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Beetroot’s deep, overpoweringly red juice has earned it the reputation as the most bossy of vegetables.  It is difficult to resist the ruby red juiciness especially when you know just how good they are for you. It is a great source of iron and folate while also containing antioxidants and magnesium.
As a Fitness Trainer, I adore beetroot because it is suggested to enhance exercise performance.  Beetroot is packed with nitrates which our body converts into nitric oxide, a molecule that enhances blood vessel dilation. As a result, this increases blood flow capacity, lowering the amount of oxygen your muscles need. Beetroot also enhances energy so grabbing a beetroot juice or shot around 3pm, when most find their energy dips, is much healthier than consuming caffeine (which causes a crash and burn effect).
So with all the benefits beetroot provides why not spice up our regular hummus with this superfood? I say Hell YA!
This sophisticated twist on the breakfast sandwich will liven up your day! Enjoy xx
Beetroot Hummus:
  • 1 boiled beetroot
  • 1 can cooked chickpeas
  • 2 garllic cloves
  • 1/4 cup tahini
  • 3 tbsp olive oil
  • 1 tsp cumin
  • 1 tsp sea salt
  • 1/2 a lemon (juiced)
  • fresh parsley to garnish (optional)
  • Brown Rice Sourdough
  • 1/2 hass avocado
1. Place 1 peeled medium size beetroot in a pot of boiling water. Boil on medium-heat for approximately 15 minutes or until soft.
2. Place lemon juice, olive oil, garlic cloves, tahini, chickpeas and the beetroot (in this order) into a high speed blender (a blender will give you a smoother texture than a food processor). Process until smooth. If the mixture is too thick, add some cold water until the mixture is a smoother consistency.
3. Season the mixture with salt, cumin, extra olive oil (optional)
4. spread the beetroot hummus on sourdough bread and top with 1/2  an avocado and then top with fresh parsley (optional).

I am super excited about this recipe as it is simple and sooooo good! It is both creamy and tart. I taste tested this on a few of my family and friends who are not dairy free nor vegan and they loved it!

The crust is only 2 ingredients and the filling only 5 – must I say more? Go on and give this recipe a try. Enjoy xx



1 cup pitted dates
1 cup raw pecans (you can use any nut here)


1 1/2 cup soaked cashews
1 large lemon juiced
1/2 cup maple syrup
1/2 cup full fat coconut milk
1/3 cup coconut oil, melted

Blueberry Jam:

2 cups fresh or frozen blueberries
1/2 cup lemon juice
1/2 cup lemon grind


  1. Add dates to a high speed blender or food processor and blend until it forms into a ball. Remove and set aside.
  2. Add nuts into blender or food processor and blend into a meal. Then add dates back in and blend.
  3. Lightly grease, with coconut oil, a spring foam pan
  4. Place crust into the foam pan and press with your fingers to fill the old. Pack the crust mixture down using the back of a spoon. Set in the freezer to firm up.
  5. Add the filling ingredients to a blender and mix until very smooth.
  6. Pour the filling mixture on top of the crust and smooth with a spatula
  7. Pour the blueberry jam on top of the cheesecake mixture and cool in fridge until served

Blueberry Jam:

  1. Put the blueberries, lemon juice and lemon grind in a pot, cover and bring to a boil.
  2. Remove the lid and cook on medium heat for approximately 15 minutes. The mixture will reduce by 1/3 and thicken.
  3. Blend the mixture until a smooth consistency.
  4. Pour the mixture into a jar and store in the fridge.


Gluten-free, Dairy-free, Refined Sugar-free

Yields: 10-12 cookies

In nursery school, my daughter Savannah has been learning about Christmas traditions. She comes home one afternoon and asks me to make gingerbread men cookies for Santa. She was so excited and I could see the sparkle in her eyes, I couldn’t resist but agree! I immediately realized that I had never made Gingerbread men cookies before – yikes!  I never grew up with this cookie which meant I needed to make it a few times until I was satisfied.  The first time I made them the shape of the cookies were distorted but the taste was there. My mistake was rolling out the dough too thin.  It is imperative that the dough is no less than ¼ inch thick to ensure the gingerbread men do not break when transferring them from the cookie cutter to the baking sheet.

