refined sugar free Archives - Teri-Ann Carty

Caramelized Peach Oatmeal

Teri-Ann Carty — Wed, 22 Jul 2026 08:00:53 +0000

Home » refined sugar free

Caramelized Peach Oatmeal

Created by: Teri-Ann Carty

If you're looking for a delicious way to enjoy peach season, you need to make this Caramelized Peach Oatmeal! It's a cozy-meets-summer breakfast made with creamy rolled oats, buttery pan fried peaches, maple syrup, vanilla, cinnamon, and a pinch of salt. It is quick, nourishing, naturally sweet, and the perfect way to celebrate peach season while making your morning oats feel a little extra special.

This post may contain affiliate links

Peach Season is Here!

Peach season has arrived, and that means it is officially SWOON season.

I have been caramelizing fruit for a long time, but for some reason I enjoy it just for myself and totally forget to share it with you all! That’s changing- how rude of me!

This might be the first pan-fried caramelized recipe on the blog, but the method is pretty much the same regardless of the fruit. This method works beautifully whether you are making fried peaches, bananas, plums, apples, or any fruit that gets soft and glossy in a hot pan.

The formula is simple and perfect every time: butter, maple syrup, vanilla, and a pinch of cinnamon. That is it. That combination takes fruit from already delicious to absolutely stop-you-in-your-tracks good. I’ve fallen deeply in love with my new non-stick pan from Zwilling (check it out here) because it just works SO WELL when you want to make something sticky, gooey, and delicious but don’t want to lose all the good stuff to the pan!

Caramelized Peach Oatmeal

These pan fried peaches become soft, golden, glossy, and caramelized around the edges. They are sweet, juicy, a little buttery, and so good spooned over a bowl of creamy oats.

For those of you who are here because of my reels, HIIIII. I am so happy to see you here. For the longest time, I had only a half-ass website, but now I have a place to call home. A place where I can share my delicious food and also what is in my heart. I love the tribe we have built here. You guys are the best. If you are new here, I hope you subscribe so you never miss a recipe. Your support means so much.

Now let’s get into this peach oatmeal, because she’s a keeper.

Quick and Easy Summer Breakfast

I took a minute off oats, but I’m back. Oats are a healthy source of fibre, and for me, that’s a win. You can add protein sources to your oats to make your breakfast more balanced. This is one of those easy peach breakfast recipes that feels a little fancy but takes almost no time. The oats cook in one small pot while the peaches caramelize in a skillet. In about 15 minutes, you have a bowl of warm, creamy oatmeal topped with glossy, buttery peaches. It is simple, satisfying, and such a beautiful way to use fresh peaches while they’re in season.

Caramelized Peach Oatmeal Ingredients

You only need a handful of ingredients for this recipe, and bonus points for you if you’re using fresh in season peaches because it’ll be unreal!

Peach is the star of the show, and you only need half a peach for one serving. When cooked in butter, maple syrup, vanilla, and cinnamon, the peach becomes soft, glossy, and caramelized. This is what gives the whole bowl that summer dessert-for-breakfast feeling. Use any fruit of your choice if peaches aren’t your thing!
Butter helps the peaches brown and caramelize in the pan. It adds richness and gives the peaches that beautiful glossy coating. You do not need much, but it makes a big difference.
Maple Syrup adds sweetness and helps create that caramelized coating on the peaches. It pairs beautifully with cinnamon and vanilla, giving this fried peaches recipe a warm, cozy flavour without refined sugar.
Vanilla makes the peaches taste more dessert-like and warm. It brings out their sweetness and adds a soft aroma to the dish.
Cinnamon is used in both the peaches and the oatmeal. It adds warmth and makes the whole bowl feel comforting, even though the peaches keep it summery.
Rolled Oats are the base of this peach oatmeal. They cook quickly, become creamy, and offer fibre to help make this breakfast more satisfying. Rolled oats are my go-to here because they create the perfect texture without taking forever.
Milk is perfect for adding that additional creamy touch to the oats. You can use dairy milk, almond milk, oat milk, cashew milk, or whatever you love!
Salt is essential. It balances the sweetness from the peach and maple syrup and makes the oatmeal taste like something, not just oats in a bowl. No sad oats allowed.
Granola is optional, but seriously, who doesn’t love a crunch? Creamy oats plus soft caramelized peaches plus crunchy granola is a very good situation.
Hemp Seeds are also optional, but they add healthy fats, a little plant-based protein, and a nice nutty finish.

What are the Best Peaches for Cooking?

The best peaches for cooking are ripe, but not falling-apart ripe. You want peaches that smell sweet and give slightly when pressed, but still hold their shape when sliced.

If the peach is too firm, it will not get as juicy and caramelized in the pan. If it is too soft, it may turn into peach sauce. Not the worst thing in the world, but not exactly what we are going for here. For pan seared peaches, you’ll want to look for peaches that are fragrant, juicy, and just tender. Frozen peaches can work in a pinch, but they release more water and may not get quite as glossy or golden in the skillet.

How to Make This Peachy Summer Breakfast!

Grab your nonstick pan (or cast iron) and heat over medium.

Start the Peaches

Once you’ve got a hot pan, add the butter and let it melt. Once melted, add your peach slices and let them cook for 1 to 2 minutes.

Add the Flavour

Add the maple syrup, vanilla, and half of the cinnamon to the pan. Use a spoon to gently coat the peaches in that buttery maple mixture. Flip the slices and cook for another 1 to 2 minutes until the peaches are glossy and caramelized. Set them aside while you make the oats, or cook the oats at the same time if you are feeling efficient.

Cook the Oats

In a small pot, add the water, rolled oats, remaining cinnamon, and sea salt. Bring the mixture to a boil, then reduce the heat to low. Cook until the water is almost fully absorbed and the oats are soft and creamy.

Add Milk

Add 2 to 3 tablespoons of milk and continue cooking until the oats thicken. This gives them a creamier texture and makes the bowl feel a little more luxurious.

Assemble the Bowl

Transfer the oatmeal to a bowl. Top with the caramelized peach slices, then add granola and hemp seeds if using. This is oatmeal and peaches at their very best: creamy, warm, juicy, sweet, and just a little bit indulgent.

How to Customize This Peach Oatmeal

This recipe is really easy to customize because it’s really straightforward! The easiest swap would be peaches for literally any other fruit you desire.

If you want to increase the protein, add 2 tablespoons of your favourite protein powder to the oats. I recommend stirring it in near the end, along with the milk, so it blends smoothly. You can also add Greek yogurt on top, cottage cheese on the side, or hemp seeds for a little extra boost.

This also works beautifully as dessert. Make the oats a little creamier, add the peaches, and finish with a scoop of vanilla ice cream or Greek yogurt. Breakfast peach recipes that can double as dessert? We love to see it. Totally a peaches and cream vibe!

Why You’ll Love This Recipe

You’ll love this recipe because it’s delicious, easy to customize and tastes like summer!

If you’re looking for a recipe that really upgrades your average bowl of oats into something that feels intentional and seasonal, this is exactly what you need to make.

Also, peaches?! As if they aren’t extremely lovable already, we’ve caramelized them; like seriously, it sounds too good to be true, yet it’s breakfast.

Peach Oatmeal FAQ

Can I use frozen peaches? Yes, you can use frozen peaches, but fresh peaches will give you the best texture. Frozen peaches release more liquid, so they may not caramelize quite as well. If using frozen, let them thaw slightly and pat them dry before adding them to the pan.

Can I make this with another fruit? Of course, this method works with bananas, plums, nectarines, apples, pears, or even berries. Softer fruits cook faster, while apples and pears may need a few extra minutes.

What kind of oats should I use? Rolled oats work best for this recipe. Quick oats will cook faster and create a softer texture, while steel-cut oats take much longer and require more liquid.

Did you make this recipe?

Did you make this recipe? I cannot wait to hear how you liked it! Leave a rating and review below and then try these recipes next:

High Protein Chocolate Chia Pudding

Brown Butter Banana Bread

Banana Date Breakfast Cookies

TERI ANN CARTY

Food Photographer and Recipe Developer based in Toronto, Canada.

Mocha Protein Ice Cream Bars

Flourless Nutella Cookies

Join my mailing list!

Caramelized Peach Oatmeal

Course Breakfast

Cuisine Canadian

Prep Time 5

Cook Time 15

Total Time 20

Servings serving

Calories 361kcal

Author Teri-Ann Carty

Equipment

Ingredients

½ peach 5-6 slices
1 tbsp butter
1 tbsp maple syrup
½ tsp vanilla
½ tsp cinnamon divided
½ cup rolled oats
1 cup water
2-3 tbsp milk of choice
pinch salt

optional toppings

granola
hemp seeds

US Customary - Metric

Instructions

Heat a cast iron or nonstick pan over medium heat.
Add butter to melt.
Add peach slices.
Cook for 1-2 minutes before adding maple syrup, vanilla and 1/2 of the cinnamon.
Use a spoon to coat peach slices.
Flip slices and cook for 1-2 more minutes until glossy and caramelized.
Add water, oats, cinnamon and sea salt to a small pot and bring to a boil.
Reduce heat to low and cook until water is almost fully dissolved.
Add milk and cook until thickened.
Transfer to a bowl, add peach slices, granola and hemp seeds.

Notes

If you want to increase protein, please add 2 tbsp of your fave protein powder.

Nutrition

The post Caramelized Peach Oatmeal appeared first on Teri-Ann Carty.

Sugar-Free Strawberry Ice Cream Bars

Teri-Ann Carty — Wed, 15 Jul 2026 08:00:32 +0000

Home » refined sugar free

Sugar-Free Strawberry Ice Cream Bars

Created by: Teri-Ann Carty

These sugar-free Strawberry Ice Cream Bars are creamy, fruity, high in protein, and made with simple ingredients. They're refreshing, naturally sweet, low-carb, and the perfect freezer snack for hot summer days when you want something to cool you down!

This post may contain affiliate links

Sugar-Free Strawberry Ice Cream Bars

Is it hot enough for ya? Summer has arrived, and she is not playing around. I don’t know about where you’re at, but we just had a 36-degree day, and when I wasn’t eating one of these sugar free Strawberry Ice Cream Bars, I was thinking about one!

I bought a mini freezer this year, and it was the best decision ever. Dramatic? Maybe. True? Absolutely, and I’ve also been loving having these ice cream bars being readily available in the mini freezer! It’s been fun having this mini freezer because it means I have more space to play around with things like fun mocktail ice cubes, freshly picked strawberries, and so much more!

Summer snacks are better when they’re cold, and these Strawberry Ice Cream Bars are about to become your new favourite! If you want a vegan version, click here because I’ve gotchu!

Why You’ll Love These Ice Cream Bars!

Umm, let me count the reasons: they’re creamy, refreshing, naturally sweet, made with simple ingredients and taste damn good! No refined sugar, no complicated steps, no ice cream machines, just a simple recipe that really delivers on flavour and lovability!

Protein ice cream is trending right now, and with very good reason. Why have regular ice cream when you could make something that tastes like a treat and gives your body the added benefit of protein? When you combine Greek yogurt and cottage cheese, magical things happen, and just trust me when I say you’ll have this recipe on repeat all summer long!

Do You Need to Own an Ice Cream Maker?

No, and thank goodness.

You do not need an ice cream maker for these strawberry ice cream bars. You do not need a fancy machine or a custard base, and this recipe is not complicated by any means. All you need is a blender (or food processor), ice cream bar moulds, and a freezer.

Ingredients for Sugar Free Strawberry Ice Cream Bars

Here are the ingredients you’ll need to make these strawberry ice cream bars:

Greek Yogurt is the creamy, protein-rich base of these bars. It adds tang, body, and that thick texture that helps make these feel more satisfying than a simple fruit popsicle. It also helps make this a more balanced snack rather than just something sweet and cold.
Cottage Cheese is the secret to pumping up the protein. Once blended, it becomes smooth and creamy and tastes nothing like cheese. I promise. It simply gives the bars a richer texture and helps create a more satisfying bar. Any percentage of cottage cheese works. I do not do low-fat, but you do you.
Strawberries bring the colour, sweetness, and that real strawberry flavor. You can use fresh or frozen strawberries here. Fresh strawberries are beautiful when they are in season, but frozen strawberries work wonderfully too, especially if you already have a bag in the freezer.
Banana adds natural sweetness and helps the bars freeze with a creamier texture. A ripe banana is best because it adds more sweetness. A frozen banana would also be great here, making the mixture even colder and thicker when blended.
Vanilla softens the tang from the yogurt and cottage cheese and brings that classic strawberries-and-cream flavour.
Salt is only needed by the pinch, but it makes a difference. Salt helps balance the sweetness and makes the strawberry flavour pop.

Frozen or Fresh Strawberry?

You can use either fresh strawberries or frozen strawberries for this recipe!

I used fresh strawberries because summer strawberries are a gift, and I had them on hand. When strawberries are in season, they are sweet, juicy, bright, and full of flavour. They make these bars taste like peak summer. That said, frozen strawberries are a great option too. They are often picked at peak ripeness and frozen quickly, which means they can still have excellent flavour. If using frozen strawberries, let them defrost slightly before blending so your blender does not have to work quite so hard.

If your berries aren’t sweet enough, try adding a little maple syrup, agave or honey. I made a version with three tablespoons of maple syrup, and it was delicious. If you prefer your ice cream a little sweeter, use that option. If you want to keep them completely free from added sugar, leave it out.

