Fat PHAT Bombs – High Fat, High Protein & Sugar Free

Are you ready for a sugar free treat that is full of healthy, gut supportive, hormone loving FAT?

Ya… I thought you’d be excited!

My good friend Marni, over at the Ultimate Health Podcast shared a recipe for Carob Cookies on her FB page the other day and I went ahead and just had to make them and added in a few extra ingredients of my own.

And the best of part; you only need are 5 simple and healthy ingredients, that you probably already have on hand! #bonus

One of the ingredients in this delicious fudge or bark or phat bomb (it’s just so many things, I’m not sure what to call it!), is carob.

If you don’t have carob powder, you can use cacao powder, but you would need to add some sweetness to the batter. I would suggest Lakanto or maybe stevia. This would keep it sugar free. Otherwise, you can use some brown rice syrup or maple syrup. Raw cacao powder is quite bitter, so it would definitely need a touch of sweetness.

So why carob?

Well, you know I’m a big fan of cacao and it’s loaded with lots of minerals and goodness, but it does contain caffeine and theobromine, which can be stimulating for some people. And, often times, when people are looking to lower inflammation and/or histamines in their body, chocolate/cacao needs to be eliminated, whereas carob can still be enjoyed! 

In the effort to support those trying to lower inflammation and heal their gut, carob is a great alternative to chocolate/cacao. And best part of all, this recipe is incredibly supportive for those who are trying to eliminate sugar. 

I know how difficult it can be to kick the sugar habit, but by introducing more healthy fats and quality protein, you’d be surprised how quickly your cravings can diminish.

I think you’ll love this guilt free, delicious treat! Be sure to let me know how you like it and how quickly your family eats them up!


  • 5 cups large coconut flakes
  • 2 tbsp carob powder (toasted or roasted, NOT raw! I use Bob’s Red Mill brand, otherwise use cacao powder)
  • 1/2 cup coconut oil (not melted, but soft, room temperature)
  • 2 heaping tbsp raw almond butter
  • 1 scoop organic Chocolate Whey Protein Powder (I used Progressive Organic Whey. Use your favourite brand and type).


Blend all ingredients together in a blender or food processor. Scoop out onto a plate or tray covered with parchment paper. Evenly spread out ‘batter’ and put in the freezer for 30-40 minutes. Once frozen, break up into pieces and enjoy! 

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Chocolate Pumpkin Torte (Gluten Free & Sugar Free!)

If you’ve got Holiday Parties of ANY kind coming up, I’d like to introduce you to my famous Chocolate Torte. You’d never know that the filling contains vitamin rich pumpkin. So for all you non-pumpkin lovers, trust me, you won’t taste the pumpkin!

The best part about this torte is the leftover filling. I had quite a lot leftover, which I used for dipping strawberries into, drizzling over coconut bliss ice cream or serving with a side of fresh fruit. Bottom line, you get to be creative with the leftover filling which can lead to more recipes creations and inspirations!


And speaking of meal plan + recipe creations, have you checked out my Healthy Hormones Recipe Club Yet?!

Are you confused with all the information out there about how to balance your hormones, lose weight + support your immunity? Can’t keep up with all the different diets; Paleo, Keto, Intermittent Fasting, or which one is even right for you? Meet my monthly Recipe + Meal Plan Club.

Get a monthly meal plan + shopping list + recipes that will help you to support your body, balance your hormones, detoxify and shed some inches in the process! Each month has a different theme (click here to read what I’ll be sharing over the next few months!)
This Recipe Club is available for a super affordable price, so you can easily say YES to putting yourself first, without breaking the bank. Delicious food & ZERO deprivation…I promise!

So let’s get back to drooling over this torte…

If you’re looking to bring a dessert to a holiday party with you, then trust me, this is it! I love it when my family takes a bite of my healthy creations not knowing what the heck is in it, or that it’s gluten free. I’ve learned over the years not to say ANYTHING about what’s in my recipes until someone asks!

Especially when it comes to my non-healthy-conscious family members! They always give me weird looks when I talk about certain ingredients and often times don’t want to try something because it’s gluten free, when they have no idea what gluten free even means! 

