Clean Snacks


These tasty treats are great to keep in the fridge and grab-n-go when you need a sweet treat.

Just because you eat clean, doesn't mean you don't get treats ;) Using dates and nuts/seeds with a combo of other clean ingredients you can make your own protein bars to your liking.

Choco Fudge

1 1/2 cups walnuts (or any other nut. I use pecans, almons or cashews as walnuts are a bit acidic)
1 c dates, pitted, no sugar! Watch your ingredients in dried fruit.
1/2 c almond butter (I make my own, it's cheaper. If you need to know how let me know)
3T LOCAL honey or maple syrup to taste
1t vanilla extract (organic or make your own)
1/4c cocao powder
1/2 t allspice
1/2 t ground ginger


In a food processor, grind the walnuts (or other nuts) til crumbly. They will start to release their oils.
Put the nut mixture in a bowl.
Grind the dates until smooth.
Add the nuts and balance of the ingredients to the food processor and blend til well mixed. It will be sticky/pasty.
Now the fun can either line an 8x8 glass dish with parchment paper and press the mixture into the pan evenly, or roll into 1" balls and then dust with cocoao powder, ground nuts or unsweetened coconut.

Place them in the fridge so they harden and enjoy!!! These are great for an on-th-go treat or whenever your dying for something sweet. And, you're not cheating!!! How sweet is that? No pun intended. :)


1 cup flax seeds
2 cups water
1 cup almond flour
1/4 cup Chia seeds
1/2 cup water addit

AMAZING and Healthy, Simple to make Flaxseed Crackers

Simple to make, these Flaxseed Crackers add healthy Omega 3's, fiber and more to your nutrition plan

See the video here:


1 cup flax seeds

2 cups water

1 cup almond flour

1/4 cup Chia seeds

1/2 cup water additional 

2 tablespoons dehydrated onion flakes

1 teaspoon smoked Himalayan Sea Salt

1/4 cup sesame seeds

1) Soak the Flaxseeds in the 2 cups of water for 5 or more hours. They will become sticky as the hard outer shell softens.

2) Mix together with almond  flour, 

1/2 cup water, onion flakes, chia and sea salt.

3) Spread on non-stick dehydrator 

sheets (or plastic wrap on the trays) 

about 1/4 inch thick. Sprinkle sesame 

seeds on top and score with knife. 

Dehydrate for about 4 hours then fllip 

them over and continue dehydrating until  dry.

Break into pieces, and voila! Healthy crackers.

Store in an air tight container.

Vegan Chocolate Pudding




2 large avocados, pits removed

1 vanilla bean, split lengthwise

¾ cup unsweetened cocoa powder

½-3/4 cup pure maple syrup

¼ cup (or more) fresh orange juice

½ teaspoon fine ground pink Himalayan sea salt

1½ cups coconut whip cream (optional, recipe below)

¼ cup cocoa nibs and/or chopped nuts


Scoop avocado flesh into a blender and scrape in vanilla bean seeds; reserve pod for another use. Add cocoa powder, maple syrup, orange juice, and salt and blend to a coarse purée. With motor running, gradually stream in ¾ cup hot (but not boiling) water; blend, adding more orange juice as needed, until smooth and creamy. 

Divide pudding among eight 4–6 oz. ramekins or small bowls and chill (uncovered) at least 2 hours. 

Just before serving, whip cream in a medium bowl to soft peaks and spoon over pudding, if desired; top with cocoa nibs and/or hazelnuts.

Do Ahead: Pudding can be made 3 days ahead. Cover and chill.


1 can of full-fat coconut milk (cream only)

1 tablespoon pure maple syrup

½ teaspoon real (not imitation) vanilla extract


To get started, you'll want to chill your can of coconut milk in the fridge for at least 6 hours, preferably overnight. When you remove the chilled can, be careful not to shake it as you want the cream that floats to the top to stay separated from the liquid portion at the bottom. I also recommend chilling the mason jar you're going to use for at least 10 minutes in the freezer, so that your equipment is well-chilled.

