Salted Peanut Butter Caramel Latte Brownies

image10 ingredients

20 minutes



Gluten free


Naturally Sweetened

fudgey, decadent and delicious

These brownies are a perfect snack to store in the freezer and pop out when you’re in need of a chocolate fix.  And they can be thrown together in a short time and with basic ingredients that you probably already have.imageimageimageThe steps are simple! You start by making a basic raw brownie base. All you have to do is blend together some…




and cocoa powder

Plus a pinch of vanilla and espresso for an extra flavour boost.

Once the brownie base is all pressed into the pan then you top it with a delicious, crunchy, gooey, sweet and salty peanut butter caramel sauce that only has 3 ingredients and only takes about 30 seconds to make. imageThen the caramel layer is topped with a rich chocolate sauce that hardens in the freezer. The best part is that the peanut butter and brownie layer don’t get too hard even though they’re stored in the freezer. So these squares are chewy, creamy, and crunchy all at once. The chocolate sauce only has 4 ingredients and takes about a minute to stir together.imageStore in the freezer for 10 minutes or until the chocolate hardens slightly. Then slice and keep stored in the freezer to keep them fresh and keep the chocolate from melting.imageimage


imageThese brownies are full of protein, fiber and healthy fats and they’re perfect to take on spring picnics, have for dessert, a snack, or even breakfast!image imageimageimage

Salted Peanut Butter Caramel Latte Brownies

Makes 16 brownies

Brownie Base

  • 1 cup rolled oats
  • 1/2 tsp ground vanilla powder (or liquid vanilla)
  • 1/2 tbsp espresso powder
  • 1/3 cup cocoa powder
  • 1 cup chopped walnuts
  • 1.5 cups chopped dates
  • 1/4 cup hot water

Peanut Butter Layer

  • 3 tbsp peanut butter (if not salted then add a pinch of salt)
  • 4 tbsp maple syrup
  • 1/4 tsp vanilla

Chocolate Topping

  • 1/4 cup melted coconut oil
  • 1/2 cup cocoa powder
  • 2 tbsp agave
  • 1 tsp espresso powder
  1. Line a 9′ square pan with parchment paper
  2. Make the brownie base : In a blender, or with a hand mixer, blend the rolled oats until they resemble flour. Add the vanilla powder, espresso and cocoa and mix with a spoon until well combined. Add the walnuts, dates and hot water (make sure that the walnuts and dates are chopped. Especially if you aren’t using a high speed blender).  Mix/blend until everything is well combined and you have a thick, sticky mixture. Add a little more hot water if needed.
  3. Press the mixture into the pan. Once it’s all pressed in, use the back of a spoon dipped in hot water to spread it around evenly.
  4. Make the peanut butter layer: Mix all 3 ingredients until well combined and pour evenly over the brownie.
  5. Make the chocolate topping: Stir all 4 ingredients together until well combined and pour over the peanut butter layer.
  6. Freeze for about 10 minutes or until the chocolate hardens. Slice into 16 squares and keep stored in the freezer.



Bite Size Salted Caramel Chocolate Peanut Butter Cups


These little bite-size chocolate peanut butter cups are to die for.

With just 6 ingredients and under 2o minutes of hands on prep work plus a little waiting around time while they freeze, these chocolate snacks are a perfect healthy Easter treat. They’re bite-sized, sweet, and decadent but much healthier than the traditional versions! The hard chocolate coating gives way to a creamy, caramelly, peanut-buttery centre that melts in your mouth.

image imageimage

The first step is to make a simple raw chocolate sauce. All you have to do is stir together some melted coconut oil with maple syrup and cocoa powder.  Then spoon some into your candy cups and freeze for 10 minutes.


Then, while the cups are freezing make the peanut butter filling. I call it salted caramel peanut butter because adding a little maple syrup to peanut butter and stirring in some milk and vanilla transforms it into a sticky and delicious spread with the taste and consistency of caramel.


Once the chocolate has set, just spoon the peanut butter mixture into your cups and top with extra chocolate. Freeze for half an hour and then they’re ready to eat!