So, I’ve learned not to say anything anymore and it works out so much better. So in case you happen to be in the same situation, keep your mouth shut and just smile nicely 🙂

So before we get to this magical creation, I must point out one very important thing! This torte is SUGAR-FREE! Yes, sugar-free! I used Lakanto, a sweetener from monk fruit that has zero calories, is gluten free, vegan, contains no artificial ingredients and best part is, it has ZERO aftertaste (unlike stevia!). 

It also has ZERO impact on blood sugar and insulin which is HUGE considering I work with diabetics and women struggling with PCOS (insulin sensitivity is associated with both these conditions). 

If you CAN’T get your hands on lakanto, which you can find now at pretty much any health food store, you can use coconut sugar or cane sugar instead. 

Enjoy the deliciousness!


Sugar Free, Gluten Free Chocolate Pumpkin Torte
Serves 8
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Prep Time
20 min
Prep Time
20 min
Pecan Oat Crust
  1. 2 cups gluten-free rolled oats (I use Bobs Red Mill)
  2. 1/2 cup raw almonds
  3. 1/2 cup raw pecans
  4. 2 Tbsp Lakanto (or coconut sugar)
  5. 1 tsp ground cinnamon
  6. 1/2 tsp sea salt
  7. 1/2 cup coconut oil, not completely melted, but soft and at room temperature
Chocolate Pumpkin Filling
  1. 2 1/2 cups unsweetened coconut milk
  2. 1 cup pumpkin purée (not pumpkin pie filling)
  3. 1 cup Enjoy Life dark chocolate chips
  4. 4 Tbsp tapioca starch/flour
  5. 1/4 cup lakanto (or coconut sugar)
  6. 1/4 tsp ground cinnamon
  7. 1/4 tsp sea salt
  8. 1 Tbsp vanilla extract
  9. 1/4 cup pomegranate seeds, toasted coconut, dried or glazed pecans for topping (all optional0
  1. FOR THE CRUST: preheat oven to 350 F. Place an 8 to 10 inch removable bottom tart tin on large baking sheet.
  2. In a food processor, blend together oats, almonds, pecans, lakanto cinnamon, and salt until a coarse meal forms.
  3. Pulse in coconut oil until fully combined and a loose dough is formed.
  4. Firmly press dough into tart tin. Be sure to press crust up the sides. This will help keep the filling from flowing over.
  5. Bake for 15 minutes. Cool completely and refrigerate until filling is ready.
  6. FOR THE FILLING: in a medium saucepan over medium-low heat, whisk together coconut milk, pumpkin puree, chocolate chips, tapioca, lakanto, cinnamon, vanilla and sea salt.
  7. Whisk constantly until chocolate is melted (about 5-6 minutes). Continue to whisk for 8 to 10 minutes, until mixture begins to thicken and large bubbles start to pop on top.
  8. Once thick and bubbling, continue to whisk for 1 to 2 minutes longer.
  9. Strain through a fine sieve into large bowl. You want the filling to be smooth and creamy without big lumps.
  10. Cover bowl with plastic wrap and leave filling to cool to room temperature. Once cooled, whisk filling until nice and smooth and pour into cooled crust. Smooth out top and refrigerate for at least 2 hours to set. You can make this the night before and leave overnight in the fridge if you prefer.
  11. Garnish with pomegranate, cherries, nuts, seeds or flaked coconut.
  12. Torte/filling comes to room temperature fairly quickly. Be sure to serve chilled for best texture.
Holistic Wellness https://holisticwellness.ca/
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Salted Caramel Pecan Cookies (Gluten Free & Dairy Free)

OMG! Guyyyysss… 

These cookies are the most insanely delicious out of this world treat I’ve ever made. Like for reals yo!

They are like last meal kind of good. Annnnnd they also happen to be gluten free and dairy free. 

But let’s get real for second, ok? 

Just because they are a healthier cookie, doesn’t mean you should go ahead and eat like 10 at a time. I often find people consuming waaaay too many baked goodies just because they contain healthier ingredients. 

I wish I could say these treats were sugar free, but they aren’t. They DO however contain way healthier sugars than most treats and they DO contain less sugar than your standard pecan cookies.

