Raw Beetroot Mud Cake Recipe

Decadent and Rich, a guilt-free recipe to rival any traditional chocolate mud cake

The real deal, made by yours truly and garnished with some maraschino cherries … ♡ ♡

Energy dense, packed with nuts, cacao and beetroot this RAW vegan delight was so easy to create! Rather than going down the sugary, buttery, flour-ey (is that a word?) path, I urge you to try this mouthwatering recipe. You can thank me later!

Inspired by Paleo Chef star Pete Evans, who was himself inspired by the fabulous Dr Libby, for the base. Then inspired by Whole foods Chef Cynthia Louise for the to die for Sweet Chocolate Icing, you really can’t go wrong…

What you’ll need for the Base:

Photo by Monika Grabkowska on Unsplash

300 g (2 cups) activated Macadamia Nuts (soak raw nuts in water overnight then rinse well)
15 Dates
40 g (¼ cup) Dried Cranberries
70 ml (1/3 cup) Maple Syrup
3 Beetroots, peeled and grated
200 g (2 ¼ cups) Shredded Coconut
4 tablespoons Raw Cacao Powder
4 tablespoons Carob Powder
1 Vanilla Bean, split lengthwise and scraped or Splash of Vanilla Essence
2 tablespoons Almond Meal

What you’ll need for the Sweet Chocolate Icing:

150 g (1 cups) activated Macadamia Nuts (soak raw nuts in water overnight then rinse well)
140 ml (2/3 cup) Maple Syrup
½  cup water
½  cup Raw Cacao Powder
Pinch of Salt
1 Vanilla Bean, split lengthwise and scraped or Splash of Vanilla Essence
250g Cacao Butter melted (this is the winning ingredient!)

Method for the Base:

Process the nuts to the consistency of bread crumbs, then add the dates, cranberries, and maple syrup and process until smooth.

Add the grated beetroots, coconut, cacao powder, carob powder, vanilla, and almond meal and blend until well combined and even in texture.

Line a 20cm cake tin with baking paper and press the mixture down into a solid base.

Place the cake tin into the freezer for 40 minutes to firm up.

Method for Sweet Chocolate Icing:

Combine EVERYTHING except for the Cacao Butter and blend until a creamy smooth consistency is formed.

Turn the blender down and add in the melted Cacao Butter until it’s combined (~ 5 seconds). OR if you’re like me and use a Nutribullet for the first step, just mix the Cacao Butter in by hand until it looks nice and glossy.

Pour the Icing over the Base and allow to firm up in the fridge.

You may want to garnish your cake with marachino cherries, extra beetroot or chocolate shavings… whatever takes your fancy!

Enjoy your raw vegan treat!

“it was the ideal birthday cake. You’d easily pay $5+ dollars for a small slice at a fancy café”

The Birthday Boy 😋


This recipe is pure genius – with no actual cooking you really can’t go wrong!

Some of the ingredients may be a little hard to get your hands on and you may need to source them from a quality Health Food Store – Ironwood Cottage at Sandgate is my go to for all things organic and quailty.

If you have some items in your pantry but not everything, you can always swap them out. Consider using dried blueberries or currents in place of the cranberries. Or Flaxseed Meal in place of the Almond Meal. Or Cashews in place of the Macadamias. My first attempt I used MCT oil instead of Cacao Butter and I can tell you now this is NOT a good idea unless you want icing that melts everywhere… whoops! Coconut oil may be a more suitable alternative.

Get in touch!

I’d love to hear how you go with creating this cake and whether you enjoy it as much as my family did?

Take photos and make sure to tag @naturologystudio and #naturologystudio

Yours in Health,



Sarah the Naturopath, Kinesiologist and Healthy Food Purveyor

Guilt Free, Moist & Tasty Banana Bread

Dairy Free / Gluten Free / Refined Sugar Free / Preservative Free

A super simple fruity Banana Bread recipe that the whole family will enjoy. So easy, your kids will love helping you make this!

If you’ve come to see me you’ll know that I promote REAL food – that is non-packaged, real foods that have grown naturally and provide you a wealth of health benefits. Choosing to go gluten, dairy and sugar free reduces inflammation, thereby reducing pain. Optimal health can be restored by choosing a variety of fresh vegetables, fruit, whole-grains, healthy fats and lean protein sources daily.

Inspired by Eat Drink Paleo’s “I can’t believe it’s Paleo” Banana Bread (click here) I made a few tweaks to make it simply perfect.

Give it a go and let me know what you think?

