My Day On A Plate: Wholefood Cook Kara Conroy

My Day On A Plate
My Day On A Plate: Wholefood Cook Kara Conroy

This weeks My Day On A Plate comes from Kara Conroy, GoodnessMe Box's resident wholefood cook. Kara is a food lover through and through. Her interest for food and cooking started from a young age when she used to make blue cakes and green cookies at the age of four with her mum in the kitchen. Food experimentation has always been a passion and today she spends her spare time creating and developing recipes, turning ‘naughty’ treats into whole food healthy goodies. Raw food desserts are her specialty and you will often find her browsing the local health food store or farmers markets seeking ideas and ingredients.

Her love for food and health led her to do a course in integrative nutrition whereby she is now a certified Health Coach. She wants to use her knowledge and passion to inspire others to experience food as she does – it can be tasty and delicious while still being good for you. Now, as GMB’s Operations Manager, she gets to use the methods to her madness and organisational skills to run the logistics of the GMB operations and make sure everything runs smoothly just like the science of cooking. Keep reading to see what Kara eats on a day to day basis.

An average day for me is fairly balanced as I do not follow any particular or strict diets but like to generally eat healthy, nutritious meals with the occasional treat.



I start my day with a warm lemon water for the numerous health benefits and at the moment I am lucky enough to have an abundance of big organic (almost sweet) juicy lemons straight off Mum’s tree.


For breakfast I normally rotate between either:

Scrambled eggs with mushrooms, avocado, lemon & sauerkraut on rye sourdough



A healthy pancake topped with fresh berries, rice malt syrup and some of the many goodies found in a GoodnessMe Box like cacao nibs or peanut butter.



Cacao super smoothie made with cashews, cacao, peanut butter, pea protein, maca, cinnamon, chia & sesame seeds, rice malt syrup, espresso & almond milk. So delicious and tastes just like a chocolate milkshake from my childhood but its healthy!!



Morning Tea: I will normally have 1 or 2 green teas throughout the morning at work and snack on some raw nuts.

I’ll also have a green smoothie for either morning of afternoon tea with kiwi, green apple, orange, spinach, kale, cucumber, mint, lemon & coconut water.


Lunch: I like to try and get out of the office a few days a week and go for a run, I love getting fresh air and it gives me an energy boost to get through the afternoon so lunch will be later if I exercise during the day.

Generally I will make a big salad with baby spinach, cucumber, avocado, tomato, capsicum or have leftovers from dinner which is usually roast, stir-fried or steamed veggies with some chicken or red meat. I will normally add a spoonful of kimchi or sauerkraut & organic natural yoghurt and ALWAYS a squeeze of lemon plus S&P.



Afternoon Tea: Depending on what time I ate lunch, if I didn’t have my green smoothie for morning tea, I will have it in the afternoon. I normally feel like something sweet in the afternoon may have a raw treat like a homemade bounty bar.


Dinner I keep fairly simple most of the time with either a grass-fed steak or chicken and plenty of vegetables. I will often roast a variety like sweet potato, carrots, capsicum & zucchini and also some steamed broccoli & beans.

I also LOVE a good stirfry packed with veggies, this definitely features on the menu regularly and another favourite is a ‘Zoodle’ Pasta with homemade pesto.


When I have more time on the weekends I might cook a roast chicken, slow cook a beef ragu with sweet potato mash, or make a chicken stock and soup then I am left with extra chicken for lunches.


Dessert: I have a sweet tooth so always need to finish the night with a treat. I will usually have a peppermint tea with either some good quality dark chocolate or if I have a healthy raw dessert in the freezer I'll have a piece of some choccie fudge or a raw cheesecake.

Raw coconut caramel nougat bars



  • 1 cup cashews, soaked overnight
  • 1/2 cup almond meal
  • 1/4 cup rice malt syrup
  • 1 teaspoon vanilla bean paste
  • 2 tablespoons coconut milk
  • 1 cup dates, pitted & soaked in warm water
  • 2 tablespoons coconut oil
  • Pinch sea salt
  • 2 cups desiccated coconut
  • 1/4 cup coconut oil
  • 1/4 cup rice malt syrup
  • 1/2 cup coconut cream
  • 1/4 cup cacao butter
  • 1 teaspoon vanilla bean paste
  • 1/4 cup cacao butter
  • 1/4 cup coconut butter
  • 1/3 cup coconut oil
  • 1/3 cup rice malt syrup
  • 1/3 cup raw cacao powder
  • Pinch sea salt


  1. NOUGAT: Place all ingredients in a high powered blender or small food processor and blitz until a smooth paste forms.
  2. Spread mixture into a lined rectangle slice tin then place in the freezer to firm up.
  3. CARAMEL: Reserve the water that you soaked the dates in. Place soaked dates, coconut oil & salt into a high powered blender and blitz until a smooth caramel forms. As you go, gradually add the date water to help with the caramel consistency. Spread caramel over nougat layer and return tin to the freezer.
  4. COCONUT LAYER: Place a bowl over simmering water and gently melt the coconut oil, rice malt syrup coconut cream, cacao butter and vanilla until liquid. Remove from the stove and stir in the desiccated coconut until well combined.
  5. Once the nougat & caramel are fairly firm, spread the coconut mixture on top, compressing tightly all over with the back of a spoon. Place in the freezer for a few hours or overnight.
  6. CHOCOLATE COATING: To make the chocolate, place the cacao & coconut butters, coconut oil, rice malt syrup, raw cacao powder and salt in a bowl over simmering water until melted.
  7. Remove the tray from the freezer and cut into bars. Using 2 forks, dip each bar into the chocolate and turn a few times to evenly coat, then place on a wire rack. Repeat until all bars are covered. Drizzle any extra chocolate over the top.
  8. Place in the freezer to set. You can keep these in the fridge or freezer.

To see more on Kara head to her Instagram