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I made these a week ago.  Relatively healthy and easy to make, these candies are best when stored in the fridge, in a Tupperware container. If you don’t have raw peanuts, about 1/3-1/2 cup of raw chunky peanut butter works here, too. For me, the biggest challenge with this recipe is to not let my kid eat more than two-three pieces of this candy a day! Try to find the sour cherries, as cranberries are usually sold sweetened, which is not ideal for this recipe. If you are into peanut butter and jelly, check out this crazy raw mix, too!

dried sour cherries ( or cranberries,)  1/4 cup

dried dates, pitted, 1 cup.

raw peanuts, 1 cup


1. In large bowl, mash dry fruits with potato masher (make sure to check each date to make sure even the pitted ones are without pit). If mashed dates seem too dry, add just enough hot water to moisten them. You can also use your food processor, if you don’t mind cleaning the sticky dry fruit mix afterwards.

2. Crush the peanuts  and mix into the mashed dates and cherries. Roll the mix into balls. Cool in the fridge for about 20 mins before serving.

I know that I already posted a bunch of  avocado smoothies, but this one is more like a dessert. Well, and I love avocado. I think, avocado makes a fie milk substitute for any smoothie, as long as you put a small cup of water for every small avocado added.  Oh,and this new smoothie is  absolutely gorgeous. I adapted it from here.
  • 2 tbsp. raw cocoa powder
  • 1 1/2 cups cold almond milk
  • 2-3 tbsp. agave syrup
  • 2 ripe avocados
  • 1 banana
  • One handful crushed ice.

Spoon out the avocado pulp and place in a blender with the 1 tbsp. of the agave syrup and a banana. Add 1 cup of cold almond milk, 1/2 of the ice and blend again. Don’t wash the blender yet. Divide the green mixture between 2 tall glasses. Blend the remaining 1/2 cup of almond milk with 2 tbsp. of agave syrup and 2 tbsp. of cocoa powder. Add the remaining ice. Top each serving of the green smoothie with 1/2 the chocolate mixture  (to form a separate layer.)

Mom would love these for a happy healthy Mother’s day! I like to make a lot of these and store them in the fridge.


  • 1/2 cup coconut oil
  • 1/4- 1/3 cup cocoa powder and more for rolling the chocolates in.
  • 1/2 cup agave syrup
  • 15 drops of peppermint essential oil


Melt the coconut oil by placing it in a pot or in a microwave for a few minutes. Carefully mix the coconut oil  with the agave and stir the peppermint oil in. Add the cocoa powder, sifting to avoid clumps. Start with less powder, taste and add more if desired.  Put the mixture into an ice cube tray. Put the tray into the fridge for about 20 minutes. Take the tray out of the fridge, and using your hands, mold the mixture into balls. Roll the balls in cocoa powder.

This exceptionally easy to make  “ice cream” is dairy-free, raw and healthy.  It comes out soft, so I like to serve it in a cocktail glass (plastic works, for kids.) You can make it many different ways, experimenting with adding coconut milk, nut butters, chocolate powder, etc… If you don’t want your “ice cream” green, substitute a heaping tablespoon of almond butter for the avocado. Of use a tablespoon of coconut oil. I also like adding coconut shreds to this ice cream. Nut pieces  work and so do raisins. I must have made this dish ten different ways, since trying my first bite of raw ice cream in a raw food restaurant seven years ago.

This dish is also very child-friendly. Your kid can suggest ingredients and put them in the food processor.

Green Raw Ice Cream

3 frozen bananas (peel and freeze them in tupperware.)

1 small ripe avocado

optional: pistachio pieces, mint leaves

Put the frozen bananas and the avocado in the food processor on and let it run for about five minutes. Stop every now and then to scrape it down. The mixture should get very light and soft. Serve immediately. If using pistachios, sprinkle them on top. I like to serve this dish in a cocktail glass with a mint leaf on top.

image: nuchylee

I make these candies all the time: it’s the only thing I give my oldest kid for sugar. These candies have vitamins, minerals, protein and fiber, unlike the regular kind of candy.  If your mixture is too dry to roll, feel free to add a bit of water. You can also forgo the nuts: the candies will still taste pretty decent. Additionally, you can add some spirulina powder to the candies, for added nutritional value.