Bite Sized Salted Caramel Chocolate Peanut Butter Cups

Makes 15 cups

Chocolate Coating

  • 3 tbsp melted coconut oil
  • 1 tbsp agave or maple syrup
  • 12 tbsp cocoa powder

Peanut Butter Filling

  • 3 tbsp smooth peanut butter
  • 1.5 tbsp maple syrup
  • 1.5 tbsp almond milk or other milk
  • 1/4 tsp ground vanilla powder (or liquid vanilla)
  • a pinch of salt if your peanut butter is unsalted
  1. In a small glass, mix the ingredients for the chocolate coating and stir well.
  2. Use a small spoon to line 15 little candy cups (looks like a muffin liner but the size of what a chocolate truffle would come in) with chocolate sauce. Just spoon a little bit into the bottom so that it is covered and then use the back of the spoon to go up the sides and coat them to the top. You should have chocolate sauce left over.
  3. Put the chocolate coated candy cups on a plate and place them in the freezer for about 15-20 minutes or until hardened
  4. While the chocolate is freezing, make the peanut butter sauce:  In a small bowl or mug mix all the ingredients until well combined and it has a consistency like caramel (see photos).
  5. Spoon the peanut butter filling into each cup so that each one is about 3/4 full
  6. Spoon the rest of the chocolate on top of the peanut butter and freeze for 30 minutes to set and harden

Tropical Avocado Mango & Coconut Green Smoothie


St Patrick’s Day is around the corner so something green is in order, and this summery green smoothie is the perfect thing! And this one is special…

No kale

No spinach

and no banana in sight

and yet this smoothie is beautifully green, thick, creamy, sweet and delicious

So if you want to liven up your smoothie routine then this tropical tasting, coconut infused green smoothie is for you! It’s by far my favourite!


And this smoothie is perfect to enjoy as the weather starts to get warmer. It’s summery, coconut-y, and refreshing, plus it’s so thick and super creamy that it’s like drinking a cup of ice cream that’s melted in the sun.

So what’s in it??

Only 7 ingredients plus an optional spoonful of sweetener. Throw them all into a blender and in a couple of minutes it’ll be ready to drink!

It’s a mixture of creamy avocado, sweet mango and coconut water, tart and tangy lime, and a little basil to finish it off.


It’s mostly sweet but with a bit of tang from the lime. Just a hint of basil flavour comes through and ties all of the flavours together perfectly. But the best part is that unlike kale/spinach smoothies which can sometimes be a little on the stringy side, this one is smooth to the very end! And no need for a high tech blender


Tropical Avocado, Mango and Coconut green Smoothie

Makes 2 large glasses


  • 1 cup coconut water
  • 1 cup non-dairy milk (I used almond)
  • Juice of 1/2 a large lime
  • 10 large basil leaves
  • 1 avocado
  • 1 medium size fresh mango, chopped and frozen for a couple hours or overnight (about 1 cup) (or 1 cup of pre chopped and frozen mango).
  • pinch of salt
  • Optional for added sweetness – 1 tbsp agave

Place all ingredients into a blender and blend until smooth. Taste and add 1 tbsp of agave if desired. Pour into 2 glasses and garnish with sliced lime or lime wedges.

*It’s still really good if the mango isn’t frozen so if you don’t want to take the time to freeze it then no need!


Stracciatella Ice Cream Cheesecake Squares


Stracciatella Ice Cream Cheesecake Squares – a thin, raw gooey brownie base topped with a creamy concoction of cashews, lime juice, coconut milk and maple syrup, a generous stir in of chocolate chips and a melted drizzle of warm chocolate sauce. These little squares taste amazing!

They have a texture similar to ice cream and a taste like Italian stracciatella ….i.e.. Vanilla ice cream with chocolate chips and  melted chocolate sauce swirled in to create ribbon of crunchy chocolate throughout.


What do they taste like? Kind of like an ice cream sandwich but instead of plain vanilla ice cream you’ve got chocolate chip. They are perfectly sweet, chocolatey, chewy, and creamy…

And they’re so easy to make!!! In no time at all you’ll have these whipped up and ready to dig into.

imageimageTo make these you only need 1 pan, 1 mixer bowl, a spoon and 11 ingredients. Simply mix the ingredients for the brownie and press them into the bottom of a pan. Then mix the ingredients for the Stracciatella, stir in the chocolate chips and pour it over top. Put it in the freezer for half an hour to set and then they’re ready to eat.


