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just frank

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25.01.2022 WHITE CHOCOLATE I love working with and consuming a wide variety of dairy free chocolate flavours, but dairy free white chocolate is by far my favourite, and it is for this very selfish reason that Ive created a new white chocolate raw dessert. Introducing franks Raw White Chocolate Cheesecake featuring my housemade white chocolate ganache and crushed dried strawberries. ... Made with only the finest wholefood plant based ingredients, this incredibly decadent raw dessert is available from Expresso Eatery at the Mount Gambier Marketplace while stocks last. You are most welcome. #rawvegan #rawdessert #glutenfree #rawcheesecake #whitechocolate

24.01.2022 RAW MARBLED CARAMEL Today it’s about the three C’s, coffee, chocolate and caramel, and if the thought of that combo has your taste buds working overtime, then hot foot it down to the She’s Apples cafe to bring it all to life. I have created the perfect plant based gluten free Caramel Tart for you which comes complete with a marbled chocolate top, and all the richness you would expect from a dessert with this combination of ingredients. ... Instore She's Apples Market Mount Gambier right now for your total enjoyment. You are so welcome. #caramel #glutenfree #plantbased #chocolate #coffee

24.01.2022 MEMORIES Im not sure about you, but I really love the memories feature on Facebook for a variety of reasons, not least for its ability to remind me of changes I vowed to make that I now realise I didnt. (Dont you just love that! )... For the most part though, I love taking a walk down memory lane to see how much progress Ive made, or to be reminded of time lines that seem vastly different to what they actually are. Today I was reminded that my still very popular Date and Almond Granola made its debut in the just frank product line up 5 years ago when I was still offering my vegan cuisine to Limestone Coast folks exclusively via the network of markets that existed at the time including both our local Farmers Market and Sunday Rotary Markets. Enter She's Apples Market Mount Gambier who have generously supported my business for almost the entire 6 years of its existence, and have stocked my two varieties of granola since their introduction to my range. If you are one of the many folks who enjoy my granola, or any of my other products, Id like to take this opportunity to thank you from the bottom of my heart for your continued support. It would be easy to throw a bag of granola in your trolley whilst doing your weekly shopping at one of the big name supermarkets, but your support of both myself and other locally owned and operated small businesses when you choose us is a conscious act on your behalf, and I think you need to be reminded of what a difference it makes to so many of our lives. Thank you again, I feel truly blessed.

23.01.2022 WHOO HOO With our fabulous state receiving an early release from lockdown, a few of my outlets have put out the call for a re-stock ahead of their very welcome openings tomorrow morning. With my to-do list prepared, Saturday is now the new Monday with all systems go here in the kitchen today. ... I hope you all have a fabulous weekend, and if you are anything like me, you’ll be looking forward to a REAL coffee tomorrow morning. #coffee #cafelife #lockdown #sagreat #localssupportinglocals

23.01.2022 MERRY CHRISTMAS Wishing you all, whether you be friends, family, acquaintances or simply ‘Facebook observers,’ a peaceful and love infused Christmas Day. For those of you with empty seats at your Christmas table for the first time this year or for perhaps a number of years in a row, I see you and send you extra Christmas love. ... I know many of you are missing loved ones due to travel restrictions and border closures, I’m sorry for you, and I pray you are all able to be back together again soon. May the true spirit of Christmas wrap you in it’s glory. Sending you Christmas love and blessings.

23.01.2022 MATCHY MATCHY Cherry Ripe Bites and Cherry Ripe Bounty Cups will both be a part of the huge She's Apples Market Mount Gambier re-stock happening tomorrow. This re-stock will be unfolding incrementally, so please bear with me as I work on getting it sorted over the next few days.... See you soon! #cherryripe #rawtreats #localssupportinglocals #smallbusiness #smallbusinessaustralia

23.01.2022 TRIPLE CHOCOLATE As the just frank range of wholefood, plant based deliciousness continues to grow, Im becoming quite obsessed with creating new and incredibly decadent products for you to enjoy. Tomorrow my new Raw Triple Chocolate Cheesecake will be available for you to indulge in at the She's Apples Market Mount Gambier cafe.... With its velvety texture and decadent chocolate taste, its already a favourite of mine and my family of trusty taste testers. Youre welcome. #rawcakes #vegancheesecake #rawdesserts #rawrecipes #wholefoodplantbased

23.01.2022 THE HARVEST There arent many things more gratifying than a pot of soup simmering on the stove made almost entirely out of ingredients that were growing in my veggie patch less than 20 minutes ago. Chemical free and nurtured with love, my organically grown produce currently provides me with around 70% of my fruit and vegetables for the week, and believe me, you sure can taste the difference. ... #organics #organicallygrown #vegetablegardening #fruittrees #chemicalfree

