Prep Time: 20 mins

Storage Time: 2-3hrs

Total Time: 3 hrs and 20 mins

Yield: 12 Bars

Tasty Delicious Bars

  • 8 small packets light salted popcorn

  • 2 x 1/3 cup honey

  • 2 x 1/3 cup peanut butter

  • 1/3 cup maple syrup

  • 100g dark chocolate

  • Sprinkle peanuts


  1. Line baking tray with baking paper. Over medium heat cook honey, maple syrup, and peanut butter.

  2. Once the mixture is bubbling, remove from heat. Set aside to cool for a few minutes.

  3. Place popcorn into a large bowl. Combine syrup mixture and popcorn with your hands. ( Please check the temperature of the syrup mixture before mixing. It shouldn't be hot and burning your hands)

  4. Pour popcorn mixture onto a lined baking tray, spread mixture evenly to all edges. Set in the freezer for 2-3hrs.

  5. Remove from freezer, cut into 12 bars.

  6. Heat dark chocolate in the microwave for 30 seconds. Drizzle chocolate over the top and garnish with peanuts.

  7. Serve

Prep Time: 5 mins

Cook Time: 25 mins

Total Time: 30 mins

Yield: 12 muffins

Moist Strawberry Banana Muffin

  • ¾ cup milk of your choice

  • 1 teaspoon apple cider vinegar

  • 2 cups oat flour

  • 1/3 cup sweet white rice flour

  • ½ teaspoon salt

  • 2 ripe bananas, mashed

  • 1/3 cup sugar free maple syrup

  • 2 tablespoons melted ghee butter

  • 1 teaspoon vanilla extract

  • 11/2 cup fresh, chopped strawberries

  • 1/3 cup coconut sugar

  • 2 tablespoon cornstarch

  • 3 teaspoons baking powder


  1. Preheat the oven to 175° C. Line a muffin tray with paper liner.

  2. In a bowl, combine the oat flour, sweet white rice flour, baking powder, cornstarch and whisk until thoroughly combined. In a separate bowl, combine the milk and apple cider vinegar, salt and set aside.

  3. In a separate bowl, combine the bananas, coconut oil, sugar free maple syrup, ghee butter, flaxmeal, and vanilla extract with the milk and vinegar mixture. Stir together until well blended. Combine wet mixture and dry mixture together.

  4. Lightly fold in the strawberries and coconut sugar, into the mixture.

  5. Spoon the batter into the 12 muffin tins and bake for about 20 minutes or until the tops are golden. Remove from the oven and serve once cooled.


Address: Adelaide SA 5073


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© 2014 by Samantha Lee Carbone.