Strawberry and Chia Roll Ups + Free eBook

If you’ve ever visited a school playground at lunchtime, I’m sure you’ve seen the all-mighty roll up.

These fruit straps (if you can even call them that), are a frequent and common snack among lunch boxes nationwide. Roll ups are seen as an easy and tasty way to get some fruit into your kids.

Unfortunately, a lot of the time these convenient snacks contain not so convenient ingredients, and are laced with maltodextrin, sugar, oil, artificial colouring and you know the rest...

To be honest you know what i think they don't actually contain a lot of? Real fruit. Roll ups contain fruit puree, which is basically fruit that’s stripped of all its fibre and essential nutrients, leaving us with just fructose and sugar.

In fact, I found a roll up the other day with over twelve ingredients which made me question why we associate them with fruit at all! I know. You’re just as shocked as I am right now.

I’d like for you to take your mind back to the good ol’ days, where children were sent off to school with apples from the farm down the road and a handful of just-picked bright blueberries from the garden. Doesn’t that just sound blissfully wholesome?

Previous generations would be blown away if they had a sneak-peek into what’s in our kid’s lunch boxes and even more so, what’s going into their tummies.

Generations before us grew up knowing exactly where they food came from. They visited farms where fruits and vegetables grew or even picked their own, preserving the excess bounty as jams and pickles to be eaten in the months that followed. They ate seasonally, not out of choice, but because that’s all they knew. They knew that winter was the time for grounding stews with root vegetables, summer was for mangoes and spring was the time for sweet green peas and juicy lamb chops; it just made sense.

Sadly, our connection between our social and agricultural landscape has become barren and dry. We’ve completely lost touch with our earth’s seasonal wisdom and how it has the power to provide our bodies with the exact nutrients and life forces we need to flourish through the extremes.

We’ve forgotten that food is at the heart of the home. We’ve become accustomed to the remnants of fruit being placed in kid-friendly plastic packaging with a million and one other unrecognisable food ingredients and don’t even give it a second thought.

This revelation sparked me to create my own fruit roll-ups for my latest book, Supercharge Your Life, made with just three simple ingredients, not twelve.

You can even wrap them around your fingers like the traditional ones!

By swapping out pre-packaged foods filled with ingredients we can’t even pronounce, and our bodies don’t quite understand, with real and wholesome food, we’ll be able to thrive naturally.

Food that’s considered, selected, prepared, served and enjoyed with genuine love and thankfulness will bless your body and your loved one’s bodies far more than you know. This is the key to having a simply supercharged life; its food made simply and life made simpler.

Less really is more!

My food philosophy is easy: eat real, unmodified foods as close to the state that nature provides, as this enables our bodies to function at their best. This means I run towards foods that are grown or reared naturally and are free from as much chemical intervention as possible. Food should be savoured, smelled and experienced, not chowed down on too quickly.

For the Strawberry and Chia Roll Ups, I’ve used strawberries because they’re the best flavour, obviously - it’s not even worth arguing over. I’ve even used berries from my own backyard!

Of course, you don’t need to roll up (pun intended) your sleeves just yet and turn into a master gardener just to enjoy this healthy little snack. I know it’s not possible for everyone to grow their own garden, but it’s possible to start a little herb wall or veggie patch anywhere, which you can read more about in my post entitled How To Create a Kitchen Garden.  

That being said, you can buy berries from the supermarket or farmer’s market, just opt for chemical-free and organic where possible. If berries aren’t in season, you can make these easy roll ups with a multitude of fruit combinations to fit in with whatever season you’re in.

Some of my favourite flavour combinations include:

  • Raspberry + mango
  • Apple +sweet potato
  • Peach + banana
  • Strawberry + basil
  • Raspberry + vanilla
  • Apricot +cinnamon +turmeric

Don’t be scared to play around with different flavour and fruit combinations. You can even use frozen fruit. Once you’ve chosen your fruit or fruits of choice, combine them with omega-3 rich chia seeds.

If chia seeds don’t tickle your fancy, feel free to swap them out with flax seeds or even hemp seeds. Then, sweeten to your personal taste preferences. I personally like using honey or rice malt syrup in these, but you can also use stevia or another sweetener of your choice.

These roll ups are perfect for school snacks, study breaks and even for the work fridge. All you need is three ingredients and an oven. If you have a dehydrator, feel free to use that instead of the oven but be aware that the timing may vary.

The mighty roll up is great for snacking because you can portion them out to help with the impossible feat of controlling your portions. They’re even better because you can play tug-of-war with them (no, this is not giving me permission to play with your food, but the option’s there).

If you’re looking for other perfect and healthy homemade lunch box or weekend family friendly snacks, check out my Golden Granola Clusters, Golden Gut Oatmeal Cookies and Turmeric Fudge in this FREE ebook made with delicious Golden Gut Blend.

My fruit leather is one for the whole family to love and fight over! Enjoy them and let me know what you think in the comments down below.

You can grab a copy of the book here: Supercharge Your Life

Strawberry and chia roll-ups

{makes about 12}

  • 500 g (1 lb 2 oz/313cups) strawberries, hulled and halved
  • 2 tablespoons chia seeds
  • 2 tablespoons rice malt syrup, or stevia powder to taste


  • Preheat the oven to 65°C (145°F) or its lowest temperature and line two baking trays with baking paper.
  • Combine all the ingredients in a food processor and pulse for about 30 seconds, until puréed. Pour onto the baking trays and spread out evenly with a spatula.
  • Dry in the oven for at least 3 hours, until the mixture is no longer sticky and the consistency is leathery but not crisp (see tip).
  • Cool to room temperature, then either slowly peel the fruit off the baking paper or use a sharp knife or a pair of scissors to cut into portions with the paper still on to stop them sticking. Store in an airtight container in the fridge for 3–4 days. When ready to use, roll up portions and secure with string.

Supercharged Tips

  • To test whether your fruit roll-up is ready, pick at a corner and start to peel it slowly off the paper. If it pulls apart or seems sticky or damp, it needs to go back in the oven.
  • To make the other flavour combinations, replace the strawberries with the same volume of the suggested ingredients, and combine with the chia seeds and rice malt syrup in the same way.

9 Responses to “Strawberry and Chia Roll Ups + Free eBook”

  1. Belinda Fletcher says:

    Is that just a normal oven
    for the roll ups

  2. […] If your kids are opposed to eating plain vegetables, try sneaking them into tasty recipes. I love including vegetables and fruits in baking to add flavour and texture, while including a gut-friendly hit of goodness. One recipe children don’t get sick of is my Bonkers Banana-cado Bread . I mean seriously, who can say no to banana bread? Nobody, absolutely nobody.  You could also try these scrumptious Strawberry and Chia Roll Ups.  […]

  3. […] One of the most underrated on-the-go snacks of all time is a piece of fruit. Yep, it really can be that simple. If you do want to supercharge that snack and add in a gut-friendly hit, why not add in some fibre-rich chia seeds? If you want to wrap your fingers around something that’ll chia your digestion up, you can’t go past my Strawberry and Chia Roll Ups.   […]

  4. […] If you want to wrap your fingers around something that’ll chia your digestion up, you can’t go past my Strawberry and Chia Roll Ups. […]

  5. […] Here we are making our favourite Strawberry and Chia roll ups recipe. […]

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  8. helan says:

    Thanks For Sharing this Amazing Recipe. My Family Loved It. I will be sharing this Recipe with my Friends. Hope They will like it.

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