Stracciatella Ice Cream Cheesecake Squares

Makes 1 9″ pan (~ 16 squares)

Brownie Base

  • 1/2 cup rolled oats
  • 1/2 cup cashews
  • 1 cup (~16) soft dates, chopped into small pieces
  • 1/8 cup cacao
  • 1 tbsp melted coconut oil
  • pinch of salt

Stracciatella Filling

  • 1 cup cashews (soaked for an hour or more in boiling water)
  • juice from 1/2 a lime (or lemon would also work)
  • 2 tbsp melted coconut oil
  • 1/3 cup coconut cream (I use the thick cream that forms on top of a can of coconut cream or milk. You could also use regular coconut milk but it won’t be as creamy)
  • 1/3 cup maple syrup + more to taste
  • 1 tsp ground vanilla (or liquid)
  • ~1/2 cup chopped dark chocolate chunks (I used a naturally sweetened dark chocolate bar but chocolate chips or any other chopped chocolate bar would also work)

Chocolate Swirl 

  • 2 tbsp melted coconut oil
  • 1/4 cup cacao
  • 1 tbsp agave or maple syrup
  1. Line a 9″ pan with parchment paper
  2. In a mixer, mix oats until they are ground and have a flour like consistency. Next, add cashews and mix until they are well ground. Add all other ingredients for the brownie base and mix until you have a thick sticky mixture and everything is well combined. It’s ok if there are still some chunks in it. As long as it’s sticky enough to hold together!
  3. Press the brownie mixture into the pan. Dip a large spoon into a glass of hot water and then use the back of the spoon to spread the brownie mixture around the pan evenly. Once it starts to stick to the spoon, then dip it in water again. This step can take a few minutes since the mixture is pretty sticky and thick.
  4. Rinse the mixer bowl and then mix all ingredients for the stracciatella filling (except the chocolate chunks/chips)
  5. Now is the time to taste it and add more maple syrup if you’d like it a bit sweeter
  6. Stir in the chocolate chunks
  7. Pour 1/2 the mixture over top of the brownie base and spread it around evenly
  8. To make the chocolate swirl, stir the 3 ingredients together in a small cup or bowl. When it’s well mixed, drizzle it over the 1/2 stracciatella mixture in the pan
  9. Pour the other 1/2 of the stracciatella on top.
  10. Top with extra chocolate chips/chunks and some shaved chocolate if desired
  11. Store in the freezer! It should be set and ready to have the first piece after ~30 minutes.


Tea for Two: Citrusy Ginger & Turmeric Tea


This soothing drink is perfect to wake you up on an early morning, relax with on morning break, or lazily curl up with on Saturdays

All you need is:



a dash of cinnamon

a pinch of vanilla

a little pour of maple syrup

1/2 a lemon

and water



This tea requires just 1 bowl, 1 spoon and 7 ingredients

It can be made in under 10 minutes

It’s warm, flavourful and soothing, and full of health benefits to boot.



Citrusy Ginger and Turmeric Tea

Makes 2 large cups

  • 1 tbsp peeled and chopped fresh turmeric (about 1 small piece of turmeric)
  • 1 tbsp peeled and chopped fresh ginger
  • 4 cups water
  • 2 tbsp maple syrup + more to taste if desired
  • Juice from 1/2 a lemon
  • 1/8 tsp ground cinnamon
  • pinch of  ground vanilla
  1.  Cut and peel the turmeric and ginger and chop it into small pieces
  2. Fill a medium sized pot with the 4 cups of water and add lemon juice, chopped ginger and turmeric, cinnamon, vanilla and maple syrup. Bring to a boil over high heat.
  3. Once boiling, reduce heat to low, cover and let simmer for 5 minutes, stirring occasionally.
  4. Taste and add more maple syrup if desired. Pour into 2 cups

Baby Spinach Salad with Sweet Tahini Dressing


Sometimes the simplest things are the best.  This recipe requires just 20 minutes from start to finish and it results in a deliciously crisp and satisfying salad. It’s a mix of fresh veggies, sweet and tangy pomegranate arils, creamy avocado and a sweet and creamy maple/tahini dressing. Perfect for a light lunch or as a side dish.


This salad is fast and simple to make, creamy, crispy, fresh, sweet, tangy and reminiscent of summer…It’s a nice change up from the heartier winter foods.

Plus it’s practically a gold mine of immune boosting ingredients to keep you healthy at a time of year when so many people are sick! It’s full of vitamins, antioxidants and healthy fats!



