https://www.crisa.com.au/recipes-nutrition daily 0.75 2026-02-14 https://www.crisa.com.au/recipes-nutrition/chocolate-peanut-butter-cups monthly 0.5 2026-02-14 https://images.squarespace-cdn.com/content/v1/68fef88e824d8d43d05155f2/8b345399-1fc0-48d7-9821-b3d31c5c26d1/crisa+wellness+-+Insta+posts+%281%29.png Recipes & Nutrition - Chocolate Peanut Butter Date Cups - CHOCOLATE PEANUT BUTTER & DATE CUPS Ingredients 250g dark chocolate or choc chips (We used the honest to goodness brand) 4 pieces cacao butter wafers 1 tsp coconut oil 1 tbsp cacao powder 5 fresh Medjool dates (halved) 9 tsp organic peanut butter 2 tbsp crushed freeze-dried strawberries Sprinkle of coconut sugar (optional) Method Melt the dark chocolate over low heat. Add the cacao butter wafers and stir until fully melted. Stir through the cacao powder until smooth and glossy. Lightly grease a 9-hole muffin tin with melted coconut oil. Spoon 1 tablespoon of melted chocolate into each mould. Add 1 teaspoon peanut butter to each. Place half a Medjool date on top of the peanut butter. Cover with the remaining melted chocolate. Sprinkle with crushed freeze-dried strawberries and a little coconut sugar if using. Freeze for a minimum of 3 hours, or until firm. Store in the freezer and enjoy straight from frozen for the ultimate melt-in-your-mouth moment. ENJOY xx https://www.crisa.com.au/recipes-nutrition/mackerel-patties monthly 0.5 2026-02-14 https://images.squarespace-cdn.com/content/v1/68fef88e824d8d43d05155f2/84b73f65-d470-49ba-b6bb-f966070306f1/crisa+wellness+-+Insta+posts.png Recipes & Nutrition - Easy Mackerel Patties - MACKEREL PATTIES 250g of tinned mackerel in brine 1/2 onion, finely diced 1 tsp minced garlic 1 tsp dijon mustard 1 egg, lightly beaten 1/4 tsp sea salt (omit if for baby) 1 tsp finely chopped parsley 2-3 tbsp spelt flour https://www.crisa.com.au/recipes-nutrition/essential-solids-nutrients monthly 0.5 2026-02-11 https://images.squarespace-cdn.com/content/v1/68fef88e824d8d43d05155f2/52f83555-6ad9-45ad-915a-38c1d5f7ccbb/1.png Recipes & Nutrition - the 6 key nutrients for starting solids - 2) DHA your baby's brain doubles in size in their first year of life! It’s made up of nearly 60% fat that comes from DHA so this nutrient absolutely makes our top 6! Necessary for brain and eye development, helping absorb fat soluble vitamins (like A,D,E and K) and building nervous system tissue. DHA can be found in fatty fish like salmon, sardines and trout or cod liver oil. Other health fats we love (that also support blood sugar balance and keeping your baby feeling nice and full) are grass fed butter, ghee, eggs, avocados, coconut yoghurt and nut butters. 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