How To Make Strawberry Ice Cream Bars

Making these strawberry ice cream bars is quick and easy; the hardest part is waiting for them to chill!

Blend Until Smooth

Add all of the ingredients to a blender or food processor. Blend until the mixture is completely smooth and creamy. You do not want any chunks of cottage cheese remaining. The mixture should look like a thick strawberry smoothie. Taste it before pouring. This is your moment to adjust.

*If you are using frozen strawberries or frozen banana, make sure your blender can handle it. You may need to stop and scrape down the sides a few times.

Pour Into Moulds & Freeze

Pour the blended mixture into ice cream bar moulds. Try to fill each mould evenly so the bars freeze at the same rate. Place the moulds on a flat surface in the freezer. Freeze for at least four hours; overnight is better if you’ve got the time. They need to be fully set before being removed.

Pop Out and Enjoy

Once frozen, pop the bars out of the moulds and enjoy. If they are sticking, run the outside of the mould under warm water for a few seconds to loosen them. That is truly it. Enjoy!!

Tips for Making Sugar Free Strawberry Ice Cream Bars

Use ripe fruit. Since this recipe has no refined sugar, the sweetness comes from the strawberries and banana. Ripe fruit makes a big difference.
Blend until completely smooth. The cottage cheese needs to be fully blended so the texture becomes creamy. No one wants surprise curds in an ice cream bar.
Taste before freezing. Once frozen, the sweetness will taste slightly muted, so make sure the mixture tastes good before it goes into the moulds.
Use a flat freezer surface. This helps the bars freeze evenly and prevents spills. Ask me how I know.
Let them freeze fully. Four hours is the minimum, but overnight is even better.

What Makes These the Best Ice Cream Bars?

They’re cold,

They’re creamy,

Refreshing, and actually satisfying!

They taste like classic strawberry cream ice cream but are made with a simple yet unexpected protein-rich ingredient. Cottage cheese helps create the creamy base, but more importantly, it brings a huge protein boost!

The fact that these ice cream bars are also refined sugar-free is really just the kicker! Perfect for hot afternoons, post-workout snacks, healthy desserts, or those moments when you want something sweet without feeling like you have just eaten a sugar bomb. If you love ice cream but want something lighter, fresher, and higher in protein, or made without protein powder, this recipe is for you.

Sugar Free Strawberry Ice Cream Bars FAQ

Can I add maple syrup or honey? Of course, if you prefer a sweeter bar, you can add a few tablespoons of maple syrup or honey. I tested them with three tablespoons of maple syrup and loved the result.

Can I use frozen strawberries? Absolutely, frozen strawberries work well in this recipe, but you’ve gotta let them sit out and thaw a bit before you blend them.

Can I make these vegan? I’ve made a vegan strawberry ice cream bar, so click here to check it out! Alternatively, if you want to use this recipe, just use plant-based alternatives for the ingredients.

Are these low carb? They’re lower in carbs than many traditional ice cream bars, especially because they contain no refined sugar. The strawberries and banana do contain natural carbohydrates, so keep that in mind depending on your needs.

Can I dip these in chocolate? Uh, yeah you can! Melt dark chocolate chips in a narrow glass container in 30-second increments until smooth, then dip the frozen bars. Let the chocolate set before enjoying.

How long do these bars last in the freezer? Store them in the freezer for up to one month. Once removed from the moulds, you can wrap them individually or store them in an airtight freezer-safe container.

Did you make this recipe?

If you made these, I would love to hear from you! Leave a rating and review below and let me know how you liked them! If you want to try some other ice cream recipes, check out these recipes next!

Granola Cottage Cheese Ice Cream

Peanut Butter Jelly Ice Cream Bars

Vegan Cookies and Cream Magnums

Banana Citrus Strawberry Popsicles

TERI ANN CARTY

Food Photographer and Recipe Developer based in Toronto, Canada.

Mocha Protein Ice Cream Bars

Flourless Nutella Cookies

Join my mailing list!

Sugar Free Strawberry Ice Cream Bars

Course Dessert, Snack

Cuisine Canadian

Prep Time 10

Freeze Time 4

Total Time 4 10

Servings bars

Calories 61kcal

Author Teri-Ann Carty

Equipment

Ingredients

1 cup Greek yogurt*
1 cup 2% cottage cheese*
1 cup strawberries fresh or frozen
1 ripe banana frozen banana would be great too!
1 tsp vanilla
pinch salt

US Customary - Metric

Instructions

Add all the ingredients into a blender or a food processor.
Blend until smooth.
Pour into ice cream bar moulds.
Place on a flat surface in the freezer for 4 hours or overnight.
Once fully set, pop them out of the mould and enjoy!

Notes

Use a plant-based yogurt if you're vegan.
Any percentage of cottage cheese works. I don't do low-fat, but you do you!
If you want to dip these in chocolate, add 1 cup of dark chocolate chips to a narrow glass container that's wide enough to dip them. Microwave in 30-second increments until smooth. Approximately 90 seconds.

Nutrition

The post Sugar-Free Strawberry Ice Cream Bars appeared first on Teri-Ann Carty.

Homemade Ginger Ale

Teri-Ann Carty — Fri, 10 Jul 2026 08:00:52 +0000

Home » refined sugar free

Homemade Ginger Ale

Created by: Teri-Ann Carty

Making your own fizzy, spicy Ginger Ale just got a whole lot easier with this recipe! This Homemade Ginger Ale is super fresh and naturally sweetened with an easy ginger syrup made from fresh ginger root, maple syrup, lemon juice, and water. Add it to sparkling water or club soda for the most refreshing natural ginger ale, or use it as the base for summer mocktails, mules, spritzes, and zero-proof drinks.

This post may contain affiliate links

Easy Homemade Ginger Ale

I’m working on a new mocktail ebook, but I honestly could not wait to share this homemade ginger ale recipe with you because it might just be my new favourite summer sip.

Did you know that almost all of the ginger ale we purchase has no actual ginger in it? I know. Crazy, right? Canada Dry Ginger Ale was a staple for me growing up. Anytime any of us felt sick, Mom was there with ginger ale. It was basically medicine, comfort, and a fizzy treat all in one.

It was also my preferred mix when it came to alcohol. Most of you know that I am on a stretch of nearly 15 years sober (HOW THE HECK?!), but back in the day, rye and gingers were my jam. Actually, it was probably more my father’s jam, but I digress.

Alcohol Free Drinks!

These days, there is no booze in my drinks and thank god for that! I do, however, still love pretending. I love a beautiful drink in a beautiful glass. I love bubbles. I love ice. I love herbs and citrus, and really, it’s just about something feeling special at the end of the day. I don’t miss the alcohol at all. This homemade ginger ale recipe gives me all of that without needing alcohol, artificial flavours, or the sugar bomb situation that often comes with store-bought pop.

And a Mocktail Mule? Say less.

This recipe starts with a simple ginger syrup, made with real fresh ginger, water, maple syrup, and lemon. Once that syrup is chilled, you add it to sparkling water or club soda, pour it over ice, add mint if you are feeling fancy, and suddenly you are sipping the best ginger ale from the comfort of your own kitchen!

What is Ginger Ale?

What is ginger ale, exactly? Traditionally, ginger ale is a carbonated drink flavoured with ginger. It is usually sweet and fizzy and is used either as a soft drink on its own or as a mixer in cocktails and mocktails. The problem is that many store-bought versions contain little to no ginger. They often rely on “natural flavours,” sweeteners, and carbonation to create the idea of ginger ale without the real spicy warmth of fresh ginger.

Ginger Ale vs Ginger Beer

Now, the idea might be really close: ginger and bubbles, but they are not the same. Ginger ale is usually lighter, sweeter, and milder. Ginger beer is usually stronger, spicier, and more intense. Traditionally, it was fermented, though many modern versions are non-alcoholic and simply brewed or flavoured to achieve that bold ginger bite.

What is a Simple Syrup?

Simple syrup is usually made by simmering sugar and water together until the sugar dissolves. It creates a liquid sweetener that mixes easily into cold drinks, which is why it is used so often in cocktails, mocktails, iced teas, lemonades, and coffee drinks.

This recipe is a little different because we are making a ginger simple syrup with maple syrup instead of white sugar. We are also infusing it with chopped ginger root and lemon juice, which gives it spice, brightness, and depth. So technically, this is a ginger-infused syrup rather than a classic white sugar simple syrup. The purpose, however, is the same: to sweeten and flavour your drink without leaving anything gritty at the bottom of the glass.

Ginger Syrup Ingredients

Fresh Ginger Root gives this syrup its spicy, warming flavour. Ginger is bold, aromatic, and naturally punchy, which is exactly what makes this homemade ginger ale so good. I use roughly chopped ginger, and no, I do not peel it. More on that in a minute!
Water is the base of the syrup. It helps extract the ginger’s flavour as it simmers, creating a liquid concentrate.
Maple Syrup naturally sweetens the ginger syrup instead of using white granulated sugar. It has more depth and flavour than white sugar and is overall a healthier option.
Lemon Juice adds acidity and freshness while balancing the sweetness of the maple syrup and making the ginger flavour taste brighter.

Homemade Ginger Ale Ingredients

Ginger Syrup is the heart of this recipe and exactly what you’ll need to make ginger ale. It is spicy, sweet, bright, and concentrated, which means you can add as much or as little as you like to each glass. This is what gives the ginger ale real flavour instead of that vague “ginger-ish” taste from many store-bought versions.
Sparkling Water or Club Soda gives this drink its fizz. Use whichever one you like best. Club soda can have a slightly mineral flavour, while sparkling water is usually more neutral. Both work beautifully.
Ice makes the whole drink feel crisp and refreshing. I like lots of ice because this is a summer drink, and we are not here to sip lukewarm ginger water.
Fresh Mint is optional, but lovely. It adds a cooling herbal note that makes the drink feel extra refreshing, especially if you are serving it as a mocktail.

How to Make Homemade Ginger Ale

Chop the Ginger

Start with fresh ginger root and roughly chop it. You do not need perfect pieces here. We are simmering the ginger to infuse the syrup, so it doesn’t need to look pretty.

Add Everything to a Pot

Add the chopped ginger, water, maple syrup, and lemon juice to a medium pot. Give it a stir and bring the mixture to a boil.

Simmer

Once it reaches a boil, reduce the heat and let it simmer for 20 minutes. This gives the ginger time to infuse into the liquid, creating a spicy, fragrant homemade ginger ale syrup. Your kitchen should smell incredible at this point. Bright, spicy, citrusy, and like you suddenly became the kind of person who casually makes syrups for drinks. Which, you are now, congratulations!

Strain

Pour the ginger-infused liquid through a fine-mesh sieve into a heatproof jar. Be careful, because the syrup will be hot. Do not throw away the ginger just yet. I have a zero-waste-ish idea for that coming up.

Cool and Store

Allow the syrup to come to room temperature, then cover it with a lid or transfer it to a beautiful syrup jar and refrigerate.

Make the Ginger Ale

To make your ginger ale, fill your favourite highball glass with ice. Add sparkling water or club soda almost to the top, then stir in 1 to 2 tablespoons of ginger syrup, or more to taste. Add fresh mint if desired, and enjoy your homemade ginger ale!

How to Use Homemade Ginger Syrup

Trust me when I tell you, there are so many ways to use this ginger syrup, and homemade ginger ale is probably just the easiest! Now that I’ve been playing around with this recipe for the ebook, I’m obsessed with having a fresh jar of ginger syrup in my fridge. You may have already guessed that I’ve used it for a mocktail in the upcoming ebook, which you will also want to make sure you grab when it’s available!

It is also delicious stirred into iced tea, lemonade, hot tea, or even warm water with lemon when you want something soothing. You can drizzle a little over fruit, use it in marinades, stir it into salad dressings, or add it to sparkling water with frozen berries for an easy summer spritz. Once you have a jar of this in your fridge, you will find a hundred ways to use it.

Do You Need To Peel Fresh Ginger?

There are a few things I will not do in my kitchen, and number one is peeling ginger. I flat-out refuse. I buy organic ginger and leave the skin on, and in this recipe, we’re not eating the ginger. We’re just using it to infuse the syrup, then straining it out, so I do not see the need to peel it!

Some of you will not want to do that, and that is okay. For those of you with the patience and time to peel ginger, use a small spoon and scrape the skin off. It is much easier than using a knife and removes less of the actual ginger. But me? The skin can stay.

Make Ahead Ginger Ale Ice Cubes!

Remember when I told you I had an idea for the discarded ginger? Because I am not a fan of wasting things, after straining the syrup, I added the leftover ginger pieces to an ice cube tray, filled with water, and froze them. When you’re ready to use them, you can pop a cube or two into soups, stir-fries, broths, sauces, or even hot water for a little ginger boost. You could also freeze some of the ginger syrup itself into cubes and add them directly to sparkling water. As the cube melts, it slowly flavours your drink. Very cute, very practical, very summer. This is also a great idea if you are entertaining. Make the syrup ahead of time, prep your cubes, and set up a little ginger ale or mocktail station with sparkling water, mint, lemon, lime, and berries.

Homemade Ginger Ale FAQ

Can I make this ginger syrup recipe ahead of time? Of course, and I suggest it because then the syrup has a chance to cool, and you’re not attempting to make a cool and refreshing drink with hot simple syrup! Store it in a sealed jar in the fridge and use it whenever you want homemade ginger ale or mocktails.