22.01.2022 THEYRE BACK Hey Naracoorte! Franks Cherry Ripe Bounty Cups have just been re-stocked @ Sweet Espresso 5271 for your enjoyment. ... Made with only the finest wholefood, plant based ingredients, these circles of decadence are the perfect blend of indulgence and nutritional excellence, and would pair perfectly with your favourite Sweet Espresso hot bevvy. Whether youre a Naracoorte local or just passing through on your way to the big smoke, be sure to pop by and grab one before theyre all gone. Youre welcome. #cherryripe #decadence #coffee #cafelife #rawcakes

21.01.2022 SUNDAY COFFEE Hey Sunday, Im always so excited to see you! Whos doing coffee today?... If youre anything like me, your Sunday coffee date always feels just that little bit sweeter than at any other time of the week. Wherever youre choosing to enjoy your favourite hot bevvy today, be sure to give some extra love to your barista. Love, light and good coffee my beautiful friends.

20.01.2022 BLISS BALLS A full re-stock of franks Bliss Balls has taken place @ She's Apples Market Mount Gambier which includes all 3 of your favourite flavours, Chocolate, Zesty Lemon and Peanut Butter. All varieties of just franks Bliss Balls are made from a specially selected assortment of wholefoods comprising nuts, seeds and dried fruits, and as with all just frank products, my range of bliss balls contain zero fillers, artificial colours, flavours, preservatives or prot...ein powders. If you are looking for gluten free options, both the Chocolate and Zesty Lemon varieties would be perfect for you, oh and heres a little tip if the PB variety is your thing, try serving it at room temperature for extra flavour and texture. Pop in to Shes Apples soon to secure your favourites. Youre welcome. #blissballs #rawtreats #rawtreatsandcleaneats #chocolate #peanutbutter

20.01.2022 HEARING VS LISTENING Hearing is simply the act of perceiving sound by the ear. If you are not hearing-impaired, hearing simply happens. ... Listening, however, is something you consciously choose to do. Listening requires concentration so that your brain processes the meaning within spoken words and sentences. If we took the time to listen more often, Im sure wed hear I love you spoken more often than in just those three words. Happy Saturday my beautiful friends.

19.01.2022 SLOW AND STEADY Look at us, were not simply surviving, were thriving! Keep going, youre doing great!... Love and light my beautiful friends.

17.01.2022 WORLD VEGAN DAY The majority of the population would no doubt be totally unaware that today is World Vegan Day, a day to perhaps stop for a brief moment to think about what veganism actually means. Veganism is not a diet, it’s a way of living, and I guess the most apt way to describe veganism as a life choice, is as ‘a way of living which seeks to exclude, as far as is possible and practicable, all forms of exploitation of, and cruelty to, animals for food, clothing or a...Continue reading

17.01.2022 DECEMBER can be a bit much. Everyone is expected to be full of cheer, but you and I both know that it's not always that clear cut. It's okay to not be okay, even at Christmastime.... Give yourself permission to feel ALL the feels. Lifeline Australia: 13 11 14 Beyond Blue: 1300 224 636 Kids Helpline: 1800 551 800 Emergency: 000 Confidential Helpline: 1800 737 732 Mensline: 1300 78 99 78 Relationships Australia: 1300 364 277 Link2home homelessness information helpline: 1800 152 152 Or feel free to call or message me, I'm available 24/7 to support any of my family or friends Please share this post far and wide. A simple copy and paste might save someones life. #itsokaynottobeokay

17.01.2022 WHATS THE RUSH This quote really resonated with me and has inspired me to create a list of things that I wont be returning to now that Ive adjusted to life without them. Without going into the intricacies of the list, lets just say that Ive become a lot more fluent in using the word no in ways that Ive never been able to before, and this change alone has allowed me to relax into being, so much more than when I was constantly doing.... 2020 has been a hell of a year, theres no way around that, but I wonder if we were all to take some time to really dissect how this global unrest has affected us personally, perhaps wed embrace some of the perceived forced changes as little gems of wisdom from the universe that would in fact enhance our lives going forward. Food for thought. Love and light my beautiful friends.