And I must say, I’m pretty damn proud of myself for mastering a caramel sauce that adds that extra bit of pizazz to this recipe. 

Have you ever attempted to make caramel sauce before? 

I’ve poked around online looking for caramel sauce recipes and ALL of them mentioned needing a baking thermometer and having to get the sauce to the absolute perfect temperature and how to meticulously stir the sauce a particular way. Blah, blah, blah. 

That just didn’t fly with me and so I went ahead and decided to shortcut the sauce and it turned out perfectly! There’s a good chance you’ll be licking caramel sauce off your fingers. I sure did! 


So being that the holidays are vastly approaching I do hope that you will add these delicious gems to your repertoire. I promise your guests are going to love them, and theres a good chance you and your kids will end up eating them before the guests even arrive!Screen Shot 2016-11-14 at 6.52.50 PM

If you’re looking for more delicious Healthy Holiday Desserts and Treats, be sure to check out my cookbook HERE. It’s loaded with amazing gluten free desserts, many of which are dairy free and all are free of refined sugars. From lemon shortbread cookies, to decadent brownies, to peanut butter and jelly bars, you’ll be drooling from the very first page! Click here to get your copy. 

And now, let’s get to these Salted Caramel Pecan Cookies that will knock your socks off!! (Ok, maybe you want to keep them on – It’s getting cold out there!).

Enjoy! xoxo



Salted Caramel Pecan Cookies
Yields 25
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Prep Time
20 min
Cook Time
9 min
Total Time
30 min
Prep Time
20 min
Cook Time
9 min
Total Time
30 min
  1. 1/2 cup coconut milk, unsweetened
  2. 1/3 cup coconut sugar
  3. 1/3 cup cane sugar
  4. 1 1/2 tsp vanilla extract
  5. 1/2 tsp sea salt
  1. 2 cups almond flour/meal
  2. 1/2 cup pecan flour/meal (simply grind fresh pecans in a blender or food processor to make flour)
  3. 1 tbsp coconut flour
  4. 1/3 tsp baking soda
  5. 1/4 cup coconut oil, melted
  6. 2 tbsp raw honey
  7. 2 tsp vanilla extract
  8. 25 pecans, raw and unsalted
  1. FOR THE CARAMEL SAUCE: In a small saucepan medium heat, combine coconut milk, coconut sugar and cane sugar.
  2. Bring to simmer and stir constantly. Once mixture begins to boil, add in vanilla extract and salt, continuing to stir.
  3. Cook caramel sauce roughly 4-5 minutes until slightly thickened.
  4. Remove from heat, pour into a glass bowl and let cool.
  5. FOR THE COOKIE DOUGH: Preheat oven to 375F. In a medium bowl, combine almond flour, pecan flour, coconut flour, and baking soda.
  6. In a small bowl, whisk together melted coconut oil with honey and vanilla extract.
  7. Pour wet into dry ingredients and stir together until a dough starts to form.
  8. Add in 1/2 cup of the caramel sauce to the dough. This is when the dough will start to come together. Stir until well combined.
  9. TO MAKE COOKIES: Using your hands, grab roughly 1 tbsp of dough, roll into a ball and place onto a baking sheet lined with parchment paper, leaving about 2 inches apart between each cookie.
  10. VERY slightly, flatten the cookies, and using your finger, poke a hole into the cookie (DO not poke all the way through).
  11. Pour caramel sauce into the hole and top with a pecan. Continue this process until all cookies are complete.
  12. Bake in the oven for 9 minutes at 375F.
  13. Remove and let cool.
  1. *I had a little extra almond flour left along with pecan flour, so I added it to the cookie dough mixture. I got 25 cookies out of this batch.
  2. *Depending on what size you make your cookies, you may have a little more or less than 25.
  3. *If you stick to the exact measurements, you should have roughly 15-20 cookies out of this batch.
  4. *You will have leftover caramel sauce. At least I did. I used this in my Pumpkin Spiced Lattes and coffees. It was delicious!
  5. *You can drizzle leftover caramel sauce over fruit or coconut bliss ice cream for an extra treat!
Holistic Wellness https://holisticwellness.ca/


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Gluten Free Pumpkin Almond Butter Bars

I am obsessed with all things pumpkin!

