Green Plantains
Liquid Coconut oil or Olive oil
1 tsp ground cayenne pepper
Low sodium Pink Salt

Instructions:

1. Preheat the oven to 165 degrees Celsius.
2. Peel the plantains by cutting off both ends, then making cuts lengthwise that are deep enough to separate the peel without cutting into the plantain’s flesh. Use your hand to take off all the peel.
3. Using a knife or a mandolin, slice the plantains to the size of a coin.
4. In a mixing bowl, place the sliced plantains, the olive or liquid coconut oil, the salt and cayenne pepper, and mix well.
5. Place the sliced plantain into A baking sheet.
6. Bake the sliced plantain in the oven for approximatively 12 minutes.
8. When the plantain chips are crispy, take them out of the oven and allow them to cool down.

written by Beran Parry
Recipes provided by Lina Chahrour
Of the Blog
SKINNY Delicious and I

Download The PALEO Epigenetic DIET BIBLE to get more veggie chips recipes!

Raw Chocolate bliss cake

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Ingredients

1 1/2 cups soaked cashews, drained
1/3 cup raw cacao powder (or regular cocoa powder)
2 teaspoon vanilla
4-8 drops stevia liquid
1 1/4 cup water
1/4 cup melted coconut oil
1 cup cashews, soaked for 2 hours
1 cup macadamia nuts, soaked for 2 hours
1 cup coconut flour
1/2 cup raw cacao powder
2 teaspoons coconut oil
1. For the mousse: Combine the first six ingredients into a high speed blender until smooth and thick. Cover and freeze so it can set while you make the cake.

2. Mix the cashews and macadamia nuts in a food processor until crumb-like. You might have to do this in 2 batches, depending on your food processor size.

3. Add the remainder of ingredients into the processor and pulse until a smooth dough forms.

4. Line a loaf pan with wax paper. Place dough in pan and with hands, pat down until dough forms into pan. Freeze for 25 minutes.

5. Take cake out of pan and gently cut into 1/2″ slices.

6. Top with chocolate mousse and cover with another cake slice.

7. Freeze again.

Check other PALEO Desserts or you can download The Skinny Delicious Cookbook: Over 250 Mouthwatering Recipes and discover the joy of eating Delicious Food and living in a skinnier, healthier body.