Tag Archives: chocolate

Karena and Katrina’s Krazy Koconut Karob bites…. chocolate-fied.

Because everything tastes better with a little chocolate.

Or, you know, a lot of chocolate.

And I’ve kept the recipe vegan, gluten-free, lactose-free, and raw! You can even make it nut-free if you wish.

So here’s how to make these delicious fudge bites!


  • 1 cup pitted dates (about 8, but of course, this will vary. Also, I only cut the dates to take out the pits; otherwise, I didn’t chop them up)
  • 1/3 cup preferred nuts, such as almonds, cashews, or walnuts. I used cashews. You can leave them out if you’re allergic to nuts or if you just don’t like them.
  • 1/4 cup plus 2 tbsp dutched cocoa powder
  • 2 tbsp ground flaxseed (You can use more or less. I just added these for added nutritional value.)
  • 1 tsp pure vanilla extract
  • Sweetener, if desired. I have a major sweet tooth, so I’d add in 2-3 stevia packets of stevia. However, you can opt to leave the sweetener out if you’re not a huge sweets person. Also, depending on the sweetness of your dates, you may want to cut back on sweetener.
  • Optional: add ins, such as carob chips (my favourite!), dark chocolate chips, dried fruit, or unsweetened coconut flakes.
  • Water, as needed


  1. Place all your ingredients in your food processor and blend. You can chop up your dates if you’re concerned about your food processor, but I skipped this step.
  2. Add water as needed, 1 teaspoon at a time. Add just enough until the mixture sticks together. The amount will vary depending on the stickiness of your dates. You can also wet your hands slightly, then rolling your bites to add in moisture.
  3. Roll into balls to form mini bites, like I do. Or you can make bars, use cookie cutters…. Get creative!
  4. Pretty your bites up! I used cocoa powder, unsweetened coconut flakes, and crushed walnuts, but you can get creative with this as well. Crushed chocolate? Or chocolate covered fudge bites? Yes please! Remember to wet your bites in a little water before rolling them in whatever you choose so they pick it up easier.
  5. This is optional, but I like freezing my bites! I wrap them in aluminium foil and freeze. Still fudgey, but I like them a little harder and cold.

I think these would be perfect party appetizers, or for a dessert buffet, or, of course, as a little treat! This made me about 15 bites, but the recipe yield and calories per bite varies depending on the size of your bites and your optional add-ins and garnishes. Feel free to double, triple, or quadruple the recipe, or halve it if you’re prone to binging. That way, you can have your treat but not be tempted by the 10 other bites sitting in your freezer. Add different garnishes and different ingredients to switch it up and custom-make them for your taste buds!

Nutrition Facts:
(based on a 15 bite yield, with cashews and no extra garnishes or add-ins)

69 calories
2.4g fat
8.7g sugar
1.2mg sodium
12.3g carbohydrates
1.4g protein

Yes, these are quite calorie dense due to the dates (2 Medjool dates is 140 calories!) and nuts, but remember that the raw ingredients are so much easier to metabolize than all the junky, “low-calorie” foods out there. Remember: portion control! One or two as a little treat or pre or post workout snack is perfect and much better for you than junky brownie mix. (Yes, these remind me of brownies!)

I actually just thought of this recipe yesterday, but I made another batch to bring to tomorrow’s Easter dinner at my aunt’s house. I’m not going to tell anyone they’re healthy. I want everyone’s honest opinions! I really do believe they taste good, but I want a normal person’s taste bud’s point of view. I want my recipes to taste good to everyone, not just “good for healthy food,” which is what I often hear from my family. I’ll let you all know how that goes!

Question: I asked on twitter if you guys would like for me to include the nutrition facts for this recipe, and I got replies saying yes. Would you like me to include them for all my recipes? Let me know, because I’d be happy to add them in.

Next bite to try: protein bites! Maybe protein fudge bites? Or peanut butter fudge? Or cookie dough bites? Or… you get the idea. ;)


Hey everyone!

So I’ve kind of been craving protein pancakes constantly over the past two days. I think it has something to do with my pancakes no longer being scrambles… LOL! I made one yesterday, just the one from the Tone It Up website, but today, I wanted to try something new.

I decided to try a Peanut Butter Chocolate Banana Protein Pancake! I’ve never made this before…. It’s not really a recipe in the Fat Burning System, but I kind of combined two of the recipes and added a little bit here and there.

Here’s the ingredients I used:


Chocolate whey protein, egg whites, crunchy organic peanut butter, Unsweetened Vanilla Almond Breeze, non-fat plain Greek yogurt, and ground flaxseed. I would have preferred Chocolate Almond milk, but I ran out!


And look at this sticker on the banana! Isn’t that so funny?! Haha :)

To start off, I mixed:

1/4 cup egg whites
1 scoop Chocolate whey protein powder
3 tablespoons Vanilla Almond Breeze
1 tablespoon ground flaxseed
1/2 a tablespoon crunch organic peanut butter

Then, I mashed up half a banana and added it into the mixture. I cut up the other half of the banana like so:


And mixed it into the pancake batter, careful not to mash it because I wanted the little chunks! I used medium heat and sprayed a little olive oil spray on my pan. I actually made two pancakes using a smaller pan instead of one bigger one…. My first one wasn’t as pretty but I took a picture of my second one!


Look how well that turned out! Haha :) I’ve started getting the hang of this… They all used to turn into scrambles! I think I’m going to do a blog post on a few tips & tricks in making the perfect protein pancake… and maybe a video?! Hehe :)

I felt like the pancake lacked a little taste…. So I added a little bit more of the crunchy peanut butter. Not a whole lot, but just a bit to give it a little more flavour. I’m going to try to tweak the recipe here and there to add more flavour, but I have to say, it was pretty good!


And of course, I enjoyed it with a little bit maple syrup. Ahhhh! Such a satisfying and perfect breakfast. So delicious!


If I come up with a perfected recipe, I will definitely let you all know! For now, what’s your favourite protein pancake?! Have you tried making your own recipe up? :)

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