Tasty Tahini Macaroons - No Bake 

By Zuzana Samkova

YIELD: 48 balls


3 cups of desiccated or shredded coconut (or combination of both)
2 cups of almond meal (you can grind your own almonds) 
1-2 cups of chopped dried apricots or other dried fruit (or combination) of choice *

¼ cup of maple syrup
¼ cup honey
¼ cup of almond butter
¼ cup of tahini
2 tsp. vanilla extract
2 tsp. lemon juice
2-3 tsp. (zest of half lemon) approx.

OPTIONAL: If you find the mixture is too wet, add ¼ cup of rolled oats that have been pulse ground to a flour, using a blender or food processor. 




Mix all ingredients in a bowl and combine together well.
Using clean hands, roll into equal sized balls, (ping pong size) and refrigerate in an airtight container.

* Many dried fruit brands add sulfur as a preserving agent which can cause bloating and gas. Be sure to purchase the "no added sugar" varieties and buy organic. 
Organic options are not coated in sulfur.

These make great festive holiday cookies because they have a citrus, fruity flavor and are a great healthy alternative for a cookie exchange party.


Protein - Balls of Energy/ Balls of Power

By Susan Arruda




1/2 of a 375 g pkg dried pitted dates ( approx 1-1/4 cups)
1/3 cup natural peanut butter (or almond butter)
1 cup dried prunes
1/2 cup protein powder
1/2 cup skim milk powder
1/4 cup unsweetened cocoa
1/4 cup rolled oats
1/4 cup ground flax
1 tbsp. chia seeds
1 tsp. cinnamon
1/4 cup Greek yogurt
1/3 cup water or coconut water




Blend all ingredients in a food processor in increments until smooth.

For easier handling of dough, refrigerate for several hours, overnight, or freeze for approx. 30 mins.

With clean hands (I found semi-damp hands helpful as the dough is quite tacky), roll into golf ball sizes.

*Toppings of Choice. Roll each ball in the following options: steel cut oats, protein powder, desiccated coconut, walnut pieces or other nuts of choice, crushed bran flakes, etc...

*PLEASE NOTE: The caloric breakdown does not include any of the above listed topping choices.


No Bake Oatmeal Protein Bars

By Susan Arruda

YIELD: 24 bars

These are so good, you may want to double the batch and have them on hand for healthy snacks; perfect for pre-post workout and for a grab and go breakfast option! 


2 cups rolled oats
1 tbsp. flax meal (ground flax seeds)
1 tbsp. steel cut oats
1 tbsp. chia seeds
2 tsp. cinnamon
4 scoops protein powder of your choice (I used chocolate flavour)
½ cup peanut butter (use natural PB to avoid trans fats)
½ cup unsweetened applesauce (or mashed banana)
¼ cup strained prunes (½ of a 4.5 fl oz/128ml baby food jar - approx. 60 ml or 1/4 cup - use the full jar for a double batch)
OPTIONAL TOPPINGS to roll squares after cutting: Hemp hearts, 
steel cut oats, crushed 'clean' and free from junk additives bran flakes (put it in a ziplock and use a rolling pin), *kasha/toasted buckwheat, shredded coconut, chopped nuts, spelt flakes, chia or flax seeds, wheat germ, cocoa powder, cacao nibs, chopped dark chocolate, cocoa or cacao or carob powder, cinnamon or other desired topping of choice. 

OPTIONAL: Add 2-4 tbsp. organic brown sugar, raw honey or maple syrup, agave nectar or sweetener of choice for a sweeter bar.


Line an 8”X8" baking pan with parchment paper for easy removal of bars.

Combine all ingredients in a bowl until well blended.
Put mixture into prepared dish and spread with a non stick spatula or clean hands that have been moistened with water (the mixture will be quite tacky; hence the damp hands help with this process). If the mixture is too sticky, you can refrigerate it for an hour (or fast track it in the freezer for approx. 20-30 mins.) making it easier to handle.

Cut into 24 squares.  Roll each bar in crushed cereal mixture, or toppings of choice.

Store in an airtight container in the refrigerator.  Recipe can be easily doubled and freezes well.  

