Pumpkin Pie Spice Peanut Butter Fudge

Pumpkin Pie Spice Peanut Butter Fudge

Pumpkin spice peanut butter fudge

This pumpkin pie spice peanut butter fudge is an absolute dream. It’s silky smooth texture melts in your mouth yet it’s firm enough that it doesn’t melt in your fingers. It’s deliciously creamy yet is dairy free, and has a rich caramelised pumpkin spice flavour.

Luckily this perfectly textured fudge doesn’t require any cooking either. No pots of bubbling hot sugar that require risking your hands to searing hot spits as you stir it. This pumpkin fudge is one of the easiest fudge recipes you’ll ever make. Once you’ve made the pumpkin puree, simply combine the remaining ingredients in a blender, pour into a tin and then into the fridge to set.

Unlike regular fudge, where refined white sugar is the main ingredient, this recipe is sweetened with pumpkin (a whole food sweetener) and rice syrup (an unrefined sugar). The sugar content overall is also much lower than regular fudge recipes making this a low GI sweet treat.

It’s also not a sweet treat full of empty calories, because this fudge is made with pumpkin puree it’s a source of phytonutrients, vitamins, minerals and fibre. Pumpkin is a great source of beta-carotene (hence it’s orange colour) which converts to vitamin A which is amazing for eyes and skin, as are vitamins E & C which are also abundant in pumpkins. 

The warming pumpkin pie spices in this fudge make it the perfect healthy Halloween or Thanksgiving treat, but if you’re a pumpkin spice fan then you definitely don’t need to wait until those occasions to enjoy it!

For more pumpkin recipe inspo, check out these sugar free pumpkin recipes:

Pumpkin Pancakes

Pumpkin Pie Brownies

Pumpkin Pie Granola

Pumpkin & Red Lentil Coconut Curry

Pumpkin spice peanut butter fudge

Pumpkin Pie Spice Peanut Butter Fudge

Serves: 10 to 12
Prep time: 20 minutes Cook time: 10 minutes

1/2 pumpkin or squash (to make 1/2 cup pumpkin puree)
1/2 cup smooth peanut butter
1/2 cup coconut oil, melted
1/3 cup rice syrup
2 tsp ground cinnamon
1 tsp ground ginger
1 tsp ground nutmeg
1/4 tsp ground cloves
1/4 tsp pink Himalayan salt

To make the pumpkin puree:

If you prefecr to bake your pumpkin, cut the pumpkin into large pieces and place on a line baking tray in a preheated 180°C oven. Bake for approximately 20 to 30 minutes until you can easily mash with a fork.

To boil, remove the seeds and stringely bits from the pumpkin, cut off the skin and then into cubes. Place pumpkin in a small pot, cover with cold water and bring to the boil. Boil approximately 10 minutes or until you can easily mash pumpkin with a fork.

To puree, place the cooked pumpkin into a high speed blender and blend on high until very smooth. Note, baked pumpkin has less moisture so you may need a little extra water to get the blender going.

To make the fudge:

Place all the remaining ingredients into a high speed blender and blend until smooth.

Pour the fudge into a lined loaf pan, smooth the top and place in the fridge to set for 30 minutes to 1 hour. When the fudge is firm to touch cut into squares. Store in a sealed container in the fridge for up to 5 days, or freeze for up to 1 month.


Raw Cacao & Brazil Nut Hemp Seed Slice with Sour Cherries

Raw Cacao & Brazil Nut Hemp Seed Slice with Sour Cherries

You may have noticed there’s been a bit of a hemp seed theme here lately. Starting with this hemp, pumpkin & sunflower seed bread, followed by these moreish hemp heart clusters, and more recently this apple & raspberry hemp seed crumble.

To even up the savoury to sweet ratio, today I’m sharing this decadent raw cacao & brazil nut hemp seed slice with sour cherries. It has everything you want in a chocolate treat. It’s rich and decadent – yet not overpoweringly so and you can definitely go in for a second without feeling bad afterwards. The best part is it’s packed full of nutritious goodies, it’s completely raw, dairy, gluten, grain and refined sugar free, plant-based/vegan.

