Dec 172013

No Bake Cocoa Candy Cane Balls

I found this recipe on the web years ago and printed it off without a reference to who created this treat- sorry. I had put off making it because I didn’t know if they would taste that great – but to my surprise they are lovely – I love the crunch from the cocoa nibs.

These treats are made with real foods which puts them on your “nice” and not “naughty” list!

Peppermint essential oil can make a headache go away and unclogs a stuffy nose – but in this case it adds a wonderful flavor to these balls.

Pictured here are – Cocoa Candy Cane Balls, Chocolate Almond Bliss Balls, Raw Raspberry Cream Filled Chocolates – my clients loved them all!!

  • ½ cup mashed overripe bananas
  • ½ cup organic peanut butter (if new jar pour off the oil as it will make them runny)
    ¼ cup cocoa powder
  • 2 tbsp pure maple syrup
  • ½ tsp vanilla
  • 4 drops peppermint essential oil
  • ½ cup organic unsweetened shredded coconut
  • ½ cup raw organic cocoa nibs

Mix everything except cocoa nibs in a blender or food processor. Add in Cocoa nibs and stir until mixed in. Make balls – whatever size you would like and freeze for a couple hours!

Let me know how you like them and the other treats!


Tanya Morrison


Dec 172013

Raw Raspberry Cream Filled Chocolate Treats

I love enjoying delicious home baking but I’ve found that the calories add up quickly because I tend to eat more than one! So not only does my blood sugar fly through the roof which causes health problems, but it also affects my weight and my mood!

Over the years I have been experimenting with finding ways to satisfy my sweet tooth and these recipes as well as the other dessert recipes I post do just that. So, avoiding all the butter, sugar and white flour can be done. Gradually or all at once (don’t know your style!!) switch over your taste buds to enjoy these delicious treats fully or intersperse them with your traditional treats!

Pictured here are – Cocoa Candy Cane Balls, Chocolate Almond Bliss Balls, Raw Raspberry Cream Filled Chocolates – my clients loved them all!!


For the chocolate:

· 1 cup finely grated cacao butter (I used a jar of cacao butter from Artisan)

· 3/4 cup raw cacao powder

· 1/2 cup maple syrup, agave, or coconut nectar

· 2 teaspoons vanilla extract

· Pinch of sea salt



For the raspberry cream:

· 1 (10-oz.) bag frozen organic raspberries, thawed

· 1/2 cup raw cashews, soaked for 2-4 hours

· 1/2 cup pitted dates

· 2 tablespoons ground chia seeds

· 2 teaspoons lemon juice

· Pinch of sea salt


1. To make the chocolate, gently melt the cacao butter in a dehydrator or in a double boiler over low heat. Add the cacao powder, sweetener, vanilla, and salt. Stir thoroughly to combine, and set aside.

2. To make the raspberry cream, combine the raspberries, cashews, dates, chia seeds, lemon juice, and salt in a high-speed blender and blend until completely smooth. (At this point, you can strain the mixture through a fine-mesh sieve if you like, but I find that my blender does a good enough job at pulverizing the seeds that I don’t have to strain it.)

3. To assemble the candies, spoon the chocolate mixture into molds (for best results, use a shape with a good amount of depth) about 1/3 of the way full. Add a small amount of the raspberry cream to fill the mold 2/3 full. (You’ll probably have some leftover. I trust you won’t have a hard time finding ways to eat it!) Add another spoonful of the chocolate mixture to fully fill the mold. Freeze for several hours or overnight, until completely firm.

4. The next day, when the candies are fully set, pop ’em out of the molds and INDULGE!

5. These are best stored in the refrigerator or freezer.

What treats are you enjoying at the moment??


Tanya Morrison


Dec 172013

Needing a crunchy snack other then chips to satisfy that Crunch Craving???

Trade in your popcorn or chips for this highly nutritious snack!! Caution – very yummy and will disappear very quickly!

Cauliflower Popcorn

3 cups cauliflower broken into florets

¼ cup nutritional yeast

1 tbsp olive oil, flax oil or whatever healthy oil you have on hand


Mix nutritional yeast and oil together to make a paste – if needed add a touch of water.  Mix with cauliflower to coat.

 cauliflower popcorn steps

 Figure 1 nutritional yeast mixture on the cauliflower 

Spread on dehydrator tray and dehydrate for 4-5hours at 115 degrees.

 cauliflower popcorn steps (2)

Figure 2 Cauliflower spread on dehydrator tray

 cauliflower popcorn steps (3)


Figure 3  Ready to devour and enjoy!

Wanting to add more healthy crunchy snacks to your day, check out these “I Can’t Stop eating Kale Chips”

Dec 172013

Energy Bites!!

Quick and easy to make and packed full of nutrition!

· 1 cup organic Quick oats (or ½ cup quick and 1/2 cup large oats (can put in the food processor to make finer)

· ½ cup organic peanut butter (or any kind of organic butter – i.e. almond butter- use raw & organic nut butters if you can find them)

· 1/3 cup local honey (could also experiment with local maple syrup, yacon syrup and/or stevia)

· ½ cup ground flax seeds (best to buy whole and ground them yourself- keep extra in the freezer)

· ¼ cup ground chia (buy whole and ground yourself and place extra in freezer)

· 2 tbsp hemp seeds (optional)

· ¼ to ½ cup chocolate chips (I use raw dark chocolate to boost the nutrition even more ) or dried fruits or mix it up!

· 1 tsp vanilla

Mix all the ingredients in a bowl and chill in fridge for 30 minutes. Roll in to bite sized energy balls. They will keep in the freezer for up to 3 months.

You may need to add more peanut butter and/or honey to keep them together.

Order your copy of info for your copy

Need ingredients??

Check out Upayanaturals – Canada’s largest on line health food store. This is where I buy most of my health food products!

What are some snack or meal ideas that you put Chia seeds in?? Love to hear them

Tanya Morrison