Wednesday, 25 April 2018


Having quick to grab snacks is a great thing to have on hand to prevent grabbing candy or 'junk food'. However, often times those snacks that are marketed as 'healthy' aren't much different than the straight up candy bars. For example, those Nature Valley bars actually have about the same amount of sugar as Oreo Cookies and neither have any real amount of protein and fat which means a huge blood sugar spike! Check out some of these DIY treat options that pack a more nutritious punch!


Recipe from: Thrive Energy Cookbook

These delicious little treats are raw and nutrition! Ideally they are to be made in a 12 cupcake tray, but if you do not have that, a mini muffin tin is what I had to use. To be honest, I lacked the patience to continue forming the 'crust' in these tiny cups so I grabbed a banana bread tin and made the remaining to be sliced. Its all about being creative with what you have. 



  • 3 cups of  raw almonds
  • 1 cup of walnuts
  • 1/4 cup cacao nibs
  • 6 pitted dates soaked
  • 3 TBSP maple syrup
In food processor or powerful blender, combine the almonds and walnuts until they are in small pieces. Add cacao nibs and pulse until they are the same size as the nuts. Add dates and syrup and pulse until a dough forms. 
Press into your tin with a center cavity for filling.

  • 1/3 cup melted virgin coconut oil 
  • 1/3 cup maple syrup 
  • 1/3 cup almond butter 
  • 1/4 cup almond milk 
  • 1 tsp vanilla extract 
Blend all ingredients of filling until smooth. Divide into the crust molds and refrigerate until smooth (about an hour, depending on size)

Topping Chocolate Sauce
  • 1 cup cacao powder
  • 1/2 cup coconut oil (melted) 
  • 1/2 tsp sea salt
  • 1/2 cup maple syrup
  • 3 tbsp water 
Blend all ingredients in a blender until smooth. Keeps in refrigerator for approx 5 days. 

There are a few steps to this savory treat, but trust me it is well worth it! Enjoy. 

 Cocoa & Orange Nut Cookies

Recipe from: Thrive Energy Cookbook

These cookies not only taste great but they are not too sweet either. I really loved the flavor of them, that I actually made them twice. The first time I followed the following recipe to a 'T'. The second time, I didn't have fresh oranges to use as zest. I decided to add a few dried cherries and sprinkle toasted coconut instead of crushed pistachios on it. Success both times. 

  • 1 1/2 cups pecans
  • 1 cup raw almonds
  • 1/2 cup cacao powder
  • 1/4 cup maple syrup  
  • 1 tbsp coconut oil (melted) 
  • 1 tsp vanilla extract 
  •  pinch of sea salt
  • 1/2 cup cacao nibs
  • 1 1/2 tbsp grated orange zest
Soak nuts for a few hours in warm water to soften. 
Preheat oven to 250 F and line a baking sheet with parchment paper. 
Drain nuts and place in a food processor. Blend until it becomes a damp flour. Add cacao powder, maple syrup , coconut oil, vanilla and salt. Process until dough forms. 

Transfer dough to a medium bowl and mix in cacao nibs and orange zest by hand. 

Form into about a dozen balls and place on baking sheet. Press down with your hand to flatten slightly. 

Bake for 1 hour or until cookies are firm to the touch. 

Let cool before adding ganache topping. 

Chocolate Ganache
  • 1 pitted and peeled ripe avocado 
  • 1/2 cup almond milk (unsweetened)
  • 1 tbsp maple syrup 
  • 1 tsp dark chocolate chips
  • 1 tbsp cacao powder
  • 1 tbsp coconut oil (melt) 
Blend all ingredients in blender until smooth. 

Add ganache drop to top of cookie and sprinkle with about 2 tbsp of crushed pistachios. 

DELICIOUS ! I placed a few in the freezer to attempt to keep them around a little longer! 

No Bake Workout Bars

Recipe from:


  • 2 cups rolled oats
  • 1/2 cup protein powder
  • 1/2 cup mini chocolate chips 
  • 1/2 cup chia seeds or ground flax seeds
  • 1/2 cup dried cherries
  • 1 cup natural nut butter ( sunflower for school safe) 
  • 1/2 cup coconut milk 
  • 1/4 cup raw honey
Blend 1 1/2 cups oats until a flour like consistency.

In a bowl toss oat flour, remaining 1/2 cup oats, protein powder, chocolate chips, chia seeds and cherries. 

Stir together the wet ingredients in a separate bowl, the coconut milk, nut butter and honey. 

Pour 'wet' mixture over the oat mixture and stir until incorporated.

Spread mixture into a 9x9 inch pan and press down. Cover and refrigerate overnight. Slice into 12 bars and keep stored in refrigerator. 

Overnight Chia Seed Pudding

  • 3-4 tbsp chia seeds
  • 1 cup unsweetened milk alternative (coconut, almond, cashew, etc)
  • Use vanilla unsweetened milk for a hint of sweetness
  • Top with your favourite chopped fruit or layer for a parfait
  • If needed, you can add a small amount of honey or maple syrup


Mix all ingredients in a mason jar, shake and place in the fridge overnight or at least 6 hours.
In the morning, stir well and enjoy!

Disclaimer: The information contained in these topics is not intended nor implied to be a substitute for professional medical advice, it is provided for educational purposes only. This information shouldn’t take the place of seeing a Naturopathic Doctor or your primary care provider for individualized health recommendations.

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