This slice is also super quick and easy to make. You barely even need a blender if you’re a happy to chop the nuts by hand, or prefer not to wash up a blender afterwards. Once the nuts are chopped the remaining ingredients can simply be stirred together and pushed into a tin.  After a little chill time, sprinkle the slice with freeze dried sour cherries (or any freeze dried fruit of your choosing), drizzle with melted chocolate and it’s ready to serve!

Raw Cacao & Hemp Seed Cheery Slice

It only recently became legal to sell and eat hemp seeds in New Zealand (read more about it here), which means this sustainable, eco-friendly, no waste, nutrient packed food is now readily available. I was pleasantly surprised to discover hemp seeds have a mild, nutty flavour, and are great in both savoury and sweet dishes (unlike hemp protein powder which has a VERY strong flavour).

Hemp seeds are nutritional powerhouses largely due to their unique 3:1 ratio of omega-6 to 3 fatty acids. This is the most beneficial kind of ratio when it comes to omega fatty acids, and is in stark contrast to most western diets. 

If you’d like to read more about the benefits of hemp for us and the environment, you can check out the whole post I wrote on it here.


Raw Cacao & Brazil Nut Hemp Slice with Sour Cherries

Makes: approximately 14 bars
Prep time: 30 minutes  Set time: 20 minutes

1 cup brazil nuts
1 cup hemp seeds
1/2 cup raw cacao powder
1/2 cup nut butter (e.g. peanut, almond, cashew)
1/2 cup pure maple syrup or rice syrup
pinch pink Himalayan salt

1 packet freeze dried cherries (or any freeze dried fruit of your choice)
250g dark chocolate

Line a small brownie pan (18cm x 30cm or 20cm x 20cm) with baking paper.

Place the brazil nuts in a food processor and blend until you have coarse crumbs, or alternatively chop by hand to save on washing up! Put the nuts in a mixing bowl and set aside.

If you used a food processor for the nuts put the remaining base ingredients into the food processor and blend until smooth. Alternatively, place the ingredients into another mixing bowl and stir until well combined.

Add the brazil nuts to the chocolate mix and stir well to combine.

Press the mixture into the lined tin, then into the fridge to chill.

While the slice is chilling, melt the chocolate in a small bowl set over a pan of steaming water.

When the chocolate is melted, remove the slice from the fridge and sprinkle over the freeze dried cherries. Drizzle generously with melted chocolate and return to the fridge to set for approximately 20 minutes.

Use a sharp knife to cut the into bars, and store in a sealed container in the fridge for up to 2 weeks.

Note: this slice won’t freeze well with the freeze dried fruit on it so it you want to freeze it, do so before adding the topping.

Raw Cacao & Brazil Nut Hemp Slice with Sour Cherries - recipe

Milk Chocolate Caramel Fudge

Milk Chocolate Caramel Fudge


This milk chocolate caramel fudge is everything a good fudge should be. It has a super smooth texture, a rich chocolate caramel flavour and just the right amount of fudginess.

It’s super easy to make. Simply melt the coconut oil then throw all the ingredients into a blender. Blend on high until smooth, pour into a pan and chill to set.

Best of all? It’s completely plant based/vegan, dairy, gluten and refined sugar free.

The inspiration for this milk chocolate caramel fudge recipe came from two of my previous recipes for salty chocolate peanut butter fudge and fudgey raw chocolate with sour cherries. I wanted to create an even simpler, much more creamier version using dates as the whole food sweetener. I chose Medjool dates in particular for this recipe because of their beautiful caramel flavour, but if you don’t have them regular dates work equally well.

Some people get worried when they see dates in a recipe due to their high fructose content. But it’s worth remembering that dates are in their whole form, which means the fructose is wrapped up alongside all their natural fibres, vitamins and minerals. This means the absorption of the fructose is much slower than any of the free forms like high fructose corn syrup or fruit juice, and won’t cause those unwanted blood sugar spikes.

Of course, this fudge and any other sweet treat is just that, a treat. It’s definitely not something you should eat every day or all in one sitting.

Less is definitely more, and a great way to avoid eating it all in one go is to divide it into several small containers and pop them in the freezer. This way you can bring out one container at a time and you won’t be tempted to scoff the lot! 