Not only is it so good for you, but it tastes amazing. So when I saw the first pumpkin display at Whole Foods last week, I knew my recipe game was on!

I wanted to create something easy to make and ridiculously good! The recipe for my Pumpkin Almond Butter Bars took about 10 minutes to prepare and about half that time to disappear. They were that delicious.

Pumpkin is so much more than just jack-o-lanterns and pie at Thanksgiving. It’s probably one of those things you eat and don’t even realize all of the good you are doing to your body.

With every bite you take, you are giving your body so much goodness including:

Zinc: you need this for a healthy immune system and this delicious member of the squash family packs a powerful zinc punch.   

Vitamin A:  pumpkin has a ton of Vitamin A! In, fact one cup has over 200% of your recommended daily intake. Vitamin A supports healthy eyes, amazing skin and a healthy heart.

Vitamin C: this antioxidant is important for a healthy immune system and healthy bones. Plus, vitamin C is needed in order to produce collagen, a protein that supports beautiful skin.

I hope you love these as much as we did. You should probably make 2 batches, trust me, they won’t last long!  

P.S. If you’re looking for more delicious and easy recipes, come join me inside my Healthy Hormones Recipe Club! Are you confused with all the information out there about how to balance your hormones, lose weight + support your immunity? Can’t keep up with all the different diets; Paleo, Keto, Intermittent Fasting, or which one is even right for you Get a monthly meal plan + shopping list + recipes that will help you to support your body, balance your hormones, detoxify and shed some inches in the process! Each month has a different theme (click here to read what I’ll be sharing over the next few months!) This Recipe Club is available for a super affordable price, so you can easily say YES to putting yourself first, without breaking the bank. Delicious food & zero deprivation, I promise!

And if you’re looking for more amazing pumpkin recipes, check out this delicious Paleo Spiced Pumpkin Loaf.

Gluten Free Pumpkin Almond Butter Bars
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Prep Time
10 min
Cook Time
25 min
Total Time
35 min
Prep Time
10 min
Cook Time
25 min
Total Time
35 min
  1. ½ cup creamy almond butter
  2. ½ cup organic pumpkin puree
  3. 1/3 cup maple syrup
  4. 2 large, organic eggs
  5. 2 tsp cinnamon
  6. ½ tsp ground ginger
  7. ¼ tsp ground nutmeg
  8. ½ tsp baking soda
  9. Pinch of sea salt
  1. ¼ cup finely chopped pistachios
  2. ¼ cup finely chopped almonds
  3. 1/3 cup almond flour
  4. ½ tsp ground cinnamon
  5. Pinch of sea salt
  6. 1 tbsp maple syrup
  7. 1 tbsp coconut oil, melted for greasing pan
  1. Preheat oven to 350°F. Grease an 8x8 inch dish with coconut oil.
  2. In a large bowl, whisk together the almond butter, pumpkin puree, maple syrup and eggs.
  3. Add the cinnamon, ginger, nutmeg, baking soda and sea salt. Whisk to combine and pour into the greased baking dish.
  4. In a medium bowl, combine all of the topping ingredients until moist and crumbly. Sprinkle the crumble over the top of the batter.
  5. Bake in oven for 25 minutes until golden brown and firm. Cool for 15-20 minutes before slicing.
  6. Cut into squares and enjoy!
  1. *For the crumble, feel free to use your favorite nuts. A good combo would be pecans and walnuts.
Holistic Wellness https://holisticwellness.ca/
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Banana Baked Oatmeal Squares

So honestly, let’s have a serious talk about bananas for a minute. 

If you’ve coached with me one-on-one you know that bananas are not apart of your program. Truth is, when dealing with clients that have 30+ pounds to lose, are struggling with hormonal imbalances or dealing with infertility, managing blood sugar is of UTMOST importance!

Like, it’s everything!

Hence why I eliminate bananas out of their plans. They raise blood sugar a little too much. This doesn’t mean my clients can’t ever have them, but temporarily, until some positive changes start to happen, they are a no-go!

