1. Skip to navigation
  2. Skip to content
  3. Skip to sidebar


Almond Butter Bites

BT Calgary | posted Monday, Jun 16th, 2014

These two-bite treats are a fabulous snack for athletes of all ages. They are super quick
and easy to make, plus there is no baking required! Double the batch and keep them in
the freezer for snacking on the run.


  • ½ cup almond butter*
  • ¼ cup honey, pure unpasteurized
  • ¼ cup coconut flour
  • 3 tbsp ground flax seed (or ground hemp seed)
  • ¼ tsp sea salt, Himalayan
  • ½ cup whole rolled oats
  • ¼ cup hemp seeds
  • ¼ cup dark chocolate,
  • carob or cacao chips
  • *Raw almond is ideal if available, or try other nut butters.
  • *Use Sunbutter (sunflower seeds) for a nut-free variation.


  1. In large bowl mix together almond butter, honey, coconut flour, ground flax and sea salt until well blended.
  2. Next add the oats, hemps seeds and chocolate chips, and use your hands or a large spoon to mix the dough until everything is thoroughly combined.
  3. Then choose squares or balls:
  4. Squares: Press the entire mixture evenly into an 8 x 8 pan. Sprinkle the shredded coconut on top and press it lightly into the surface.
    b. Balls: Use a tablespoon to scoop out portions and roll into one inch balls using your hands. Roll the finished balls into cacao, shredded coconut or hemp seeds.
    4. Store in the fridge or freezer until you are ready to eat them.

Makes 18 bites.

Courtesy 2-time Olympic speed skater… and certified nutritionist Michelle Giangualano, www.bundlesofenergy.com

Tags: , , ,

Mini Ham and Pepper Quiche

BT Calgary | posted Thursday, Sep 26th, 2013


  • 7 cup (80 ml) cubed ham
  • 7 cup (80 ml) sliced green onion
  • 7 cup (80 ml) shredded cheddar cheese
  • 2 cherry tomatoes, chopped
  • 3 eggs
  • 5 cup (125 ml) milk
  • 18 premade mini pastry shells


      1. Preheat the oven to 375°F (190°C).
      2. Toss together the ham, onion, cheese and tomatoes in a bowl. Whisk the eggs with the milk in another bowl.
      3. Keeping the pastry shells in their metal wrappers, place them on a baking sheet.
      4. Place about 1 Tbsp (15 ml) of the ham and cheese mixture in each of the shells.
      5. Gently pour some egg mixture into each, leaving just a bit of space at the top, as the filling will puff up.
      6. Bake for 15 minutes, until the egg is just set. Allow to cool before serving.
      7. Once they’re completely cool you can stack them in a container for a packed lunch.

Prep time: 10 minutes
Total time: 25 minutes
Makes: 18 mini quiches.

These will keep in a sealed container in the refrigerator for 3 days and in the freezer for 1 month.

Try other combinations, like tinned salmon and spinach or finely chopped red and yellow bell pepper.

Courtesy Ceri Marsh: Sweet Potato Chronicles



Tags: , , , , ,