17.01.2022 THANK YOU ‘Meat plays a huge role in humans overrunning the world and if factory farming continues on this path, gas emissions from our food system will account for over half of global emissions created by humans by 2050.’ In his most recent documentary ‘A Life On Our Planet,’ Sir David Attenborough's advice to the world is to cut back on meat or switch to a vegetarian diet and plant more forests.... ‘We must radically reduce the way we farm. We must change our diet. The planet can’t support billions of meat-eaters.’ He isn't asking the world to change their dietary habits overnight but, rather to take steps to help the planet. Attenborough, who is a vegetarian, is not telling people they have to cut meat out of their diets completely, but at least actively try to reduce their intake as much as possible. ‘I haven’t been a doctrinaire vegetarian or vegan, but I no longer have the same appetite for meat. Why? I’m not sure. I think subconsciously maybe it’s because of the state of the planet.’ If you were born in my era, (the amazing 1960’s) you’d have no doubt grown up idolizing Sir David as I did, as he took us to all four corners of the globe showing us things that we could have only ever dreamed of seeing. At 94, he’s seen it all, the mass extinction of animal species, the melting of the ice caps and the clearing of millions of acres of precious life giving rainforests, to name just a few of our planet’s travesties, so if he’s telling us this beautiful planet of ours is in trouble, I think we should damn well listen, don’t you? The documentary ‘A Life On Our Planet’ is streaming now on Netflix, and I would highly recommend it if the health of our planet and the one we will be leaving for our children and our grandchildren is something that concerns you.

17.01.2022 RAW FRUCHOCS As much as I love creating new and delicious products to add to my ever growing range, I also love re-visiting old favourites for those of you keen to indulge in them again. One of the most requested old favourites is my vegan and gluten free Raw Fruchoc which Ive created again this week for your enjoyment. ... Available now @ the She's Apples Market Mount Gambier cafe, this decadent ball of goodness is the perfect sweet bite to pair with a piping hot coffee, tea or hot chocolate on this chilly Saturday morning. If Apricot is your thing, youre gonna love this one. Youre welcome. #fruchoc #limestonecoastfood #coffee #cafe #saturday

16.01.2022 Well, have you? Metro Bakery and Cafe have stocked my delicious range of plant based products for 5 years now, and I have loved every single thing about my involvement with them. Pop in and see what they have this week!... Here may or may not be some Biscoff ‘Frank-kats.’

15.01.2022 LOVE Is there someone you need to tell? Now is as good a time as any. ... Happy Wednesday my beautiful friends.

14.01.2022 CHERRY RIPE BITES If just a bite or two of decadence at a time is all you desire, then Franks Cherry Ripe inspired bites may be just what your looking for. Featuring a cashew nut, cherry and coconut centre, this succulent sweet treat would be perfect paired with your favourite hot bevvy, smoothie or juice and is waiting for you right now at the She's Apples Market Mount Gambier cafe. ... Youre welcome. #coffee #cherryripe #cafe #rawsweets #rawvegan

14.01.2022 PURE DECADENCE Raw Caramel Tart, dont mind if I do! Gluten free and plant based, this delectable tart is naturally sweet and features a host of wholefood plant based ingredients including cashews, almonds and dates and is finished off with a melt-in-your-mouth dairy free dark chocolate ganache. ... Available now @ Expresso Eatery, youll have a hard time believing its dairy free. Youre welcome. #dairyfree #glutenfree #rawcakes #rawtarts #rawvegan

13.01.2022 OLDER AND WISER Yesterday I posted this photo and the accompanying story on my personal Facebook page to show yet another way that my life’s journey has taught me about love and self acceptance. I’d be lying if I said that growing older didn’t pose a few emotional and physical challenges at times, (more emotional than physical for me ) but for the most part, life is good, and the wisdom that has accompanied me into my 50’s has reassured me that my life has been ...both rich and full. Circa 2013 and pre-grey hair. When I say ‘pre-grey hair, I don’t mean I didn’t have any, I mean I was covering it up with a concoction of chemicals that I knew in my heart of hearts weren’t good for me on a multitude of levels. It was at about this stage that I began growing my unnatural hair colour out, vowing to be hair colour and chemical free by my 50th birthday, which I was. It definitely wasn’t an easy process and was one that my Mum had a hard time witnessing with her standard comment being ‘When are you going to do something about that,’ as she gestured vaguely at the GT stripe of grey hair on top of my head which grew wider and wider with each passing week. I spent the majority of the growing out phase with my hair tied up in a pony tail or in a messy bun on top of my head until the regrowth was long enough to allow for a super short hair cut to rid myself of the dyed hair. Proudly sporting my natural hair colour meant that I needed much less makeup as my natural skin tone now matched my hair and didn’t constantly need to be bolstered by foundation and heavier eye makeup so as not to look washed out. I know that ‘salt and pepper’ greys aren’t for everyone, I get that, but ending the hair dying phase and embracing my inner goddess was one of the most liberating things I’ve ever done in the name of self love and acceptance. (I’d love to know how much money I’ve saved.)