I absolutely love the spices in this cookie. I use a combination of cinnamon, nutmeg, cloves and ginger; all spices that remind me of the Holiday Season. The best part of this recipe is making it with my daughter and enjoying the process. Being present in today’s society is becoming more and more difficult. As life becomes busier we become more and more distant from the present moment.  Engaging in activities that bring you, family and friends together will help with presence. I am so happy that Savannah came home and asked me to make these cookies because it allowed me to get out of my comfort zone.

Now I can comfortably make these cookies on Christmas Eve to leave out for Santa with a Camomile tea 😉

Happy Holidays xo


  • 1 large egg
  • 1 Tbsp sunflower seed butter
  • 3 Tbsp molasses
  • 3 Tbsp coconut oil, melted
  • ¼ cup + 2 Tbsp coconut sugar
  • 2 tsp vanilla extract
  • ¾ tsp sea salt
  • ½ tsp ground ginger
  • ½ tsp ground cloves
  • ½ tsp nutmeg
  • 2 tsp ground cinnamon
  • 1 ¼ cup almond flour
  • ¼ cup 1-to-1 baking flour (Bobs Red Mill)
  • ¼ tsp baking powder


  1. In a medium bowl, combine flour, ginger, cinnamon, cloves, nutmeg, salt and baking powder. Blend well.
  2. In a small pot, combine the coconut oil and molasses and heat up for only 20 seconds until well combined. Add the coconut sugar (leave the 2 Tbsp for sprinkling) and whisk until blended. Add the egg and whisk the mixture until thoroughly blended.
  3. Pour the liquid mixture into the dry and mix until combined. Divide the dough in half, wrap in plastic wrap and place in the refrigerator for 2 hours or up to overnight.
  4. Preheat oven to 350 degrees. Line two baking sheets with parchment paper. Place 2 sheet sof plastic wrap on your working surface, placing one dough on each and roll out until ¼ inch thick.
  5. Use cookie cutters to cut out cookie shapes and place each cookie on the baking sheet. Combine your dough scrapes into a ball and roll them out again repeating until you have used all of your dough. Sprinkle the cookies with coconut sugar.
  6. Bake for 8-11 minutes (8 minutes for a softer cookie and 11 for a more crisp cookie). Place cookies on cooling racks to cool.

For a drink with holiday spirit!

Dairy- free, Gluten-free, Refined Sugar-free

Yields: 4

As soon as it begins to get cold I start to crave eggnog. It screams Christmas to me and I get this warm and fuzzy feeling inside. Eggnog, or also knows as egg milk punch, is traditionally made with milk, cream, sugar and egg yolks. It is a creamy dairy-based beverage that I have steered away from for years because of my dairy intolerance. However last year I decided to give this holiday drink a try making it gluten, dairy and refined sugar free. The holidays just aren’t the holidays without eggnog so I am happy I perfected this recipe (and so are my family and friends).

Some of you may be reading this blog thinking why make your own when you can buy a festive carton at the nearby grocery store. Store bought eggnog is filled with thickeners and stabilizers, artificial colors and flavors; some are also sweetened with high fructose corn syrup. Making your own eggnog may initially appear intimidating but I promise that this recipe is simple. Making your own will spare you these additives and preservatives and you can create variety in the flavours of your eggnog. Using an orange peel, cinnamon, nutmeg, vanilla and maple syrup will give your homemade egg nog the boost it needs without any refined sugars.

Some recipes use raw eggs to avoid tempering but typically these recipes call for quite a bit of alcohol which acts as a preservative and sterilizer. My recipe involves tempering the egg yolks but it is a quick process and you can still add in alcohol if you choose to 😉


  • 6 extra-large egg yolks
  • 1/2 cup maple syrup
  • 1 1/2 cups almond milk
  • 1 stick whole cinnamon
  • 1 1/2 cans full fat coconut milk
  • 2 teaspoons pure vanilla extract
  • 1/2 teaspoon freshly ground nutmeg
  • 1/4 teaspoon ground cinnamon
  • Instructions
  1. In a medium bowl, whisk together the egg yolks and maple syrup until thick. Set the bowl aside.
  2. In a medium saucepan, over medium heat, slowly heat the almond milk with the cinnamon stick, stirring frequently, until the cinnamon becomes fragrant. Remove the saucepan from the heat, and discard the cinnamon stick. Pour the milk very slowly into the egg yolk and maple syrup mixture, whisking constantly. This is how to temper the eggs, so they don’t scramble. Return the mixture to the saucepan, and stir in the coconut milk.
  3. Return the saucepan to the stovetop, and simmer over medium heat, stirring constantly, until the mixture begins to bubble slightly (not a full rolling boil, or it will curdle) and starts to thicken.
  4. Remove the pan from the heat, stir in the vanilla, nutmeg, and ground cinnamon. Chill completely in the refrigerator until ready to serve.