How long does ginger simple syrup last? This syrup can last about one month in the fridge, and sometimes longer, if stored properly in a clean, airtight jar. Always use a clean spoon and check for changes in smell, colour, or texture.

Can I use sugar instead of maple syrup? You can use white sugar, coconut sugar, or honey instead of maple syrup, but the flavour will change slightly. Maple syrup adds depth and keeps the recipe naturally sweetened.

Can I make this homemade ginger ale sweeter? Definitely, just add more maple syrup to your glass until it tastes right to you.

What is the best sparkling water to use? Use whatever sparkling water or club soda you love. Plain is best so the ginger flavour can shine.

Can I use this syrup for cocktails? Yes, it works beautifully in cocktails and mocktails. Since I am all about the zero-proof life these days, I especially love it for mocktail mules and fizzy summer drinks.

Did you make this recipe?

If you make this homemade ginger ale, I would love to hear what you think. Leave a rating and review below! Try these delicious drinks next:

Peach Raspberry Sparkler Mocktail

Pineapple Crush Mocktail

Vegan Dalgona Coffee

TERI ANN CARTY

Food Photographer and Recipe Developer based in Toronto, Canada.

Mocha Protein Ice Cream Bars

Flourless Nutella Cookies

Join my mailing list!

Homemade Ginger Ale

Course Beverages & Drinks

Cuisine Canadian

Prep Time 10

Cook Time 20

Chill Time 30

Total Time 1

Servings cups

Author Teri-Ann Carty

Equipment

syrup jar these are the cute vintage syrup jars
lemon squeezer
ice cube tray
medium pot, stove

Ingredients

Ginger Syrup Ingredients

1 cup ginger root roughly chopped
2 cups water
½ cup maple syrup
½ lemon juiced

To Serve

ice
sparkling water or club soda
ginger syrup to taste
fresh mint optional

Instructions

Add ginger, maple syrup, lemon juice and water into a pot and bring to a boil. Reduce heat to a simmer. Simmer for 20 minutes.
Pour ginger-infused water over a fine-mesh sieve into a heatproof jar.
Allow it to come to room temperature.
Cover with a lid or transfer to a special syrup jar and place in the fridge.
To make ginger ale, add ice to your favourite highball glass.
Add sparkling water almost to the top.
Add 1-2 tbsp of ginger syrup or to taste.
Stir to combine.
Add fresh mint if desired.

Notes

Simple syrup can last a month or even longer in the fridge.

The post Homemade Ginger Ale appeared first on Teri-Ann Carty.

Miso Date Banana Bread

Teri-Ann Carty — Wed, 08 Jul 2026 08:00:02 +0000

Home » refined sugar free

Miso Date Banana Bread

Created by: Teri-Ann Carty

This Miso Date Banana Bread is about to become your new favourite version of a classic. It's soft, moist, deeply flavourful and made refined sugar free thanks to ripe bananas and Medjool dates. The white miso adds a subtle salty-savoury depth that makes every bite taste rich, balanced, and just a little mysterious in the best possible way.

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Miso Date Banana Bread

If it is hot where you are and you have absolutely no intention of turning on your oven, I get it.

Bookmark this banana and date bread and come back to it when the air starts to cool down, the sweaters come out, and baking suddenly feels romantic again. You could also make my Banana Date Bliss Balls instead if you need a no-oven situation right now. I support both choices.

But if you are willing to turn on the oven, even just for one loaf, this one is worth it. I have a very real love affair with miso. I mean, I bake with it a lot. Peanut butter miso cookies, miso maple granola, crispy grain-free granola cookies, black tahini brown butter chocolate chunk cookies — you get the point, and clearly, I have no intention of stopping.

A Classic Recipe with a Modern Twist!

Miso offers a depth of flavour that just does not compare. It has this salty, savoury, umami richness that plays incredibly well with sweet ingredients like dates, brown butter, sugar, chocolate, and, in this case, very ripe bananas. It sets your baking apart from the rest. People take a bite and know something is different, but they cannot quite place it. I love watching their eyes light up when they realize they are eating something familiar, but better.

This miso banana bread has been sitting in my notes app for way longer than I would like to admit. I played around with the amount of miso because too much makes the bread too salty, and too little makes you wonder why bother. Three tablespoons was the magic number. The umami comes through, but it does not overwhelm. And dates with miso? A match made in heaven. This will absolutely not be the only recipe I create featuring this duo, so make sure you are subscribed so you never miss a recipe.

We all know and love classic banana bread. It is cozy, familiar, forgiving, and one of the best ways to use bananas that have gone from “perfectly ripe” to “absolutely no one is eating these unless they become baked goods.” I have bananas on hand at all times, and I rarely eat them on their own anymore. They’re one of my favourite ways to naturally sweeten recipes while keeping them moist and tender.

Why You’ll Love This Miso Date Banana Bread

This miso banana bread recipe takes everything we love about an easy banana bread recipe and gives it a modern little upgrade, while still being just as easy! The bananas bring sweetness and moisture. The dates bring chewy caramel pockets. The miso paste adds depth. The olive oil keeps everything soft. The sesame seeds on top give a subtle nutty finish. It is still banana bread. It is still easy. It is still the kind of loaf you want with coffee, tea, or a little Greek yogurt on the side. It just has a little more personality.

Miso Date Banana Bread Ingredients

The same simple ingredients you’d expect from a classic banana bread recipe, but with just one or two additions that make this banana bread exceptional! Here’s what you’ll need:

Ripe Bananas are obviously essential for this recipe. The spottier, softer, and uglier the bananas, the better. This is their moment to shine!
Coconut Sugar adds sweetness with a deeper, almost caramel-like flavour. It pairs beautifully with the miso and dates. Brown sugar or white sugar will also work, but coconut sugar gives this loaf a little more warmth and keeps things refined sugar free!
White Miso Paste is the ingredient that makes this bread special. I use white miso because it is the mildest miso and works beautifully in baking. It adds saltiness, savoury depth, and umami without making the loaf taste obviously savoury.
Olive Oil keeps the bread soft, moist, and tender. I love using olive oil in baking because it creates a beautiful crumb and helps the loaf stay fresh longer. Use a mild olive oil so it does not overpower the banana and miso.
Eggs help bind the loaf together and give it structure. They also help the bread rise and create that soft, sliceable texture we want.
Vanilla rounds out the flavour and adds warmth. It helps connect the banana, dates, cinnamon, and miso so everything tastes balanced.
Flour gives the loaf structure. You can use regular all-purpose flour, or swap in a good-quality gluten-free 1:1 flour blend if needed. I like Bob’s because it includes guar gum, which helps with binding.
Almond Flour adds tenderness and richness. It gives the loaf a softer crumb and a little extra nuttiness, which works beautifully with the sesame seeds and dates.
Baking Powder gives the bread lift and helps it rise evenly in the oven.
Cinnamon adds warmth and makes the loaf feel cozy. It pairs naturally with banana and dates, softening the savoury edge of the miso.
Salt balances the sweetness and helps all the flavours pop. Even though miso is salty, a little extra salt in the batter keeps everything well-rounded.
Medjool Dates bring chewy, caramel-like sweetness. They are one of the reasons this moist banana and date bread feels so satisfying. Roughly chop them and fold them in carefully so they do not clump together.
Sesame Seeds add a subtle nutty flavour and a pretty finish to the loaf. They also hint at the savoury side of miso without taking the bread too far from its sweet banana-bread roots.

How to Make Miso Date Banana Bread

Start by preheating your oven to 375°F. Line a standard loaf pan with parchment paper and set it aside. I like leaving a little parchment overhang so the loaf is easy to lift out after baking.

Mix Wet Ingredients

Add the ripe bananas to a large bowl and mash them well. You want them soft and mostly smooth, but a few little lumps are totally fine. This is banana bread, not a beauty pageant. Add the coconut sugar, white miso, and olive oil to the mashed bananas. Whisk until everything is well combined. Take an extra moment here to make sure the miso is fully incorporated, because no one wants a surprise salty clump in the middle of their slice. Add the eggs and vanilla, then whisk again until the mixture looks smooth and cohesive. It should be glossy, thick, and well mixed.

Mix Dry Ingredients & Combine

In a separate bowl, whisk together the flour, almond flour, baking powder, cinnamon, and salt. This helps distribute the leavening evenly so the loaf bakes properly. Add the dry ingredients to the wet ingredients. Use a spatula to mix until no dry flour remains. Be thorough, but do not overmix.

Fold in the roughly chopped Medjool dates. Try to separate them as you add them so they do not clump together. You want little pockets of date throughout the loaf.

Transfer to the Pan

Spoon the batter into your prepared loaf pan and smooth out the top. Use your spatula to draw a line down the middle of the batter. This helps guide that beautiful crack down the centre once it bakes. Sprinkle the sesame seeds over the top of the batter.

Bake & Rest

Bake for 40 minutes, or until a toothpick inserted into the centre comes out with a few moist crumbs. Be careful not to overbake. A few crumbs are good. Allow the bread to rest in the tin for at least 10 minutes before removing it to cool on a wire rack. This helps the loaf set and makes it easier to slice.

Tips for the Best Banana Bread

Use very ripe bananas. This is the most important tip for any banana bread recipe, as ripe bananas add sweetness, moisture, and flavour.
Do not skip the miso. If you’re going to skip the miso, you might as well make this banana bread recipe instead. Miso might seem unusual, but trust me!
Mix the miso well. Make sure it fully blends into the wet ingredients before adding the dry. This keeps the flavour evenly distributed.
Do not overmix the batter. Mix until the flour disappears, then stop. Overmixing can make the bread dense.
Separate the dates as you fold them in. Dates love to stick together, so use your fingers or a spatula to break up clumps.
Let it rest before slicing. I know this is a hard tip to follow, but you’ll be happy you waited. Warm banana bread smells like a trap, but slicing too soon can make it fall apart. Give it a minute.

How to Store Leftover Banana Bread

Store leftover banana and date bread in an airtight container at room temperature for up to two days, or in the fridge for up to five days. If storing in the fridge, I recommend warming a slice slightly before eating. A few seconds in the microwave or a quick toast brings the texture back to life. You can also freeze this loaf. Slice it first, then wrap individual slices and store them in a freezer-safe bag or container. This makes it easy to grab one slice at a time whenever a banana bread craving hits.

Banana Bread FAQ

Can I make this banana bread gluten free? Absolutely, all you need to do is swap the all-purpose flour for a good-quality gluten-free 1:1 flour blend. I like using a blend that includes guar gum or xanthan gum because it helps bind the loaf and gives a better texture.

Can I use brown sugar instead of coconut sugar? Yes, brown sugar or white sugar will work in place of coconut sugar. Brown sugar will give the loaf a rich, caramel-like flavour that pairs really well with the miso and dates.

What kind of miso should I use? Use white miso for this recipe because it’s the mildest miso and works best in sweet baking. Stronger miso varieties may overpower the loaf.

Can I make this without dates? Yes, but the dates add lovely chewy sweetness. You could replace them with chopped walnuts, chocolate chips, or leave them out entirely.

How to tell if banana bread is done baking? Banana bread is done when the top is golden, the centre looks set, and a toothpick inserted into the middle comes out with a few moist crumbs. If it comes out wet, it needs more time. If it comes out completely dry, it may be overbaked.

Why is my banana bread dense? Dense banana bread can happen if the batter is overmixed, the bananas are not ripe enough, or the loaf is underbaked. Mix gently and make sure the centre is fully set before removing it from the oven.

Did You Make This Recipe?

I would love to hear about it in the comments! Leave a rating and then try these recipes next:

Chocolate Banana Breakfast Cookies

Brown Butter Banana Bread

Peanut Butter Miso Cookies

TERI ANN CARTY

Food Photographer and Recipe Developer based in Toronto, Canada.

Mocha Protein Ice Cream Bars

Flourless Nutella Cookies

Join my mailing list!

Miso Date Banana Bread

Course Breakfast, Snack

Cuisine Canadian

Prep Time 10

Cook Time 40

Rest Time 30

Total Time 1 20

Servings servings

Calories 345kcal

Author Teri-Ann Carty

Equipment

1 standard loaf pan
oven, large bowl, spatula

Ingredients

3 bananas very ripe
½ cup coconut sugar*
3 tbsp miso*
½ cup olive oil
3 eggs
1 tsp vanilla
2 cups flour*
½ cup almond flour
2 tsp baking powder
1 tsp cinnamon
½ tsp salt
5 medjool dates roughly chopped
1 tbsp sesame seeds

US Customary - Metric

Instructions

Preheat oven to 375. Place parchment into a standard loaf tin and set aside.
Mash bananas in a large bowl, add sugar, miso and oil and whisk to combine.
Add eggs and vanilla and whisk until homogeneous.
In a separate bowl, whisk flour, baking powder, cinnamon and salt.
Add dry to wet. Mix well until no dry ingredients remain.
Fold in roughly chopped dates, being careful not to allow dates to clump together.
Transfer batter to the prepared tin. Smooth out the top. Draw a line down the middle of the batter with your spatula to help form a “crack” once baked.
Top with sesame seeds
Bake for 40-42 minutes or until a toothpick comes out with a few crumbs. Be careful not to overcook.
Allow the bread to rest for 10 minutes in the tin before removing to cool on a wire rack.

Notes

Brown sugar or white sugar would work too!
I use white miso, which is the mildest miso.
You can swap for gluten-free flour. I use Bob’s because it contains guar gum (a thickener and binder).

Nutrition

The post Miso Date Banana Bread appeared first on Teri-Ann Carty.

