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Updated: Apr 17, 2022


Frothy Hot Chocolate:


1 cup Full Cream Milk

1 Teaspoon Cacao Powder


  1. Pour 1 cup of full cream milk into a microwave-safe mug (milk frother machine).

  2. Place cacao powder into the coffee mug and stir lightly to combine.

  3. Place in the microwave on medium to high for approximately 1 – 1 ½ minute.

*Optional; A milk frother can be used instead of the microwave.

Icy Ice Coffee:


4tsp organic decaf instant coffee

Boiling hot water

Full cream milk

Ice Cubes


  1. Add coffee into a 1L thermos or metal flask/bottle.

  2. Add a splash of hot water to dissolve.

  3. Fill the remaining flask with cold water.

  4. Store in refrigerator.

  5. Upon servery, take a coffee mug/glass and half-fill with ice-cubes, add cold-coffee mixture and add full cream milk as desired.


Slinky Apple Snacks:


1 Pink Lady Apple


1tsp Cinnamon

1tbsp pure almond butter


  1. Use a manual slinky apple device, to peel and slice a fresh apple.

  2. Either, with a knife spread almond butter onto the sliced apple slinky pieces or sprinkle cinnamon over the apple.

  3. Serve immediately and enjoy!

Banana-Nut Split:


1 Large Banana

1 tbsp pure almond butter


  1. Peel a banana and using a knife, slice the banana in half, vertically through the centre.

  2. Spread almond butter onto one side of the banana and join the two sides together, forming a banana split.

  3. Serve immediately and enjoy!

Crunchy Carrot Sticks:


1 carrot

Almond butter


  1. Peel a carrot and slice into smaller carrot sticks.

  2. Dip the carrot into the desired amount of almond butter.

  3. Enjoy!

You can find my Roddo's Rules video where I make delicious Snack Arracks here

Rod Bucton caught the outdoor adventure bug at a young age while growing up on his family's farm near Port Macquarie NSW. This now includes surfing, mountain biking, skateboarding, ocean paddling and trail running. After recovering from Lyme-like disease Rod has reshaped his life with a focus on achieving optimal health and fitness with an unconventional approach to food and exercise.

Rod now coaches middle aged women to do the same preparing them for a life of bucket list adventures.

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