Tiny Healthy Treats

With many festivities packed in this short month and lots of eating, I decided to search through my recipes box for a simple treat to share that will please any kids or grown-ups too. Enjoy these “Tiny Healthy Treats” also called “Tiny Energy Bites” for a snack, a before and/or after workout (my early am bootcamp friends liked them), or a “on the go no time to eat breakfast” today. It sure tastes better than any store-bought power bars out there!

The best part with this recipe, there is zero refined sugar and NO cooking time involved at all, they are super easy and fast to make and could be stored in the fridge until you need a little burst of energy or sweet treat without the guilt.

Tiny Healthy Treats

slightly adapted from “Music Festival Energy Orbs” at My New Roots

Makes about 32 tiny treats. Prep Time: 30 minutes. Dairy Free, Gluten Free, Soy Free, Vegetarian & Vegan,


1 cup Medjool Dates, chopped
1 cup golden raisins (unsweetened and unsulfured)
1 1/3 cups RAW sprouted* almonds + walnuts (or cashews, 
pecan, Brazil nuts, macadamias, hazelnuts, pistachios)
2/3 cup RAW sprouted* sunflower seeds (or pumpkin seeds)
1/4 cup chia seeds (hemp or flax seeds)
1/4 to 1/3 cup mini semi-sweet chocolate chips or dark 
chocolate (at least 70% cacao) chopped, optional
Dash of cinnamon
Raw sprouted sesame seeds*, optional
Unsweetened shredded coconut, optional


Line up a few sheets of parchment paper and a large storing container. Place the dates and golden raisins (or any other dried fruits of your choice) in a food processor. Pulse until processed to a paste. Transfer paste to a medium bowl (no need to clean food processor).
Add the nuts and sunflower seeds to the processor and pulse until finely chopped. Add the chopped nuts & seeds mix along with chia seeds, Enjoy Life mini chocolate chips if using and the cinnamon to the bowl with the fruit paste. Use your fingers to knead the nuts into the paste, it will be sticky and messy but fun if you involve the little ones here!
Taking small amounts at a time, shape the kneaded nuts/seeds/fruit dough into small balls. Optionally, roll the balls in sesame seeds or shredded coconut, which will prevent them from sticking together. Store in layers, in parchment-lined containers in the refrigerator until needed. Bring to room temperature before serving.


You know me by now, I like to arrange them in pretty mini cupcake wrappers to make fancy tiny healthy treats to share and enjoy anytime!

For a little twist feel free to try making them with dried sweet dark cherries, cranberries, prunes, apricots, figues, mango, etc.  Remember to choose organic, unsweetened and unsulfured dried fruits when possible.

Give them a try and let me know what is your favorite version.

For additional health benefits, read more at My New Roots, Sarah Britton is an inspiration to healthy living everyday!

* I used raw sprouted almonds, walnuts, sunflower & sesame seeds, meaning I soaked them overnight ( 8 to 12 hours), rinsed well then drained and dehydrated them at 115F/46C for 12 to 24 hours until they are dry and crunchy.  The lower drying temperature means more nutritional value in the final product and more digestible for your body too!  Sprouting raw nuts and seeds neutralize the enzymes inhibitors, remove or reduce the phytic acid and making it more digestible too.  I use this soaking method for most of the raw nuts and seeds prior to using them in my recipes.  You could use your oven and set it at the lowest temperature and the nuts or seeds will be dried and crunchy within 1 hour or more depending on your chosen temperature, however note that anything heated above 115F (46C) will destroy the live enzymes.

If you are in a hurry and/or have no time to sprout, then you could buy already sprouted almonds, walnuts, sunflowers seeds, etc. at Wholefoods in their loose bins section, they are sold under the Living Intentions brand though they will be rather pricey or online via Nates Raw Harvest

To read more about the benefits of soaking seeds and nuts please read article here from Food Matters.

Have a splendid week everyone!

with a smile, Ketmala



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