High Protein Flourless Cookies

Teri-Ann Carty — Tue, 16 Jun 2026 08:00:17 +0000

Home » refined sugar free

High Protein Flourless Cookies

Created by: Teri-Ann Carty

These flourless cookies are soft, chewy, chocolatey, and packed with nourishing ingredients like banana, peanut butter, protein powder, hemp seeds, dates, walnuts, and dark chocolate chips. Naturally gluten free and made without refined sugar aside from the chocolate, this small-batch protein cookie recipe is perfect for breakfast, snacking, dessert, or a post-workout treat.

This post may contain affiliate links

High Protein Flourless Cookies

Are you ready for a cookie to change your life?

I hope you are buckled up because this cookie is going to do just that. I created a protein cookie a couple of months ago, and already so many of you have made them. I have reposted the reel a few times because they seem to have really struck a chord, and honestly, I get it.

What makes these flourless cookies so special? Let’s start with the obvious: there is no flour. None. Zero. These are true no flour cookies, which means they are naturally gluten free and perfect for anyone looking for a healthy cookie that’s gluten free but still tastes and feels like an indulgent cookie!

They also contain no refined sugar outside of the chocolate chips, are high in fibre from banana and dates, have healthy fats from homemade peanut butter and walnuts, and get an extra pump of protein thanks to Botanica protein powder and hemp seeds.

You might say, if you were feeling generous, that I have created the absolutely perfect cookie. To which I would graciously respond, why yes, yes I have!

Is the Protein Powder Necessary?

One of the most asked questions I get in the comment section or DM is, “Can I remove the protein powder?” and usually, I will give you some type of alternative, but in this case… I have to put my foot down. First, I want to ask, why do so many of you hate protein powder? Have you tried Botanica? If you’re using another protein powder and things turn out grainy, switch your protein powder. I promise that the right protein powder will absolutely change your perspective. The protein powder helps to balance out the sugars in the dates, banana and the chocolate. My best advice is to find a protein powder that you love. Look for one that isn’t sweetened with stevia (unless you adore it..I loathe it) or any other weird sugar substitutes.

Why You’ll Love These Amazing Flourless Chocolate Chip Cookies

This is the cookie I want when I need something sweet but still want to feel good. These flourless chocolate chip cookies are a recipe that you can come back to time and time again because they check so many boxes and do not come with a list of guilty feelings. You may have noticed that the recipe only makes 8 cookies, and I promise this is another reason to love it! This recipe is a small batch because I cook for one, and I do not always need 48 cookies staring at me from the counter. Who in the heck has time for that?

They’re simple, naturally gluten free, high in protein, and made with ingredients that actually bring something to the table. Soft, chewy, naturally sweet, deeply satisfying and the perfect post workout cookie!

Ingredients for High Protein Flourless Cookies

With less than 10 ingredients for this whole recipe, you definitely have everything you need at home already, so let’s get into why each ingredient is so important!

Ripe banana is the base of this recipe and does so much heavy lifting. It adds natural sweetness, moisture, and fibre while helping bind the cookies together. The riper the banana, the better the flavour and texture. You want a banana that is soft, sweet, and speckled.
Peanut butter adds richness, healthy fats, and structure. It also gives these cookies that classic flourless peanut butter cookie feel while pairing beautifully with the chocolate chips. I love using my homemade peanut butter here because it is smooth, runny, and made with simple ingredients. Any nut butter will work, but try to make sure you go with something that’s loose and pourable, not stiff and dry.
Vanilla rounds out the flavour and makes the cookies taste more like a classic treat. It brings warmth and helps soften the flavour of the protein powder.
Protein powder is essential in this recipe. It adds protein, structure, and helps balance the natural sugars from the banana, dates, and chocolate. This is what turns these into a true protein cookie recipe, not just a banana peanut butter cookie with extras. A good protein powder makes a big difference here, which is why I always go with Botanica.
Hemp seeds add extra protein, healthy fats, and a little texture. You could skip them if you don’t have any, but I love the way they balance the texture of these cookies.
Dark chocolate chips make these feel like decadent chocolate chip cookies. I love dark chocolate here because the slight bitterness actually complements the sweeter ingredients instead of adding too much sugariness. Cacao nibs would also be quite delicious, however, richer and crunchier.
Dates add chewy little pockets of natural sweetness. They also bring fibre and a caramel-like flavour that works beautifully with peanut butter and chocolate.
Walnuts add crunch, richness, and healthy fats. They give the cookies a little texture and make each bite more interesting. If walnuts are not your thing, use your favourite nut instead.
Flaky sea salt is the finishing touch because no chocolate chip cookie is complete without a sprinkle of saltiness! Don’t skip it, I promise nothing bad ever came from a little flaky salt!

What is the Best Protein Powder for High Protein Cookies?

If you don’t know yet, I’m a Botanica fan to the end! I’ve used it now in so many baked recipes that I can’t even count anymore. It’s just perfection in terms of flavour and texture. Protein powder is not just a background ingredient here. It plays a functional role in the dough, and the flavour comes through. If you use a protein powder you dislike in a smoothie, you will not magically love it in cookies. The best protein powder for a high protein cookie is going to be a powder that you actually enjoy the taste of.

How to Make These High Protein Cookies

Preheat your oven to 350°F and line a cookie sheet with parchment paper. This keeps the cookies from sticking and makes cleanup easy.

Make the Dough

Add the ripe banana to a medium-sized bowl and mash it well. You want it soft and mostly smooth, with very few lumps. The banana should look glossy and almost creamy. Stir in the peanut butter and vanilla until the mixture is smooth and fully combined. If your peanut butter is nice and runny, this step will be easy. The mixture should start to look thick, shiny, and fragrant.

Mix in the Protein and Add-Ins

Add the protein powder, hemp seeds, chopped dates, walnuts, and chocolate chips. Mix thoroughly until everything is evenly combined. The dough will be thick and sticky, but it should hold together.

Scoop and Shape

Use an ice cream scoop to measure out eight cookies. Place them on the prepared baking sheet, then flatten and shape them slightly. Because these are cookies without flour, they will not spread or rise the same way traditional cookies do, so shape them how you want them to bake.

Bake Until Set

Bake for 15 minutes. You’re looking for the cookies to look set around the edges while still soft in the centre. They should smell like peanut butter, banana, and warm chocolate aka heavenly. Once baked, sprinkle the cookies with flaky sea salt while they are still warm. Let them cool on the tray for 15 minutes before transferring to a wire rack. This cooling time helps them firm up and hold their shape.

Pro Tips for Perfect Flourless Cookies

Use a ripe banana. This is key for both sweetness and texture. If your banana is too firm, the cookies will not taste as sweet or moist.
Choose a runny nut butter. A stiff peanut butter can make the dough too thick and dry. Homemade peanut butter, tahini, almond butter, or cashew butter will all work as long as they are smooth and pourable.
Do not skip the protein powder. These are chocolate chip protein cookies, and the protein powder is necessary. It also acts like a flour for these flourless cookies, so please just use protein powder!
Let them cool on the tray. Flourless cookies are more delicate when warm, so give them time to set before moving them.

Frequently Asked Flourless Cookie Questions

Are protein cookies healthy? Everything is healthy in moderation, and the same goes for these protein cookies! The ingredients are clean and whole foods, so you know you’re making something you can feel confident about eating.

What is the best way to store the cookies? Store these cookies in an airtight container in the fridge. You can enjoy them cold or let them sit at room temperature for a few minutes before eating.

How do you get perfectly round cookies? Use an ice cream scoop to portion the dough, then gently shape the edges with your hands or a spatula before baking. For extra perfect cookies, you can use a round cookie ring to gently scoot them into shape while they are still warm from the oven.

Can I use another nut butter? Yes. Any runny nut butter will work. Peanut butter gives the strongest classic flavour, but almond butter, cashew butter, or tahini are beautiful options too.

Are these gluten free? As long as you use a gluten free protein powder, this recipe will remain gluten free, as there are no flours in these cookies.

Can I freeze these cookies? Absolutely, let the cookies cool completely, then store them in a freezer-safe container. You can thaw them in the fridge or enjoy them slightly chilled from the freezer.

Did You Make This Recipe?

I would love to hear your feedback on these flourless cookies! Leave a rating and review below.

Other High Protein Snacks to Try Next

If you loved these high protein flourless cookies, I know for sure you will enjoy these other high protein snacks! Try these next:

Chocolate Chip Protein Cookies

High Protein Cookie Dough Bark

20 High Protein Desserts

TERI ANN CARTY

Food Photographer and Recipe Developer based in Toronto, Canada.

Mocha Protein Ice Cream Bars

Flourless Nutella Cookies

Join my mailing list!

High Protein Flourless Cookie

Course Dessert, Snack

Cuisine Canadian

Prep Time 10

Cook Time 15

Total Time 25

Servings cookies

Calories 222kcal

Author Teri-Ann Carty

Equipment

ice cream scoop
oven

Ingredients

1 ripe banana
½ cup peanut butter*
1 tsp vanilla
¼ cup Botanica Vanilla Protein Powder
¼ cup hemp seeds
¼ cup dark chocolate chips
3 dates roughly chopped
¼ cup walnuts roughly chopped
flaky sea salt

Instructions

Preheat oven to 350.
Line a cookie sheet with parchment paper.
In a medium sized bowl, mash the banana.
Add peanut butter, protein powder, vanilla, hemp seeds, chopped dates, walnuts and chocolate chips and mix thoroughly to combine.
Use an ice cream scoop to measure out 8 cookies. Flatten them out and shape if desired.
Bake in the oven for 15 minutes.
Once baked, sprinkle with flaky salt.
Allow the cookies to cool for 15 minutes on the tray before transferring to a wire rack to cool.
Store in the fridge.

Video

Notes

Use any of my nut butters for this. My original flourless protein cookie has tahini. Nut butter should be nice and runny.
Add your favourite nut if you aren't a fan of walnuts.

Nutrition

The post High Protein Flourless Cookies appeared first on Teri-Ann Carty.

Cherry Jam

Teri-Ann Carty — Tue, 05 May 2026 08:00:32 +0000

Home » refined sugar free

Cherry Jam

Created by: Teri-Ann Carty

This easy Cherry Jam is bright, naturally sweet, and made without pectin thanks to chia seeds! With just 5 ingredients, this cherry chia jam comes together in no time! I'm talking frozen cherries, chia seeds, lemon, maple syrup, and vanilla, that's it! It’s a simple, small batch cherry jam that comes together quickly on the stovetop and tastes beautiful spooned over yogurt, oatmeal, toast, ice cream, or anything that needs a little sweet cherry magic.

This post may contain affiliate links

Easy Sweet Cherry Jam!

Who still buys jams at the store? Now, if you said yes in your head, my real question is WHY?! This Cherry Jam is about to change everything you thought you knew, but before we get there, you need to know how this jam came about… According to the powers that be, in order to be seen on Google, I have to create content that is unique, relatable, honest, beautiful, delicious, and easy to make. It got me thinking, and so here we are, starting with unique.

Cherry jam is unique in flavour, delicious, and relatable because who doesn’t love jam? I wanted to make something that felt and tasted different from all the other bazillion chia jam recipes on the internet. A lot of them are lovely, but they tend to follow the same formula. Fruit, chia seeds, sweetener, done. This little jar has a few extra touches that make it feel special, which I will get to in a minute.

Making Your Own Jam

If you’ve never made chia jam, you’re missing out on a really quick and easy opportunity to reduce the amount of preservatives you have in something that is really supposed to be simple. Not only is it easy, but it also gives you full range to control the outcome of your jam, make this a tart cherry jam, make it a sour cherry jam or make it a sweet cherry jam – you have all the control. Isn’t that lovely? Think that chia jam is time consuming? Think again, it comes together in nearly no time at all, and it lasts longer than you think. Honestly, have I ever steered you wrong yet? I didn’t think so..moving on.

Why Chia Seeds?

Chia seeds are the magic ingredient that turns cooked fruit into a thick, spoonable chia seed jam without needing pectin or loads of sugar. Aka, it’s the healthy way to do things. Traditional jam recipes often rely on pectin and a higher amount of sugar to help the fruit set. This cherry jam recipe without pectin uses chia seeds instead, and let me tell you, the outcome is positive. When chia seeds absorb liquid, they swell and create a gel-like texture, which naturally thickens the jam as it cools. This makes making jam at home feel much more approachable. You do not need special equipment, a candy thermometer, or a full afternoon of preserving. All you need is a small saucepan, a spatula, a jar, and a few simple ingredients.

Not to mention, chia seeds are the bomb. They are PACKED with fibre and healthy fats, making this jam even more nourishing than anything you’d pick up at the store. Chia seeds also don’t have much flavour, so you don’t need to worry about them overpowering the flavour of the other ingredients.

Is Chia Jam Healthy?

You betcha friends! Chia jam can be a beautiful, healthy alternative to traditional jam, especially when it is made with real fruit and minimal added sweetener. For example, this easy cherry jam recipe is made with cherries, lemon juice, a small amount of maple syrup, vanilla, and chia seeds. It’s all of five ingredients which you already know and trust, and if you trust yourself to use maple syrup responsibly, you’re also looking at a refined sugar free jam which is almost unheard of!

Cherries bring natural sweetness and a deep ruby colour, while chia seeds add fibre and help create that thick jam texture. The lemon juice keeps the flavour bright, and the vanilla makes the whole thing feel a little luxurious. Of course, “healthy” always depends on the full picture of what you are eating and what works for your body, but this is the kind of recipe that feels nourishing, simple, and satisfying. It is made with ingredients you can recognize, and it is an easy way to add fruit to your breakfast, snacks, or desserts.