You’ll need:

  • Loaf Baking Tin
  • Coconut Oil and Non Stick Baking Paper (for greasing and lining the tin)
  • 3 Eggs (free range)
  • ​Pinch of Salt (celtic sea salt or himalayan rock salt are ideal)
  • ​2 ripe Bananas (peeled and mashed)
  • 1 tablespoon Manuka Honey
  • 1 teaspoon Vanilla Essence
  • ​2½ tablespoons Coconut Oil (in liquid form, melt down if required) 
  • 2 tablespoons Shredded or Dessicated Coconut 
  • 125 grams Almond Meal or LSA Mix (1¼ – 1½ cup) – you can always use the excess nuts from creating your own almond milk
  • 1 tablespoon Coconut Flour (or 2 tablespoons of Tapioca Flour)
  • 1 teaspoon Ground Cinnamon
  • Pinch of Nutmeg (optional dependent on your taste)
  • 1 teaspoon gluten free Baking Powder
  • 3 tablespoons chopped Walnuts
  • 7-10 chopped Apricots (or sultanas)
  • 3 chopped prunes (optional)
  • Handful chopped dried blueberries or apples (optional)


  • Preheat oven to 180°C . Grease the loaf tin with coconut oil and line the bottom with non-stick baking paper.
  • Place eggs with a pinch of salt in a large mixing bowl and whisk until thick and foamy.
  • Add the wet ingredients; mashed banana, honey, vanilla essence, and coconut oil and mix together until well combined.
  • Add the dry ingredients; almond meal, baking powder, coconut flour, shredded coconut, cinnamon, and nutmeg and mix together well.
  • Fold in walnuts and dried fruit to the mix.
  • Pour the batter into the prepared loaf tin.
  • Smooth the surface and sprinkle extra chopped walnuts on the top.
  • Bake for 45-60 minutes on the middle shelf. Insert a sharp knife or skewer into the centre to see if it comes out dry, in which case it’s done. Remove from the oven and let it cool for 5–10 minutes before removing from the tin; this will ensure a crisp outside and moist centre. Cover with a towel if leaving overnight. 
  • Voila!  Keep in sealed container in fridge then serve as is, or toast and smother with some butter. Yum 🙂

Kimchi Fermented Delight!

Hopefully you’ve heard all about the gut-brain connection and the importance of beneficial gut-bacteria for your immune system, mood, and overall vitality? Fermented foods such as kim-chi are excellent sources of probiotics including Lactobacillus plantarum and Leuconostoc mesenteroides. In fact, one sample of kim-chi has isolated over 900 strains of lactic acid bacteria!

Lactobacillus Plantarum

I like to call pro-biotics “pro-life” as they have a beneficial effect on our entire well-being. Lactobacillus plantarum has been shown to aid digestion, protect the gastrointestinal tract, reduce inflammation and build a healthy immune response. It is a powerful tool for adhering to the gastrointestinal wall and thus crowding out non-beneficial pathogens. It acts as an antioxidant with anticancer, anti-inflammatory, antiobesity and antidiabetic properties.

Like a lot of nutritional science research, we continue to find that traditional, ancient recipes have beneficial outcomes for overall health. This Korean side-dish has evidence of use going all the way back to 37 BC.


Fermenting vegetables:

  • Half a wombok cabbage, chopped into 8 pieces
  • 1 bunch of spring onions chopped into 1 inch pieces
  • 4 carrots
  • 2 teaspoons of quality salt (celtic sea-salt or himalayan pink salt)


  • 2 Nashi Pears
  • 1 small Chinese Radish
  • 1 whole knob of Garlic
  • 2 inch piece of Ginger
  • 2 tsp of Chilli powder and/or Cayenne Pepper (to taste)
  • Splash of fish sauce


  • 1 heaped tablespoon of ground Glutinous Rice Starch
  • 1/2 cup of water
  • LPRA vegetable culture (starter culture probiotic)


  1. Sprinkle your vegetable mix with salt and rub in until juices start to run, then allow to sit.
  2. Blend all of the Paste ingredients listed above to create a fine consistency – the smell is intense!
  3. Vigorously stir the Rice Starch and 1/2 cup of water on low heat until it turns white – it should create a thick consistency and bubble while being stirred.
  4. Mix in your chosen vegetable culture and the blended Paste ingredients to the Rice Starch.
  5. Cover the vegetable mix with the paste.
  6. Place all into a fermentation jar or crock, remembering to release any gas build-up daily (if you’re using closed jars).
  7. Fermentation will take approximately 1 week. Once ready, store in a sealed jar in the fridge for up to 1 month.

Serve as a side-dish with scrambled eggs, Asian or rice dishes, yum!

I personally use the Fermentation System with Airlock available through Green Living Australia. They also sell at Redcliffe Markets on a Sunday.

Fermentation Kit

Cheers to your best gut health!



Sarah the Naturopath & Kinesiologist