Low Carb Chocolate Coconut Cups

Hey Friends, its been a very busy week for me but I managed to make these amazing treats and had to share the recipe with you. These are low carb, high fat and the perfect snack. I have decided to try my the Keto diet under my boyfriends recommendations. The Keto Diet is is a high-fat, adequate-protein, low-carbohydrate diet. The diet forces the body to burn fats rather than carbohydrates. Normally, the carbohydrates contained in food are converted into glucose, which is then transported around the body and is particularly important in fueling brain-function. However, if there is very little carbohydrate in the diet, the liver converts fat into fatty acids and ketone bodies. The ketone bodies pass into the brain and replace glucose as an energy source. An elevated level of ketone bodies in the blood, is know as a state known as ketosis. This is beneficial for weight loss and burning excess fat and I am heading to Mexico in one month and would like rock my bikini. 😉

xx Malika


Low Carb Chocolate Coconut Cups
Recipe type: Dessert
Cuisine: Vegan, Gluten Free, Paleo
Serves: 9
  • ¼ cup coconut butter
  • ¼ cup coconut oil
  • 1 cup unsweetened shredded coconut
  • 2 tbs coconut sugar
  • 1 bar good quality 85% Dark organic chocolate
  1. Line a muffin pan with muffin cups
  2. Place the coconut butter and coconut oil into a saucepan and heat on low.
  3. Stir in the shredded coconut, then add in coconut sugar, turn off heat.
  4. Divide the mixture between the muffin cups (approx. 9).
  5. Place into freezer to set for ½ an hour.
  6. Melt the dark chocolate in a saucepan over low heat. Spoon the chocolate on top of the solid coconut cups. Place back into freezer for 1-2 hours to set, serve and enjoy!


By | Jul 16th, 2016|Treats|0 Comments

Chia Pudding with Fresh Figs and Coconut

Vegan Chia pudding with figs

Are you one of those people who always wants more food 2 hours after dinner?!  Sometimes it’s something sweet sometimes I just still want more food… any kind of food. 😉 This is when a healthy treat recipe comes in handy. Chia seeds are so good for you. Despite their tiny size, chia seeds are among the most nutritious foods on the planet. They are loaded with fiber, protein, Omega-3 fatty acids and various micronutrients. Fresh figs are one of my favourite fruits and they are in season right now! They are full of potassium and fibre and they are naturally very sweet. This dessert only takes a few minutes to prepare. 🙂 Your welcome!

xx Malika

Fig and chia pudding

Chia Pudding with Fresh Figs and Coconut
Recipe type: Dessert
Cuisine: Vegan/ Gluten Free
Serves: 2
  • 1 cup of almond or coconut milk
  • 4 tbsp chia seeds
  • 1 tbs maple syrup
  • 1 tbs vanilla
  • 2 fresh figs, sliced
  • honey (optional) for drizzling over top
  • 2 tbsp unsweetened coconut flakes
  1. In a bowl or jar combine milk, chia seeds, maple syrup and vanilla and leave in the fridge over night to harden into pudding.
  2. When you ready to serve the pudding, divide into 2 small dishes and garnish with fresh figs, coconut and honey.
  3. Serve and enjoy!

 Fig and chia pudding with coconut

By | Aug 24th, 2015|Treats|0 Comments

Raw Key Lime Coconut Tarts

Key Lime Coconut tarts

Sometimes you just need a little treat on a Monday to make the day better. 😉 These little frozen key lime tarts are the answer. They are very healthy and have clean ingredients so you don’t have to feel guilty about eating them. I was inspired to make these when I saw my friend Kalene over at Join Health And Us  post her recipe for raw vegan lime cupcakes. This is basically her recipe with a few modifications. Trust me when I tell you that these are worth making. You can just pop one out of the freezer whenever you’re heart desires! 🙂

xx Malika

Raw Vegan Key Lime trarts

Raw Key Lime and Coconut Tarts
Recipe type: Dessert
Cuisine: Vegan, Gluten Free
Serves: 12
  • ¾ cup of almonds (raw)
  • ½ cup of mejool dates (pitted)
  • 1 tsp cinnamon
  • 2 tbsp honey (if vegan use agave)
  • 1 tbsp chia seeds
  • 1 cup of raw cashews (soaked for 4 hours min)
  • 3 tbs coconut sugar
  • ¼ cup coconut oil
  • ¾ cups coconut milk
  • 1 lime, juiced
  • 3 tbsp unsweetened coconut flakes
  1. In a food processor pulse the almonds. cinnamon, chia seeds, dates and honey together for 2 minutes.
  2. Take a muffin tin and line it with paper liner cups, now evenly distribute your base into each cup and push down to make each crust even.
  3. In your food processor puree the cashews, sugar, coconut oil, lime juice and coconut milk for 2 minutes.
  4. Evenly pour your cashew mixture onto each almond crust in the muffin tins.
  5. Sprinkle with coconut flakes and zest your lime rind over the top.
  6. Feeze for 2 hours.
  7. Serve and enjoy immediately.