Ingredients for Cherry Jam

There are only five ingredients in this chia jam recipe. Each one plays a pivotal role in creating a jam that is spread worthy, delicious and just sweet enough! Here is what you’ll need:

Frozen Cherries: For obvious reasons, cherries are at the top of this list! Using frozen cherries ensures you can make this recipe any time of the year! Cherry season is short, and if you don’t have a cherry pitter, this simple cherry jam could easily become anything but simple. Frozen pitted cherries break down beautifully as they simmer, creating a rich, glossy base for this cherry jam. You can use dark sweet cherries, sweet cherries, or even sour cherries if you prefer a more tart cherry flavour.
Lemon Juice: Lemon juice brings brightness and balance to the cherries, especially if you are using sweet cherries. It wakes everything up and gives the jam that fresh, almost tart edge that makes you want another spoonful. If you’re making a tart cherry jam, the lemon will enhance that tangy flavour even more.
Maple Syrup: There is only one tablespoon in this entire small batch recipe! I will forever be shouting from the rooftops that we do not always need a ton of sweetener to make something taste incredible. The fact that you can make jam without white sugar is a blessing in itself! Bask in the glory of maple syrup, LIQUID GOLD!!
Vanilla: What you might not know is that a dash of vanilla will soften the tartness from the lemon and make the jam taste almost like the filling of a cherry pie; yes please! This small addition is what makes the recipe feel unique and just a little bit special.
Chia Seeds: The arch nemesis of pectin!! Chia seeds thicken the jam naturally as they absorb the cherry juices. They are essential for this chia seed jam and make the process simple, quick, and beginner-friendly. Never underestimate what a chia seed can do; those little mighty seeds will make you a cherry jam to write home about!

How to Make Cherry Jam without Pectin

Making a pectin free jam is easier than you think. Grab your ingredients, get yourself a small saucepan and let’s get bubbling!

Warm the Cherries

Place your small saucepan over medium heat and add the frozen cherries, lemon juice, and maple syrup. As the cherries warm, you’ll notice them start to release their juices and soften in the pan. Let everything come to a gentle bubble or a soft rolling boil.

Simmer Until Juicy

Allow the cherries to cook for 5 to 10 minutes, stirring occasionally. You are looking for the cherries to become glossy, soft, and syrupy. The mixture should smell bright, sweet, and slightly tart from the lemon.

Break Down the Fruit

Use your spatula to gently press the cherries into smaller pieces. You do not need to completely purée them. A little texture is beautiful here and gives the jam that homemade feel. However, if you prefer a smoother jam, get your immersion blender out and give it a few blitzes or use a masher to break the cherries down more thoroughly.

Add Vanilla and Chia Seeds

Reduce the heat to low, then stir in the vanilla and chia seeds. Keep stirring for 2 to 3 minutes so the chia seeds are evenly distributed. The jam will still look a little loose at this stage, but do not panic. Chia seeds continue to thicken as the mixture cools. Don’t boil it down to make it thick, trust the process!

Cool and Transfer

Remove the saucepan from the heat and let the jam cool, stirring often. As it sits, you’ll notice it becoming thicker and more spoonable. Once cooled, transfer it to a small mason jar and store it in the fridge.

How to Check if Cherry Jam is Done

Because this is a cherry jam recipe without pectin, you are not looking for the same firm set as a traditional jam. Instead, you want a soft, spoonable consistency that’s not too thick. It will thicken as it cools. The jam is ready to come off the heat once the cherries have broken down, the juices look slightly syrupy, and the chia seeds have been stirred in evenly (no clumps or dry spots). It may still look a little thinner than expected when it is hot, but chia seeds need time to absorb the liquid. A good way to check is to run your spatula through the mixture. If it leaves a brief trail in the pan before the jam settles back together, you are in a good place. Once completely cooled, the jam should be thick enough to spoon over yogurt or spread onto toast without immediately running everywhere.

What Are Some Good Uses for Cherry Jam?

Ummm, does eating it out of the jar with a spoon for pure joy count? Okay, in all honesty, I have a recipe coming up that uses this cherry jam, and you might just fall in love with it, so you’ll have to hold on tight for that! In the meantime, there are so many ways to use this delicious homemade jam. It’s delicious on toast, plopped on a yogurt bowl with your favourite clumpy cherry granola, or on pancakes and waffles! You could also go chia crazy and add it to chia pudding, put some on top of a bowl of ice cream, or even layered into desserts. The options are endless, because it would also be amaaaazing in thumbprint cookies!! This is me telling you, go crazy!

How to Store Cherry Jam

Transfer your cooled jam into a clean mason jar or airtight container and store it in the fridge. The next question I typically get is “How long does chia jam last in the fridge?” The jam will keep well for up to one month when stored properly in a sealed jar, and because it’s not traditionally canned jam, it should be stored in the refrigerator rather than the pantry.

Cherry Chia Jam Tips

Use frozen cherries for ease and consistency. They are already pitted, easy to keep on hand, and break down beautifully as they cook.
Do not skip the lemon juice. It really helps balance the sweetness and adds a particular tartness that makes this jam so delicious and unique.
Let the chia seeds do their job! The jam will thicken more as it cools, so resist the urge to add extra chia seeds or over-boil. If it still feels too thin after cooling, you can stir in a small amount more and let it sit again.
If you prefer a smoother jam, mash the cherries well or use an immersion blender before adding the chia seeds. If you like texture, leave some cherry pieces whole.
Taste before cooling. If your cherries are very tart, you can add a little extra maple syrup. If they are very sweet, you may want an extra squeeze of lemon.

Why You’ll Love this Recipe

There are so many reasons to love this cherry jam recipe. It is a small batch jam recipe that’s quick, easy and really approachable. You don’t need pounds of fruit, a fancy canning situation, and you definitely don’t need cups of white sugar. It comes together in one saucepan and makes just enough to keep in the fridge for everyday use. It is also incredibly versatile. Spoon it over thick yogurt, swirl it into oatmeal, spread it on toast, layer it into desserts, or serve it with ice cream. It has that rich cherry flavour that feels nostalgic, but the lemon and vanilla make it feel fresh and elevated! Side note, it would be a beautiful gift for any jam (or cheese) lover!!

Cherry Chia Jam FAQ

Can you freeze cherry jam? Yes, you can freeze cherry jam. Let it cool completely, then transfer it to a freezer-safe container, leaving a little space at the top for expansion. Freeze for up to three months. Thaw it in the fridge overnight and stir before serving.

Can you adjust the sugar content for cherry jam? This recipe only uses one tablespoon of maple syrup, but of course, you can add more or less depending on your own personal preference.

Can I use fresh cherries? Absolutely, but keep in mind it will be a lot messier!! Make sure you pit your cherries before cooking them down. Fresh cherries will taste delicious!

Can I use sour cherries? Of course, sour cherries make a gorgeous tart cherry jam recipe. You may want to add a little extra maple syrup, depending on how tart they are.

Do I need pectin? Definitely not! Chia seeds are doing all the heavy lifting in this jam recipe.

Did you make this recipe?

If you try this cherry jam, I would love to know how you used it! Leave a comment and a rating below and share the details!

Other Homemade Chia Jam Recipes

Once you start making chia jam, it becomes an obsession, here are some others to try next:

Strawberry Raspberry Chia Jam

Raspberry Chia Jam

Vegan Rhubarb Scones with Rhubarb Strawberry Chia Jam

TERI ANN CARTY

Food Photographer and Recipe Developer based in Toronto, Canada.

Mocha Protein Ice Cream Bars

Flourless Nutella Cookies

Join my mailing list!

Cherry Chia Jam

Course Dips & Spreads

Cuisine Canadian

Prep Time 15

Cool Time 10

Total Time 25

Servings cup

Calories 374kcal

Author Teri-Ann Carty

Equipment

small saucepan
spatula, small mason jar, stovetop

Ingredients

300 grams frozen cherries
½ lemon juiced
1 tbsp maple syrup
1 tsp vanilla
2 tbsp chia seeds

Instructions

Place the pan on medium heat.
Add cherries, lemon juice and maple syrup. Bring cherries to a bubble, and cook for 5-10 minutes.
Use the spatula to break down cherries into smaller pieces.
Reduce heat to low and add vanilla and chia seeds. Continue to cook, stirring well for 2-3 more minutes.
Remove from the heat to cool, stirring often.
Transfer to a small mason jar.
Keep in the fridge for up to 1 month.

Notes

Any frozen fruit will work, but the cherries are SO GOOD!

Nutrition

The post Cherry Jam appeared first on Teri-Ann Carty.

Pecan Chocolate Stuffed Dates

Teri-Ann Carty — Wed, 15 Apr 2026 08:00:23 +0000

Home » refined sugar free

Pecan Chocolate Stuffed Dates

Created by: Teri-Ann Carty

These Stuffed Dates are soft and caramel-like filled with pecans, coated in rich dark chocolate, then finished with white chocolate, pistachios, and flaky salt. The recipe is easy to follow, easy to customize and extremely easy to enjoy! Serve them as an appetizer, enjoy as a midafternoon snack, or meal prep a bunch and keep them for whenever you need to curb a sugar craving.

This post may contain affiliate links

Prepare to Fall in Love With These Pecan Chocolate Stuffed Dates!

It has been a minute since I made a dessert where dates were truly the star, and now that I have, I am completely ruined for anything else.

These stuffed dates may have just topped the charts for me, and I think they might for you too! They are so unbelievably easy to make and would make an amazing gift. Honestly, if someone showed up to my house with a box of dates filled with pecans, chocolate and flaky salt, I might just be the happiest person ever. Dates have been having a moment on social media for a while now, and unlike most food trends (remember Dubai Chocolate?!), they’re not going anywhere. Truth be told, I didn’t like dates a long time ago, but the thing is, they’re blood sugar-friendly, and once you realize just how versatile they are, it’s hard not to fall in love with them!

Don’t Skip the Salt!

And if there is one thing I will insist on with this recipe, it is this: do not skip the salt. Salt is what transforms these from sweet to completely addictive. The combination of chocolate and dates with that final sprinkle of flaky salt is pure magic, and I will never stop advocating for salt. Unfortunately, salt has gotten such a bad rep, but it’s essential, and when it comes to cooking and baking, it’s a make or break ingredient, whether you want to admit it or not!

Ingredients For These Pecan Chocolate Stuffed Dates

You only need a handful of ingredients for this recipe, so grab them and let’s get stuffing!

Medjool Dates: The best choice for this stuffed dates recipe. They’re large, soft, and taste like caramel and love. Their texture makes them perfect for stuffing and coating in chocolate. You could use another type of date, but make sure they are on the softer side.
Pecans: Pecans add a buttery crunch and balance the sweetness of the dates. When paired with chocolate, they create that classic flavour combination that makes these dates with nuts inside so satisfying. Use any nut of your preference; cashews or walnuts are also softer and could work well.
Dark Chocolate: Dark chocolate brings richness and depth, balancing the sweetness of the dates. It creates a crisp outer shell that contrasts beautifully with the soft center. This is my favourite dark chocolate to bake with!
White Chocolate: A drizzle of white chocolate adds a touch of sweetness and visual contrast. It also enhances the overall indulgence of these chocolate medjool dates.
Pistachios: Chopped pistachios add texture, colour, and a slightly salty finish that complements the chocolate.
Flaky Sea Salt: Flaky salt is essential as it enhances the natural sweetness of the dates and ties all the flavours together. Using a high-quality salt, like this Canadian Sea Salt, elevates the entire recipe!

The Health Benefits of Dates!

You might be surprised to know that these sweet little gems are more than just delicious; they’re actually nutritious as well! Dates are naturally sweet, making them a great alternative to refined sugar in desserts like these stuffed dates, banana date cake or this snickers date bark! They also contain fibre, clean energy, minerals, and healthy fat. The fact that they taste indulgent makes them even better because they do NOT spike your blood sugar levels. It’s really a win-win situation whenever you enjoy dates.

How To Make Stuffed Dates

This no bake, quick and easy snack recipe is perfect for when you want to make something you can reach for in a rush, or when you’re craving something immediately but don’t want to spend time in the kitchen!

Prepare the Dates

Using a small knife, gently slice each date down the center just enough to remove the pit. If your dates feel slightly firm, soak them in hot water for about 10 minutes. You will notice them soften and become more pliable.

Fill with Pecans

Insert two pecans into each date and gently press it closed. The date should naturally wrap around the nuts, creating that perfect stuffed dates with nuts situation we are aiming for!

Melt the Chocolate

Place the dark chocolate in a microwave-safe bowl and heat in 30-second intervals, stirring in between. You can also use the double boil method if you don’t have a microwave. The idea is to get the chocolate silky enough for dipping.

Coat the Dates

Drop each date into the melted chocolate, turning it to coat completely. Lift it out with a fork and gently tap off any excess chocolate before placing it onto a parchment-lined baking sheet. Place the tray in the freezer for about 15 minutes, until the chocolate shell hardens.

Decorate and Finish

Last but not least, decorate your chocolate covered dates however you’d like! I melted white chocolate and drizzled it over the hardened dates. Before the drizzle hardens, sprinkle with chopped pistachios and flaky salt. Return the tray to the freezer for another 30 minutes, allowing everything to fully set. If you can wait 30 minutes for them to totally solidify, your treat will be well worth the wait!

