Gluten-free No Sugar Sticky Date Cupcakes


This sticky date cupcake is just perfect to satisfy a sweet tooth without actually having any process sugar. I used a little maple syrup to add to the dates natural sweetness. I preferred mixing this in the blender because it’s so quick and easy to pour.  It is also gluten-free!


1 1/4 cups water
1 cup dates, pitted
3 ripe bananas, peeled and roughly chopped
2/3 cups coconut or almond flour
1 tablespoon vanilla extract
4 eggs
1 teaspoon maple syrup
1⁄2 teaspoon baking powder

Preheat oven to 270°F (185 C).
**Grease muffin tins and set aside.
Heat the dates and water in a small saucepan over low heat until the dates break down and thicken. Use a fork to mash them together and set aside.
Place the flour, egg, banana, vanilla extract and baking powder in a blender or food processor and mix well until well combined.
Add the dates to the banana mixture and combine. Evenly distribute into the ramekins or muffin tin. Cook in the oven for about 20-22 minutes.

** You can use paper cupcake cups but be aware due to the ‘stickiness’ part of this cake, the paper will stick to it.


Almond Coconut Date Bars

Want a quick breakfast bar that is no only yummy & easy to make but also cholesterol & dairy free? Try these. Almond Coconut Date Bars



1 cup unsweetened shredded coconut
1 cup raw almonds
1  cup raw cashews
1/4 cup almond butter
3 tbs maple syrup
2-3 tbs water

For Topping
2/3 cup organic dates, pitted
1/4 cup of water

Line a 9x 5 inch loaf baking pan with unbleached parchment paper and set aside.

In a food processor place all the ingredients except the water. Pulse. Add 1 tablespoon of water at a time pulsing the food processor in between until the mixture comes together.

Place the mixture in the prepared baking pan and with a spatula press until it is uniform on all sides. In food processor, blend dates with water until thick paste forms. Press the date mixture on top of the crust and evenly spread.Place in the refrigerator for 2-3 hours. Cut into squares. For storage keep covered in the refrigerator.

Breakfast Bars


Healthy, no bake granola bars with just 5 ingredients and a sweet, crunchy texture. Peanut butter and honey complement each other perfectly in this ideal portable breakfast or snack.

5 Ingredient No Bake Breakfast Bars

1 cup packed dates, pitted (deglet nour or medjool)
1/4 cup honey (or sub maple syrup or agave for vegan option)
1/4 cup creamy salted natural peanut butter or almond butter
1 cup roasted unsalted almonds, loosely chopped
1 1/2 cups rolled oats (gluten free for GF eaters)
optional additions: chocolate chips, dried fruit, nuts, banana chips, vanilla, etc.

Process dates in a food processor until small bits remain (about 1 minute). It should form a “dough” like consistency. (mine rolled into a ball) Optional step: Toast your oats in a 350 degree oven for 15-ish minutes or until slightly golden brown. Otherwise, leave them raw – I just prefer the toasted flavor. Place oats, almonds and dates in a bowl – set aside. Warm honey and peanut butter in a small saucepan over low heat. Stir and pour over oat mixture and then mix, breaking up the dates to disperse throughout. Once thoroughly mixed, transfer to an 8×8 dish or other small pan lined with plastic wrap or parchment paper so they lift out easily. (A loaf pan might work, but will yield thicker bars.) Press down until uniformly flattened. Cover with parchment or plastic wrap, and let set in fridge or freezer for 15-20 minutes to harden. Remove bars from pan and chop into 10 even bars. Store in an airtight container for up to a few days.
**note**If your dates don’t feel sticky and moist, soak them in water for 10 minutes then drain before processing. This will ultimately help hold the bars together better.

