Raw Brownie Bites

Raw Brownie Bites

Makes about 24 bite-sized treats


  • 2 cups whole, raw walnuts
  • 2½ cups Medjool dates, pitted
1 cup raw cacao
 or carob
  • 1 cup raw unsalted almonds, roughly chopped
  • ¼ teaspoon Celtic sea salt


Place walnuts in food processor and blend on high until the nuts are finely ground. Add the cacao and salt. Pulse to combine. Add the dates one at a time. The consistency should be like cake crumbs but, when pressed, will easily stick together. (If the mixture does not hold together well, add more dates.) Combine the walnut-cacao mix with the chopped almonds. Press into a lined cake pan or mold. Place in freezer of fridge until ready to serve Store in an airtight container.

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Raw Sour Cream and Onion Kale Chips

Raw Sour Cream and Onion Kale Chips

These kale chips are TO-DIE-FOR. Seriously, I could sit down with the whole batch and eat all of them!
Kale chips are a great alternative for junk food, chips and snacks. They satisfy taste, hunger and nutrient needs.

Indulge and feel amazing! IMG_5786


1 1/4 cups raw cashews, soaked for 2 to 3 hours (don’t want to break the bank? try  3/4 cup raw cashews and 3/4 cup sunflower seeds)

¼ cup lemon juice

1 Tbsp raw apple cider vinegar

1/4 tsp sea salt

1 small red onion, sliced thin on a mandolin

1 head of green kale

1/4 cup filtered water


  1.  Starting at the bottom of the kale, strip away all leaves leaving behind only the stems. Tear leaves into approximately 2- to 3-inch pieces.
  2.  In a blender, combine the soaked cashews, lemon juice, vinegar, salt and 1/4 cup water until creamy and smooth. Sauce should be the consistency of a salad dressing. Add more water if necessary.
  3.  Using mandolin, thinly shave red onion. Toss the sauce with the kale and red onion until thoroughly combined and lay out on dehydrator sheets. Dehydrate at 105 degrees for approximately 12 hours or until crispy.

Credit: Modified original recipe from www.blisstree.com.

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Raw Almond – Coconut Candy bars- Raw healthy Super food

Raw Almond Coconut Candy bars – Raw healthy Super foodIMG_5928


This recipe is mouth-watering! My mom had a friend come over and she offered her a bar. She then ran up the stairs and thanked me so much for this incredible treat!

Do you like a coconut almond joy bar? Then you MUST try these. You will be amazed! And they won’t leave you feeling guilty!























  • 1 TBSP coconut butter
  • ¾ cup unsweetened coconut flakes
  • 5 dates
  • 1 TBSP raw honey
  • 1 TBSP coconut oil
  • ½ tsp vanilla
  • 1 TBSP chia seeds
  • pinch salt


  • ½ cup cacao powder
  • ¼ cup coconut oil
  • 5 drops vanilla stevia

Almonds (sprouted)




  1. Put all the bar ingredients into a food processer and blend until mixed and coconut flakes are broken up into small chunks.
  2. Press into a 9×9 baking pan. Freeze for ½ hour or more.
  3. Remove from freezer and from baking pan.
  4. Cut square chunk into ½ inch by 2 inch bars.
  5. Place on cookie pan lined with wax paper.
  6. Freeze again- add optional banana slice on top of each.

Make chocolate:

  1. Melt coconut oil over low heat.
  2. Add cacao and stevia.


Rolling the bars:

  1. Remove bars from freezer.
  2. Roll each bar in chocolate sauce.
  3. Place back on wax paper.
  4. Freeze for 15 min.
  5. Take out and enjoy.
  6. Store in freezer.

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Cilantro Pesto Cubes (vegan)

Cilantro Pesto Cubes (vegan)IMG_5792

Cilantro is one of the best ways to detoxify the system. This cilantro pesto is the best ways to consume this super herb. Don’t miss out on this mouth watering recipe!


  • 1/3 cup whole almonds (with or without skin)
  • 1/3 cup Mexican pumpkin seeds (pepitas)
  • 1/3 cup cashews
  • 2 cups packed cilantro, large stems removed
  • 3 garlic cloves
  • 1/4 cup olive oil
  • 2 tablespoons lemon juice
  • 3/4 teaspoon salt
  • 1/4 teaspoon pepper
  • 1/4 teaspoon crushed red pepper (optional)
  • Water if needed


  1. In a food processor or blender, process the almonds until they have turned into fine crumbs. (vita mix is best)
  2. Add the remaining ingredients and process until smooth. Scrape sides a few times
  3. Scoop with spoon into ice cube trays.
  4. After frozen, pop the cilantro pesto cubes out of the trays and place into a freezer plastic bags.
  5. Use all year round! Grab some out of the bag for dips, seasonings and sauces!