Tips For Making the Perfectly Stuffed Dates

For the best results, always use soft, fresh medjool dates. If they feel firm, soaking them briefly will make them easier to work with and improve the final texture.
When melting chocolate, go slowly. Overheating can cause it to seize, so short intervals and gentle stirring are key.
Make sure to tap off excess chocolate when coating the dates. This helps create a clean, even shell instead of a thick, uneven coating.
Do not skip the flaky salt!! It balances the sweetness and enhances every flavour.

How to Store these Pecan Chocolate Stuffed Dates

Store them in the fridge, and they will be ready whenever you need a quick snack or decadent (but secretly healthy) dessert! You could also put them in the freezer for longer storage. When ready to enjoy, let them sit at room temperature until they’ve thawed out for the best texture.

Stuffed Dates FAQ

Can I use dried dates for this recipe? It is best to use soft medjool dates. Drier dates can be used if soaked first, but they may not have the same texture.

What is the best type of date to use? Medjool dates are ideal because they are large, soft, and naturally sweet.

Are these gluten free? Yes, these stuffed dates are naturally gluten free, oil free, refined sugar free and could easily be made dairy free based on the chocolate you choose.

Did You Try This Recipe?

Let me know in the comments!! I would love to know how you liked these and if you’re as hooked as I am. Try these other healthy snack recipes next:

Snickers Date Bark

Super Seed Cookies

Sunbutter Granola Bars

TERI ANN CARTY

Food Photographer and Recipe Developer based in Toronto, Canada.

Mocha Protein Ice Cream Bars

Flourless Nutella Cookies

Join my mailing list!

Pecan Chocolate Stuffed Dates

Course Dessert, Snack

Cuisine Canadian

Prep Time 10

Freeze Time 30

Total Time 40

Servings dates

Calories 195kcal

Author Teri-Ann Carty

Equipment

cookie sheet
microwave (or double boiler), rubber spatula, freezer

Ingredients

12 medjool dates pit removed
24 pecans
1 cup dark chocolate melted
¼ cup white chocolate melted
2 tbsp pistachios roughly chopped
flaky sea salt

US Customary - Metric

Instructions

Use a sharp paring knife to slice the date in the middle just enough to pull out the seed.
Insert 2 pecans into the date and squeeze it closed.
Melt dark chocolate in the microwave in 30 second increments until melted (about 90 seconds).
Drop 1 date at a time into melted dark chocolate, tossing to coat. Tap any access chocolate off the date and place on a parchment lined baking sheet. Place in the freezer for 15 minutes to harden.
Melt white chocolate until smooth.
Use a spoon to drizzle white chocolate on top of hardened dark chocolate and sprinkle with chopped pistachios and flaky sea salt.
Place back in the freezer to harden for about 30 minutes.
Store dates in an airtight container in the fridge.

Notes

Any nuts will work! Choose your favourite.

Don't skip the flaky salt, it balances the sweetness!

Nutrition

The post Pecan Chocolate Stuffed Dates appeared first on Teri-Ann Carty.

Chocolate Banana Breakfast Cookies

Teri-Ann Carty — Wed, 01 Apr 2026 08:00:15 +0000

Home » refined sugar free

Chocolate Banana Breakfast Cookies

Created by: Teri-Ann Carty

These Chocolate Banana Breakfast Cookies are soft, nourishing, and naturally sweetened with banana and dates. Made with oats, cacao, peanut butter, and a boost of fibre-rich ingredients, they're the type of cookie you don't need to feel guilty about eating first thing in the morning. Grab one on your way out the door first thing in the morning, post workout or as an energizing afternoon pick me up! Made totally gluten free and refined sugar free.

This post may contain affiliate links

The Best Chocolate Banana Breakfast Cookies

Milk and cookies… name a more iconic pairing. I’ll wait.

Breakfast cookies are not so secretly one of my obsessions… and based on the response from all of you, apparently an obsession of yours too! And let’s face it, why be surprised? Breakfast cookies are a great way to start the day, break up hunger mid-afternoon, or just enjoy because life is short! These banana chocolate chip breakfast cookies take that classic comfort and turn it into something nourishing, energizing, and completely appropriate to enjoy any time of the day. Soft, slightly chewy, and rich in chocolatey flavour, they strike that perfect balance between indulgent and wholesome.

I’ve been in the kitchen having fun with my other obsession… my Nama milk maker! I have a Nama juicer and their milk maker, and I can honestly say these are some wonderful appliances. I’ve been playing around with different plant based milks, and when I made my latest oat milk, I knew I wanted to make something tasty with the discard. I absolutely love the fact that the Nama M1 Milk Maker separates the creamy plant-based milk from the nutrient-dense pulp. If you know me, you know I love a no-waste recipe, and incorporating that discard into these cookies adds both texture and fibre.

Why Are These Cookies Healthier?

These are not your traditional chocolate chip cookies. While they deliver all the rich, chocolatey satisfaction you expect, they are built on a foundation of whole, nourishing ingredients. The sweetness comes primarily from ripe banana and dates, with just a touch of maple syrup, making these chocolate cookies viturally sugar free in comparison to conventional recipes. The oats, seeds, and nuts provide fibre and healthy fats, while peanut butter and egg contribute protein, helping to keep you full longer. These cookies are also naturally gluten free, so long as you are making them with certified gluten free oats.

Ingredients You’ll Need for These Chocolate Banana Breakfast Cookies

Cashews & Oats (Milk Base + Discard): Using the Nama Milk Maker, cashews and oats create a creamy plant-based milk while the leftover pulp becomes a fibre-rich addition to the cookies. This discard adds texture, reduces waste, and boosts the nutritional value of these banana oat breakfast cookies.
Banana: The heart of these delicious cookies! A ripe banana is best for this recipe as it will provide all the sweetness, moisture and stickiness you’d want.
Peanut Butter: Adds richness, healthy fats, and depth of flavour. It also helps bind the cookies together while contributing to the overall protein content. You could go with any nut butter of your choice, but the classic banana, peanut butter and chocolate combo is a big time winner for me!
Cacao Powder: Provides that deep chocolately flavour while also adding antioxidants and minimally processed richness.
Rolled Oats: The only “flour” in this recipe is from oats! They provide structure and a chewy consistency while keeping the recipe naturally gluten free and fiberous!
Coconut: Shredded coconut adds subtle sweetness and texture, helping to create a soft but slightly textured bite.
Egg: The egg helps bind the ingredients together and supports structure during baking.
Olive Oil: Olive oil keeps the cookies moist and tender while adding healthy fats.
Maple Syrup: Just a small amount enhances the sweetness without overpowering the natural flavours.
Seeds, Nuts, Dates, Cacao Nibs: These add in ingredients bring texture, crunch, and additional nutrients. The chopped dates add natural sweetness, while seeds and nuts boost fibre and healthy fats.

Substitutions for Banana Breakfast Cookies

This breakfast cookie recipe is very forgiving and easy to adapt, which means that you can swap things out easily if you’re missing an ingredient. If you prefer, almond butter or cashew butter can replace peanut butter for a slightly different flavour profile. If you do not have access to the milk maker discard, you can simply omit it, and the cookies will still turn out beautifully.

Cacao powder can be substituted for cocoa powder if needed, and each of the mix-ins can be adjusted based on what you have on hand. Chocolate chips can replace cacao nibs if you prefer a sweeter bite, making these closer to classic banana and chocolate chip cookies. Basically, the options are endless; feel free to experiment and make these cookies perfect for you!

How to Make Chocolate Banana Breakfast Cookies

These cookies come together quickly and easily. They can be rustic in shape or completely uniformed and the mixing process is a breeze.

Prepare the Cashew Oat Milk & Set Aside the Discard

Start by preparing your plant-based milk using the Nama Milk Maker. Add the cashews, oats, date, vanilla, and salt, then process until smooth. You’ll notice the milk becoming creamy while the pulp separates—this pulp is full of fibre and will be used in the cookies, so set it aside!

Prepare Your Baking Tray

Preheat your oven to 350°F and line a baking sheet with parchment paper. Having everything ready makes everything easier once your batter is combined.

Mash and Mix the Wet Ingredients

In a large bowl, mash the banana until it becomes soft and smooth, with very few lumps remaining. Add the maple syrup, vanilla, and egg, then whisk until the mixture looks glossy and well combined. Stir in the olive oil and peanut butter until the mixture becomes creamy and cohesive; you should see a thick, smooth batter forming.

Add Dry Ingredients and Mix-Ins

Fold in the dry ingredients and stir gently. As you mix, you’ll notice the batter thickening. Add the milk maker discard along with all of your mix-ins, stirring until no dry pockets remain and everything is evenly distributed.

Scoop and Shape the Cookies

Using an ice cream scoop, portion the dough onto your prepared baking sheet. Lightly dampen your hands and gently press the tops down. You want the cookies slightly flattened so they bake evenly and hold their shape.

Bake Until Set and Fragrant

Place the cookies in the oven and bake for 15 to 17 minutes. You’ll know they’re ready when the edges look set, and you can smell the cacao becoming rich and fragrant throughout your kitchen.

Finish and Cool

Once out of the oven, sprinkle the cookies with flaky salt while they are still warm. Transfer them to a wire rack and allow them to cool completely before enjoying.

Quick Tips for the Best Banana Breakfast Cookies

Ripe Bananas! Try to avoid using bananas that are hard and very yellow. You want something that looks almost sad! The riper the bananas, the more natural sweetness you’ll get and the best banana flavour you’ll have!
Do not skip flattening the cookies before baking. This is important because these cookies have a denser dough, and they will not spread the same while baking as traditional cookie dough.
Dough too thick? If your mixture feels too thick, you can add a splash of the cashew oat milk to loosen it slightly.

Can I Use Frozen Bananas?

Yes, frozen bananas work very well in this recipe. Just make sure to thaw them completely and drain any excess liquid before mashing. This helps maintain the right texture for your cookie dough.

How to Avoid Flat Cookies!

If your cookies are turning out too flat, it is usually because the mixture is too wet. This can happen if the banana is overly large or if excess liquid from frozen bananas is not removed. To fix this, add a small amount of oats to thicken the mixture before baking.

How to Store These Chocolate Banana Breakfast Cookies

These healthy banana breakfast cookies store beautifully. Keep them in an airtight container at room temperature for up to three days, or refrigerate for up to one week. For longer storage, freeze them in a sealed container. They thaw quickly and maintain their texture, making them perfect for meal prep and busy mornings!

Banana Breakfast Cookies FAQ

Are these cookies gluten free? Yes, as long as you use certified gluten free oats, these cookies are naturally gluten free.

Can I make these without eggs? You can substitute the egg with a flax egg if needed, though the texture may be slightly softer.

Are these cookies sweet? They are lightly sweetened and rely mostly on banana and dates, making them a more balanced option.

Can I make these ahead of time? Of course! These are ideal for meal prep and can be stored or frozen for easy grab-and-go snacks.

Did you make this recipe?

I would love to hear about your experience with this breakfast cookie recipe! Be sure to leave a rating and review below, and then check out these recipes next:

Banana Date Bliss Balls

Hazelnut Chocolate Cookies

Cherry Rhubarb Crumble Bars

TERI ANN CARTY

Food Photographer and Recipe Developer based in Toronto, Canada.

Mocha Protein Ice Cream Bars

Flourless Nutella Cookies

Join my mailing list!

Chocolate Banana Breakfast Cookies

Course Breakfast, Snack

Cuisine Canadian

Prep Time 15

Cook Time 15

Total Time 30

Servings cookies

Calories 224kcal

Author Teri-Ann Carty

Equipment

Nama M1 Milk Maker
cookie scoop
oven, bowl, spatula

Ingredients

Cashew Oat Milk Ingredients

1 cup cashews
½ cup oats
1 small date pit removed
1 tsp vanilla
pinch salt

Cookies - Dry Ingredients

1 cup gluten free oats
¾ cup shredded unsweetened coconut
¼ cup cacao powder
1 tsp cinnamon
½ tsp baking powder
½ tsp baking soda
½ tsp salt

Cookies - Wet Ingredients

1 egg
1 ripe banana mashed
¼ cup olive oil
½ cup peanut butter
1 tsp vanilla
cashew oat milk discard
2 tbsp maple syrup

Cookie Add Ins

½ cup cashews chopped
½ cup pumpkin seeds
¼ cup sunflower seeds
¼ cup cacao nibs
5 dates finely chopped
flaky sea salt optional

US Customary - Metric

Instructions

Add nuts, oats, date, vanilla and salt to the Nama M1 Milk maker.
Process for 1 minute. Store in the fridge.
Put the discard into a bowl and set aside.
Preheat oven to 350. Place parchment on a large cookie sheet.
Place banana into a large bowl and mash well. Add maple syrup, vanilla and egg and whisk to combine.
Add oil and peanut butter and whisk until smooth.
Add dry ingredients and stir well to combine.
Add discard and add-in ingredients and mix until no dry ingredients remain.
Use a 1/4 cup ice cream scoop to measure out cookies. I got 9 cookies on the sheet.
Dampen hands and lightly flatten the tops of the cookies.
Bake for 15 minutes.
Sprinkle the cookies with flaky salt and transfer to a wire rack to cool.
Store in an airtight container.

Notes

If you don't have the milk maker, don't worry. These cookies will be perfect without the discard!

Nutrition

The post Chocolate Banana Breakfast Cookies appeared first on Teri-Ann Carty.

