A Guide to Feeding our Future

Archive for the ‘Desserts’ Category

Chocolate Avocado Goodness

By: Melanie Cornacchia, Student of Holistic Nutrition – Toronto, ON

“A great way to enjoy avocado for dessert … anytime of the day!”

Yields: 1-2 servings


  • 2 small (or medium) ripe avocados
  • ½ TBSP cocoa powder
  • ½ TBSP liquid honey (unpasteurized)
  • Your choice of fruits – suggestions, apples, orange, banana, pear


  1. Cut open the avocados, remove pits. Scoop out and place the flesh in a food processor and process for a few seconds.
  2. Add the cocoa powder and process for a few seconds.
  3. Remove processor lid and use spatula to move mixture away from the sides. Add the honey and process again.
  4. Taste and adjust sweetness if you wish.
  5. Note: The processor may not blend the cocoa well, therefore, remove contents into a bowl and blend with spatula or spoon.
  6. Enjoy with fruit chunks or slices. Eat after making, or refrigerate and consume the next day.

Healthy Banana Whole-Grain Cookies

By: Linda Houle-Robert, RHN – Orleans, ON

“These are easy and nutritious cookies that your child will absolutely love. I especially love these because I can send them to school – yes they are peanut free! “

Yields: about 36 cookies


  • 3 ripe bananas, well mashed
  • ¼ cup coconut oil or butter
  • 1 tsp pure vanilla
  • 2 cups oatmeal flakes
  • 2/3 cup quinoa flakes
  • 1/3 cup organic shredded coconut flakes
  • 1 tsp aluminum-free baking powder
  • 1 tsp cinnamon
  • ½ tsp sea salt
  • ¾ cup dark chocolate chips (my fav are Camino)


  1. Preheat oven to 350 F.
  2. Combine mashed bananas, pure vanilla extract and coconut oil in a large bowl.
  3. In another bowl, mix the oats, quinoa flakes, shredded coconut, cinnamon, sea salt and baking powder.
  4. Mix the dry ingredients with the wet ingredients and stir until combined. Add the chocolate chips.
  5. Drop a tablespoon-full at a time onto a parchment-lined cookie sheet, about an inch apart.
  6. Bake for 12 to 14 minutes.

Date and Almond “Bombs”

By: Deloris Del Rio, Student of Holistic Nutrition – Quebec, QC

“My oldest daughter loves these (she is 5) because she gets to roll the dates and almonds in coconut and make them all “hairy”!  Adding a bit of dried apple and cinnamon to this recipe makes them extra yummy!”


  • equal parts finely chopped dates and finely chopped almonds
  • shredded coconut
  •  optional:  dried apples (1/4 amount apple to date ratio), and cinnamon (roughly 1 TBSP  per 1 /3 cup of mixture)


  1. Mix both ingredients really well by hand or in a food processor.
  2. Take a teaspoon, and roll it in your hands into a ball.
  3. Place balls on a parchement paper- lined cookie sheet.  If you need to, wet your hands often to prevent the dates from sticking too much to you.
  4. Roll the balls in the shredded coconut, place back on the paper-lined trays.
  5. To store them, place one layer of parchement paper in the cookie container, a layer of the “bombs”, another layer of paper, etc. and store them in the fridge.

Teff Omeganator Cookies

By: Debi Gallant, RHN – Riverview, NB

If you’re exploring the world of gluten-free, this is a great recipe to try. Teff is a gluten-free grain that can be found in most bulk food and health food stores.


  • 1 1/2 cups Teff flour
  • 1/4 cup Teff (whole grain)
  • 2 TBSP Chia Seeds
  • 1/2 cup arrowroot starch
  • 2 tsp gluten-free and aluminum-free baking powder
  • 1 tsp cinnamon
  • 1/4 cup each flaxseed and chopped walnuts (optional)
  • 1/2 cup raw Agave syrup
  • 1/2 cup walnut oil
  • 1 tsp pure vanilla extract


  1. Preheat oven to 350°F (175°C).
  2. In a mixing bowl, whisk together dry ingredients. Add walnuts, Chia, and flaxseed.
  3. In measuring cup, mix liquids together. Pour liquids into dry ingredients and mix well.
  4. Drop batter by tablespoon onto ungreased cookie sheet. Flatten slightly by criss-crossing with a fork.
  5. Bake 12–15 minutes.