13.01.2022 MY APOLOGIES Hey there peeps! I’m just ‘hopping’ by to offer my apologies for not posting what I was offering for Easter in the way of dairy, egg, gluten and nut free treats as I’d promised late last week.... I had set myself a fairly strict cut off number for this year’s orders, and I have reached that already, even before advertising taking into consideration the amount of time it takes to make these products. I may have a few gift boxes available once I’ve packed all current orders which I will offer here once I know. Thank you all for your support. #easter #easter2021 #dairyfree #eggfree #nutfree #lactosefree

13.01.2022 TOGETHER As we prepare as a state for our ‘circuit breaker’ lockdown from midnight tonight, here’s a few words of wisdom from a fellow Australian who has just endured the harshness of the Victorian lockdown which lasted for an excruciating 112 days. Stay safe my beautiful friends, and please remember to be kind to each other. ... I’ll be thinking of you. ‘To all those South Australians about to experience the harsh and difficult reality of lockdown, from a Melbourne lockdown alumnus, I feel for you but I promise you it's worth it. Stick it out, follow the rules and keep yourself appraised in international covid situations to keep perspective and gratitude. It's hard, and even home bodies will feel stifled by it. Try to get outside if you can, make fresh foods, keep as much routine as you can, but also, give yourself permission to feel what you need to, vent as you need to, and grieve, just try to remember, it's temporary and it's saving lives. Hopefully your government isn't attacked as ours was in Victoria, and you can have more peace in the lockdown than we had by knowing that it does work.’ ~Daniel Miller~

13.01.2022 DO YOUR BEST A very wise person once told me that at any given time in any of our lives, we are simply doing our best. Good, bad or otherwise, using only the tools we have, we are all doing our best.... When I think back over the (perceived) mistakes Ive made in my life, the ones that Ive spent more time than I should have thinking about, could I have done better? Maybe if Id had the tools, the life experience and the foresight to make another decision apart from the one I made, but at that time, I didnt. So in saying that, I was in fact doing my best. Im using this example for general day to day things that we tend to look back over and beat ourselves up for, and not as an excuse for shitty, hurtful and abusive behaviours. Be kind to yourself. Happy Friday my beautiful friends.

13.01.2022 POSITION VACANT How y’all doing? I hope you are simply ‘going with the flow,’ and that you aren’t being swept along in the crazy wave of Christmas pressure thats in the air right now.... When you’re a small biz owner in the direct line of consumer demand, it’s hard not to cave to the endless requests that you are bombarded with at this time of the year, (I know how many of you are hearing me ) but from previous experience, I’ve learnt a lot about balance and about keeping plenty of physical and emotional reserves in my tank for myself and for my own family. For so many years I burnt myself out with my inability to say no to each and every customer request that came my way, and by the time Christmas Day rolled around, I was a second grade version of myself and I had little left in the way of enthusiasm for one of my favourite times of the year. No more. I have new boundaries around my work schedule, and although I am still working super long days this week, they most certainly aren’t the 18 hr, 7 day a week Christmas weeks I used to operate in. I’d love to hear from you if you have a similar story about your newly found personal care boundaries as I’m sure my followers would, as we all benefit from each other’s experience. Take care my beautiful friends, and remember to always prioritise yourself and those closest to you.

12.01.2022 THE THREE GS Just in case you needed some encouragement.

12.01.2022 THANKFUL We are never alone and we are more alike than we think, despite the fact that we dont know each other on a personal level. I see you.... I hear you. Im grateful for you. I love you. Happy Thursday my beautiful friends.

12.01.2022 TUESDAY TRUTH If you’ve ever waited to be validated by another, you’ll know how utterly exhausting it can be. And whilst you wait, you’ll be uncertain, you’ll over think and procrastinate, and you won’t make decisions for fear of being judged, even if the aforementioned decision is around something that fans every flame you’ve ever had burning in your soul.... As long as no one is getting hurt in the process, there’s no such thing as a wrong decision, there are only routes that require a re-directing of sorts should it turn out that they are not taking you where you thought they might. I’m speaking from experience when I say that a lot of time and valuable heart space can be wasted waiting for someone else’s approval, when all you really need is your own. It’s time we trusted ourselves more fully don’t you think?