Baby Spinach Salad With Sweet Tahini Dressing

Makes 2 large salads

  • 2 packed cups baby spinach
  • 2 leaves of green swiss chard, chopped (or more spinach)
  • 1 avocado cut into salad sized pieces.
  • 1 red bell pepper, chopped
  • 1/2 of a large red onion, chopped
  • 1/2 of a medium sized beet, peeled and grated
  • seeds from 1/4 of a large pomegranate (or more to taste)
  • handful of cashews and walnuts

Sweet Tahini Dressing (inspired by Kathy Patalskys Maple Tahini Dressing)

  • 3 tbsp tahini
  • 2 tbsp apple cider vinegar
  • 3 tsp lemon juice
  • 4-5 tsp maple syrup
  • 1 tbsp water
  • generous pinch of black pepper
  1. To make the dressing, mix all ingredients in a small cup or bowl. Use a fork and whisk until everything is well mixed and creamy
  2. Wash and dry the spinach well and then mix in a bowl with all other salad ingredients
  3. stir in the dressing and transfer salad to two bowls.
  4. Top with extra pomegranate seeds and nuts







Double-Decker Carrot Cake with Vanilla Cashew Cream Frosting {vegan, gluten free and naturally sweetened}


This is definitely my new favourite carrot cake recipe and probably my new favourite cake recipe in general. This double decker carrot cake is so so good. It smells and tastes amazing, and the texture is spot on.  It’s so close to the traditional version but I think I like it even better. What’s the difference? Lose the butter, white flour, refined sugar, eggs, and cream cheese found in a traditional carrot cake and replace them with whole ingredients.  It’s just as simple and delicious but so much healthier!


This cake is vegan, gluten free and naturally sweetened with maple syrup but the taste isn’t compromised at all!  You would never know that it’s actually really healthy! So what ‘s it like?

The taste – Delicious layers of hearty and slightly sweet carrots swirled together with rich maple-y sweetness and warm cinnamon and ginger spices. All covered in a sweet, vanilla cashew cream frosting…with a layer in the middle as well!

The texture – Sometimes with gluten free baking the results can be pretty dry, but this cake is so moist and dense with a thick, creamy cashew frosting in the middle and over the top. And it holds together perfectly

The Method – The hardest and most time consuming part is shredding the carrots. But other than that it’s pretty simple, straight forward and quick!

image imageThis cake is really nutritionally dense, so a little piece goes a long way. Each slice contains veggies, fruit, protein, fiber and healthy fats!


Double-Decker Carrot Cake with Vanilla Cashew Cream Frosting

Vegan, gluten free, and naturally sweetened

Makes 1 standard size cake


  • 1 cup buckwheat flour
  • 1 cup rolled oats (ground into flour – just mix the oats in the food processor until the texture resembles flour)
  • 1/4 cup chickpea flour
  • 1/4 cup almond meal
  • 1 tbsp cinnamon
  • pinch of nutmeg
  • pinch of ground ginger
  • 1 1/4 tsp baking powder
  • 1 1/4 tsp baking soda
  • pinch of salt
  • 8 medium-large carrots (peeled and ends cut of) (~490 g)
  • 1 cup maple syrup + 2-3 tbsp more to taste
  • 1/4 cup flax meal + 1/2 cup water
  • 5 soft dates, chopped into small pieces
  • 1/2 cup apple sauce
  • 1/4 cup melted coconut oil

Vanilla Cashew Cream Frosting

  • 2 cups cashews, soaked for at least 2 hours
  • juice of half a large lemon
  • 1/2 cup water
  • 1/4 cup agave or maple syrup + more to taste
  • 3 tbsp melted coconut oil
  • 1 tsp ground vanilla

To decorate

  • 1 cup roughly chopped walnuts to stick around the outside of the cake
  • marzipan carrots (optional)
  1. Preheat oven to 350 F
  2. Grease two 9″ round cake pans with butter or coconut oil and dust with flour so that the inside of the pan is all covered. This makes it much easier to get the cakes out after baking.
  3. Mix flax and water. Set aside and let sit for at least 5 minutes
  4. Shred the carrots and set aside
  5. Mix buckwheat flour, oat flour, chickpea flour, almond meal, baking powder, baking soda, cinnamon, nutmeg, ginger and salt in a large bowl until they are well mixed.
  6. Add the shredded carrots to the bowl with the flour and spices and use a spatula or spoon to mix everything together
  7. In a mixer, mix maple syrup, flax + water mixture, dates, apple sauce and coconut oil.
  8. Pour the wet mixture into the bowl with the carrots and flour. Stir until everything is well combined. At this point you can try it and add more sweetener to taste.
  9. Split the batter between  the two cake pans and bake for ~45 minutes or until a toothpick stuck into the centre comes out clean.
  10. While the cakes are cooling, mix all frosting ingredients in a food processor. Add more sweetener to taste
  11. Once cakes are thoroughly cooled, ice one, then stack the other cake on top and ice it as well.
  12. Press the chopped walnuts around the side of the cake and top with extra blobs of icing and marzipan carrots