Milk Chocolate Caramel Fudge

Makes: 1 small tray, approximately 16 pieces
Prep time: 10 minutes Set time: 20 minutes

2/3 cup coconut oil
1 cup coconut milk (I used Little Island’s drinking coconut milk but any plant based milk will work)
1/3 cup raw cacao powder
6 (100g) Medjool dates
1/2 tsp pink Himalayan salt

Prepare a small brownie tin approximately 20cm x 20cm by lining with a piece of baking paper.

Gently melt the coconut oil by placing it in a heat proof bowl set over a bowl of steaming water with the heat turned off.

In a food processor or blender combine the coconut milk, raw cacao powder, dates, salt and melted coconut oil and blend on high until smooth.

Pour the mixture into the prepared tin and spread evenly with a spatula then place in the fridge or freezer to set.

When the fudge is set, lift out of the tin and cut into squares.

Store the fudge in a sealed container in the fridge for a couple of weeks or in the freezer up for 2 months.



Peanut Butter & Cinnamon Caramel Popcorn

Peanut Butter & Cinnamon Caramel Popcorn

Peanut Butter & Cinnamon Caramel Popcorn


Caramel popcorn lovers rejoice! This peanut butter & cinnamon caramel popcorn puts the store bought versions to shame. Fore starters it’s dairy, gluten and refined sugar free, entirely plant based, SUPER quick and easy to make, and of course, crazy delicious.

In fact it’s so simple I’m willing to bet you can whip it up before the movie even starts!

This recipe was created for Chantal Organics using their organic popping corn. I don’t always share the recipes I create for clients here, but this one was a no brainer. It’s just so good, and so Swoon Food. If you’re a caramel popcorn fan, then I think you’ll agree it can be dangerously moreish. Before you know it the bowl is empty and yet you’re still craving more.

That’s all thanks to the powers of processed foods which are loaded with refined sugars, salt, additives and preservatives to make them look and taste better, and last longer. Now, I’m not saying this version is sugar free (because you can’t have caramel without sugar), but it is refined sugar free and has a much smaller, way more wholesome ingredients list.


Peanut Butter & Cinnamon Caramel Popcorn


When creating and testing this recipe I made it about 6 times. Firstly to ensure I had the quantities and method correct, and then I wanted to test the effect of using different sweeteners.

As far as which sweetener is best, I’ll leavw the choice up to you.

For the richest caramel flavour, pure maple syrup is by far the best choice. If you’re a honey lover, then a good quality honey imparts a delicious honey flavour to the caramel, and if you don’t like things too sweet, or are conscious of your fructose intake, then rice syrup is the choice for you.

One thing to note, the caramel popcorn will still be quite sticky and soft after you remove it from the oven. Simply leave it to cool to room temperature and it will solidify. If it doesn’t, simply pop it back into the oven for a few more minutes until the caramel starts to bubble, then leave it to cool again.


Peanut Butter & Cinnamon Caramel Popcorn

Peanut Butter & Cinnamon Caramel Popcorn

Makes: 1 large bowl/ 2 oven trays
Prep time: 10 minutes  Cook time: 10 minutes

1/3 cup popping corn
3 Tbsp coconut oil

Peanut Butter Caramel
4 Tbsp good quality smooth peanut butter
4 Tbsp pure maple syrup, raw honey or rice syrup
2 Tbsp coconut oil
2 tsp cinnamon
1 tsp pink Himalayan salt

Heat 3 Tbsp coconut oil in a large pot with a lid over medium high heat.

Once melted, add a couple of corn kernels and wait for them to pop. When they have all popped, add 1/3 cup of popping corn to the oil.

Place the lid on the pot and shake to coat evenly. Remove pot from heat for 30 seconds then return to heat and cook for 2 to 4 minutes, gently shaking the pot until the popping slows.

Transfer the popcorn to a large mixing bowl.

Preheat the oven to 180ºC fan bake and line two baking trays.

Place all the caramel ingredients into a small pan and stir over low heat until melted.

Pour the caramel sauce over the popcorn and use a spatula to fold it through.

Spread the caramel coated corn over the two baking trays and place into the oven for 5 to 10 minutes, or until the caramel starts to bubble and turns golden.

Remove the caramel corn from the oven and allow to cool – the caramel will harden as it cools.

Store the caramel corn in an airtight container at room temperature for up to 1 week.