I used to eat bananas all the time. I mean daily. Same with avocados. This is going back at least 8 or 9 years ago. And sure enough, I had a ton of digestive issues. I couldn’t figure out what was causing my stomach issues until I did a food sensitivity test. 

Sure enough, guess what showed up on my test?

Bananas and avocados!

UGH! Often times, it’s the foods we eat the most that end up causing us the most problems, as we wear out the same digestive enzymes over and over again. 

Also, let’s face it; you’re probably eating the same 5 or 6 fruits and veggies over and over again with little variety in your diet. 

Variety is key, especially when it comes to nutrition. We need to use food as fuel (because that’s exactly what it is) and in doing so, that means expanding our current repertoire of ingredients. 

Anyways, how do these Banana Baked Oatmeal Square fit into all of this? Well, sometimes I like eating bananas and so, I do. Plain and simple. 


They were the perfect binder in this recipe (or you could use apple sauce), but I really felt like having bananas. And here’s the thing, now that I got my fix, I probably won’t eat them for weeks or months.  

Now, it’s your turn to be happy! Hope you enjoy these tasty gems as much as I do. They are great as a quick grab and go breakfast, especially for the kids and back to school busy-ness or are great as a pre workout carb option to fuel your muscles. 

I’ll be enjoying these as a pre-bike ride fuel 🙂 #morningfuel

Banana Baked Oatmeal Squares
Yields 12
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Prep Time
10 min
Cook Time
22 min
Prep Time
10 min
Cook Time
22 min
  1. 2 cups gluten free oats (I used Bob's Red Mill Brand)
  2. 1 teaspoon baking powder
  3. 1/2 teaspoon sea salt (my favourite is Redmond Sea Salt)
  4. 1 teaspoon cinnamon
  5. 2 tablespoons shredded coconut
  6. 2 tablespoons melted coconut oil, plus extra for greasing pan
  7. 1/2 mashed banana (about one and a half bananas)
  8. 1 cup unsweetened coconut milk
  9. 1/2 cup dark chocolate chips (optional, I used Enjoy Life dairy free brand)
  10. Sliced bananas, for topping
  1. Preheat oven to 350F and grease a muffin or brownie pan with coconut oil.
  2. In a large bowl, combine oats, baking powder, sea salt, cinnamon and shredded coconut.
  3. In a separate bowl, whisk together coconut oil, mashed banana and coconut milk.
  4. Add the wet ingredients into the dry and mix well. Add in chocolate chips and mix again to incorporate.
  5. Scoop the mixture into the muffin or brownie pan and add sliced bananas to each top, gently pressing them down into each square.
  6. Bake for 22-24 minutes, until the squares are slightly golden brown. Let cool for 5 minutes. Enjoy hot out of the oven, or store in the freezer for up to 1 month.
Holistic Wellness https://holisticwellness.ca/
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Raw Chocolate Coconut Brownies

Mmm… brownies!

Who doesn’t love a chocolatey brownie treat? 

I’m all for a sweet treat, but as you know, I’m also pretty particular about what ingredients I use in my baked goods. In this case, un-baked goods!

Yes, these brownies are raw, meaning no baking is required. This also means less mess and less cleanup up for you beauty! 

I’m all about organic ingredients, low-glycemic sweeteners, non-dairy milks and gluten free flours when it comes to baking. 

If you’ve baked up my sweet treats in the past, I’m pretty confident that you’ve loved them! I always hear back from you guys about how much you loved my muffins or cookies or delicious granolas. 

In fact, the most popular dessert recipe off my site is my Paleo Vanilla Cupcakes with Chocolate Avocado Frosting. If you haven’t made these yet, click here to get the recipe now! They are super delicious, gluten free, full of protein (shocking for a cupcake) and loaded with healthy fats. 

But let’s move onto this super yummy raw brownies that take no time to make and are incredibly filling. 

If you’ve made raw treats in the past, you know they are loaded with lots of healthy nuts. These raw brownies contain a variety of nuts, which means they are high fat and super filling. One little square and I promise it will help satisfy that sweet tooth!

Healthy fats are essential for heart health, supporting hormonal balance and they even help to moisturize your skin from the inside out. 

