In my job I have the privilege of meeting amazing foodies all the time, so I’m going to be sharing some of my favourite recipes every month. Lucky for myself, my 28ers and now you, this one can be found right here at 28 HQ!

I would love for you to meet Shahna Sarpi, Head of Nutrition at 28, the talent behind Project Nourish. Shahna has shared some of her most popular sweet treat recipes with us. They are absolutely delicious.

About Shahna

Shahna is a qualified nutritionist and is passionate about helping people live a nourished life through healthy eating and lifestyle practices. Utilising a whole foods approach to nutrition, Shahna aims to educate and inspire people to become their healthiest selves. With a love of food and being in the kitchen, she enjoys cooking up a storm and creating healthy recipes that everyone will enjoy. Let’s get into her delicious recipes now!

Cookie Dough Bites

Cookie Dough Bites

Prep Time: 15 mins
Serves: 15
Course: Dessert, Snack, Treat
Dietary Requirements: Gluten Free, Nut-Free, vegan
Author: Shahna Sarpi

Ingredients

  • 2 cups oats
  • 1 can chickpeas drained and rinsed
  • ½ cup tahini
  • cup maple syrup
  • 3 tbsp coconut milk
  • ½ tsp vanilla extract
  • 50 g dark chocolate 85% or higher

Instructions

  • Add the oats to your food processor and blitz them into a flour consistency.
  • Place all remaining ingredients, except for the chocolate, into your food processor and continue to blitz the ingredients until mixed well. You may have to turn it off and scrape the sides down a couple of times to get everything combined.
  • Chop the dark chocolate into small chunks and stir through the cookie dough mixture.
  • With slightly damp hands, roll one tablespoon of the mixture into a ball.
  • Repeat with the rest of the mix until it has all been rolled out into cookie dough bites.

Notes

These cookie dough bites can be stored in the fridge for up to 5 days. 
To make this gluten free, substitute the rolled oats for quinoa flakes or sunflower seeds.
Nutrition Facts
Cookie Dough Bites
Amount Per Serving
Calories 153.4 Calories from Fat 73
% Daily Value*
Fat 8.1g12%
Saturated Fat 1.9g12%
Carbohydrates 14.3g5%
Fiber 3g13%
Sugar 5.7g6%
Protein 4.5g9%
* Percent Daily Values are based on a 2000 calorie diet.

NB: All main course recipes use quantities from the ‘Female Healthy Weight Maintenance’ Stream of the 28 By Sam Wood program. So if you’re a male, feel free to bulk it up.

If you’re looking for sustainable weight loss, why not check out our 28 By Sam Wood Weight Loss Program?

Tried this recipe?Don’t forget to share and tag your creations @28bysamwood or tag #28bysamwood

Chocolate Black Bean Cake

Raw Chocolate Black Bean Cake

Prep Time: 20 mins
Freezing Time: 1 hr
Serves: 12
Course: Dessert, Snack, Treat
Author: Shahna Sarpi

Ingredients

Base:

  • 1 cup sunflower seeds
  • 2 tbsp coconut oil melted
  • 8 medjool dates pitted
  • 2 tbsp cacao powder
  • 1 tsp cinnamon

Filling:

  • 2 cans cooked black beans drained and rinsed
  • 1/4 cup of coconut milk
  • 2 tbsp maple syrup
  • 1 tsp vanilla extract
  • 180 g dark chocolate 85% cacao
  • 1 tbsp coconut oil

Instructions

Base:

  • Line a round cake tin with baking paper.
  • In a food processor or high powered blender, combine all ingredients for the base until well mixed and sticky.
  • Pour into the tin, flattening it evenly over the bottom to form a base.
  • Place this in the freezer to set.

Filling:

  • Melt the chocolate and coconut oil in a double boiler on the stove.
  • In the meantime, combine the remaining filling ingredients in the food processor until the black beans have become almost totally mashed together.
  • Once melted, add in the chocolate and coconut oil.
  • Turn the food processor on to high speed and mix everything until it has become a creamy consistency. If needed, add a splash more plant milk.
  • When totally combined, take the base out of the freezer and pour the filling on top.
  • Return the cake to the freezer for an hour and then move it to be stored in the fridge.
  • Remove from the fridge 15 minutes before serving and enjoy!
Nutrition Facts
Raw Chocolate Black Bean Cake
Amount Per Serving
Calories 328.3 Calories from Fat 174
% Daily Value*
Fat 19.3g30%
Saturated Fat 9.4g59%
Carbohydrates 30.7g10%
Fiber 7.1g30%
Sugar 17.5g19%
Protein 8.9g18%
* Percent Daily Values are based on a 2000 calorie diet.

NB: All main course recipes use quantities from the ‘Female Healthy Weight Maintenance’ Stream of the 28 By Sam Wood program. So if you’re a male, feel free to bulk it up.

If you’re looking for sustainable weight loss, why not check out our 28 By Sam Wood Weight Loss Program?