For more salted caramel recipes check out these Sticky Date Puddings with Salted Caramel SauceSalted Caramel Cashew Milk or these Raw Chocolate Salted Caramel Cups.

Raspberry Coconut Breakfast Ice Pops

Raspberry Coconut Breakfast Ice Pops

Raspberry Coconut Breakfast Ice Pops



The inspiration for this recipe came while making my morning smoothie. Whenever I get a bit heavy handed with the frozen berries or ice I end up with a deliciously thick, frozen smoothie and often think how delicious it would be frozen into an ice pop.

For this recipe I created a really simple raspberry coconut smoothie and poured it over a layer of coconut yoghurt in the ice pop mould. When the ice blocks are half set add granola to the tops (or bottom once they’re in your hands) to create breakfast on a stick!

Of course, get as creative as you like with these breakfast pops. I kept the smoothie really simple so that it could equally be eaten as a snack or dessert. But feel free to add more fruits like mango or banana, maybe sneak in some greens, hemp protein, nut butters, adaptogenic powders, or anything else you’d usually add to your morning smoothie!

If you do add granola though, it can pick up a freezer taste fairly quickly so be sure to store the ice pops in a sealed container – or eat them asap!






Raspberry Coconut Breakfast Ice Pops


Raspberry Coconut Breakfast Ice Pops with Granola

Makes: 10
Prep time: 30 minutes

You will need an ice pop mould (available on amazon) and wooden ice pop sticks.

Raspberry smoothie:

1 1/4 cup frozen raspberries
1 1/4 cup drinking coconut milk
4 ice cubes
2 Tbsp coconut yoghurt

To assemble:

1 cup coconut yoghurt
1 cup granola of choice (I used a paleo, grain free granola)

Prepare the ice pop mould by placing a spoonful of coconut yoghurt into the bottom of each ice pop well.

Make the raspberry smoothie by blending all the ingredients together in a high speed blender.

Pour the raspberry smoothie into each well, leaving 1/2 cm space at the top (for the granola). If the yoghurt swirls up that’s great as it creates a pretty marbled effect.

Place the ice pop mould into the freezer to set up for 10 minutes or so while you clean up.

After 10 minutes, take the ice pop mould out of the freezer and add granola to the top of each pop, followed by the lid and a stick.

Return to the freezer and allow the pops to freeze solid. To remove the breakfast pops from the mould, warm the underside of the mould under warm water and then gently ease the ice pops out when you feel them start to loosen.

These raspberry coconut breakfast ice pops will keep for 1 month in the freezer.


Raspberry Coconut Breakfast Ice Pops



Raw Cacao Cupcakes with Shroom Brew Frosting

Raw Cacao Cupcakes with Shroom Brew Frosting

Raw Cacao Cupcakes with Shroom Brew Frosting


These raw cacao cupcakes with shroom brew frosting were inspired by some beautiful whole food ingredients from my friends at Nourish and Thrive, and by the mystical powers of Shroom Brew, created by my clever friend Misty Day Plant Potions.

What’s Nourish & Thrive?

Nourish and Thrive is an online whole foods store with a focus on quality, sustainability and affordability. They’re smart cookies over there too. They believe “good food services your whole life. When you nourish well, you feel well, and when you feel well, you thrive!”

Not only are their foods good for your body, but they’re good for our planet too. They package in biodegradable and eco-friendly cartons and bags, and while they don’t use any plastic vessels at the moment, if they ever do they’ll be intended to be washed and used again.

I love this because reducing plastics and packaging waste is certainly a major incentive for me when choosing where to buy ingredients.


Raw Cacao Cupcakes with Shroom Brew Frosting


What Are Misty Day Plant Potions?

In Misty’s words: “pretty hued, herbal elixir powders to nourish the body, fortify the mind and invigorate the spirit.” Her beautiful blends are made from tonic and adaptogenic herbs, flowers and nutrients, to support timeless beauty, effortless detoxification, a happy outlook, meditation, energy and performance.

If you follow Swoon on Instagram you’ll have seen me throwing these gorgeous potions all over my breakfast bowls, but they’re so much more than just a pretty powder!