And as a bonus, these raw brownies are the perfect PMS treat! Yup… dealing with those cravings, blood sugar swings and irritability? From magnesium, healthy omega 3’s and satiety from protein and fat, these little chocolatey gems are perfect to combat the PMS monster. 

So let’s get our un-bake on!

Raw Chocolate Coconut Brownies
Serves 8
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Prep Time
10 min
Cook Time
30 min
Total Time
40 min
Prep Time
10 min
Cook Time
30 min
Total Time
40 min
  1. 2 cup cashews (soaked for 1 hour or up to 6 hours)
  2. 1 cup walnuts
  3. 3 tbsp shredded coconut
  4. 1 cup cacao powder (I use Navitas Naturals)
  5. 8 pitted dates (soak in warm water for 5 minutes to soften and help with removing pits)
  6. 1 tsp cinnamon
  7. 1 tsp ground vanilla bean
  8. 1 heaping tbsp coconut butter or oil
  9. 2-3 tbsp maple syrup (or you can use brown rice syrup)
  1. Place all the ingredients in a food processor and blend until well combined and nuts are broken down.
  2. The batter will be slightly chunky and sticky. If you need more sticking-power, add a few extra tablespoons of maple syrup.
  3. Place the mixture into a brownie pan (8X8) prepared with parchment paper. Press mixture into pan using your hands or the back of the spoon. Try to get the batter even throughout the pan.
  4. Place in the fridge for 30 minutes up to an hour to slightly harden. Then remove from fridge and cut into 12 squares.
Holistic Wellness https://holisticwellness.ca/
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Sweet Potato Protein Brownies

We regularly eat sweet potatoes in our house. 

From mashed, to roasted to steamed (with lots of grass fed butter) to baked, to spiralled noodles, I just absolutely love this mighty tasty root veggie. 

The good news is that sweet potatoes are low glycemic, meaning that they digest at a slower rate keeping your blood sugar more stable; they are high in fibre, which is amazing for supporting gut health, and they are loaded with Beta-Carotene (vitamin A), vitamin C and have lots an anti-inflammatory properties. 

Now you can see why I love them so much! OH! And they taste sweet! 

I decided to combine my baking skills with this tasty veggie and bake up some brownies. I really had no idea how they would turn out, which is what happens when it comes to recipe testing, but I was incredibly surprised by how delicious, easy and tasty these brownies were!

It’s important to note, the texture of these brownies are a lot softer (or moister, if that’s even a word!) than most brownies, given that it does contain mashed sweet potato. Leaving them at room temperature for a little over an hour will help them to slightly firm up. 


I added in 2 scoops of my favourite protein powder to help further support blood sugar levels. This is optional, but I definitely encourage you to include some if  you have it on hand. 

I think next I’m going to try my hand at sweet potato cupcakes with a delicious vanilla frosting! Sounds good right? Ya, I might have to get on that. 

In the meantime, enjoy these amazing Sweet Potato Protein Brownies guilt free! They are perfect pre workout, for school snacks or just because! 

Sweet Potato Protein Brownies
Serves 6
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  1. 1 ½ cups sweet potato, cooked and mashed
  2. ½ cup coconut flour
  3. 2 scoops Progressive Organic Chocolate or Vanilla Whey protein powder (optional)
  4. ¼ cup Progressive Organic Coconut Oil, melted
  5. 1 tbsp coconut sugar
  6. 2 eggs, lightly beaten
  7. ½ tsp cinnamon
  8. ½ tsp ground vanilla bean or extract
  9. 1 tsp baking soda
  10. Pinch of sea salt
  11. 1/3-1/2 cup dark chocolate chips (I used Enjoy Life dairy free mini chocolate chips)
  1. Preheat oven to 350F. Line an 8x8 or 9x9 brownie pan with parchment paper.
  2. In a large mixing bowl, add all ingredients except the chocolate chips. Stir until well combined. The dough will be slightly thick, but still smooth.
  3. Fold in the chocolate chips and gently stir to combine. Pour dough into brownie pan and smooth out. Bake until edges start to turn golden brown, roughly 25 minutes. Remove from oven and let cool for 10 minutes before slicing into squares.
  4. Store in an airtight container in the fridge for up to 5 days.
Holistic Wellness https://holisticwellness.ca/
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No Bake Peanut Butter Pie

Ok seriously, this pie. It’s ahhhmazing!