Have your cake and eat it too!

These no-bake cake bites are soft, chewy and delicious. It is a healthy treat packed with nutrients. They’re sweet and packed with flavour, without the added white sugar and gluten. Yes you read that right – these cake bites are refined sugar-free, gluten-free, dairy-free and vegan. Shhhhh you can’t tell.

These cake bites are super easy to make of course because I only ever do easy! This is the ideal treat recipe for busy schedules and anyone like me who is often “on-the-go”. No baking is required here which makes them fast to make, easy to pack and an instant treat in your mouth!

I am constantly trying to create simple healthy recipes that the whole family can endulge in.  These cake bites have been a success with my little one. She attends nursery school and snacks are included however I decided to opt-out of this snack program once looking at the list of snacks provided. Our family sticks very closely to a dairy-free and refined sugar-free lifestyle with minimal to no gluten. Opting out of the snack program meant that I would have to become more creative with the snacks I pack Savannah to somewhat mimic the snacks being provided so she doesn’t feel completely left out. This is not an easy task! Well, these cake bites are always a WIN and she has her nursery school friends asking her to share! What parent doesn’t like a hidden veggie snack that tastes like dessert!?

All you will need to make this quick recipe is a few simple ingredients and a food processor or blender. You begin by blitzing the raw carrots in a food processor or blender until finely chopped. Then you transfer those to a bowl. Place dates, nuts and all other ingredients into the food processor or blender. I adore adding in dates to anything no-bake as they act as a sticky binder keeping the balls together. Not to mention they provide a lovely touch of natural sweetness.

I created this recipe with pecans for the caramel favour they have but you can most definitely swap out this nut for almonds, walnuts or your preferred nut of choice.

To this mixture, add the rest of the ingredients and then pulse until it forms a dough that you can roll into balls.

Important to Note:

  •  Keep the cake bites in the fridge as these tend to be softer than other no-bake bites I have created due to the high water content in raw carrots
  •  If nuts are an allergen in your household, you can swap in sunflower seeds or pumpkin seeds for the pecans


  • 1/2 cup unsweetened coconut, plus 1/4 cup for rolling
  • 5-7 medjool dates, pitted (if dry, soak for 10 minutes first)
  • 3/4 cup raw pecans
  • 1/2 cup carrot, chopped
  • 1/4 cup hemp hearts
  • 1/4 cup coconut butter (also called coconut manna)
  • 1-2 tbsp maple syrup
  • 1 tsp pure vanilla extract
  • 1 tsp cinnamon
  • 1 tsp fresh turmeric, grated or 1/2 tsp organic turmeric powder
  • 1/2 tsp ground nutmeg
  • 1/4 tsp ground cloves
  • Pinch of Himalayan salt


  1. Place raw carrots in a food processor or blender and blend until finely chopped. Then transfer into a bowl
  2. Add all other ingredients and blend until fully combined –  and a sticky yet workable texture is formed
  3. Roll out heaping tablespoon sized bites, and set onto a baking sheet, repeat until all the mixture is used.
  4. Pour 1/4 cup of shredded coconut on a plate or in a shallow bowl and roll each turmeric carrot cake bite to lightly coat.
  5. Place finished bites in the refrigerator to set for a few hours, or overnight
  6. Store in the refrigerator for one week or freeze for a one month

Yields:  8 Bars

Matcha boosts the metabolism and detoxifies the body effectively and naturally.  It is rich in fibre, chlorophyll and vitamins. This Japanese green tea enhances mood and aids in concentration.  I enjoy a Matcha latte (made with coconut milk) in the mornings as it gives me the energy boost I need to start my day without the headaches that can sometimes come with coffee.

Green tea and chocolate may make you second guess this recipe but both ingredients compliment one another very well.  Both matcha and cacao have a bitter taste but that is offset with the sweetness of the pure maple syrup.

