INGREDIENTS 
    Crust 

• 2 C almonds
• 6-8 dates (depends on size) 
• 5 Tbl coconut oil, melted
• 1 tsp cinnamon
• 1⁄4 tsp salt 

    Filling 

• 3 C raw cashews, soaked in water for 2 hours 
• 2⁄3 C coconut cream 
• 1⁄3 C fresh lemon juice 
• 1⁄2 C maple syrup, or any other syrup for sweetening 
• 1⁄4 tsp salt
• 1 tsp vanilla extract 
• Strawberries, sliced (or try raspberries if you prefer)

METHOD 
    Crust 

1. Place all ingredients into a food processor and process until combined. 
2. Line a 8-inch or 9-inch spring-form pan with baking paper.
3. Press mix firmly into the base and refrigerate while preparing the filling. 

    Filling 

1. Drain and rinse the cashews. Place into a blender or processor with the remaining ingredients. 
2. Blend until smooth - this could take a few minutes. 
3. Pour half of the filling into the base. Layer with the berries. Top with the remaining filling. 
4. Freeze at least 3 hours until set. 

When ready to serve, remove from freezer and allow to thaw slightly for about 10-15 mins. 
Slice into small portions – remember, although a healthy version, it is still rich. 
Serve with more fresh berries.

SUGGESTIONS

• Try a different type of berry. 
• Swirl through some berry compote or jam before freezing. ​

When the warmer weather hits, the plants in your garden can take off like they’ve got somewhere better to be. All that’s required is a little sun coupled with a touch of moisture, and your normally- organised garden bed can become a wild jungle only tameable with a steady weeding hand and a wheelbarrow. 

When it comes time to get it under control and remove those pesky weeds, it might prove helpful to treat your body like it’s about to undertake an intense training session. Weeding might not seem like a laborious task, but some people may suffer from general muscle soreness and back pain as a result of continuous bending, lifting, weeding, and pruning. Even if you’re only in the garden for a few hours, it never hurts to put steps in place that might help to prevent those aches and pains. 

Before you grab the garden spade, do a quick warm-up. Stretching your muscles before you tackle the garden can help warm and loosen them up for the task ahead. Once you’re ready to head outdoors, arm yourself with tools that might make gardening a little more comfortable. For example, a garden hose requires less strength and effort to use than a watering can, and a garden cart can remove the need to lift heavy bags of soil or compost by hand. Every little change in your gardening habits can make your time outside more enjoyable. 

It’s easy to get caught up in what you’re doing and forget how long you’ve been pulling weeds, but it might also benefit your body to break up the task into 30-minute sessions. After 30 minutes, take a break, hydrate, and make sure you’re feeling comfortable enough to continue. Always remember to bend your knees when lifting, lift with your legs, keep your back straight and share heavy loads. 

Gardening is a fun hobby to have, and forming good habits with proper technique can help to reduce the risk of back pain and/or injury. However, should you find yourself feeling worse for wear after a day of lifting and bending in the garden, your chiropractor is available for consultation.
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