I chose Misty Day’s shroom brew for these raw chocolate cupcakes because it has a base of raw cacao and peppermint, which means the flavours blend beautifully, and because it’s packed with uplifting, mood boosting, mystical powers.

And lets face it, that’s what we’re really looking for in a chocolate cupcake, right?!

Does Shroom Brew really have magick powers?

Shroom brew is a blend of the very best organic medicinal mushrooms nature has to offer. Chaga, known as the king of mushrooms, is an amazing antioxidant and supports healthy stress levels and immunity. Lions Mane supports healthy cognition and a healthy nervous system. Gotu kola, an Ayurvedic herb, supports the brain, healthy veins and a calm healthy nervous system. Peppermint stimulates the senses while calming the gut and the mind, and last but by no means least, raw criollo cacao contains a heap of minerals such as magnesium, and the feel good plant chemical, anandamide.


Raw Cacao Cupcakes with Shroom Brew Frosting

Do these cupcakes have magick powers?

Well, they’re cupcakes and they’re chocolate, so we’re already off to a winning start.

They’re also raw which means all their beautiful nutrients and tonic herbs remain intact. The cupcake base is made with a blend of brazil nuts, sunflower seeds, raw cacao, coconut and dates, so they’re jam packed with protein, fibre, healthy fats and antioxidants.

The shroom brew frosting is actually a sneaky raw chocolate avocado mousse. Avocado is another amazing source of healthy fats (think glowing skin), and when combined with the magickal powers of Shroom Brew, you’ve got a chocolate cupcake that will elevate even the lowest of moods.

So many fantastic reasons to make these raw chocolate cupcakes. But possibly most important of all, they taste freakin AMAZING!


Raw Cacao Cupcakes with Shroom Brew Frosting

Makes: 6 standard sized cupcakes
Prep time: 45 minutes Chill time: 2 to 3 hours

Chocolate Cupcake Base
1 cup raw brazil nuts
1/2 cup desiccated coconut
1/2 cup raw cacao powder
1/4 cup sunflower seed flour (or sunflower seeds)
pinch pink Himalayan salt
1/2 cup dates (medjool blend the best)
1/4 cup coconut oil

Chocolate Avocado Shroom Brew Frosting
1 ripe avocado
1/2 cup raw cacao powder
1/2 cup rice syrup (or pure maple syrup)
pinch Himalayan pink salt
1 Tbsp Misty Day Plant Potions Shroom Brew
1/4 cup coconut oil

Decoration (optional)
Superfood powders e.g. matcha, blue pea, Misty Day beauty brew
Edible flowers e.g. dill blossom, rosemary blossom, chive blossom, basil blossom, rose petals, viola, pansy, lavender

Cupcake Base: Gently melt the coconut oil by placing it in a heatproof bowl set over a pan of steaming water with the heat turned off (this ensures it doesn’t heat above 46ºC and remains in it’s raw state). Place the brazil nuts, desiccated coconut, raw cacao, sunflower seed flour, and salt into a food processor and blend until the mixture resembles crumbs. Add the dates (ensuring pits removed) and blend until well combined. Add the melted coconut oil with the motor is running. Press the base mixture evenly into either a 6 hole silicone cupcake mould, or 6 cling-film lined holes of a standard cupcake tin. Place in the fridge to firm up while making the frosting.

Frosting: Gently melt the coconut oil using the method above. Place the avocado, raw cacao, rice syrup, salt and shroom brew into a food processor. Blend until super smooth and creamy. Add the melted coconut oil gradually through the top of the blender with the motor running, and blend until well combined and smooth. Transfer the mixture to a piping bag fitted with a fluted nozzle and place in the fridge for 10 minutes or so to firm up. Note, don’t leave it too long though as you want it to be pipeable consistency.

To Assemble: Remove the cupcake bases from their moulds and dust the tops with a superfood powder of your choice (I used misty day plant potions Beauty Brew which is a matcha based green powder). When the frosting has firmed up enough, pipe pretty swirls on top and decorate with edible flowers.

Store these raw cacao cupcakes in a sealed contained in the fridge for up to 5 days, or in the freezer for one month.


If you make these Raw Cacao Cupcakes – I’d love to hear from you!
Leave me a comment below.


Raw Cacao Cupcakes with Shroom Brew Frosting