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Chocolate Wellness Green Smoothie


This delectable breakfast smoothie is sure to boost your mood, give you brain power and drive your energy levels up up up!
Chocolate is excellent for increasing happy brain chemicals, while walnut’s healthy Omega 3 fats feed the brain and keep it sharp! Don’t forget about the greens. Green leafy vegetables are the SUPERFOOD of all food. Energy, vitality, hormone balance, gut healing, brain, muscle and tissue repair, antioxidants and much more come from these leaves!
Chocolate Walnut Wellness Green Smoothie

-Serves 3


2 large handfuls greens (butter lettuce) 6-8 cups

1 cup water or plain almond milk

1 cup strawberries

2 bananas

IMG_48761/3 cup walnuts

2 TBSP raw cacao

2 TBSP chia seed

1 TBSP lucuma

2 TBSP chocolate protein

6 ice cubes

  •  Optional boosts:

Omega 3’s : 1 TBSP flax seed

Creaminess: 1/3 tsp xanthium gum

Probiotics: 4 Kefir cubes

Blood sugar regulation: 1 tsp cinnamon

Sweetness: 6 drops vanilla cinnamon



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Spiced Raspberry Walnut Green Smoothie

Upgrade your energy and clean out your system with this spunky green smoothie! Cranberries, walnuts and pears offer superior cleansing properties that will help your system function with out a glitch!


Serves 1


1 cup spinach (packed)

½ cup water or almond milk

½ cup raw walnuts

1 TBSP Flax seeds

1 tsp Cinnamon

1/2 cup frozen cranberries

5 strawberries

1 pear

½ banana

Want a boost? Add a cup of dandelion greens and TBSP Spirolina!


Bend until smooth greens, liquid and nuts.

Add other ingredients and blend smooth


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Raw DARK Chocolate almond bark- 5 ingredient heaven

This full, smooth and incredibly delectable raw chocolate will satisfy your chocolate cravings and give you a boost of nutrition!



  • 1/3 cup coconut oil
  • 1/3 cup Raw cacao powder
  • 1 TBSP agave nectar
  • 1 TBSP almond butter
  • ½ cup sprouted almonds

Filling: optional others

¼ cup chopped filling

– Almonds, hazelnuts, raisins, cashews, goji berries, hemp seeds, walnuts, macadamia nuts, dates, cranberries, pumpkin seeds, dried bananas, pecans, peanuts, shredded coconut, and dried fruits such as blueberries, mango, cherries, or apricot.

Put the coconut oil in a bowl, and place that bowl inside another bowl filled with warm water.  This will allow the coconut oil to heat up just enough to melt.

Add the cacao powder, almond butter and agave, and mix well.

Next throw in your fruit, nuts, and flavorings, pouring into an 8 x 8 pan lined with wax paper.

Place the pan in the freezer for around 10 to 15 minutes, then remove and cut into 16 even pieces.

If you use coconut oil, store in the fridge to keep from melting as it will soften at room temperature.


 Your never going to eat other chocolate!



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Banana Hemp Mylk

This creamy cool drink is awesome straight up plain and or adds a super boost to your smoothies or other recipes! Drink a cup of health!


1 ripe banana

2 TBSP hemp seeds

1 TBSP coconut oil

1 tsp vanilla

2 dates pinch salt

4-5 cups water


Blend all ingredients with 2 cups of water till smooth.

Add rest of water.

Refrigerate 4-5 days.

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Dangerous oils to toss!

Are you consuming dangerous oils?

What to keep and what to toss!


You are staring at the cooking pan wondering what to sauté your veggies and fry an egg with. Should I use oil or water? Grape seed, canola, vegetable, olive, coconut or butter–there are so many options. Experiencing the negative effects of a poor decision flood your mind. What is safe for cooking and what isn’t? Lost and confused you wonder if maybe you should just skip the frying pan and eat a salad.


Join me in uncovering secretes of fats and oils.

Here you will learn:

  1. What makes fats different
  2. 3 healthy heat tolerant oils
  3. 3 healthy med heat tolerant oils
  4. 3 healthy cold dish oils
  5. Oils to avoid completely


What makes them so different?

Fats and oils are made up of fatty acids and there are three categories:

  1. Saturated fatty acids. Saturated fats can pack tightly together. Ever look at butter at room temperature? It’s a solid. Since the fatty acids are so tightly packed together they are extremely stable and can withstand high heat without being damaged, making them the best choice for cooking.
  2. Monounsaturated fatty acids are less packed together. They are moderately stable cooking oils and are best suited for low to medium cooking heats.
  3. Polyunsaturated fatty acids. These are most of the plant oils and do not pack together. Ever remember seeing solid olive oil or canola oil? They are easily damaged by heat and should not be used for cooking.


Healthy cooking oils

There are a few things you should keep in mind when looking for healthy cooking oils and fats. Nutrition density, heating capacity, and flavor combination.