12.01.2022 WHOLEFOOD GOODNESS Happy Saturday my beautiful friends. Im just popping by to thank you all for your continued support as I make the rounds to my Limestone Coast outlets to replenish supplies. ... It appears that the just frank Raw Lemon Tart is a very popular favourite with all deliveries selling out in double quick time over the past fortnight. With only three pieces of this cashew nut based citrus delight left Expresso Eatery at the Mount Gambier Marketplace Ive delivered something equally exquisite, nutrient dense and decadent to their fridges to pair with your favourite hot bevvy, juice or smoothie. If you have an appreciation for food that doesnt only taste good, but that nourishes your body and soul as well, I just know youre going to love it. Let me know if youve already spotted it, and even better, if youve been lucky enough to indulge yourself. Youre welcome. If Franks Raw Snickers Cups are your thing, Expresso has has these in stock as well. #rawcakes #vegancheesecake #nutrition #plantbased #glutenfree

11.01.2022 GLUTEN FREE It appears that Franks egg, dairy and gluten free version of the classic Caramel Slice has become a firm favourite with the Bricks & Mortar Coffee Co crew, and who am I to argue! A fresh supply is now in store for your enjoyment. ... Youre welcome. #caramelslice #glutenfree #dairyfree #rawtreats #rawvegan

10.01.2022 FEELINGS Add to the list if you wish to. All the feels. ... Love and light my beautiful friends.

10.01.2022 GRANOLA BARS Did you know that Franks Granola Bars come in three varieties each one jam packed with a host of wholegrains, fruits, nuts and seeds and containing over 8 grams of protein each? Apricot and Almond... Cranberry and White Choc Original Seeded True story. Fully re-stocked now in the She's Apples Market Mount Gambier fridges. Youre welcome. #wholefoods #nuts #seeds #protein #plantbased

09.01.2022 RAW CARAMEL SLICE If youve seen the 80s classic movie When Harry Met Sally, youll not doubt be familiar with the infamous line, Ill have what shes having. When Brett from Sweet Espresso in Naracoorte placed his most recent order, it was more a case of ill have what theyre having when he enthusiastically added franks Raw Caramel Slice to his order by saying Ill also have that one that @bricksandmortar.coffeeco has too thanks! ... Whether youre a Naracoorte resident or if youre just passing through, weve got you covered with a host of gluten free plant based goodness straight from the just frank kitchen. I love working with other local small businesses owners to bring you delicious high quality food bursting with wholesome goodness. Youre welcome. #rawvegan #rawtarts #rawcheesecake #localssupportinglocals #caramelslice @ Frank's Kitchen of Vegan Delights

09.01.2022 GET YOUR GREENS IN If I was ever asked to select my own bouquet of vegetable matter, be it flowers or otherwise, Id choose this one every single time. My veggie patch is literally bursting with produce right now, giving me an incredible array of green leafy vegetables including broccoli, kale, silverbeet, beetroot, carrots, peas and herbs to choose from for my menu planning this week. ... With this in mind, and to help you with your Meat-free Monday menu this week, I thought I would share with you a delicious lentil recipe which uses one of my favourite vegetable combinations, sweet potato and kale. As always, feel free to adjust seasonings as required and add extra veggies according to your own personal preferences. I hope you enjoy it. Sweet Potato and Kale Lentils 1 tablespoon coconut oil 1 brown onion 3 carrots 3 sticks of celery 4 cloves garlic 1 teaspoon ground cumin 1/2 teaspoon ground ginger 1/2 teaspoon ground turmeric salt to taste 1 cup red lentils 1/2 cup dry quinoa 5 cups veggie stock 500 g of chopped tomatoes 1 cup of diced sweet potato 2 cups chopped kale, tough stems removed Method Melt the coconut oil in a large pot over medium heat and saute the onions, carrots, sweet potato and celery until tender, about 8 minutes. Add the minced garlic and saute for another minute. Add in the cumin, ginger, turmeric, salt, lentils, quinoa, water, and tomatoes and bring to a gentle boil. Once boiling, lower the heat and cover the pot to let everything simmer until the lentils are tender, about 20 minutes. Adjust the seasonings to taste and serve with your favourite hot crusty bread. Youre welcome. #meatfreemonday #veganrecipes #veganfood #lentils #kale

09.01.2022 THE TOUCHING Everyone must leave something behind when he dies, my grandfather said. A child or a book or a painting or a house or a wall built or a pair of shoes made or a garden planted. ... Something your hand touched, some way so your soul has somewhere to go when you die, and when people look at that wall, that child you raised, that book you wrote, that tree or that flower you planted, youre there. It doesnt matter what you do, he said, so long as you change something from the way it was before you touched it, into something thats like you after you take your hands away. The difference between the man who just cuts lawns and a real gardener is in the touching, he said. The lawn-cutter might just as well not have been there at all, the gardener will be there for a lifetime. ~Ray Bradbury~

08.01.2022 HAVE FAITH Dont you just love Saturdays for the opportunity to change the pace of things? Wishing you a love and light filled day my beautiful friends.