Serving size: 1 bar
Calories: 217
Fat: 8 g
Saturated fat: 1 g
Carbohydrates: 31 g
Sugar: 19 g
Fiber: 4 g Protein: 6 g


Coconut & Cranberry Nut Breakfast Bars

1 1/2 cups condensed coconut milk
250 grams rolled oats (not instant)
75 grams shredded coconut
100 grams dried cranberries
125 grams mixed seeds (pumpkin, sunflower, sesame)
125 grams natural nuts (almonds/hazelnuts/peanuts)

Preheat the oven to 130°C/gas mark ½/250ºF, and oil a 23 x 33 x 4cm / 9 x 13 inch baking tin, or use a throwaway foil one. Warm the condensed milk in a large pan. Meanwhile, mix together all the other ingredients and then add the warmed condensed milk, using a rubber or wooden spatula to fold and distribute. Spread the mixture into the tin and press down with the spatula. Bake for 1 hour, then remove from the oven and, after about 15 minutes, cut into four across, and four down to make 16 chunky bars. Let cool completely.

No Bake Date Squares (Vegan)
1.5 cups whole raw almonds
1.5 cups regular oats (for Gluten-free, use GF oats)
1/2 tsp kosher salt
10 Medjool dates, pitted and roughly chopped
1/4 cup coconut oil
Date filling:

25 Medjool dates, pitted and roughly chopped (~2.5 cups)
1/2 cup water

Line a square pan with two pieces of parchment paper going opposite ways. In a food processor, process the almond, salt, and oats until a fine crumble forms. Now add in the dates and process until crumbly again. Melt the coconut oil and add to the mixture and process until sticky. You can add a tiny bit more oil if the dough is too dry. Remove from processor, set aside 3/4 cup of the mixture for later, and press the rest of the mixture very firmly and evenly into the pan. Grab your pitted and roughly chopped dates and water and process in the food processor until a paste forms. Scrape down the sides of the bowl often. (You can add a bit more water if needed, but you want the paste quite thick). Scoop out the date mixture onto the crust and gently spread with the back of a wet spatula until even. Sprinkle on the 3/4 cup of mixture you set aside and gently press down with fingers. Refrigerate in the fridge until firm for at least 1 hour, preferably overnight. Cut into squares and serve. Store in the fridge or freezer.

5 Minute Clean Eating Fudge

Although I make tons of these during the holiday season for family & friends, it’s always nice to have a sweet treat on hand that is guilt free. Warning.. make enough of these to last because the go fast!


For Base Ingredients

10  Medjool dates pitted
3 tbsp cacao powder
2.5 tbsp coconut butter or sub with coconut oil
3 tbsp water

For Nut Fudge

1.5 cup raw pecans or sub with walnuts
3/4 cup raw macadamias
1-2 tbsp. shredded coconut
1/4-1/2 jar raw chocolate spread

Add the pecans and 1/2 cup of the macadamias to a good blender. Pulse several times, or until the nuts have a rough, meal-like consistency.
Add the remaining ingredients to the blender, excluding the shredded coconut and the 1/4 cup macadamias set aside previously. Blend on a low-medium setting until everything is nicely combined and the mixture is smooth.
Roughly chop the remaining 1/4 cup macadamias and then stir into the mixture.
Line a small-medium brownie/slice tray with baking paper.
Scoop out the fudge mixture from the blender and press into the baking tray, flattening and evening out the mixture with a spoon. Cover and place in the freezer to set for 1-2 hours or until firm.
Remove the fudge from the freezer and, using a small spatula, ice with chocolate spread.
Sprinkle some shredded coconut on top.
Return the batch to the freezer so the icing can firm up (30-60 minutes).
Once the icing has set, remove fudge from freezer and cut into 12 squares. Store in the fridge for a softer fudge or in the freezer for a firmer texture.


For Orange Fudge Add (to base):

  • 4 teaspoons orange extract
  • Zest of one medium orange


For Mint Fudge Add (to base):

  • 1 teaspoon high-quality mint extract (Don’t skimp on this. It makes all the difference)

Calories: 59
Total Fat: 4 gm
Saturated Fats: 4 gm
Trans Fats: 0 gm
Cholesterol: 0 mg
Sodium: 3 mg
Carbohydrates: 6 gm
Dietary fiber: 2 gm
Sugars: 4 gm
Protein: 1 gm
Estimated Glycemic Load: 2