Chocolate Almond Balls

By: Gratia Watson, RHN – Moncton, NB

“These are a real treat and can be made in so many different ways!”

Yield: approx. 40 balls


  • 2 cups almonds
  • ¾ cup cocoa powder
  • ½ cup maple syrup (OR raw honey OR rice syrup OR barley syrup OR dates)
  • 2/3 cup nut butter (almond, cashew, peanut – or any combination)
  • 1 tsp vanilla (OR rum OR almond extract)
  • 1 tsp spirulina powder (optional – for extra minerals)


  1. Advance prep: Soak almonds overnight. Rinse, then soak again, allowing them to sprout for one day, thus plumping up. Rinse and drain.
  2. Place the soaked sprouted almonds in a food processor (not a blender). Add the remaining ingredients (cocoa powder, sweet and nut butter and extract.) Blend all together until fairly smooth.
  3.  Form into balls. If this is difficult, you can place the mixture in the fridge for a couple of hours. Lightly grease your hands.
  4.  Formed balls can be rolled into cocoa or coconut or sesame or hemp seeds. Fruit can be inserted into the center of the balls as well. They freeze well.

Delectable Carob Fudge

By: Meredith Deasley, RHN – Aurora, ON

Carob is a great substitute for cocoa if you are looking to reduce your chocolate consumption. It is similar in taste and appearance to cocoa, yet is caffeine-free.


  • 1 ¼ cups  maple syrup or fruit concentrate
  • 1 cup  sesame tahini or nut butter (or use ½ cup of each)
  • 1 ¼ cups  carob powder
  • 1 cup  sesame seeds or shredded coconut
  • 8-14 drops  peppermint extract
  • 2 TBSP  arrowroot powder
  • 2 tsp vanilla extract


  1. Heat the nut butter and maple syup on low to medium heat until hot and soft.
  2. Remove from heat and stir in remaining ingredients.
  3. Press the mixture into a lightly oiled 9 or 10 inch glass pie plate or similar pan.
  4. Press extra sesame seeds or coconut on top.
  5. Chill thoroughly in fridge.
  6. Cut and serve.

Basic Kid-Friendly Muffins

By: Richard Major, RHN – Kelowna, BC

“I have not yet met a kid who has not liked these muffins.  Especially when there are blueberries mixed in!”


  • 2 ¼ cups spelt flour
  • ¼ tsp cinnamon
  • 1 tsp baking powder
  • ½ tsp baking soda
  • ½ tsp sea salt
  • 1 TBSP ground flaxseed mixed with 3 TBSP water
  • ¼ cup grapeseed oil
  • 1 cup buttermilk (or 1 TBSP vinegar with 1 cup almond/coconut milk or other milk alternative)
  • ¼ cup applesauce
  • ¼ cup maple syrup
  • Optional: mix ½ cup blueberries or favourite fruit in with the batter!


  1. Pre-heat oven to 400F.
  2. Whisk in wet ingredients and pour into sifted dry ingredients.
  3. Mix only until well blended (do not over mix).
  4. Scoop into muffin tins.
  5. Bake for 15 minutes. Makes 12 muffins.

Crispy Bird Nests

By: Jodi Graham, student of Holistic Nutrition – Toronto, ON

“My grandma used to make these for my cousins and I every Easter, letting us put the “nests” together ourselves.  I personally couldn’t wait to get to her house each year for my special treat!  Although she used the traditional Rice Krispies recipe, these tasty snacks can be made using more nutritious ingredients, and can be adapted based on your taste and preference.  And you don’t have to wait for Easter to pull out this recipe – any time of year will do!”