08.01.2022 THIS JUST IN Frank’s Cacao and Walnut Granola is now back in stock @ She's Apples Market Mount Gambier That is all, and you’re welcome! ... P.S. If my Date and Almond Granola is more to your liking, I have restocked this flavour as well. #granola #cacao #walnut #breakfast #girlboss #plantbased

08.01.2022 RAW CITRUS TART Spring is on the way, and that bright yellow ball of warmth is shining brightly in the sky today as a reminder. I am a huge citrus lover, and I find nothing more refreshing in the Spring and Summer months than citrus inspired beverages or light desserts.... With that being said, Ive created a deliciously zesty Raw Citrus Tart for your enjoyment featuring organically grown oranges and lemons from my backyard fruit trees. With a date and Almond base, this mouthwatering plant based, gluten free tart has a tangy orange and lemon juice and zest infused cashew and coconut cream centre, finished with a house made dairy free white chocolate ganache. If youre a citrus connoisseur like me, this ones for you. Available while stocks last @ the She's Apples Market cafe. You are most welcome. #citrus #vegancheesecake #rawtarts #gardening #fruittrees

07.01.2022 SPRING HAS SPRUNG Its here, the change of seasons that leads us to believe that warmer weather is imminent, but for me its not only the weather that changes, but my taste in food as well. As the sun shares its warmth with us, I tend to choose sweets with a lighter feel to them, and I definately develop a taste for anything with either a berry or citrus flavour, hence my choice in what Im creating in the kitchen this week. ... Earlier today I delivered a host of delicious goodies to my friends @ the She's Apples Market Mount Gambier cafe including a fresh supply of my Raw Cherry Ripe Bounty Cups, and another product which is new to my range. (more about that later) This decadent plant based treat is cashew nut based with the added goodness of almonds, dates and coconut, and for those of you needing a gluten free option, Ive ticked that box for you too. Its waiting for you now at the cafe to enjoy with your choice of hot bevvy, juice or smoothie. You are most welcome. #cherryripe #spring #rawcakes #rawtarts

07.01.2022 LUXE CHOCOLATE If you happen to be heading down to see Pete and his team of friendly staff @ Bricks & Mortar Coffee Co for your Saturday morning coffee fix, Ive dropped a few treats off for you that would make the perfect accompaniment. Franks Raw Chocolate Cheesecake Cups are available for your enjoyment while stocks last along with a delivery of my Raw Cherry Ripe Bounty Cups. ... You are most welcome. #rawvegan #rawcheesecake #rawtarts #glutenfreedesserts #plantbaseddesserts

07.01.2022 SNICKERS REBOOT Due to their popularity, the production of Franks Raw Snickers Cups takes place at least twice a week here in my little kitchen, so its a safe bet that anything from here on that is even remotely Snickers related is sure to be a hit. Introducing Franks Snickers Bites, a delicious ball of my house made plant based Snickers mix which has been dipped in creamy smooth peanut butter, and then dipped again in deliciously decadent dairy free chocolate. ... Finished with a sprinkling of crushed almonds and peanuts, this delectable gluten free bite will satisfy your sweet cravings without sacrificing your desire to nourish yourself with nutrient dense wholefoods. Available right now from the She's Apples Market Mount Gambier cafe. Youre welcome. #snickers #peanutbutter #nuts #wholefoods

06.01.2022 CHOCOLATIERING My annual Easter chocolate pouring will be getting underway in the next few days, and I am super excited to be able to share some new designs from moulds I’ve sourced in Adelaide this week. A visit to the big smoke to spend time with my family is never complete without a trip to a few of my favourite supplies to see what’s new. ... If you are looking for dairy, gluten and nut free chocolates for Easter giving, please inbox me to order. Stay tuned for updates on what’s new. #chocolate #dairyfree #glutenfree #nutfree #easterchocolate

06.01.2022 COOKIE DOUGH Ok, put your hand up if you DONT like cookie dough...Ill wait. Just as I thought, theres literally no one who doesnt, so heres a little something Ive been working on that my randomly selected group of taste testers has absolutely loved...egg and dairy free Chocolate Dipped Cookie Dough Bites. ... These unbelievably decadent plant based treats start with a chocolate chip, peanut butter cookie dough which has been dipped in creamy smooth dairy free mylk chocolate, then sprinkled with more of the aforementioned chocolate chips. Are you salivating? Available now at the She's Apples Market Mount Gambier cafe while stocks last, these treats would be the perfect accompaniment to your chosen hot bevvy. Try stopping at one! If cookie dough IS your thing, stay tuned for a few more cookie dough inspired treats coming soon to the just frank range. Youre welcome. #cookiedough #cookiedoughbites #chocolatechips #deepdishcookies #rawcookiedough