I’m sure I’ve given you my rant before on peanut butter (it’s not something I eat often and tend to only enjoy it as a treat or when a serious craving hits), but you can’t make peanut butter pie without peanut butter. I mean, c’mon now! You’d be crazy to do something like that!

Well, truth is I am a little crazy because I actually mixed in sun butter with peanut butter and the deliciousness of this concoction is well…. ahhhmazing! 

Ok, but really, enough about the pie. Let’s talk about the pictures, because as you know, I love to take my own food photos but it ain’t easy. 

I just couldn’t get the right photo of this amazing pie and the lighting was off and the background wasn’t right, but I just had to share the recipe with you so I’m letting go of perfection and posting the pictures anyways. 

I took a few shots so you can see the amazing crust and and my fancy little chocolate drizzle on top. I really wanted to top this pie with some coconut whip but I just didn’t have any. I would highly suggest you serve this pie with a nice dollop of coconut whip (not the gross whip cream people!) and if you have a piping bag, you can even make it extra fancy and pipe some whip around the pie. 


As a random note, this crust is so delicious on it’s own, I was eating it right out of the food processor. You could actually roll the crust into balls or roll and then flatten into raw cookies. I would add in some protein powder and go a little easier on the sugar if you do decide to make cookies or balls. 

I used gelatin powder in this recipe to add some thickness to the filling. There are many different types of gelatin on the market, but Great Lakes is my favourite. You can click here to see it. 


Ok, so, let’s get to the baking, or more like the un-baking and whip up this amazing pie. As an FYI – you can use all sun butter and ditch the peanut butter altogether in case of allergies. 

Hope you enjoy this recipe as much as I did. Actually, my boyfriend loved it so much, he ate most of it, which he might not be willing to admit too! Shhh! Don’t tell him I said that. 

No Bake Peanut Butter Pie
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For the filling
  1. 2 (14-ounce) cans full-fat coconut milk, refrigerated overnight
  2. 1/2 cup sunflower seed butter
  3. 1/2 cup crunchy peanut butter
  4. 1⁄4 cup brown rice syrup
  5. 1 teaspoon vanilla extract or ground vanilla
  6. 1⁄4 teaspoon ground cinnamon
  7. 1 tablespoon powdered gelatin, divided
For the crust
  1. 1 cup raw cashews
  2. 1⁄2 cup raw almonds
  3. 1/4 cup chocolate chips
  4. 2⁄3 cup coconut sugar
  5. 1⁄4 cup cacao powder
  6. 1⁄2 stick grass fed butter, melted
  7. 1⁄2 teaspoon vanilla extract or ground vanilla
  8. pinch of fine sea salt
For the chocolate drizzle
  1. 1/2 tablespoon coconut oil
  2. 1⁄3 cup mini dark chocolate chips
  1. Refrigerate both cans of coconut milk overnight to help the coconut cream separate from the water. When you’re ready to make the pie, open the cans. The coconut cream should have separated from the water and risen to the top. Scoop off the creamy layer.
  2. To make the crust: Pulse the cashews and almonds in a food processor until a nut meal begins to form. Then add the rest of the crust ingredients and pulse until combined. Press the crust mixture into the bottom of a 10-inch tart pan and up the sides as much as possible. Place the pan in the fridge to harden the crust.
  3. While the crust is chilling, make the filling: In a medium saucepan over medium heat, whisk together the peanut butter, sunflower seed butter, brown rice syrup, vanilla, cinnamon, and coconut cream until smooth and well combined. Once smooth and combined, reduce the heat to low and add the gelatin 1⁄2 teaspoon at a time, whisking continuously, until the gelatin has completely dissolved and the mixture has thickened.
  4. Pour the filling mixture over the crust and smooth it out with a spatula. Refrigerate for at least 2-3 hours, until firm.
  5. Once the pie is firm, make the chocolate drizzle: melt the chocolate and coconut oil in a double boiler. Using a spoon, scoop up the melted chocolate and pour it over the pie, moving the spoon back and forth to create a pretty pattern.
  6. Store the pie in the refrigerator, covered, for up to 1 week.
Adapted from from www.Paleomg.com
Adapted from from www.Paleomg.com
Holistic Wellness https://holisticwellness.ca/
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Paleo Vanilla Cupcakes with Chocolate Avocado Frosting

Woohoo! It’s Friday!

