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Caramel Slice of Life

You will not find a recipe for caramel slice on the 12 Week Body Challenge program, but this is not a 12-week program, it’s about making positive changes permanently. The reality of life is that we will want to indulge and need to set the parameters around quantity and quality. This can be difficult as the western diet has evolved to be based on processed carbohydrates, saturated fats and refined sugars. When we consume processed biscuits, cakes or even bread they don’t offer any satiety and we don’t tend to stop until we feel unwell. If we change some our habits and consume foods that are not processed, we begin the process of retraining not just our appetite but our brains. We can retrain our brain to identify that food does not need to be so sweet or salty to satisfy a craving. This slice is still filled with ingredients that stimulate our taste receptors and increase serotonin. Yes, it is true that foods that make us feel good should be good for us. This caramel slice is gluten, dairy, refined sugar free and will impress any vegan.

What is good about my Holy Mackerel Health caramel slice? This little treat is packed with nutrients that will rescue in the afternoon when you are feeling shot. It is free of processed sugar, condensed milk and trans fats.

Almonds, walnuts and pecans: are a great source of vitamin E, which is essential for skin health and one of our essential antioxidants. They are also a great source of magnesium; a few nuts post exercise can really assist exercise recovery.

Coconut oil: is a great source of lauric acid which is known for its anti-microbial benefits.

Dates: many diet purists will argue that they are high in fructose, this is true. Dates are still a nutrient superior alternative to processed cane sugar and offer a good source of fibre to support bowel health. This slice portioned you would not consume more than 2 dates per square.

Raw cocoa: is a great source of magnesium, copper, manganese, which is great for the joints and muscles. The unique flavonoids in cocoa support mental stimulation and increase our endorphins. That is why chocolate makes us feel good.

Holy Mackerel Health Caramel Slice Recipe



  • 1/3 cup of desiccated coconut, choose one that is free of preservatives

  • 2/3 cup of almonds or walnuts or pecans

  • 1/4 cup of coconut oil

  • 6 Medjool dates pitted


  • 12 Medjool dates pitted and soaked on boiling water for 30 minutes

  • ½ cup of unsweetened almond butter

  • 2 tablespoons of maple syrup

  • ¼ cup of coconut oil

  • 1 teaspoon of vanilla bean paste

  • Chocolate layer:

  • ½ cup of raw cocoa

  • 1/3 cup of extra virgin coconut oil

  • 1/4 cup of pure maple syrup or rice malt syrup

  • Pinch of Himalayan sea salt optional


To make the base: combine coconut, nuts dates and coconut oil in a food processor and blend until mixture resembles sticky crumbs. Press mixture into a 20cm square tin lined with baking paper. Refrigerate for 30 minutes.

To make the caramel: Combine pitted dates almond butter, maple syrup, coconut oil and vanilla bean paste in food processor and blend until mixture resembles a smooth paste. Spread over the base and refrigerate for about an hour.

To make the chocolate: combine raw cocoa, coconut oil, maple syrup and salt in a heatproof bowl over simmering water. Stir for about 3 minutes until mixture is smooth. Spread over caramel layer and allow to set in the fridge for about an hour. Cut into small squares and enjoy.

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