Banana Date Bliss Balls

Teri-Ann Carty — Wed, 04 Mar 2026 09:00:46 +0000

Home » refined sugar free

Banana Date Bliss Balls

Created by: Teri-Ann Carty

Stop staring at those ripe bananas and make these Banana Date Bliss Balls instead! They are the ultimate refined sugar free and plant protein fuel, packed with Medjool dates, pecans, and tahini. Whether you need a post-meal pick-me-up, a healthy lunchbox addition, or an energizing snack post workout, these raw energy balls are rich in fiber, and ready in under 30 minutes.

This post may contain affiliate links

Banana Date Bliss Balls (Refined Sugar Free & Rich in Fiber)

There are recipes that are planned… and then there are recipes that just happen.

I had just gotten home from brunch on a Sunday afternoon and was staring at two very ripe bananas sitting on my counter. I had three options running through my mind. Banana bread to soothe myself after the gold medal men’s hockey match. Muffins instead of bread. Or… something else entirely… soon as option three came to me, the first two ideas were out the window. I peeled myself off the couch, walked into the kitchen, and let my brain take the wheel. I can’t quite describe the magic that happened next, but in under 30 minutes, I had created quite possibly the easiest, tastiest, refined sugar free treat I’ve ever made!

I was sad about the game, but I absolutely won with these bliss balls. I was literally eating the dough straight from the food processor before rolling it… It’s that good. At first bite, you’d have no idea how good for you these little balls actually are. And for those protein powder haters, it’s your lucky recipe because there is no protein powder in these energy balls. Sooooo many of you ask for alternatives to protein powder because of that weird aftertaste some brands have, and today, I am delivering. These are pure, whole-food fuel in all their glory. You’re welcome!

What are Bliss Balls?

Think of bliss balls as exactly as they sound, a little ball of bliss! They’re basically a bite-sized, “no-bake” snack designed to give you a quick hit of energy without the dreaded blood sugar crash. Often called energy balls or power balls, these little gems are essentially a bunch of raw ingredients processed together into a little energy ball that relies on the natural stickiness of fruit and the healthy fats of seeds or nuts to create a truffle-like texture.

Unlike many packaged snacks, homemade bliss balls are free from refined sugar and unnecessary fillers. They rely on ingredients like medjool dates, nuts, seeds, and nut butters to create natural sweetness, structure, and staying power. They’re simple. They’re portable. They’re endlessly adaptable… and when done well? They truly taste like bliss!

What You’ll Need to Make These Easy Banana Date Bliss Balls

In this date bliss balls recipe, every item is there to provide either structure, flavour, or a massive nutritional hit. I’ve included a few substitions incase you’re missing an ingredient or two.

Raw Pecans: Pecans create the base texture. When processed, they become slightly buttery and help the mixture bind together naturally. Use any nut you’d like, almonds, cashews, and walnuts all work perfectly here.
Unsweetened Coconut: Adds structure and subtle sweetness while increasing fiber content. It also prevents the balls from becoming overly dense.
Ripe Banana: Our secret weapon for moisture. They make the balls naturally sweetened, and also, it’s just the perfect flavour combo when paired with the dates.
Medjool Dates: These are the “glue” of the recipe. They are nature’s candy and provide chewiness, sweetness, and help everything stick together.
Hemp Seeds: I’m obsessed with adding these for a plant-based protein boost and Omega-3s. You could also use chia seeds instead, but you may want to adjust the amount.
Cacao Nibs: For that crunch! It gives you the chocolate vibe without the added sugar.
Tahini: Acts as a binder while adding richness. It gives these date bliss balls their creamy backbone.
Cinnamon, Salt & Vanilla: These bring the warmth and make these bliss balls taste sweeter without any need for sugar. Don’t skip the salt!! It really enhances the flavours of all the ingredients.

How To Make Banana Date Bliss Balls

These balls are so easy to make! The hardest part will be not eating all the dough before you roll!!

Add everything to the food processor

Throw in everything. Yes, everything, into your food processor and pulse. Once you’ve broken everything up, start to process. You’re looking for the mixture to transform from individual bits into a cohesive dough. Look for the dough to start pulling away from the sides and forming a ball around the blade. That’s when you know the oils from the nuts and the moisture from the dates have fully bonded. Don’t forget to scrape down the sides of your processors to ensure everything is blended together.

Shape the bliss balls

Use a cookie scoop or spoon to measure them out. This keeps them uniform and makes the process way less messy. Roll the dough between your palms. It should feel slightly tacky but shouldn’t stick to your hands like glue. If it’s too wet, add a tablespoon more of coconut.

The hard part… Let them chill!

Now, I know this part isn’t easy (hello, I ate nearly a quarter of the dough before they ever became balls!) Place them on a parchment-lined sheet and put them in the freezer. This is the “set” phase. It prevents them from sticking together once you move them to a container. Once you’ve given them some time to harden, you can transfer them to an airtight container and continue to store them in the freezer or fridge.

Bliss Balls Variations

I love an easy bliss balls recipe that you can tweak based on what’s in your pantry. Here are a few ways to switch up the ingredients without losing their integrity!

The Nut Swap: If pecans aren’t your thing, walnuts or almonds work beautifully here.
Nut Butter: If you aren’t a fan of tahini (though I highly recommend giving it a chance!), feel free to swap it for any nut butter. Here are a few recipes to check out.
Superseed Style: Want more crunch? Roll the finished balls in extra hemp seeds or chia seeds for a “jewelled” look.
The Chocolate Version: If you’re feeling extra decadent, dip half the ball in melted dark chocolate.

How to Store Bliss Balls

Storing them in the freezer means they are a little “less” accessible, and you will MAYBE not devour them asap. I’m not sure what it is. I have a little more willpower when something is in the freezer, but I want to enjoy it at room temperature! It’s one of those little tricks to keep your self control. Also, I’m only one person in my household, which means that they will keep much better if I keep them in the freezer. You can store them for up to three months. When the craving hits, just pull one out and give it about 5 minutes to de-thaw. If you have a house full of people, you can keep them in a container in the fridge. They are perfectly safe and delicious at room temperature, too, making them a great, easy date bliss balls option for road trips or office snacks.

Why You’ll Fall in Love With These Bliss Balls!

Let me put this simply: if you like snacks that are tasty, you’re going to love these! There is nothing better (in my opinion) than a snack that is good for you, easy to make and tastes incredible. These bliss balls are not only gluten free, dairy free, plant based and high in fiber – they are also refined sugar free, high in protein and packed with nutritional value.

Bliss Ball FAQs

What if my mixture is too dry? This usually means your dates are dry. Add a teaspoon of warm water or process longer. The friction helps soften everything.

What if my dates are dry and hard? Soak them in warm water for 10 minutes before blending. Drain thoroughly before adding to the processor.

Can I use a blender instead? A high-powered blender can work, but you’ll need to scrape down the sides more frequently. A food processor is best if you have one.

Why aren’t my balls holding together? Keep processing. It takes time for the oils in the nuts and tahini to release.

Are energy balls healthy? Yes, when made with whole-food ingredients like dates, nuts, and seeds. They’re rich in fiber and help stabilize blood sugar.

Can you freeze date balls? Yes! In fact, I prefer them from the freezer. It gives them a slightly chewier, fudge-like consistency that is just *chefs kiss* perfection!

What type of dates work best? Medjool dates are ideal because they’re soft and naturally sweet.

Did you make this recipe?

I would love to know how yours turned out and how long they lasted before getting eaten up! Leave a comment and review below. Try these other delicious energy ball recipes next:

Peanut Butter Balls

Gingerbread Cookie Balls

Cacao Energy Balls

Superfood Energy Balls

TERI ANN CARTY

Food Photographer and Recipe Developer based in Toronto, Canada.

Mocha Protein Ice Cream Bars

Flourless Nutella Cookies

Join my mailing list!

Banana Date Bliss Balls

Course Dessert, Snack

Cuisine Canadian

Prep Time 15

Total Time 15

Servings balls

Calories 181kcal

Author Teri-Ann Carty

Equipment

Ingredients

1 cup raw pecans
½ cup unsweetened coconut
1 ripe banana
5 dates pit removed
¼ cup hemp seeds
¼ cup cacao nibs
1 tsp cinnamon
½ tsp salt
½ cup tahini*
1 tsp vanilla

US Customary - Metric

Instructions

Add everything to a food processor and process until everything is well combined and the dough sticks together.
Use a cookie scoop to measure out balls.
Roll the dough in your hands to form a ball.
Place on a parchment lined cookie sheet.
Place them in the freezer to harden before transferring them to a container with a lid. This will prevent them from sticking to one another.*
You can store them in the freezer. Allow 5 minutes to de-thaw before enjoying.

Notes

You can swap the tahini for your favourite nut butter.
Store at room temperature if going to eat quickly, otherwise in the fridge or freezer for longer keep time.

Nutrition

The post Banana Date Bliss Balls appeared first on Teri-Ann Carty.

Super Seed Cookies

Teri-Ann Carty — Sat, 21 Feb 2026 09:00:53 +0000

Home » refined sugar free

Super Seed Cookies

Created by: Teri-Ann Carty

I’ve finally cracked the code on a "sugar-free" treat that doesn't suck! These Super Seed Cookies are crunchy, decadent, and the ultimate snack for those who want a treat but don't want the sugar crash. They’re nut free, refined sugar free, flourless, and instantly fancy with a little chocolate drizzle.

This post may contain affiliate links

The Crunch That Saved My Morning (and My Sanity)

I’ve been living on my grain-free granola lately, and while it’s been a total solace during some pretty chaotic mornings, it got me thinking. I wanted that same seedy crunch, but in a handheld, grab-and-go form. If you know me, you know I LOVE desserts, and healthy desserts are by far my favourite. Let’s be real, sometimes when you read a cookie is grain free, high fibre, doesn’t have refined sugar, is egg free and dairy free you’d probably think to yourself, “what’s the point?” and to that I’d say, try this recipe!

I’m just slightly obsessed with anything crunchy (this granola obsession didn’t find me, I found it!) and if a cookie is crunchy, even better. I buy most of my pantry staples in bulk, which means I always have a ton of pumpkin and sunflower seeds, and I almost always have a too ripe banana on hand, so this recipe was born!

Why Refined Sugar Free?

Like many of us in this community, I myself am navigating the choppy waters of peri-menopause, and I’ll be the first to tell you: it’s been beyond challenging. I’m thankfully on HRT now and finally feel like I have a handle on my blood sugar, but getting here? It sucked. There’s no other way to say it.

Transitioning to a lifestyle that’s lower in sugar wasn’t exactly “fun”, but now that I’m on the other side, I can’t imagine going back. These seed cookies are the result of that shift; they’re crunchy, satisfying on every level, and instantly fancy once you add that chocolate drizzle. I don’t know a single soul who wouldn’t want one of these tucked into their bag for a mid-afternoon pick-me-up. Oh, and some bonus points: they are nut free, which means you can confidently send the kiddos to school with them. Let’s bake!

What Exactly is a Seed Cookie?

If you’re used to traditional, cakey treats, let me introduce you to something you’ve probably never had before. A super seed cookie is a powerhouse of texture. Unlike store-bought cookies that often rely on processed flours and gums, these are built entirely from whole foods. Think of them as the more sophisticated, travel-friendly cousin of your favourite granola. By using a “base” of seeds instead of flour, we’re creating gluten free healthy cookies, no flour required.

Ingredients for These Healthy Seed Cookies

I’m a freak for a well-stocked pantry, and this healthy cookies recipe proves why. Every single ingredient here has a job to do, no fillers, no fluff.

Sunflower Seeds: These provide the bulk and a beautiful, nutty earthiness without actually using nuts.
Pumpkin Seeds: High in magnesium (which we need during hormone shifts!), these add a gorgeous green hue and a serious crunch.
Hemp Seeds: They add a boost of plant based protein and healthy fats to help balance the natural sugars in the banana.
Ripe Banana: This is our binder and our sweetener. By using a mashed banana, we keep these gluten-free, sugar-free cookies full of fibre. I’m a fan of bananas, and that’s probably NOT going to change. They are a quick and easy sweetener, BUT I know that some of you loathe them. Use whatever sweetener you prefer!
Cinnamon & Vanilla: These are the “scent-memory” ingredients. They trick your brain into thinking the cookie is much sweeter than it actually is.
Pinch of Salt: Because even a sweet treat needs balance. This helps all the flavours shine and is especially complementary to the optional chocolate drizzle.

Why You’ll Fall in Love With These Cookies

I posted a poll recently asking if I should keep these plain or drizzle them with chocolate. Clearly, chocolate won (because you guys have excellent taste), but the beauty of these multi seed cookies is their versatility! They are the best seed cookies for anyone tired of feeling sluggish after a snack. Because they are packed with fibre and healthy fats, they actually satisfy your hunger. Plus, they are easy, healthy cookies with few ingredients; you probably have everything in your kitchen right now.

How to Make the Best Healthy Cookies

Making these cookies is easy and quick! Grab your ingredients and let’s get into it:

Mash the bananas

Start by mashing your banana in a medium bowl. You want it smooth, no big chunks! Think of it as the “glue” that will hold all your seeds together.

Mix ingredients

Throw your sunflower, pumpkin, and hemp seeds along with the cinnamon, vanilla, and salt into a bowl and mix thoroughly. You want every single seed to be glistening and coated in that banana mixture.