06.01.2022 MEDITATION The word meditation has always conjured up images in my mind of devout yogis sitting for hours in the Lotus position with minds free from thought, superhuman stuff, but after a lot of research and experimentation, Ive learned that this is not the case at all. I came across my own unique way of meditating purely by accident after a series of laying prostrate on the bed moments due to a sore back. ... These episodes used to make me incredibly anxious as I quite naturally related my back pain to something bad, rather than a message from my body that it was time to down tools and rest. This change of attitude led me to incorporate a beautiful deep breathing technique into my rest time along with the clearing of anxious thoughts, which I now call MY meditation. Whether its a walk along the beach, an afternoon in a tranquil garden setting or a more traditional spiritual meditative practice, whatever it takes to achieve a mentally clear, emotionally calm and stable state can be considered a meditation. Love and light my beautiful friends.

04.01.2022 CRAZY PLANT LADY Sooo I have two questions for you this morning. Are you an indoor or outdoor plant person, and will I be seeing YOU at Bunnings this weekend? ... Happy Saturday my beautiful friends.

03.01.2022 ZESTY-NESS Happy Friday my beautiful friends. This morning has been a tad hectic here in the kitchen as I prepare some zesty deliciousness for your weekend. ... Lemon Bliss Balls, Zesty Lemon Tarts and a few other non-citrus bliss ball varieties are nearing completion and will ready for delivery before lunchtime. Stay tuned for more info on whats going to be where. Youre welcome. #citrus #springtime #rawcakes #vegancheesecake #rawtarts

03.01.2022 When we think about de-cluttering, the obligatory Tupperware cupboard clean out or annual wardrobe audit springs to mind, but depending on how deeply you’re willing to delve, a thorough ‘life audit’ can do wonders for your mind, body and soul. Where will you start?

03.01.2022 WORKING TOGETHER Pardon the expletives, but I cant think of a better project for us to be collaborating on. Love and light my beautiful friends.

03.01.2022 DAILY SELF CARE *The following is a post I wrote last year, which I thought was worthy of re-sharing. Thirty years ago, following the caesarean birth of my second daughter, my new life as a mother of two was interrupted by a debilitating bout of post natal depression, one so severe that I was hospitalised for 10 days.... As I was breastfeeding my newborn daughter at the time, she accompanied me on my hospital stay where we were visited regularly by not only my incredibly loving and supportive family, but also by the most beautiful mental health professional who specialised in post natal depression. This ‘angel in human form’ taught me many things, which at the time, in the midst of my sadness and confusion, I was unable to take in fully, but once the fog cleared, I realised she had set me up with skills I would use for the rest of my life. The most notable one, and one that I still use to this day is the humble ‘to-do’ list. Now I know what you are thinking, we all know how to write a ‘to-do’ list, but my ‘angel’ taught me how to write that list out with the guarantee of feeling accomplished at the end of it, not as a failure because I’d made the list so long and comprehensive, that I had indeed set myself up to fail. (My lists were as long as a supermarket shopping docket) This new version of my list consisted of the bare minimum I would be happy to achieve in a day, taking into account that I had a newborn, a 23 month old, I was recovering from major surgery and I had a household to run. (Things that I don’t think mothers of newborns give themselves permission to consider...I know I didn’t) I literally started off writing two things on my list; 1. Get out of bed 2. Feed us all As the months went by, and I began to adjust to my ‘new normal,’ I slowly added extra things to the list being extremely careful not to overwhelm myself with too many ‘to-do’s.’ This ‘angel’ also taught me how to write a reverse ‘to-do’ list, which consisted of adding any extra things I managed to achieve throughout the day, no matter how insignificant they may seem, to the list at the end of the day as a way to help restore my feelings of self worth and accomplishment. Such a simple thing as lowering the expectations I had of myself made an incredible difference to not only my life as a young Mumma, but to the lives of my entire family. I don’t think the benefits of this exercise are exclusive to new Mums though as I feel we could all benefit from cutting ourselves some slack in this fast paced world we live in by maybe shortening our list. Perhaps we could use the time this frees up to be more of the human ‘beings’ we were created to be rather than the human ‘doings’ we’ve all come to expect. Just a thought... Happy Monday my beautiful friends.