I’ve got a busy weekend a head of me. Finishing up my Christmas shopping, heading out to parties and events, off to a hockey game and baking. 

Yes, more baking. You would think since releasing my Healthy Holiday Desserts eBook that I would be all baked out, but I’ve got so many more recipes to test out and of course, being that my month is stacked with parties, I won’t be showing up empty handed. 

It seems that everyone ‘expects’ me to bring a dessert to their house considering I’ve been taunting them with dessert photos for over a month now! Truthfully, I’m ok with that 🙂 

Seeing someone bite into one of my recipes and having their face light up with joy and a great big smile makes me SO happy! Mainly because most people don’t realize that they’re biting into a gluten free, dairy free, refined sugar free treat. It’s like baking trickery! Muahahaha.

Anyways, let’s get to these ridiculously easy Paleo Vanilla Cupcakes. I honestly mean it when I say ridiculously easy. One bowl, a few ingredients and you’re done. Your kitchen won’t be messy and your clean up will be fast. 

These cupcakes are delicious and are perfect without the frosting. I decided to frost them for an extra nice touch, but feel free to leave them as is. I frosted them with my Chocolate Avocado Frosting (which is also like a pudding and can be enjoyed on it’s own). Alternatively, you can use my Buttery Chocolate Frosting on page 55 in my Healthy Holiday Dessert eBook or a vanilla frosting will work too!

You would think that with all the baking I’ve been doing that my kitchen is stacked with all the baking essentials, like a piping bag! Well, I don’t have one and I also don’t have the fancy tips which makes all cakes and cupcake decorating look amazing. Um Santa…I need some piping bags!

However you end up frosting these bad boys, I’m sure they will turn out delicious. Get ready to make 2 batches of these beauties (especially if you have kids) because I guarantee they will go fast!

Happy Baking!

P.S. My Healthy Holiday Dessert eBook (which is full of recipes that go beyond just the holidays) is on sale now until the end of December. Get over 30 delicious gluten free, dairy free and refined sugar free treats. Click here to grab your copy. 

Paleo Vanilla Cupcakes
Yields 12
These grain free and fiber rich cupcakes are easy to make and incredibly delicious. The texture reminds me of traditional yellow-vanilla cupcakes, but minus all the junk!
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Cook Time
22 min
Cook Time
22 min
  1. 3/4 cup coconut flour
  2. 6 eggs, room temperature
  3. 1/3 cup unsweetened applesauce
  4. 1/4 cup water
  5. 2/3 cup maple syrup*
  6. 2 tablespoons vanilla extract
  7. 1 teaspoon baking soda
  1. 1 avocado
  2. 1/3 cup raw cacao powder
  3. 3 tablespoons raw honey
  4. 2-3 tablespoons maple syrup
  5. 2 heaping tablespoons coconut oil, not melted but room temperature
  6. 1/2 teaspoon vanilla extract (optional)
  7. pinch of sea salt
  1. CUPCAKES: preheat oven to 350F and line a standard 12 cup muffin tin with baking cups.
  2. In a large bowl, whisk together all the cupcake ingredients until a creamy batter is formed and no clumps remain.
  3. Spoon the batter into the muffin cups, about 3/4 of the way, and bake until centers are firm, roughly 22 minutes. Let the cupcakes cool before transferring to a wire rack and frosting.
  4. FROSTING: while cupcakes are baking, add all frosting ingredients into a food processor and blend until well combined and no avocado chunks remain. Transfer this to a piping bag or use a knife and spread it onto the cooled cupcakes evenly. You can also enjoy the frosting as a chocolate pudding and eat it as is for a delicious treat!
  1. *For more sweetness, you can use 3/4 of a cup of maple syrup, but 2/3 cup was perfect for me and my tastebuds.
Holistic Wellness https://holisticwellness.ca/



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