Healthful Mind Body and Soul

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Marvelous Raw Dessert

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Marvelous is eating so many nutrient dense foods, and having loads of energy, however, I don’t think I could be fully raw forever, but  this weekend I the most Marvelous raw dessert.

Marvelous is raw coconut butter and all the wonderful things you can do with it.  I love Artisana Raw Coconut Butter, but I don’t love the $11.99 price.


Marvelous is making homemade coconut butter. It has got to be one of the simplest things to make ever. Just put raw full fat coconut flakes in a food processor and process for about 10 minutes, after 5 minutes stop processor and scrap down sides of the processor bowl, and proceed to process. I just set the timer for 5 minutes, scrap down sides and set the timer for 5 more minutes.  When complete I had myself some smooth creamy coconut butter.


I processed equal amounts of dates and turkish figs, (about 15 each), in food processor until it came together in a ball.


Press into a 6 inch pie dish. I sweetened the coconut butter with a bit of agave nectar and spread it on top of the first layer, place in freezer to set.


I processed more of the date/fig mixture with some water and lemon juice to make a creamy sauce, spread on top of the coconut butter, sprinkled on some almonds and coconut flakes and I had a delicious raw food dessert.


Be Marvelous in your Monday and visit Katie and the other MIMM’s at Healthy Diva Eats.

WIAW# 27 and Energy Snacks

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wiaw sensible snacking button

It’s Wednesday, another WIAW and Sensible Snacking Month!  I normally I start my day off with a smoothie, but Monday I decided to whip a batch of energy bites.  Lunch was leftover broccoli salad, and dinner was a quick put together meal of spaghetti and veggie meatballs with garlic bread. And of course lots of water throughout the day.


Monday I used a new ingredient in my energy bites, Ezekiel almond cereal.

Ezekiel Energy Bites

1 cup Ezekiel cereal

1/2 cup ground flax seed

1/2 cup dried cranberries

4 dates

2 tablespoons nut butter of your choice (I used sunflower seed butter)

1 1/2 tablespoons chia seeds

1/3 cup sliced almonds

1/2 cup coconut flakes

Place first four ingredients in food process and blend until mixture comes together.

Remove mixture to a mixing bowl, add in the nut butter, mix well.

Add the chia seeds, almonds, and coconut, mix  together until well combined.

If mixture is too moist add in more cereal, if too dry add just a few drops of water or more nut butter.

Shape into balls or bars, store in airtight container in the fridge.  And try not to eat them all yourself, all at once!

What I like about making energy bites or bars, is you can make so many variations.  Below top left are cacao chia seed bites, top right are squares I made using almond pulp as the base.  Bottom left are brownie squares made from raw chocolate and hemp seed and bottom right are oat bites rolled in coconut flakes.  They make great snacks for pre or post workout, and I like snacking on them in the late afternoon to give me a boost of energy naturally, without processed sugars.


Enjoy your Wednesday and check out more WIAW at Peas and Crayons.

3 more days left for giveaway.

Jewelry Givaway


Question of the day.

What do you eat before or after a workout?

What is your favorite breakfast?