03.01.2022 IT’S CONFESSION TIME I am super proud to have a range of my delicious products on offer at the hideout of the newest ‘coffee kids on the block,’ Confession, products that would perfectly compliment the ‘made to perfection’ range of hot bevvies on offer. It’s always a joy to see great people doing great things, although if you know Don and Sam, they don’t really know how to do things any other way.... Congrats guys, and thanks for inviting me along for the ride.

03.01.2022 Happy Fathers Day to my wonderful Dad whose exuberant and incredibly positive personality never wanes, and inspires me to keep on keeping on with joy in my heart every single day. Anyone who knows my Dad knows what Im talking about, and they would also know of my Dads penchant for a friendly chat no matter the place or time of day. My Dad, pictured left as a young boy, lost his own Father (pictured right on his wedding day) to suicide when Dad was only 34 and my sister ...and I were 8 and 6 respectively. My Mum lost her beloved Dad when she was only 35, and her Mum soon after, so I grew up with only one grandparent for the most part. On Mothers and Fathers Day each year, not only do I celebrate the gift of my own parents, but my heart always go out to Mum and Dad who have been without their parents for most of their lives. Not a day goes by that I dont appreciate the fact that at 55 and 57, my sister and I are so totally blessed to still have both our parents to share our lives, and the lives of our children and grandchildren with. Mum and Dad are in full appreciation of their incredibly healthy and active lives, as are we, and I know I can speak for my sister when I say that we just hope weve inherited this part of the family lineage. Im sending loving thoughts and big hugs to anyone who is missing their Dad today, for whatever reason.

02.01.2022 UPDATE At last count, I think I’m about 28 ‘just frank’ outlet deliveries behind (over the past few weeks) in keeping you guys up to date on what’s been dropped off where. Sorry bout that, but this here is a one woman show, and time is limited and at the moment, reserved for things like re-stocking goodies although it appears you’ve already found them whether I tell you or not. ... (Thanks for all the enthusiasm! ) I’ll be back to give you other updates in the coming days, but just needed to stop by and let you know that there is a selection of dairy, egg, nut and gluten free Xmas chocolates on the counter at the She's Apples Market Mount Gambier cafe if you are looking for something for that special someone with needs such as these. That’s all for now, I’ll pop by again soon. Happy Xmas Eve Eve my dear friends. #xmas #christmas #dairyfreechocolate #tistheseason #nutfree

02.01.2022 NEW PRODUCT No, seriously, do I really need to write a detailed description of this slice of decadence or will you simply be motivated my how your senses react to this pic? Yeh, I’m gonna trust in that. ... Frank’s Snickers Bars are now at the @shesapplesmarketmtgambier cafe for your enjoyment, well, that’s if there’s any left! Run don’t walk, remember! You’re welcome. #peanutbutter #walnuts #chocolate #dairyfree #eggfree

02.01.2022 SELF-CARE SUNDAY Whilst in the midst of my hands on parenting journey, I know for sure that I didnt truly understand the concept of self-care, (outside the standard eat, sleep and personal hygiene list) let alone practice it. In generations prior to those born in the last few decades, mothers tended to be self sacrificing martyrs, giving their all for those around them and leaving nothing in the tank for themselves. ... (I can only speak from the perspective of mothers and not fathers because this was my experience) After hitting rock bottom in my early 40s, I was forced to discover what self-care truly meant, and for the first time in my life, I put myself first and started to take a very active role in improving both my physical and mental health. Thank goodness for the progress of women AND men in understanding that giving to the detriment of ones own health and well-being serves no one, and is a huge contributor to poor physical and mental health outcomes. From a much better vantage point today, it is with great joy and pride that I now have the opportunity to witness women supporting each other in their active self care processes, and it is my hope that these living examples and the benefits that are derived from being more in touch with our own needs will continue to filter down through future generations. My self care list is quite a lengthy one today. Whats on yours? Happy Sunday my beautiful friends.

01.01.2022 THE GIFT OF NATURE An afternoon in the patch warmed by the glorious Spring sunshine was just what I needed to recharge and revitalize and to begin this weeks meal planning by picking a host of delicious organically grown vegetables that were mature and ready to harvest. Today also saw the beginning of my Spring/Summer crop rotations with the planting of zucchini, Lebanese eggplant and another round of broccoli which I hope to get to maturity before the appearance of t...his seasons white cabbage moths. Tonight my body tells me that its been a long and very physical afternoon, but its that satisfying kind of tired that also tells me that its been a very rewarding day.