Dried fruits, 1 cup. Use pitted fresh dates, apricots, figs, raisins , cranberries -anything you have at the moment

Nuts (any kind) 0.5 cup

Shredded coconut  1 cup

Crush the nuts in the blender. Add the dried fruits and mash everything up.  Roll the mix into balls.   Spread out shredded coconut on table and roll the balls around until covered with coconut.

High fructose corn syrup (HFCS), which is sweeter and cheaper than sucrose, is a sweetener made from corn.  It is commonly used in many types of processed foods, from soft drinks to baked goods; it is found in fruit juice, soda, cereal, bread, yogurt, ketchup and mayonnaise.  HFCS is used because it extends the shelf life of processed foods.

High fructose corn syrup is made by changing the sugar (glucose) in cornstarch to fructose, which is another form of sugar.  The end product is a combination of fructose and glucose. As a result of the manufacturing process for high-fructose corn syrup, the fructose molecules in the sweetener are free and unbound, ready for absorption and utilization.  In contrast, every fructose molecule in sucrose that comes from cane sugar or beet sugar is bound to a corresponding glucose molecule and must go through an extra metabolic step before it can be utilized.

HFCS, which has no real nutritional value, is more than twice as sweet as regular sugar.  Therefore, it causes large spikes in blood sugar when consumed.  If that blood sugar is not immediately used up by the muscles, it can be converted into fat and stored in the body. As a result of the LDL cholesterol increase, which this fat storage produces, the circulation of blood through the brain is slowed down, accelerating cell death through lack of oxygen and nutrients, according to the Princeton University scientists. This is how HFCS can contribute to obesity, cancer, heart disease, and even Alzheimer’s and memory loss, according to the latest research.

Over the years, research about the effects of high-fructose corn syrup has produced conflicting results.  Early studies on the subject showed a connection between increased consumption of high-fructose corn syrup-sweetened beverages and obesity.  Some more recent research, however, suggested that high-fructose corn syrup is not less healthy than other sweeteners, nor is it the root cause of obesity.  These recent studies, were sponsored by the beverage industry, which utilizes HFCS.  It is also important to note that obesity in the United States and consumption of HFCS increased at the same time.

The most recent independent study on the subject, done by Princeton University scientists, proved a clear link between HFCS and obesity. The study showed that male rats given water sweetened with HFCS in addition to a standard diet of rat chow gained much more weight than male rats that received water sweetened with table sugar with the standard diet.  The concentration of sugar in the sucrose solution was the same as is found in some commercial soft drinks, whereas the HFCS solution was half as concentrated as most sodas.

The second experiment included the first long-term study of the effects of HFCS consumption on obesity in lab animals and monitored weight gain, body fat, and triglyceride levels in rats with access to HFCS over a period of six months. Rats that were on a diet rich in HFCS showed abnormal weight gain, significant increases in circulating triglycerides and increased fat deposits, especially around the belly. Male rats gained more fat, demonstrating the characteristics of obesity.

The rats in the Princeton study became obese by drinking HFCS, but not by drinking sucrose.  It appears to be that excess fructose is being metabolized to produce fat, whereas glucose is largely being processed for energy or stored as a carbohydrate called glycogen in the liver and muscles.

On average, Americans consume 60 pounds of HFCS per person every year.

HFCS is more than twice as sweet as sugar. It is included in virtually any processed food items today. If you are eating processed foods, you are getting way too much sugar, which is known to cause multitude of health problems all by itself. And you are definitely getting too much HFCS.

If you’re concerned about the amount of high-fructose corn syrup in your diet, the Mayo Clinic suggests the following diet modifications:

  • Limit processed foods
  • Drink less soda
  • Avoid foods that contain added sugar
  • Choose fresh fruit rather than fruit juice or fruit-flavored drinks
  • Choose fruit canned in its own juices rather than heavy syrup

photo by Suat Eman

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