Raw lime and coconut tarts

By | Aug 17th, 2015|Treats|0 Comments

Mango Frozen Yogurt

Mango Frozen Yogurt

WOW! This homemade ice cream is way too delicious. 😉 I have never made ice cream before, unless you count banana ice cream. It’s actually more complicated then I thought.  Especially because I don’t own an ice cream maker. I will tell you though, it was wroth it. It’s not hard to make, it just takes a few different steps to make and you have to wait for the ice cream to freeze. I’m VERY impatient. I love knowing that this ice cream only contains 4 organic ingredients so I don’t feel the least bit guilty indulging in it. With this hot weather we are having in Vancouver this is the perfect treat to cool off with. 😉 This recipe was inspired by Kate, my fellow health blogger over at Cookie and Kate.

xx Malika

Mango Frozen yogurt recipe

Mango Frozen Yogurt
Recipe type: Dessert
Cuisine: Gluten Free
Serves: 8
  • 2 cups full fat organic yogurt
  • 1 lime, juiced
  • ⅔ cup honey
  • ¾ bag of frozen organic mango
  1. In a pot, heat the mango, honey and lime juice to a boil over medium to high heat, then turn down to simmer for 15 minutes.
  2. Let the mango mixture cool a bit then transfer to your blender and puree.
  3. Put the mixture in a large bowl and let cool in your freezer for 45 minutes, stirring occasionally.
  4. Once the mango is cool, gently fold in the yogurt and then pour mixture into a freezer back, let all the air out and freeze until frozen. (I left mine over night)
  5. Take the bag out of the freezer and cut the mixture into chunks and mix for 5-10 minutes in your food processor until the ice cream is smooth and creamy.
  6. You can then put into an air tight container and refreeze for 1 hour.
  7. Serve and enjoy!
  8. Note: I found it to be more like frozen yogurt then hard like regular milk ice cream

 Homemade Mango Frozen yogurt

By | Jul 21st, 2015|Treats|0 Comments

Raspberry & Frozen Yogurt Popsicles

Healthy popsicles

Happy Sunday! 🙂 It’s been soooo hot here in the lower mainland this last week. I’m trying to find new ways to cool off! I just ordered a portable air conditioner unit for our apartment but it wont arrive until next week…..so in the meantime I made some popsicles to cool us off. 😉 I haven’t made a blog post about what I have been experimenting with over the last 4 weeks yet but I will this week. I have “quit” sugar and even cut out fruit temporally. Today I really needed some berries….So I had some in this delicious frozen treat. If you like things sweeter, add more maple syrup to your batch, I find I don’t need as much sweetener anymore!  I hope these popsicles help cool you down.

xx Malika

Raspberry and frozen yogurt popcicles

Raspberry & Frozen Yogurt Popsicles
Recipe type: Treat
Cuisine: Vegetarian
Serves: 6
  • 1 cup organic frozen raspberries
  • 1 cup plain organic yogurt
  • 3 tbs maple syrup
  1. Blend all of the ingredients in your bender.
  2. Pour into popsicle moods.
  3. Freeze for a minimum of 3 hours.
  4. Serve and enjoy!

raspberry posicles

By | Jun 29th, 2015|Treats|0 Comments

Tropical Rice Pudding

Tropical Rice pudding

It’s Hump Day, I hope your week is going well after the long weekend. 🙂 I don’t think I’ve had rice pudding since I was a kid. I never really liked rice growing up, it was what my mom made for dinner when we had no other food left in the house. I did however like her rice pudding, she would make it with maple syrup and raisins and it was delicious. I saw a photo online of rice pudding recently and thought I should try making it myself. To be honest, my first attempt was a complete fail! I was using a method I found with pre-cooked rice and eggs, where you bake it in the oven….I’m not sure where I went wrong but the end result looked like throw up. So I started from scratch again, I  found a cooking method that works and is very simple. Don’t worry this recipe is the bomb! 😉 You don’t even have to feel guilty eating it, because it’s super clean and healthy!

xx Malika

Rice Pudding

Tropical Rice Pudding
Recipe type: Dessert
Cuisine: Vegan, Gluten Free
Serves: 2
  • ½ cup white basmati rice
  • 1 cup coconut milk
  • ½ cup almond milk
  • ½ tsp vanilla
  • ¼ cup coconut sugar
  • ½ tsp cinnamon
  • 1 fresh mango
  • 3 tbs coconut chips
  1. In a pot combine all the ingredients except the coconut chips and mango, bring to a boil and then turn down and cover the pot with a lid. Simmer for 15 minutes.
  2. While your rice is cooking, toast your coconut chips in the oven on broil for 4-5 minutes, keep a close eye on them so they don't burn.
  3. Cut up your fresh mango for topping the rice pudding.
  4. Once the rice pudding is cooked, let it cool for 5 minutes, then serve in a bowl with mango and coconut chips!

