Frozen Chocolate Crunch Bites


As a little girl, one of my favorite snacks was my mom’s rice krispie treats.  Of course, knowing my mother, she made them without the marshmallows and instead used peanut butter to hold them together.  For a grain-free alternative, the shredded coconut in these rich and creamy treats provides a bit of crunch!

These sweet little bites are packed with protein, quality, and taste!  Quick to make, they are perfect for an afternoon snack on a hot summer day.  Because coconut oil melts at 76 degrees, they will melt quickly in your hands so be sure to keep them cool until ready to enjoy!

Cacao and maca powders are wonderful ancient super foods containing anti-oxidants, minerals, & vitamins and have been shown to enhance moods and focus.  Maca is a root that grows high in the mountains of Peru and as an adaptogen it nourishes the endocrine system and boosts adrenal function.  The combination of cacao and maca will stimulate your energy, boost your stamina, and put a smile on your face.

Enjoy these sweet bites of rich, chocolatey goodness—a perfect grain-free snack for all ages!


*For a sweeter affair, stir in chopped dark chocolate pieces.


  • Line a baking sheet with parchment/waxed paper.
  • Combine all ingredients and mix together.
  • Using cookie/ice cream scoop, drop chocolate balls onto lined baking sheet.
  • Immediately place in the freezer for 30 minutes before serving.
  • Enjoy and store remaining chocolate bites in the refrigerator (if there are any left!).



Banana Bread with Maple Nut Butter, for a Mother’s Day treat!


Mother’s Day celebrations for us growing up came in all forms, but I always remember my dad making Norwegian pancakes and grilled fish for my mom—her favorite!—followed by a walk on the beach.  Wishing I could celebrate with my mom and new mother-in-law, I whisked up this banana bread instead!

This recipe is a special treat for Mother’s Day…although it is not too sweet, it is made with lots of love!  Many people have asked me for a grain-free banana bread recipe and I have not found one I liked, as they are all loaded with sugar, so I came up with this banana bread made with coconut flour, sweetened with bananas, and topped with a rich maple nut butter.  Coconut flour is filled with protein, so this sweet bread is a perfect complete snack or meal!

Happy Mother’s Day! I love you mom, you are truly a Godly and loving inspiration to me :)


Banana Bread with Maple Nut Butter

Banana Bread
  • 3/4 cup coconut flour
  • 6 eggs
  • 2 large/3 small bananas, ripe and mashed
  • 6 tablespoons butter, melted
  • 1/3 cup whole milk, plain yogurt (Greek is best)
  • 1/4 tsp ground nutmeg
  • 1 tsp cinnamon
  • 1 tsp baking soda
  • 1 tsp vanilla extract
  • dash of sea salt
Maple Nut Butter
  • 1/2 cup walnuts, finely chopped
  • 8 tbsp butter
  • 1/4 cup maple syrup
  • 1/2 tsp cinnamon


  • Preheat the oven to 350 degrees.
  • Grease a 1 pound loaf pan.
  • Mash bananas in a mixing bowl.
  • Combine all ingredients and blend until thoroughly mixed.
  • Continue blending on medium speed for 1 minute to allow coconut flour to soak up the liquids.
  • Pour batter into the greased loaf pan and bake for 45-50 minutes or until a tester comes out clean.
  • Allow bread to set and cool slightly before removing from pan.
  • Slice and enjoy topped with a dollup of sweet & creamy maple nut butter!

Maple Nut Butter

  • Slice butter and bring to room temperature.
  • Using a food processor or nut chopper, finely chop the walnuts.
  • Add butter, syrup, and cinnamon and whip (with a hand blender) until light and fluffy.
  • Spread onto freshly baked banana bread!

**See recipe soaked and roasted, crispy nuts.


Roasted, Crispy Nuts


These roasted nuts make the perfect snack for the on-the-go lifestyle.  They are not only so simple and quick to make, but also delicious for all ages! Keeping these on hand in the cupboard will ensure you stay away from processed and sugar filled snacks.  Nuts are a fabulous source of protein and good omega fats.

Nuts are very low in carbohydrates and will not affect your blood sugar or cause you to crash in the late afternoon!  Consuming walnuts has been shown to reduce the need for insulin in diabetics, and pecans will aid your heart by decreasing inflammation in the arteries.

Soaking the nuts in salt water, then slowly dehydrating at a low temperature will provide you with nuts that are nutritious, cheaper than buying in the store, and leave you reaching for them all day long.

Soaked nuts and seeds will…

  • remove phytic acid, which blocks mineral absorption
  • neutralize digestive and enzyme inhibitors
  • promote good digestion
  • removes toxins prevalent in today’s farming practices

Nuts are delicious, but the packaged versions found in the supermarket are full of hydrogenated oils & salt and void of nutrients.  These “health” food nuts contain chemicals and are usually very expensive.  Through commercialized process of roasting, the nuts are heated at high temperatures and then saturated with cheep hydrogenated oils causing the beneficial oils found in nuts to rancidify and spoil.  Yes, we have been lead to believe that nuts, no matter how they are processed, are rich in good omega oils.  These modern processes leave our grocery shelves with brightly packaged nut clusters of chemicals.

*Raw nuts are safer then heavily roasted nuts but, on the other hand, very difficult to digest.

The processing of soaking is a method that has been around for years in many different civilizations.  The Aztecs soaked pumpkin and squash seeds in brine then let them dry in the sun before eating them.


1.) Place nuts and salt in a glass or metal bowl.  Cover with water until nuts are fully submerged.
2.) Roast or dehydrate nuts at 150 degrees. **If your oven does not go that low, roast at the lowest possible temperature and adjust cooking time.
3.) Occasionally turn/flip nuts with spatula so they do not burn.
4.) Enjoy!  Store in an airtight container, preferably glass.  Nuts are best kept in the refrigerator and will last 2-3 months.


Walnuts and pecans roasting for 24 hours in the oven on cookie sheets.

Soaked Nut Chart_JPEG

  • *Use 4 cups of raw nuts.
  • **Cashews need to be cooked at 200 degrees. Do not soak for any more than 6 hours!
  • For more information about properly preparing nuts and seeds, refer to Weston A Price Foundation or Nourishing Traditions cookbook.
  • Nuts should last 2-3 months in airtight containers (glass jars are preferable).  Best kept in refrigerator.