Hump day cravings, be gone!

It’s hump-day, the halfway mark! You’re off to a whopping start this week so before you reach for your hidden, not-so-secret chocolate stash, have a quick read through our tips for keeping those sugar cravings at bay!

It’s a well-known fact in the health food industry that dates are a natural sweetener, not only will they keep you regular, they’re great as a binding agent in slices and cakes that don’t even need to be put in the oven and are ready in a matter of minutes if you can’t possibly wait for it to set in the fridge. Another alternative to keep you sweet all through the day is Agave. Like all concentrated sweeteners though, agave should only be consumed in moderation, but it’s great because it doesn’t cause a great rise in blood sugar.

You’ve all probably some way or another found out about this ‘raw’ trend going around and you’re probably thinking to yourself that it’s just another fad that will fade away until the next thing people can grab onto comes along. However, raw food is possibly one of the few that you should get on board with; it’s quick, super easy and tastes just as good as some of the things that are one your ‘do not even think about eating’ list.

Of course, there are arguments out there that challenge raw food saying that it couldn’t possibly provide your body with the essential nutrients that it needs to stay healthy. Sure, steaming your asparagus does ignites its cancer-fighting potential and heating mushrooms—whether you sauté, boil, grill, or roast them—brings out more muscle-building potassium. But when you cook your broccoli it deactivates an important enzyme that helps cleanse the liver and when you roast your beetroot they lose more than 25 percent of their fool There will always be pros and cons with any one way of eating, that’s why balance and moderation is key in any eating plan.

We’ve compiled a couple of recipes for your taste buds to rate, that won’t take anymore than 30 minutes to make at the absolute max, so no excuses! Let us know how you go!


Berry Mine!

Gluten free, Dairy free, Vegan, and No Refined Sugars.

Berry Layer

1 cup raw cashews

1 cup dried shredded & unsweetened coconut

1/4 cup goji berries

1/4 cup coconut oil, liquid

1 cup fresh raspberries

Extra shredded coconut for topping.


Brownie Layer

1 cup raw cashews

1 cup raw walnuts

1/2 cup raw cacao powder

1 cup Medjool dates, pitted

1/2 cup dried cranberries

Line a loaf tin with baking paper. Ensure you have a bit of baking paper hanging over the sides, as this will help you remove the brownies from the tin.

Using a high-speed blender or food processor, blend the cashews, coconut and goji berries for the berry layer into a coarse meal. Add the raspberries and coconut oil. Blend for 1-2 minutes to make sure it is smooth and creamy. Transfer to a bowl and set aside.

Add the cashews and walnuts to a food processor for the brownie layer and blend until they form a coarse meal. Add in the cacao powder, medjool dates and cranberries. Blend until combined. You want the mixture to stick together when you pinch it with your fingers, but not so sticky that it sticks to your fingers. If it is too dry, add one teaspoon of water at a time until the right consistency is reached.

Press your brownie mixture into your prepared loaf tin.

Add the pink berry mixture on top of the brownie and smooth the top. Tap the pan against the countertop several times to settle the batter. Top with extra shredded coconut.

Place in the freezer to set for 2 hours. Remove from tray by lifting the baking paper and slice into the desired number of brownie squares using a sharp knife occasionally dipped in water.

Store in the fridge. Enjoy!



For the cake

1 cup pecans

1 cup dates

1 teaspoon vanilla extract

2 tablespoons cacao powder


For the caramel

3/4 cup dates

1 teaspoon vanilla extract

Cinnamon and nutmeg, to taste (I used about 1/2 teaspoon of each)

Pinch or two of Himalayan Rock Salt

Water, as needed (I used about 1 cup altogether)


For the topping

Handful pecans



To make the cake:

Put the pecans in your food processor and process until they become small crumbs. Add the rest of the ingredients and process until it all begins to stick together. Press into a small spring form pan (mine was about 6 inches), leaving the sides slightly higher than the center so you can later pour in the caramel. Leave in the fridge for a few hours or overnight.

To make the caramel:

Blend all the ingredients until smooth, adding water as needed to get a caramel consistency. Pour into the center of your cake and spread to the sides so it drizzles down. Top off with pecans or other nuts if you wish. Enjoy with spiced nut milk!




We even tested out the recipe to make sure that it was 100% delicious and it passed with flying colours according to the smiles on a couple of our trainers’ faces!


– FCF team


Hump Day Treats at F1rst Class Fitness :)
Hump Day Treats at F1rst Class Fitness 🙂