Remember: anytime you cook with oil you risk over heating it, and this will damage the fat/oil composition. Damaged fats and oils can cause oxidation and lead to the formation of carcinogens and other dangerous compounds for your health.


I recommend the following oils.


High heat tolerant cooking oils:

1. Coconut oil:

This is one of the most unique oils and my favorite. It is completely saturated and has been linked to reducing cholesterol, heart disease, weight loss (yes I said weight loss) and healing digestive issues. Coconut oil has a high amount of MCFA (Med Chain Fatty Acids). It has been shown to support fat loss and a healthy nervous system. It’s great for sautéing, baking, soups and tastes wonderful on Gluten free toast or pancakes.


2. Avocado oil:

This uncommon oil has a variety of uses. Having a smoke point of 510 degrees makes it great for sautéing and frying. Avocado oil is plum full of healthy fats that beautify your skin, shine your hair and promote brainpower!


3. Organic pastured butter or ghee:
Studies show that butter or ghee can promote weight loss because of its high levels of healthy fats. These fats can tolerate heat well and are not susceptible to rancidity. Because of the possible toxin contamination, only buy organic and pastured dairy products.


Low-to-med heat healthy cooking oils:

Keep in mind that low-to-med heat oils can oxidize and produce dangerous free radicals when over heated. Do not over heat.



1. Extra virgin olive oil:

Packed with monounsaturated fatty acids, olive oil has quite the healthy punch. Studies have shown it reduces cholesterol, heart disease and enhances brain function. It is sensitive to heat with a low smoke point of 200 degrees. Olive oil is best consumed in salads, dressings and garnishes.


2. Sesame oil:

Sesame oil is a fun and distinctive oil with a very robust, nutty flavor. Used mainly in Asian dishes this oil adds a burst of savory taste recipes.  It is best for baking, stir-fries and my favorite cold salads!


3. Walnut oil:

Walnut adds an obvious nutty flavor to any dish and is best for low heat dishes. These nutritious nuts are loaded with healthy omega 3 fatty acids. Omega 3 fatty acids do a fabulous job in reducing inflammation in the body.


Cold dish healthy oils:

Many oils have tremendous health benefits but can be sensitive and be damage easily when exposed to heat, light and air. Avoid using the following oils for cooking.


1. Flaxseed oil:

This is a tremendous source of inflammation reducing Omega-3 fatty acids.


2. Grapeseed oil:

Grapeseed is very low in saturated fatty acids and high in polyunsaturated fatty acids making it fairly unstable but great for your waistline. It can be used for low heat cooking or cold foods.


Oils that may be dangerous to your health

Current research suggests that there are many oils that we thought were healthy, are actually are not. The following oils are extremely high in omega-6 fatty acids. When consumed in high proportions cause inflammation. They are also very unstable (easily rancid) and cause free radical formation. It is recommend to limited the following oils.


1. Soybean oil:

91% of soybean oil today has been genetically engineered (GE) and chemical treated. The result GE is a genetically modified organism or GMO.

According to the center for food safety GMOs occur “by removing the genetic material from one organism and inserting it into the permanent genetic code of another, the biotech industry has created an astounding number of organisms that are not produced by nature and have never been seen on the plate. These include potatoes with bacteria genes, “super” pigs with human growth genes, fish with cattle growth genes…” GMO’s and chemicals in our food cause distress and disease in the body.


Read more on GMO’s: GMOproject and Food safety

2. Canola oil:

This is the most dangerous oil and should be avoided. During processing oils are heated to high temperatures, treated with chemicals and then partially hydrogenated. Canola oil has been created in the lab, lets leave in it’s home.


3. Sunflower oil:

Like soybean oil sunflower oil is high in omega-6 fatty acids. Many packaged foods contain sunflower oil that is partially hydrogenated and dangerous.


4. Cotton seed oil:

Cottonseed oil is high in saturated fatty acids (heart problems) and polyunsaturated fatty acids (easily gone rancid).


5. Corn oil:

Most corn oil comes from GMO crops and can produce harmful chemicals when heated.



Now you know what oils are healthy and what oils to stay clear of.

You and I both know that there is so much to learn and I’m here to help guide you to the best most healthy you!


Choose the best-suited oil for your meals!

  • Cooking: coconut, avocado, organic butter, and ghee.
  • Cold dishes: Extra virgin olive, flax, and sesame oils.

Take action now: 

1. Look to see what oils you have in your home and consider replacing the bad with good and healthy. When it’s not in your house you wont be tempted to use it. Make a choice now to care for you and your family. Clean out those cupboards!

2. Share this with friends or family who would benefit from a healthier life. Ask them to help support your healthy oil choices. Getting support from those around you is KEY to lasting change. Spread the oil word!


Resources :








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