*KASHA aka toasted buckwheat, is a whole grain that adds nutrients, flavour and texture and is closer to being a complete protein than other plant sources (such as soybeans). Buckwheat is not wheat, nor is it related to wheat. Like many of the other so-called "whole grains," buckwheat is not technically a grain nor a cereal. It is actually the seed of the plant and it is gluten-free. It contains all eight essential amino acids in good proportion. In particular, kasha contains significant amounts of the amino acid lysine, which makes it unique as a grain substitute. Kasha is full of B vitamins, fiber, and rich in phosphorous, potassium, iron and calcium. Buckwheat is a good binding agent and, when soaked, becomes very gelatinous. Soaking, rinsing, and re-drying the groats produces a crunchy buckwheat crispy that is nice as well.

Please note; the nutritional information does not include any of the toppings suggested.


Cookie Dough Kisses - No Bake

By Susan Arruda

YIELD: 33 Servings


1 cup rolled oats
1/3 cup (1 scoop) protein powder
¼ cup skim milk powder
2 tbsp. flax meal (ground flax seeds)
2 tbsp. ground chia seeds or amaranth seeds
½ cup dried blueberries or cranberries (pulse grind in blender or magic bullet to release flavours), or other dried fruit of choice
¼ cup honey 
2/3 (160 ml) cup all natural peanut butter or almond butter
½ cup cooked quinoa
¼ cup chopped dark chocolate


Combine and stir dry ingredients together in a large bowl. Add the honey and peanut butter or almond butter and stir together using a large mixing spoon to combine well. Add the remaining ingredients and stir.

Shape the dough into small sized balls (cherry tomato size). If the dough is too moist, refrigerate dough for 30-60 minutes before shaping into balls. Wrap individual servings in tin foil and shape, if desired, for easy grab and go option.


Raw Bliss Bites - No Bake
With Date Paste 

By Susan Arruda

YIELD: 30 servings

Prepared date paste/mixture

1¼ cup (approx. 285g) roughly chopped, pitted dates* – rough chopping helps to ensure there are no surprise pits

½ cup water

1 tbsp. freshly squeezed lemon or orange juice (you can also grate 1-2 tsp. of zest into the mix)

1 tsp. pure vanilla extract/essence

Bring all ingredients, except the vanilla, to a boil in a small, covered saucepan. Mash the dates using a potato masher or dough in the saucepan until pureed and smooth.  Lower heat and simmer uncovered until consistency is paste like; thick, yet still creamy when stirred. -  Remove from heat, add the vanilla and allow cooling. 
Date Mixture YIELDs: 2 servings of 1/3 cup (75 ml) – Filling can be used for date squares and other baked recipes, or added to top muffins, cookie sandwich or topper, etc… 


1/3 cup chopped dried apricots or dried mango
¼ cup hot or boiling water
Combine the above for a few minutes until softened
3 tbsp. of chia seeds soaked in 3 tbsp. of warm or boiling water & set aside
2 cups shredded, unsweetened coconut (we used: Let’s Do Organic brand- Reduced Fat) 
½ cup almonds
½ cup raisins*
½ cup of goji berries*
¼ tsp. ground cardamom or cinnamon


Combine the coconut, almonds, in the above list together in a food processor until sticky. Add the dried apricots with the liquid and chia mixture and blend together in the food processor. 
Remove the mixture into a bowl and add 1/3 cup of the date paste mixture. Blend together using a fork.

Store the leftover date paste mixture in a sealed container (keeps well)  & use as a natural sweetener or a future batch of bliss bites!

Optional: add 1-2 tbsp. cacao nibs or chopped dark chocolate, and if desired/available, Lucuma Powder (a superfruit with a maple and citrus flavor, rich in fiber, potassium and other nutrients)

Shape into balls with clean hands. Sprinkle with a light dusting of coconut or date sugar, if desired.  Refrigerate until firm. 

* Using organic dried fruit ensures there are no sulphites and preservatives added.

Date Paste Nutrition Info: 


Each Raw Bliss Bite contains 77 calories each with added date paste ingredient raw bliss bites.jpg