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Raw Vegan Peanut Butter & Walnut Fudge Bites

BT Calgary | posted Wednesday, Apr 13th, 2016

Courtesy Maria Koutsogiannis

Raw Vegan Peanut Butter & Walnut Fudge Bites

Prep time
5 mins
Cook time
60 mins
Total time
1 hour 5 mins
Serves: 16


  • 1 cup of pitted dates (soaked for 20 minutes in warm water)
  • ½ cup organic coconut oil
  • 1 cup smooth organic peanut butter
  • 1½ cups of cacao powder
  • ½ cup crushed walnuts (save half)
  • 2 tsp of himalayan sea salt (save a tiny bit to dust with when they are just about to go in the fridge)




  1. Line an 8×8 baking tin with parchment, you can use whatever ever kind of tin you like! This is just what I have around the house.
  2. Into a food processor add the dates, and blitz till the mixture sticks together and the food processor will no longer “blend”.
  3. Add the remainder of the ingredients (save half of the walnuts), and pulse till smooth, and creamy!
  4. Stir in the remaining walnuts with your hands as the mixture is quite thick at this point.
  5. Now dollop the mixture into the pan, and pat down with your hands till flat.
  6. At the end I pushed in a few walnuts on the top to make it look pretty, and cute!
  7. Finished off with a pinch of himalayan sea salt!
  8. Cool in fridge for at least an hour, and cut into squares and serve with yummy fresh berries or citrus and a side a hot tea to balance out the richness of that luscious cacao fudge!

Courtesy Maria Koutsogiannis, Foodbymaria.com



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Chia Pudding with Pistachio Pesto

BT Calgary | posted Wednesday, Mar 30th, 2016

Chia Pudding with Pistachio Pesto

You’ll love how easy it is to make this pudding, which is remarkably similar to tapioca. Its soft, creamy texture is the perfect foil for the subtle crunch of the fabulous maple-pistachio pesto garnish.

Ingredients for Pistachio Pesto

  •  1/2 cup (125 mL) raw pistachios, shelled, and unsalted
  • 15 fresh mint leaves
  • 2 tsp (10 mL) freshly squeezed lemon juice
  •  3 tbsp (45 mL) maple syrup

Directions for Pesto

  • In a small food processor, pulse the pistachios, mint and lemon juice 2 or 3 times. With the machine running, add the maple syrup in a thin stream until the mixture is the consistency of pesto.
  • Refrigerate.

Ingredients for Chia Pudding

  • 4 cups (1 L) milk
  •  2 eggs, beaten
  • 1/3 cup (80 mL) brown sugar
  • 1/3 cup + 2 tsp (90 mL) chia seeds
  • 1/8 tsp (.5 mL) maple extract
  • 1 cup (250 mL) fresh raspberries


  1. In a large saucepan, combine milk, eggs and brown sugar.
  2. Cook over medium-high heat, stirring constantly until the mixture comes to a boil.
  3. Immediately place the saucepan in the bowl of ice water and whisk the mixture for 5 min to cool it.
  4. Transfer the mixture to a bowl, add chia seeds and maple extract and stir to combine. Cover and refrigerate for 3 hours.
  5. Serve the pudding with raspberries and a heaping tablespoon of pistachio pesto.

Nutritional information (per serving)
Energy: 209 calories
Top 5 nutrients (% of daily value)
Protein: 9 g
Calcium: 21 % / 226 mg
Carbohydrates: 24 g
Vitamin B12: 40%
Fat: 10 g
Vitamin D: 33%
Fibre: 4.4 g
Riboflavin: 26%
Sodium: 79 mg
Selenium: 24%

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