  • 4 cups brown rice cereal or puffed quinoa
  • 1/2 cup almond, hazelnut or peanut butter
  • 1/2 cup honey or rice syrup
  • 1 2 tsp cinnamon or nutmeg
  • Handful of hemp or chia seeds
  • ½ cup shredded coconut
  • Natural food dyes (suggestions below)
  • Healthy “candies”


  1. Mix together cereal, nut butter and honey or rice syrup in a bowl.  Heating the nut butter and honey/rice syrup slightly will help the mixture hold together better.  Add in cinnamon or nutmeg and hemp or chia seeds, if desired.
  2. Transfer mixture to a twelve-cup muffin pan, using a spoon to press down and make a well in the center of each.  Refrigerate until firm.
  3. In the meantime, dye the coconut using natural food dyes of your choice.  I like to soak it in pomegranate juice, mint flavored liquid chlorophyll and turmeric mixed with water (it only takes a few seconds for the color to set) and then discard excess liquid through a fine mesh strainer. There are many other natural dyes that can be used (berries, juices, carrots, beets, teas and spices to name a few.)
  4. Once the “nests” are solid, remove carefully from muffin pan, add some dyed coconut to each and top with candy (chocolate covered almonds and sacha inchi seeds are my favorite, since they look like eggs!)  Keep refrigerated so the nests stay together.

Build-Your-Own Power Muffin

By: Deborah Luscomb, RHN – Halifax, NS

Customize this healthy muffin recipe to your taste – lots of creative ingredient options to choose from!


  • 1 cup brown rice flour
  • 1 cup kamut or spelt flour (or other flour of choice)
  • 1/4 cup hemp meal or hulled seeds
  • 1/4 cup flax meal
  • 2 tsp baking powder
  • 3/4 cup sunflower or safflower oil
  • 1/2 cup blackstrap molasses (or maple syrup to taste)
  • 2 beaten eggs (optional for lightness)
  • 2 mashed bananas OR 3/4 cup unsweetened applesauce

OPTIONAL additions – mix and match any of the following:

  • ½ cup coconut, grated, unsweetened
  • ¼ – ½ cup raisins or other fruit
  • ¼ cup black sesame seeds (or seeds of choice)
  • ¼ cup sunflower seeds
  • ¼ cup goji berries
  • ½ cup grated carrot
  • Any spices you wish to taste: cardamom, cinnamon, nutmeg, fennel, anise, clove, ginger


  1. Preheat oven to 350 F
  2. In a large bowl, combine all dry ingredients.
  3. In a smaller bowl, combine all wet ingredients.
  4. Pour wet ingredients into dry and stir until just combined.
  5. If adding fruit or nuts, fold them in.
  6. Bake for 25 minutes. Makes 12 muffins.

Quinoa Cookies

By: Kathy Maraz, RHN – Grimsby, ON

“Being gluten-free can sometimes be challenging, especially in the dessert department.  Finding recipes that are wheat-free, easy to make and taste good is a real treat.  I started trying different flours to make a cookie when I realized how expensive gluten-free cookies were to buy in the store.  I find that rice flour works well, and that quinoa is a great replacement for oats, since many celiacs cannot eat oats.  My niece who is 4 years old and not gluten-free can’t stop eating these cookies. Family and friends enjoy them as well.”


  • 1/2 cup organic honey
  • 1/3 cup brown sugar
  • 1/3 cup butter
  • 1/2 cup organic peanut butter
  • 1/3 tsp vanilla
  • 1 cup rice flour
  • 3/4 cup quinoa flakes
  • 1 tsp baking soda
  • 1/8 tsp salt
  • 1 tsp organic cocoa powder
  • Optional: ¼ cup organic chocolate chips


  1. Heat oven to 350 F.
  2. Beat honey, sugar, butter, peanut butter and vanilla until creamy.
  3. Combine flour, quinoa, baking soda, salt and cocoa in a small bowl.
  4. Add dry ingredients to wet mixture and beat until well blended.
  5. Stir in chocolate chips.
  6. Drop by teaspoon onto ungreased cookie sheet, bake for 15 min.