Why does chocolate make us happy? Because it tastes good and it provides us with an escape from our busy and often stressed-out lifestyles. Dark chocolate made with raw cacao is good for more than curing a broken heart. Scientific research has provided explanations around the idea that chocolate does in fact make us happy. There are over 300-naturally occurring chemicals in chocolate and some of them can affect the brain by releasing neurotransmitters. Certain neurotransmitters can be responsible for your emotions and the way that you feel. Eating chocolate releases endorphins into the brain. Endorphins are known to decrease levels of both stress and pain.

Not all chocolate is weighed the same. I am speaking about high quality chocolate made with cacao not the sugary junk.  Chocolate doesn’t have to be a guilty pleasure. These plant-based, healthy, vegan, dairy free, gluten free chocolate bars will increase your mood and enhance your taste buds leaving you feeling comforted, alert, excited and HAPPY.


  • 1/2 cup coconut oil (melted)
  • 1/4 cup almond butter
  • 1/4 cup cacao powder
  • 1 Tablespoon organic matcha powder
  • 3 Tablespoons pure maple syrup
  • 1 teaspoon pure vanilla extract
  • 1/8 teaspoon sea salt
  • 1 cup Naturespath organic brown rice crisps


  1. Line a loaf pan with plastic wrap for easy removal
  2. Mix all ingredients in a large bowl and stir until smooth
  3. Scoop the mixture into the prepared loaf pan and smooth out
  4. Freeze for 20 minutes or until solid
  5. Slice into 8 chocolate bars and enjoy! These bars will melt at room temperature. Store into a container in the fridge to avoid melting.


Most of us have been perpetually reminded since childhood, that breakfast is the most important meal of the day. This meal influences how we perform physically and mentally throughout our day.

The average adult gets 8 hours of sleep per day (or should) and 10 hours for children. In those 8 to 10 hours hours that the body is resting it is also essentially “fasting”. If breakfast is not consumed in the morning the body does not get the energy needed for the day, affecting concentration levels (particularly in children), mood and weight maintenance. Eating a nutritious and balanced breakfast (protein, veggies, good carbohydrates) maintains blood sugar levels and sets the tone for a day of healthy eating.

5 reasons why breakfast is the most important meal of the day:

  1. Increase metabolism
  2. Maintain or lose weight
  3. Enhance mood
  4. Enhance immune system
  5. Stimulate the brain improving memory and concentration

However on the days when we are scrambling to get out the door, we tend to push it off. What we really need is a breakfast that can rush out the door with us. By taking the time to prepare and eat a healthy breakfast, you eliminate grabbing or picking up the high-sugar breakfast options at your local coffee shop.  My simple and nutritious egg muffins prepped in a muffin tin are tasty, healthy, and totally transportable, making your mornings easier and your days energized.

These delicious and healthy breakfast egg muffins can be made in advance and even frozen for more convenience! When you’re busy, portable breakfasts make all the difference. I have created three difference recipes below but you can swap out or change up the ingredients as you desire.

Yields: 12


Kale & Spinach

  • 8 eggs
  • 1 cup sliced mushroom
  • 1 cup kale
  • 1 cup spinach
  • 1 shallot diced
  • 1 tsp salt
  • 1 tsp pepper

Broccoli Cheddar

  • 6 eggs
  • 1 cup cooked broccoli florets
  • 1/4 cup sweet yellow onion chopped
  • 1/4 cup nutritional yeast


  • 6 eggs
  • 1/2 cup chopped tomatoes
  • 2 garlic cloves (chopped or minced)
  • 1 handful fresh basil torn
  • 1 cup quinoa cooked


  1. Coat muffin tin with coconut oil and set aside. Preheat oven to 375°F.
  2. Whisk the eggs in a bowl. Season with salt and pepper.
  3. Dice the vegetables into small pieces and add to the egg mixture (for the broccoli cheddar add the nutritional yeast at this stage as well).
  4. Fill the muffin cups 3/4 full and bake for 20-25 minutes until centres are set and no longer runny.
  5. Allow to cool slightly before serving

** Please note that extras may be stored in an air-tight container in the refrigerator for up to 1 week or in an air-tight container in the freezer for up to 1 month.

Everything in moderation. Except for Avocado

Guacamole is an avocado-based dip, originating in Mexico. Mexican cuisine uses guacamole as a condiment or side to their more snack-type dishes (burrito and tacos). However guacamole has become an addictive and very popular dip internationally and rightfully so!  Avocados are a unique type of fruit in that they are high in healthy fats.  Where most fruit contain primarily carbohydrates, avocados are also incredibly nutritious containing powerful health benefits.