Carefully open the can of coconut milk and scoop the thickened cream into the chilled mason jar. The amount of cream may vary in each can, but I was able to scoop just slightly less than one cup of cream from this particular can. Reserve the remaining liquid in the can for a morning smoothie!

Add the pure maple syrup and vanilla extract to the heavy coconut cream, then screw the lid onto the mason jar. Shake vigorously for 3-5 minutes, until the cream is thickened and fluffier in texture.

Serve immediately over your favorite fruit or dessert!


Leftovers can be stored in a sealed container for at least a week (if not longer) in the fridge. The cream will thicken even further when chilled!

Vegan Caramel Sauce


O...M...G!!! Mix this with the chocolate topping in the protein bar recipe to make candies that will rock your sox off! 


2 cans full-fat coconut milk

1 cup (10oz/283g) maple syrup

a pinch of sea salt

2 tablespoon coconut oil

4 teaspoons vanilla extract, optional


In a large saucepan with a heavy base, combine coconut milk, maple syrup and salt.

Bring to a boil over medium-high heat. Reduce the heat to medium-low and let simmer for about 40 minutes, stirring occasionally

Add coconut oil and cook for another 5 minutes, or until it reaches a deep caramel color

Stir a little more often towards the end to keep the bottom from burning

Remove from the heat, add the vanilla, then poor the caramel into a bowl and let it cool for about 5 minutes

Store in the fridge in an airtight container for about 2 weeks. To reheat bring to a bubble over a double boiler.  NOTE: The last time I did this it took quite  a bit of time to simmer the sauce down to the caramel color. It all depends on your heat, just don't burn it :)




12 oz cashews

12 oz unsweetened coconut

8 oz pitted dates (unsweetened)

3T key lime juice


1) In a food processor, pulverize cashews into meal (don't make it cashew butter though). Add the coconut and blend.

2) Remove from the processor. Process the dates until smooth.

3) Add the key lime juice and blend.

4) Mix all the ingredients together, roll into 1" balls and roll in more unsweetened coconut.

Store in fridge. Yield approx. 20





2 cups organic raw almonds

1/2 cup organic sunflower seeds

1/2 cup organic hazelnuts

1/2 cup organic almond butter

1/2 cup organic coconut oil (melted/liquid) or coconut manna

2 – 3 tablespoons maple syrup

2 teaspoons organic pure vanilla extract


1/2 cup organic raw cacao powder

6 tablespoons organic coconut oil (melted/liquid) or coconut manna

1 tablespoon organic maple syrup

For the bar:

Add the following: almonds, sunflower seeds, hazelnuts and almond butter to a food processor and process for approximately 10 seconds for a chunkier nut texture or approximately 20 seconds for a finer nut texture.

In a small bowl, mix the coconut oil, honey (or maple syrup for vegan) and vanilla extract and mix together until well blended.

In a large bowl, add the nut mixture and coconut oil/honey mixture together and mix together until well blended.

Put the mixture in an 8 x 8 glass baking dish (lined with parchment paper if you prefer), and put in the freezer for approximately 30 minutes or until firm.

For the topping:

Mix the coconut oil (melted/liquid), cacao and honey (or maple syrup for vegan) and stir until well combined.


Remove the bars from the freezer.

Pour the chocolate topping over the bars and VERY QUICKLY spread in a thin layer (it will start to harden once it touches the frozen bars and will be difficult to spread).

Return the bars back to the freezer for approximately 15 – 30 minutes to allow the chocolate topping to completely harden.

Transfer them to the refrigerator for about 15 – 30 minutes prior to cutting and serving to soften them slightly.

Store in the refrigerator or freezer because they will get very soft and lose their shape if left out at room temperature.



Here at Wendy's Club FIT we eat clean...meaning no prepackaged, processed C.R.A.P. But, the girls still want chocolate! So here's a quick recipe for approved chocolate for those cravings. 

See the video on how easy it is at:

You can also use it for chocolate covered strawberries and is the bomb covering raspberries.

1/2 cup organic raw cacao powder

6 tablespoons organic coconut oil (melted/liquid) or coconut manna

1 tablespoon organic maple syrup

Organic flavorings (optional)