Tried this recipe?Don’t forget to share and tag your creations @28bysamwood or tag #28bysamwood

Blueberry Blondies

Blueberry Blondie

Prep Time: 5 mins
Cook Time: 50 mins
Serves: 9
Course: Dessert, Snack, Treat
Dietary Requirements: Gluten Free, vegan
Author: Shahna Sarpi

Ingredients

  • 1 can chickpeas drained and rinsed
  • 2 cups almond meal
  • cup raw honey maple syrup for vegan option
  • cup coconut milk
  • 2 teaspoons vanilla extract
  • 1 teaspoon gluten free baking powder
  • 1 cup blueberries

Instructions

  • Preheat the oven to 180 degrees Celsius, fan forced.
  • Add all ingredients except the blueberries to a food processor and blitz to combine.
  • Stir through 3/4 of the blueberries.
  • Line a square baking tray with baking paper.
  • Add the mixture to the lined baking tray. Top with remaining blueberries, pushing them into the blondie.
  • Put the tray in the oven and bake for 45-50 minutes.
  • Remove from the oven and leave to cool for 10 minutes
  • Cut the blondies into 9 portions.

Notes

Please note that these are very soft and may not hold together well – this is completely normal and I promise they taste delicious! They just need to be handled with care.
Nutrition Facts
Blueberry Blondies
Amount Per Serving
Calories 226.7 Calories from Fat 123
% Daily Value*
Fat 13.7g21%
Saturated Fat 1.4g9%
Carbohydrates 18.2g6%
Fiber 3.6g15%
Sugar 14g16%
Protein 6.6g13%
* Percent Daily Values are based on a 2000 calorie diet.

NB: All main course recipes use quantities from the ‘Female Healthy Weight Maintenance’ Stream of the 28 By Sam Wood program. So if you’re a male, feel free to bulk it up.

If you’re looking for sustainable weight loss, why not check out our 28 By Sam Wood Weight Loss Program?

Tried this recipe?Don’t forget to share and tag your creations @28bysamwood or tag #28bysamwood

Lemon Slice

Prep Time: 10 mins
Refrigeration Time: 1 hr
Serves: 12
Course: Dessert, Snack, Treat
Dietary Requirements: Nut-Free, vegan
Author: Shahna Sarpi

Ingredients

  • 2 cups rolled oats
  • 1 cup sunflower seeds
  • 1 cup shredded coconut
  • 8 medjool dates
  • 2 medium lemons juice and zest
  • 2 tbsp coconut milk
  • 1 tbsp coconut oil

Instructions

  • Line a square dish or tray with baking paper.
  • Add all ingredients into a food processor and combine until sticky.
  • Add the lemon slice mixture into the tray.
  • Leave to set in the fridge for 1-2 hours.
  • Cut into 12 pieces to serve.
Nutrition Facts
Lemon Slice
Amount Per Serving
Calories 243.6 Calories from Fat 131
% Daily Value*
Fat 14.5g22%
Saturated Fat 6.5g41%
Carbohydrates 19.4g6%
Fiber 5.8g24%
Sugar 11.4g13%
Protein 6.2g12%
* Percent Daily Values are based on a 2000 calorie diet.

NB: All main course recipes use quantities from the ‘Female Healthy Weight Maintenance’ Stream of the 28 By Sam Wood program. So if you’re a male, feel free to bulk it up.

If you’re looking for sustainable weight loss, why not check out our 28 By Sam Wood Weight Loss Program?

Tried this recipe?Don’t forget to share and tag your creations @28bysamwood or tag #28bysamwood

Rocky Road

Healthy Rocky Road

Prep Time: 5 mins
Cook Time: 10 mins
Refrigeration Time: 2 hrs
Serves: 16
Course: Dessert, Snack, Treat
Dietary Requirements: Gluten Free, vegan
Author: Shahna Sarpi

Ingredients

  • 1 cup cacao butter
  • 1 tbsp coconut oil
  • 1 cup cacao powder
  • 2 tbsp maple syrup
  • 1 cup hazelnuts
  • ½ cup pepitas
  • ½ cup shredded coconut
  • ½ cup goji berries

Instructions

  • Line a 20×20 tray with baking paper.
  • In a double boiler over the stove, add the cacao butter and coconut oil.
  • Once melted, add the cacao powder and stir through.
  • Stir through the maple syrup.
  • Turn off the heat and add the hazelnuts, pepitas, coconut and goji berries. Stir well to combine.
  • Pour the rocky road mixture into the lined tray.
  • Refrigerate until solid before cutting into 16 pieces.
Nutrition Facts
Healthy Rocky Road
Amount Per Serving
Calories 257.6 Calories from Fat 219
% Daily Value*
Fat 24.3g37%
Saturated Fat 11.3g71%
Carbohydrates 4.5g2%
Fiber 4g17%
Sugar 2.9g3%
Protein 4.2g8%
* Percent Daily Values are based on a 2000 calorie diet.

NB: All main course recipes use quantities from the ‘Female Healthy Weight Maintenance’ Stream of the 28 By Sam Wood program. So if you’re a male, feel free to bulk it up.

If you’re looking for sustainable weight loss, why not check out our 28 By Sam Wood Weight Loss Program?

Tried this recipe?Don’t forget to share and tag your creations @28bysamwood or tag #28bysamwood

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Posted by Sam Wood

Father and husband, on a mission to help people move more, eat better and make a positive change. Sam Wood has over 18 years experience in the health and fitness industry, and is recognised as one of Australia’s leading experts and media commentators. He is also the founder and trainer at Australia’s number one online fitness and nutrition program, and owner of Australia’s largest personal training studio, The Woodshed.