Avocados have made the `superfood` list and it is not surprising considering its high nutrient content and health properties. Avocados are rich and creamy making them a fantastic addition to smoothies, desserts, salad dressings and guacamole. Guacamole has become well admired by most vegetarians and vegans, mainly because they contain 2 grams of protein, 2 grams of carbohydrates, 7 grams of fibre and 15 grams of healthy fat making this fruit a low-carb friendly plant food.

Avocado is a high fat food in fact the majority of the calories are from fat, making it loaded with heart-healthy monounsaturated fatty acids. It is important to note that the majority of the fat in avocado is a monounsaturated fatty acid called oleic acid. Oleic acid is proven to reduce inflammation and is also resistant to heat –induced oxidation, making avocado oil a healthy and safe cooking option.

Fat does not make you fat! I am persistent when it comes to demolishing this myth. Our bodies need good fats. When we eat healthy fats we are more satiated which allow our bodies to indicate to our brains that we are full and content (eliminating over eating or cravings for junk food). Most people confuse fat itself with the junk food that it is associated with. Do not be afraid of the heart-healthy fats that exist in avocados. Not only are they packed with healthy fats, vitamins, minerals and dietary fibre but they are loaded with powerful antioxidants, making them a healthy addition to any diet.

Avocados add that smooth and creamy texture and flavour to guacamole, making this dip an ideal snack or side dish. My guacamole bowl takes less than five minutes to make with very minimal utensils to clean afterwards.


3-4 ripe Hass avocados

Juice of 1 lime

¼ cup diced red onion

¼ cup diced ripe tomatoes

3 tablespoons of cilantro (chopped)

1 teaspoon kosher sea salt

A dash of black pepper

1-2 jalapeño (stems and seeds removed) – optional


  1. Cut the avocados by running a knife around the avocado (top to bottom) and twist in half. Once the avocado is open, firmly press the knife onto the pit and twist to remove. Pull out and place the pit in a bowl to the side. Slice the avocado in strips vertically (top to bottom) and then repeat horizontally. Scoop the flesh out with a spoon into a medium sized bowl.
  2. Using a potato masher, mash the avocado until a smooth consistency. Cut the lime in half and squeeze both halves into the bowl with the avocado.
  3. Dice the onion and tomatoes and add to the avocado, mixing until well combined. Stir in all other ingredients. Place the avocado pits back into the bowl (this keeps the guacamole from browning).
  4. Serve with non-gmo organic corn chips

Guilt-free indulgence: A healthy alternative to the classic cinnamon roll

Have you ever smelt something that reminds you of your childhood? I can still remember the warm and cozy feeling I had as a child when I smell freshly baked cinnamon rolls. This sensory experience takes me back to my childhood in an instant. Fluffy, soft, doughy and bursting with cinnamon I just had to re-create the classic home-style cinnamon roll recipe to be gluten, dairy and refined sugar-free.

This recipe’s combination of brown rice flour and coconut sugar produces rolls that are pleasantly doughy with a subtle touch of sweetness. If you are like me and love cinnamon, you will adore the filling of these rolls as they are filled with the aroma of ground cinnamon while also delivering a healthy dose of fibre with the organic chia seeds. This recipe is not only delicious but it is also versatile. You can add nuts to the filling and even top with raisins once glazed.

I really want to speak a little about balance. As a holistic nutritionist I am very pro-balance when it comes to indulgences (and life in general!). It is funny, I usually see shock on people’s faces when I tell them about the indulgences that I have weekly. YES I indulge, I am not a rare creature who lives life restricted. I believe that depriving yourself will only lead to overeating or bingeing.  An overly healthy lifestyle can be restrictive and although I advocate for healthy eating habits, I also encourage my clients to indulge from time-to-time.  There are many healthier treats to indulge in and having something homemade is always a better option than out of a package.

My tips and tricks on exercising healthy indulgences:

  1. Commit to a healthy lifestyle with balance: Eating healthy most of the time (80%) with a few indulgences here and there (20%) and developing a healthy relationship with food eliminating all guilt
  2. Plan for your indulgences: By planning your treats you can ensure your indulgences are a healthier option rather than running to the grocery store to purchase anything that looks tempting. Getting excited about the indulgence, you’re less likely to feel any guilt.
  3. Release the need to eat overly healthy all the time: Food can be the most incredibly beautiful experience or the worst. If you have an intolerance or allergy, stick to indulgences that your body can tolerate. No one is perfect and no one can upkeep an overly healthy lifestyle, it is not healthy! Indulge, enjoy it and let it go!