Mango and coconut rice pudding

By | Apr 8th, 2015|Treats|0 Comments

Peanut Butter Quinoa Cups: from Guest Blogger Kalene


Kalene is a lover of all things wholesome- plant eater, fruit lover, smoothie drinker, dark chocolate dreamer, PNW lover, thai peanut sauce connoisseur, adventure seeker, living in Seattle. You can frequently find pictures and recipes of all the above on her blog Health and Us. Her journey started as a way to take away time from my day to day, 9-5 and become inspired to eat, shop, prepare healthy foods; to find optimal health and to grow. Her goal is to inspire you to find a balance in your own life; to strive to eat fresh, and make healthy plant based eating deliciously simple.


She had me at peanut butter. These homemade raw quinoa peanut butter cups surpass store bought chocolate treats any day. With very few ingredients, they are easy to make and the best part is- no sugar! With the added quinoa, you are getting protein in each bite. They are so good- they melt in your fingers. These quinoa pb cups are essential to have on hand (at all times, in the freezer) for my chocolate obsession and I hope you enjoy these treats as much and as often as I do.


5.0 from 1 reviews
Peanut Butter Quinoa Cups
Recipe type: Dessert
Cuisine: Vegan, Gluten Free
Serves: 4
  • What you need:
  • Cupcake molds
  • Cupcake liners
  • For the chocolate bottoms:
  • ¼ cup organic raw cacao
  • 1 tablespoon organic agave syrup
  • ¼ cup organic coconut oil
  • ¼ cup cooked quinoa
  • For the peanut butter topping:
  • ½ cup organic peanut butter
  • ½ cup organic almond Butter
  • 1 tablespoon organic agave syrup
  • 2 tablespoons organic coconut oil
  1. For the chocolate bottoms:
  2. Combine the raw cacao, agave syrup and liquid coconut oil in a medium size bowl and stir until well combined.
  3. Add quinoa to mixed cocoa bowl and mix gently
  4. Add cocoa to molds until they are approximately ½ full.
  5. Put them into the freezer for at least 15 minutes.
  6. For the peanut butter top:
  7. Combine the peanut butter, agave syrup and liquid coconut oil in a medium size bowl and stir until well combined.
  8. Drop a spoonful onto cocoa
  9. Put them into the freezer for at least 15 minutes.
  10. Keep in the freezer until served or else they will melt and lose their shape at room temperature. Optional: sprinkle with sea salt and enjoy!


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Kalene is a beautiful, vibrant and health minded women living in Seattle. Check out her social media accounts to get inspired on her  health journey! Check out her blog, Health and UsSee snapshots on Instagram. Connect on Twitter or Like Health and Us on Facebook! or Pin with Health and Us on Pinterest. You can also contact Kalene at Healthandus@gmail.com


By | Mar 18th, 2015|Treats|2 Comments

Raspberry Almond and Oat Bird Nest Cookies

Bird Nest Cookies

Did I mention I like baking?! 😉 Apparently I think that valentines day is an excuse to fill my house with cupcakes, brownies and cookies……at least they are healthy! These cookies were just so cute and Lovely I thought they would make the perfect treat for Valentines day. I tied to make half on the batch into little hearts…….it sorta…..kinda worked. 😉 My freezer is now loaded with healthy gluten free treats, if anyone wants to come over for tea….I’m prepared. If you are looking for the chia jam recipe for the filling its here. My big plans for Valentines day will be to go see the new movie 50 shades of grey! I know it will not be as good as the books but I still want to see it. I am dragging my poor boyfriend to the theatre with me but I will thank him after. 😉 I know this blog is mostly PG but damn those books really woke up a naughty side I never knew existed. Does anyone else want to share there valentines day plans or 5o shades thoughts……..?!

xx Malika

Flour heart

bird nests on a rack

Raspberry Almond and Oat Bird Nest Cookies
Recipe type: cookies
Cuisine: Gluten Free, Vegetarian
Serves: 12
  • 2½ cups of almond meal
  • 1 cup of oat flour
  • ¼ cup of chopped or slivered almonds
  • ½ tsp baking soda
  • ½ cup of honey
  • 1 organic egg
  • 2 tsp vanilla
  • ½ cup of earth balance butter spread
  • ⅓ cup of raspberry chia jam
  1. Preheat your oven to 350 degrees. Grease or line your 2 baking sheets with parchment paper.
  2. Mix all of the dry ingredients together except the almonds in a large bowl
  3. Beat together the wet ingredient in a separate bowl with an electric beater.
  4. Combine both bowls together and form small balls, roll the balls in the chopped almonds and form a hole in the centre of each cookie.
  5. Fill each hole with jam and bake in the oven for 14-17 minutes.
  6. Cool on a wire rack.
  7. Serve and enjoy.

