Conversion, cups to grams

1 CUP = ? g 


I always get asked for conversions from cups to grams. So here you go! Ask, and you shall receive (4 years later admittedly, but I’ve been busy keeping mini humans alive).

Please note that these are officially the measurements for British / NZ / Ozzie cups. American cup size is slightly (13ml) smaller which might be worth keeping in mind if your recipe is from the US.



Almonds                     140g

Almonds, gr                100g

Brazil nuts                  140g

Cashews                      135g

Chia, milled                 90g

Chia, whole                 170g

Flax, milled                  110g

Flax                               155g

Hazelnuts                    135g

Macadamia                  140g

Milled seeds                120g

Pecans                         110g

Pistachios                    135g

Pine nuts                     140g

Pumpkin seeds            135g

Sunflower seeds          140g

Sesame                        140g

Walnuts                       120g

Nut butter                   270g (1/2 cup = 140g)




Brown rice flour          130g

Buckwheat flour         140g

Cocoa / Cacao             100g

Chestnut flour             100g

Chickpea flour             110g

Coconut flour              130g

Millet, flakes               115g

Millet, flour                130g

Oats                            90g

Polenta, fine                135g

Potato flour                 160g

Quinoa flakes              100g

Quinoa flour                120g

Rye flour                     140g

Sorghum flour             110g

Spelt, flour                  120g

Soya flour                   95g

Teff flour                    145g




Coconut sugar             140g

Dates, pitted               140g

Dates, Medjools         150g

Jaggery                        130g

Prunes                         180g

Raisins                        150g (115g = ¾)

Stevia erylite              200g

Xylitol                        200g




Frozen peas                140g

Leeks, chopped           100g

Butternut, chopped    150g

Sw Potato, chopped   150g

Carrot, grated              70g

Potato, mashed           200g

Pineapple, chopped    150g

Banana, mashed          250g

Banana, dried              115g

Banana, chips              70g

Desiccated coconut     80g

Strawberries                165g

Cherries, dried             100g

Goji berries                 100g

Amaranth                    200g

Buckwheat, grain        200g

Quinoa                        200g

Lentils, puy                  210g

Lentils, red                  190g

Dried chickpeas          200g

Butterbeans                 170g

Red kidney beans        180g

Cacao nibs                   130g

Nutritional yeast         40g

Sea veg, mixed        40g



2/3 cup = 165ml

1/3 cup = 80ml

¾ cup = 190ml

¼ cup = 60ml

1/2 cup = 125ml



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Breakfast, Treats & Snacks, Vegan &/or Raw, x For Freezer x

Green Tea Macaroons

I was never a fan of green tea despite its heroic health benefits. Black tea, its older cousin, often seduced me. White tea? Hell yeah. But never green. It whiffs of wet grass – not so attractive if you have Irish DNA.

Matcha is different. This strange green powder is home to a series of polyphenols. You’ve probably noticed that health scientists get frightfully excited about this buzzword. Polyphenols are like powerful antioxidants in the body. Like sticky flypaper. Catechins, a specific subset of this hallowed polyphenol family, are believed to be responsible for the anticancer effects of green tea.

Then there’s L-theanine, shown to highjump the blood-brain barrier and hotwire our mood. We’re told that theanine often tickles a neurotransmitter called GABA, which can calm mental and physical stress. That’s quite a potion for nine cent a cup.

What determines whether a tea is green, black, white or oolong depends on the degree of processing that the leaves of the Camellia sinensis (that’s Latin for WTF) undergo after harvesting. For matcha, the entire tealeaf is dried and ground into a powder as opposed to diluted in a teabag. This helps explain why matcha has a greater amount of antioxidants and ego than the classic green tea.


matcha coconut macaroons


Green Tea Macaroons
Makes 16

1/2 teaspoon vanilla extract or pure powder
1 teaspoon matcha green tea powder (wheatgrass powder also groovy)
1 ½ cups desiccated coconut (120g)
2 tablespoons coconut flour
Pinch of sea salt flakes

3 tablespoons extra virgin coconut oil (45ml)
3-4 tablespoons raw honey (45ml-60ml) or brown rice syrup or rice malt (if vegan / diabetic)
Quick squeeze of lemon (10ml)


Line a breadboard with parchment paper. Then blitz the dry ingredients in a food processor for a few seconds, before adding the wet. Whizz until it clumps together. My processor usually takes 30 seconds to do this.

Scoop out a small piece of dough and form into a mini macaroon. Place on the parchment paper, and repeat until all the dough is gone. I use my special metric tablespoon which is curved like a mini falafel scoop (see photo). The dough slides out beautifully, and results in uncharacteristically professional-looking confectionery.

Expect to get about sixteen mini macaroons from the batch. Freeze until solid, and then transfer to your refrigerator.




Bread, Events

Real Bread – what you need to know

Yes. I eat bread.

I think my personality would expire without it. Can’t get enough of rye sourdough toasted with crispy edges, soft warm centre and mmmizzled with spicy olive oil.

There’s so much crap available in the supermarkets, it’s tricky to know what bread to submit to.

You won’t regret finding a good, honest baker and becoming a disciple of their sourdoughs (like Blazing Salads and Riot Rye, pictured below).


Real Bread Sourdough Riot Rye


The trick to sourdough is in its digestibility – fermenting the bread with cultures helps to break down trickier starches.

The physical distress some people experience with commercial bread is less to do with “grains” or “gluten” than with the way large commercial bakeries operate. Instead of spending 48 hours making traditional bread like sourdough, loaves are belched out on conveyor belts within a few minutes, and designed to last weeks on supermarket shelves. Most commercial white flour in the US is bleached, using chemicals like acetone peroxide, chlorine, and benzoyl peroxide. This is not real bread! Is it any wonder our bodies reject this stuff, manifesting its contempt for such foods through a kaleidoscope of symptoms like constipation, bloating and military-grade gas?

But REAL bread won’t present such problems.


Below are some fabulous Irish bakers who should be wildly applauded, and supported for their dedication to natural bread making (and not the dental putty sold in supermarkets). Lets support them, so they stay in business.


Joe & Julie Portrait

Joe & Julie Portrait



(1) Joe Fitzmaurice, baker extraordinaire in Cloughjordan, Ireland, is the godfather of sourdough in Ireland. Take a sourdough course with Joe and a few of your pals this winter.

It’s the best €95 you’ll spend in 2015.

(2) La Tartine

A suite of organic sourdoughs from multigrain, to brown spelt, to hazelnut and fig. Surely you’ve had Tartine? Surely?! If not, it is imperative you beg your local deli to stock it, wherever you live in Ireland. (Here’s a link). You owe it to your taste buds and your health insurer.

(3) Arun Bakery

100% rye sourdough and other kickass delights. Find them in Stoneybatter, Dublin. Many health food stores such as The Hopsack stock goodies from Arun Bakery.


(4) EDITED IN 2018 … Sceal Bakery

Check these new comers out. They’re doing regular sourdough courses, and have earned themselves cult status across the capital city.


Pssst. So what goes into “Real Bread” ?

Real bread is bread made without the use of processing aids or any other artificial additives, says It’s honest bread, made from unbleached flour, water and fermentation (either by adding yeast or using natural fermentation like with sourdough) and salt. No flour-improvers, dough conditioners, preservatives, chemical leavening (baking powder, bi-carbonate of soda), any other artificial additive or the use of pre-mixed ingredients. Nice one.





Taking the hell out of healthy.

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