For the dough:

  • 2 cups glutenfree baking flour
  • 2 tablespoons coconut sugar
  • 1 teaspoon unrefined sea salt
  • 4 teaspoons baking powder
  • 1 teaspoon cinnamon
  • ½ cup coconut milk
  • 1 teaspoon organic vanilla extract
  • 3 tablespoons ghee melted and cooled slightly

For the filling:

  • 2 tablespoons ghee
  • 3 tablespoons coconut sugar
  • 1 tablespoon organic chia seeds
  • 1 tablespoon maple syrup
  • 1 teaspoon cinnamon
  • 3 tablespoon arrowroot powder

For the glaze:

  • 2 tablespoon ghee
  • 2 tablespoons coconut sugar
  • 1 tablespoon maple syrup
  • 1 tablespoon arrowroot powder
  • 1 teaspoon coconut milk


  1. Preheat oven to 400 F.
  2. Grease a 12 muffin tray with coconut oil.
  3. Dough: In a large bowl place all dry ingredients. Place all wet ingredients into a medium bowl. Add the wet ingredients to the dry ingredients and mix well. Set aside while you prepare your filling.
  4. Filling: In a medium saucepan melt the ghee over low heat. When melted add sugar, maple syrup, cinnamon, chia seeds and arrowroot flour until consistency is thick.
  5. Roll out the dough, on lightly floured parchment paper, into a rectangle. Then spread the filling on the rolled out dough.
  6. Roll up the dough into a log and with string feed it under the roll and cut into 12 rolls.
  7. Bake for 20-25 minutes.

Many people avoid snacks because they believe it will contribute to weight gain when in actuality it helps to maintain a healthy weight and keep energy levels at an ultimate high, avoiding cravings of junk food and refined sugar.  However not all snacks are weighed the same.  Choosing snacks that combine complex carbohydrates, protein and healthy fats is key!

No bake bars are one of my favourite on-the-go snacks because they are portable, easy to eat and do not require a napkin! WIN!  However commercial bars are what we nutritionists call junk food dressed up as a healthy snack. The majority of these so called “healthy snacks” that sit on the shelf in your nearby grocery store, contain a ridiculous amount of refined sugar and ingredients that even I cannot pronounce!

So why are these individually wrapped bars so popular?  Well because they are easy and can be eaten for breakfast and snack.  What if I told you, you could whip up a batch of really healthy bars in less than 20 minutes?  Would you consider making them?  I hope so because these 5-ingredient healthy bars are not only delicious but they are packed with complex carbohydrates, protein, fibre and a ton of vitamins!

Whether you`re looking to eat healthier, have more energy, fuel your workout or liven up your child`s lunch box these bars are the ideal addition to your life. They are stress-free, convenient and healthy. When you’re short on time, feeling tired, or don’t want to heat up the house, whip up these simple yet delicious no bake peanut butter cacao bars.

We all know that making our own treats means cleaner ingredients and these whole food bars are sure to keep you energized and fueled all day long. I highly recommend making a batch every few days and storing them in the fridge, or freezer, for fast, convenient and healthy snacking!

As a busy mom and entrepreneur anything that takes less than 30 minutes to make is my jam! These bars are an easy grab-and-go power-packed snack keeping my blood sugar levels balanced. In turn, this makes me a better mom, a better wife and a more energetic entrepreneur.

Dietary Restrictions: Dairy-free, Gluten-free, Refined Sugar-free

Yields: Makes 8 square bars or 16 smaller bars


  • 1 cup pitted dates
  • 1/4 cup pure maple syrup
  • 1 cup gluten free oats
  • 1/4 cup cacao powder
  • 1/4 cup organic almond butter
  • 1/4 teaspoon sea salt


  1. Place the dates in a food processor to form a dough
  2. Add all other ingredients until well combined
  3. Line a loaf pan with parchment paper and then press the dough tightly into the pan
  4. Place in the freezer for 1 hour
  5. Lift out of the pan and cut into squares or bars
  6. Store in an airtight container (these can be frozen)