Stacked bird Nests

By | Feb 13th, 2015|Treats|0 Comments

Chocolate Lover’s Avocado Cookies

Chocolate lovers cookies

Oh my god……I have died and gone to heaven. If you love chocolate, you will LOVE these cookies. 🙂 They are are pretty healthy too! They’re grain free, low in sugar and full of healthy (avocado) fats. I have been trying to do a bit of research to find out if coconut sugar is actually healthier than regular sugar. My conclusion is yes it is but but not by that much, it’s processed more naturally, it has more nutrients and it has a lower glycemic index. It is however still “sugar” and should be consumed in moderation……So try not to eat this whole batch of cookies in one sitting! 😉 The avocado makes these cookies super moist and creamy. I hope this recipe makes your life better….or at least your week. 🙂

chocolate Cookie ingredients

Chocolate Lover's Avocado Cookies
Recipe type: Cookies
Cuisine: Gluten Free, Vegetarian
Serves: 8
  • 1 ripe avocado
  • ½ cup coconut sugar
  • 1 egg
  • ½ cup dark cacao powder (not cocoa)
  • 50 g. dark chocolate chunks, I used 85% dark chocolate
  • ½ tsp baking soda
  • 1 tbsp cacao nibs
  1. Preheat your oven to 350 degrees. Line a baking sheet with parchment paper.
  2. Blend all the ingredients except the dark chocolate in your blender or food processor. Once it is smooth and creamy fold in by hand the chocolate chunks. Note: I bought a dark chocolate bar and chopped it up.
  3. Scoop the cookies dough into the tray in small round circles, leaving room for them to spread out a bit.
  4. Bake for 10 minutes. Remove form the oven and let cookies cool on a rack.
  5. Serve and enjoy with almond milk.

Gluten Free chocolate cookies chocolate avocado cookies

By | Jan 20th, 2015|Treats|0 Comments

Healthy Pomegranate Bliss Bars

Pomagranite Bliss Bars

Happy Friday! 🙂 It feels like forever since I have made dessert…..it’s actually only been two weeks. 😉 Oh how I have missed my sweet treats. This dessert is totally healthy and guilt free, there is no wheat, no dairy and no sugar in these bars! I must give credit where credit is due. I have been following Secret Squirrel Food on her blog  for a while now and she knows how to make a mean clean dessert. I was inspired by her fig and coconut slices, they just looked so darn beautiful. If only figs were in season right now…….. I made my own version of her recipe and I think it turned out pretty well. I hope you all have an amazing weekend. I am heading to the gluten free convention, so stay tuned for my blog post with all the details.

Vegan Bliss Bars

Healthy Pomegranate Bliss Bars
Recipe type: Dessert
Cuisine: Vegan, Gluten Free
Serves: 6
  • Bar Base
  • ¾ cup of almonds
  • 2 tbsp coconut chips
  • 2 tbsp ground chia seed powder
  • 6 dried figs
  • 6 medjool dates (pitted)
  • 2 tbsp water
  • ½ tsp of cinnamon
  • Coconut Cashew Cream
  • ½ cup cashews (soaked in water overnight)
  • ½ cup of almond milk
  • ½ cup coconut chips
  • 2 tbsp maple syrup
  • 1 tsp vanilla extract
  • ½ cup of pomegranate seeds for the top
  1. For the base, add all ingredients into a food processor and process until the mixture sticks together.
  2. Line a bread pan with plastic wrap.
  3. Pour the mixture into pan and carefully press firmly using the back of a spatula until the base is flat and even.
  4. Put the pan into the freezer to set, while you make the coconut cashew cream.
  5. For the coconut cream, add all of the ingredients to your food processor and blend for several minutes. Keep processing until the mixture becomes very smooth and creamy.
  6. Take the walnut fig base out of the freezer and fill with the coconut cashew cream layer.Then add the pomegranate seeds to the top.
  7. Put back into the freezer for 2 hours to set. These bars can be kept in the freezer until serving (let defrost for approximately 10 mins for cream to soften).

Bliss bars

By | Jan 17th, 2015|Treats|0 Comments