Recipes and Tips

Chocolate Butter Fudge

(can also be used as icing for coconut/nut flour muffins or coconut bread)  

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Based on recipe in Nourishing Traditions by Sally Fallon

500 grams/2 cups butter/ghee (I used ghee)

250 grams/2 cups raw cacao powder or dark unsweetened cocoa powder

200—250 grams or ¾ — 1 cup honey

2 teaspoons dried ginger (or more to taste)

  • Let butter soften to room temperature
  • Blend in remaining ingredients
  • Taste and adjust ingredients as desired
  • Spread into a rectangular glass dish or a dish lined with backing paper. Smooth over with the back of warm dry spoon. (Everyone will want to lick the bowl from this one!)
  • Refrigerate, when firm, cut into squares and enjoy (if you haven’t already)

*I also crushed some Cashews and sprinkled on top



1 Cup Dates

1/2 Cup Nuts of your choice (I have used Almonds and Macadamias)

2 tsp Coconut Oil

In a food processor, pulse the dates, nuts and coconut oil until it is fine and sticks together. Pour the mixture into a small slice tin with baking paper (easier to remove). Place tin in the freezer.


1 Cup Dates

1/2 Cup Coconut Oil

1 1/2 Tbsp Tahini

1/2 Cup pure Maple Syrup (or less depending on how sweet you want it)

1 Cup Raw Cashews (soaked in water for at least 1 hour and then drained)

1/3 Cup water

Place all of the above in the food processor / blender and pulse until combined and smooth (you may need a little extra water to combine ingredients). Pour mixture onto the base and return to the freezer.


Equal parts of: Coconut Oil, Cacao and a Sweetener (maple syrup / honey / rice malt syrup)

Example – 1/4 cup of each.

Pour all ingredients into a small saucepan over really low heat and stir until it starts to resemble chocolate sauce. (I have also used Lindt %70 – %85 dark chocolate and melted over boiling water and it tastes just as good) Make sure the caramel is set, and then pour the chocolate sauce over the top and place back in the freezer for at least an hour, and then cut and serve.

I have found it a lot easier to cut into pieces after an hour in the freezer, you can then either store in the fridge in an airtight container or leave in a container in the freezer. Enjoy!

* This recipe is based on the FoodMatters slice recipe (with some small tweaks)

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2 handful of Raw Cashews / Sunflower Seeds

1/4 cup coconut oil

Handful of fresh dates (pitted)
2 tbs of chia seeds
2 tbs of cacao (or superfood choc chunk powder for extra nutrients)
Blend all above ingredients in a food processor and press into a slice tin.


1.5 cups desiccated coconut (soak in water to soften)
Handful of dates
2 tbs cacao powder or superfood choc chunk powder
1/2 cup coconut milk or cream
4 tbs coconut oil
Blend in processor and put on top of the base and into fridge (or freezer if your in a hurry to eat it)
*Great to freeze! p.s This doesn’t last very long in our household!


Chocolate Black Bean Cookies – YUM!

(Recipe from Danijela at Healthy Always Blog –



1x 400g tin of black beans
1/2 cup almond meal
1/3 cup cacao powder/cocoa powder
1/3 cup pure maple syrup
1 tbsp melted coconut oil
1 tsp vanilla essence
1 egg
Pinch of salt
Extras: dark chocolate chips/cacao nibs


1. Preheat oven to 180 degrees celcius. Line a baking tray with baking paper.

2. Open tin of black beans and drain in a sieve. Hold under running water, until the water runs clear.

3. Add into a food processor all of the ingredients, except the chocolate chips. Process until the batter is smooth (be mindful not to over process it by letting it run for ages). The batter will be liquidey but with a thick enough consistency to hold together. Remove the blade and mix through a small handful of chocolate chips, reserving a few to sprinkle on top.

4. Spoon tablespoons of the mixture onto the baking tray, and shape (using your spoon/finger) into cookie shapes if required – you should get 9-10 cookies form the mixture. Drop a few chocolate chips on top.

5. Bake for 12-14 minutes – keep an eye on them in the last few minutes so they don’t burn. Remove from oven and let cool completely – they will harden as the cool. Enjoy!

Note: as these cookies are made up of a base of black beans (which are a moist ingredient) they will have a short shelf-life, and so are best eaten and shared on the day they’re made, or day after.


7 Responses to Recipes and Tips

  1. Hayley says:

    Hey Mary, I better not say sorry to hear about your situation, as it seems to be changing your life in a positive way, which is awesome! We just never know what life is going to throw at us do we. Best wishes for the operation. I live in the Gold Coast (think you are near by?), so please don’t hesitate to ask if there is anything at all that you need for after the op, or anytime. Cooking, cleaning, childcare etc…I don’t know whether you have family here or not, but I know that if I was in your situation I would have to ask for help due to lack of support here. Life is about lots of things, & helping others is definitely one of them. Sending love, Hayley (from Wgtn girls) haha. xx

  2. Rane Bowen says:

    Thanks for this great resource. I am having a total gastrectomy mid September, so it is good to learn from your experiences. I’m also a Kiwi living in Australia. The coconut rough recipe looks great. Can’t wait to see more!

    • MummyWithNoTummy says:

      I’m glad my blog can be of some use 🙂 All the best for your operation! I am now 7 weeks post op, and recovery is going well 🙂

  3. Ian Read says:

    Just wondered if you got my email re Justine.

  4. Denise Werahiko says:

    Atamarie Mary,
    Thankyou for sharing your journey. I too have just recently been diagnosed as a carrier. Like you I lost my older sister January 1999 to stomach cancer (I dare say she too was a carrier) and she was 31.
    For me I know “God doesn’t give you what you can’t handle” and that there is a reason for everything (gosh that’s my staunch Catholic nan coming out of me…lol)….The most beautiful part of my journey with CDH1 is that I get to hold my mums hands through this and she gets to hold mine 💞. So I will keep reading your beautiful blogs…..Arohanui Denise xxx (Marilyn Henry is my mum)

    • MummyWithNoTummy says:

      Wow we have a very similar story, thanks for connecting. I hope all is goes well with your journey, sounds like you are at the beginning of this new journey, and if you need anything at all, feel free to ask 🙂

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