refined sugar free

Bliss Bites

With the holidays drawing near, it seems as if people are always stopping in. I like to have a batch of these waiting in the freezer for those impromptu visits or the potlucks you forgot to make something for. I also love to enjoy them on those blustery nights when you're feeling like something sweet after dinner.

This recipe is slightly adapted from A Couple Cooks' Bliss Bites-Healthy No Bake Cookies. Things I loved about this recipe was, first of all, I actually had all of the ingredients lying around = no searching for that one hard-to-find ingredient. I love that it is refined sugar free, and provides a good dose of healthy fats that help you to feel satisfied even after having just one. It is also friendly for those with gluten, dairy, or egg sensitivities. This recipe doesn't even require turning on your oven, and takes less than 15 minutes from start to finish! What's not to love?


1/3 cup coconut oil
1/8 cup peanut butter
1/4 cup maple syrup
1/4 cup cocoa powder
1 tsp vanilla
+1/2 cup rolled oats
+1/4 cup unsweetened coconut flakes
+1/4 cup brown rice crisps
(or 1 cup of rolled oats if missing above 2 ingredients)

Combine above ingredients (except for the rolled oats, coconut flakes and brown rice crisps) together in a small saucepan on low heat. Once combined remove from heat and fold in the oats, coconut flakes, and brown rice crisps. Spoon this mixture into 18 mini-muffin tins greased with oil. Pop in the freezer while preparing the topping.



1/4 cup peanut butter
1 tbsp maple syrup
1 tbsp coconut oil
+Sprinkle of sea salt on top at the end if desired

Combine above ingredients together (except for the sea salt) into a small saucepan on low heat. Once combined spoon on top of the base mixture and sprinkle sea salt on top, if desired. Freeze until set & store in the fridge or freezer. 


Sonja Overhiser - A Couple Cooks. "Bliss Bites (Healthy No Bake Cookies)".  March 2016.

Energy Balls

I don't know about you, but I LOVE granola bars! I love that they are easy to pack in lunches or as a quick snack on the go. I love that they feel like a treat but I can even eat them for breakfast. What I DON'T love about them, is that they can be loaded with sugar, high fructose corn syrup, and artificial colours.  Many granola bars contain over 30 ingredients, some of which I have a hard time pronouncing.

This is where energy balls save the day! They are easy to make, take less than 10 minutes, and you don't even have to turn on your oven! One bowl, one spoon, no bake, no fuss. They are a quick snack to keep you going on those busy days throughout the week, or a treat in the evening for a hint of sweetness after supper. When these are in my house, I don't miss those beloved granola bars.


Energy Balls

2/3 cup oats
1/3 cup brown rice puffs*
1/2 cup flaxseed (ground)
1/4 cup pumpkin seeds
1/4 cup shredded coconut
1 tablespoon chia seeds
1/2 cup all natural nut butter
1/3 cup honey

*Can substitute for more oats. Otherwise, brown rice puffs can usually be found at a bulk food store.
Mix together and let sit in the fridge for 30 minutes (they roll easier this way). Then roll into golf ball size, and store in the fridge. Yields 12-16 balls.