Shape your cookies

Here is my pro-tip for making them look a little less homemade: Use a 2.6″ cookie cutter. Use an ice cream scoop to drop a mound of the mixture onto your parchment-lined sheet, place the cutter over the mound, and use the back of a spoon to press it flat into a perfect circle.

Bake

Slide them into a 350°F preheated oven. You aren’t looking for a massive colour change, but you’ll start to smell the toasted seeds and vanilla before they are done. Look for the edges to turn a soft, golden brown.

Let them rest!

This is the hard part. Let them sit on the sheet for 5–7 minutes. They need this time to “set” and get that signature crunch. If you move them too soon, they might crumble, and we don’t want that! Once they are totally cooled, you can add the optional chocolate drizzle and flaky sea salt.

Troubleshooting & Pro-Tips

“My cookies are falling apart!” This usually happens if the banana wasn’t ripe enough or if the cookies didn’t cool long enough. A very spotty, brown banana provides the best “stick.”
The Chocolate Drizzle: If you’re going for the chocolate win, melt your dark chocolate chips and use a spoon to zigzag across the cooled cookies. Do not skip the flaky Maldon salt! It’s a non-negotiable for that gourmet finish.
Storage: Because these are made with fresh fruit (the banana), they don’t like sitting on the counter for days. Store them in an airtight container in the fridge for a week, or keep them in the freezer.

Dietary Adaptations: Make It Yours

While this is a gluten free nut free cookies dream, I know everyone’s palate is different.

For the Banana-Hater: If you absolutely loathe bananas, you can swap the banana for 2–3 tablespoons of maple syrup or honey. The texture will be a bit more like a “lace cookie” that’s thinner and very crisp. You may also need to adjust the baking time slightly.
Umami Bomb: Want to get adventurous? Add a teaspoon of miso paste to the mashed banana. It adds a salty, savoury depth that is honestly amazing.
Seed Swap: Feel free to use sesame seeds or even a few poppy seeds if you have them on hand. Just keep the total seed ratio the same.

Healthy Seed Cookies FAQ

Can I make these without a cookie cutter? Of course, the cutter just makes them more uniform in shape. The most important part is that you’re using roughly the same amount of mixture per cookie, so you have uniform baking time. You can just use a spoon to flatten the mounds into discs.

Are these okay for a blood-sugar-friendly diet? Yes! Because we are using the whole fibre of the banana and a massive amount of fats/protein from the seeds, the glucose spike is much lower than that of a traditional cookie.

Did you make these cookies?

Don’t forget to tag me on Instagram if you make these!! Try these delicious recipes next:

Grain Free Miso Maple Granola

Black Sesame Bark

Nut Free Tahini Granola Bars

TERI ANN CARTY

Food Photographer and Recipe Developer based in Toronto, Canada.

Mocha Protein Ice Cream Bars

Flourless Nutella Cookies

Join my mailing list!

Healthy Super Seed Cookies (refined sugar free!)

Course Dessert, Snack

Cuisine Canadian

Prep Time 10

Cool Time 10

Total Time 40

Servings cookies

Calories 137kcal

Author Teri-Ann Carty

Equipment

oven, ice cream scoop, parchment paper, 2.6" cookie cutter

Ingredients

1 cup sunflower seeds
1 cup pumpkin seeds
¼ cup hemp seeds
1 ripe banana
¼ tsp cinnamon
½ tsp vanilla
pinch salt

Optional Topping

¼ cup dark chocolate chips melted
maldon salt

US Customary - Metric

Instructions

Preheat oven to 350. Line. cookie sheet with parchment paper.
Mash banana in a bowl until no lumps remain.
Add remaining ingredients and mix thoroughly to combine.
Use an ice cream scoop to measure out cookies.
Place the cookie cutter over the mounds, and use a spoon to press them flat. Carefully remove the cutter and continue until all cookies are shaped.
Bake for 15-20 minutes until lightly golden brown.
Let the cookies rest for 5 -7 minutes on the sheet before transferring to a wire rack to cool completely.
If you are topping with chocolate, melt the chocolate in the oven until smooth. Place cooled cookies back on the parchment lined sheet and use a spoon to drizzle the top of the cookies. Sprinkle with flaky salt.
Place in the fridge or a cool place to allow the chocolate to harden.
Best stored in the fridge or freezer.

Notes

If you hate bananas, sweeten the cookies with 2-3 tbsp maple syrup instead.
If you want to add umami, add a tsp of miso.

Nutrition

The post Super Seed Cookies appeared first on Teri-Ann Carty.

Hazelnut Milk

Teri-Ann Carty — Sat, 20 Dec 2025 09:00:06 +0000

Home » refined sugar free

Hazelnut Milk

Created by: Teri-Ann Carty

This homemade Hazelnut Milk is rich, creamy, and naturally sweetened with just one date. Made with roasted hazelnuts, macadamias, hemp seeds, and filtered water. Thanks to the Nama Milk Maker, it blends into a silky vegan milk perfect for coffee, overnight oats, smoothies, and baking. A beautiful, nourishing staple you'll want in your fridge all week!

This post may contain affiliate links

Homemade Hazelnut Milk (Creamy, Dreamy & Naturally Vegan)

Welcome to your (and my) new favourite machine!!! If you’ve been hanging around for a while, you will know just how many plant-based milks over the years. What you might not know is that there have been a few nut milks I could never nail; one being almond, and another being hazelnut. I just hated the idea of using a milk bag or cheesecloth to strain the milk. Anytime a recipe becomes annoying like that, I’m OUT.

The other milk I could never get right was oat milk. I know it sounds like the simplest, but mine always turned out slimy and weird, so for obvious reasons, I gave up on that too. When Nama reached out to me to try their M1 Milk Maker, I had to admit, I was dubious. I mean, I’m not even vegan anymore, and how good could it actually be? I’m thrilled to say, I was seriously wrong. This machine is not just good, it’s FABULOUS. I’ve been having the most fun making all the different flavours of milk, and when I made this Hazelnut Milk, I just knew I had to share because it’s the perfect drink for Santa’s Cup!

This hazelnut milk recipe is velvety, lightly nutty, and completely free from thickeners, gums, or added oils. Made with roasted hazelnuts, macadamias, hemp seeds, and a single date, it blends into a silky milk perfect for overnight oats, iced coffee, smoothies, or drinking straight from the jar. Whether you’re dairy-free, vegan, or simply love a beautiful homemade staple, this is the milk you’ll want ready in your fridge all week.

One thing I want to note, very heavily: Don’t throw out the hazelnut discard because you are going to need it for my new Chocolate Hazelnut Cookies!!! One of the best things about this machine is that the pulp is taken care of for you. No cheesecloth needed, and the milk is creamy and delicious every single time. Nothing gets wasted, which is such a win for me.

Save 10% when you shop with my link!

What You’ll Need to Make Your Own Hazelnut Milk

First, you will need the Nama M1 Milk Maker for this recipe. You could attempt it in a blender with a cheese cloth, but this girl will not be testing this to confirm it turns out the same! Next, you’ll need just a handful of pantry items to make this homemade nut milk.

Hazelnuts: The main ingredient in this nut milk. Their naturally sweet, roasted flavour creates a deeply aromatic milk. Choose skinned hazelnuts for the smoothest result.
Macadamia nuts: Add richness and a buttery creaminess. If unavailable, cashews are a beautiful substitute.
Hemp seeds: An essential boost of protein that gives the milk a silky finish.
Vanilla: Rounds out the flavour with soft sweetness.
Cinnamon: Adds warmth and depth without overpowering; adjust according to your personal preference, or skip altogether.
Date: A touch of natural sweetness. Just enough to elevate the hazelnuts without making the milk sugary.
Filtered water: Essential for a clean, pure-tasting milk.

Homemade Nut Milk vs Store Bought

In all honesty, there is no comparison between homemade hazelnut milk and what you find in the grocery store. Store bought milks often contain stabilizers, emulsifiers, synthetic vitamins, natural flavours, and a shockingly small amount of actual nuts. Homemade milk, on the other hand, gives you control over the sweetness, many more nuts, no gums, oils, preservatives or fillers.

Honestly, I find homemade creamier and way tastier. It’s also a lot fresher, but who’s comparing! Let’s not even start talking about the environmental factor; making nut milk at home is essentially waste free, especially if you’re making cookies like my chocolate hazelnut cookies – in that case, there is zero waste! Once you experience the taste and texture of homemade, it’s nearly impossible to go back.

Why Make Homemade Nut Milk?

The benefits go far beyond flavour. Making your own milk offers:

Better nutrition: Higher nut content and zero additives.
Customization: Adjust sweetness, thickness, and seasoning to suit your taste.
Cost-effectiveness: Especially when buying nuts in bulk.
Sustainability: Less packaging and fewer unnecessary ingredients.
Creativity: You can create endless blends, hazelnut, almond, cashew, pistachio, or combinations using matcha or spices.

How to Make Hazelnut Milk

This is an easy homemade nut milk recipe, especially with the Nama M1 Milk Maker. It creates ultra-smooth, creamy milk in minutes.

Add Ingredients

Make sure the spout cap is closed. Add hazelnuts, macadamias, hemp seeds, cinnamon, vanilla, a date, and water to the filter basket. Secure the lid, set the blending time to one minute, and press start. The Nama will literally handle everything. When prompted, open the spout. After ten seconds, the spin cycle begins. This pushes every drop of milk through, leaving the pulp behind. Transfer to a glass jar and refrigerate. Don’t forget to put your pulp aside so that you can make these chocolate hazelnut cookies. Shake gently before using.

What to Do with Hazelnut Pulp

Don’t toss the hazelnut pulp, it’s full of flavour and fibre. You can make my newest chocolate hazelnut cookies. There are also tons of recipes on the internet for pulp muffins. You can add it to smoothies for extra richness and fibre. Stir the pulp into oatmeal or overnight oats for texture and additional fibre, or simply freeze the pulp for future use! Nothing goes to waste, one of the many joys of homemade milk.

How to Use Hazelnut Milk

This unsweetened hazelnut milk is creamy and versatile, making it perfect for ice lattes, overnight oats, smoothies, hot chocolate, chia puddings, porridge, adding to granola, or simply drinking it straight from the jar! There is another level of creaminess when it comes to homemade nut milks, and I find that they are way better for barista style drinks than most store bought nut milks.

Why I LOVE My Nama Milk Maker

The Nama M1 Milk Maker is the new reason I will be making nut milk multiple times a week. It’s quiet, intuitive, and produces the creamiest milk with zero mess. No straining bags, no squeezing, no gritty texture, honestly just pure bliss. It blends, strains, separates pulp, and dispenses everything for you. If you’ve struggled with homemade milks in the past, this machine changes everything. I also feel really creative with this machine. Before the Nama, I felt limited by what nuts I could use, but this machine makes experimenting with any nut an absolute joy.

Homemade Nut Milk FAQ

Do I need to soak the nuts first? With the Nama M1 Milk Maker, soaking isn’t required. If using a traditional blender, soaking for 4–6 hours creates smoother milk.

Can I use raw hazelnuts instead of roasted? Yes. Raw hazelnuts make a lighter, subtler milk, while roasted hazelnuts create deeper flavour.

How long does hazelnut milk last? Homemade nut milk lasts 3–5 days in the refrigerator. Always store in a sealed glass jar.

Does hazelnut milk work in coffee? Absolutely. Hazelnut milk in coffee is creamy, flavourful, naturally sweet, and it foams well.

Can I sweeten it more? Yes. Add an extra date, a splash of maple syrup, or even a pinch of sea salt to enhance flavour.

Did you make this recipe?

If you made this hazelnut milk or have the Nama, I would love to hear from you! Leave a rating and review below and try these other nut milks next:

Cashew and Hemp Milk

Homemade Cashew Milk

Strawberry Cashew Milk

TERI ANN CARTY

Food Photographer and Recipe Developer based in Toronto, Canada.

Mocha Protein Ice Cream Bars

Flourless Nutella Cookies

Join my mailing list!

Hazelnut Milk

Course Beverages & Drinks

Cuisine Canadian

Prep Time 10

Total Time 10

Servings cups

Calories 390kcal

Author Teri-Ann Carty

Equipment

Nama M1 Milk Maker
mason jar or milk jar

Ingredients

1 cup hazelnuts skin off
½ cup macadamia nuts*
1 tsp vanilla
1 tsp cinnamon
¼ cup hemp seeds
1 date pit removed
4 cups water filtered is best

US Customary - Metric

Instructions

Using the Nama M1 Plant-Based Milk Maker, check that the spout cap is closed, then add all ingredients into the filter basket.⁣⁣⁣
Secure the lid and set the blending time to 1 minute. Press Start.⁣⁣⁣
Follow prompts to open the spout, after 10 seconds the spin cycle will activate. Once this is finished, your milk is ready to enjoy.⁣⁣⁣

Notes

If you can't find macadamia use cashews instead! It makes the milk super creamy.
Save the pulp for my Hazelnut Cookies if desired.

Nutrition

The post Hazelnut Milk appeared first on Teri-Ann Carty.

Candied Spiced Nuts (Refined Sugar Free)

Teri-Ann Carty — Mon, 08 Dec 2025 09:00:56 +0000

Home » refined sugar free

Candied Spiced Nuts (Refined Sugar Free)

Created by: Teri-Ann Carty

These Candied Spiced Nuts are sweet, salty, crunchy, and completely refined sugar free! Made with mixed nuts, maple syrup, warm spices, egg whites and herbs, they’re perfect for snacking, gifting, and adding to holiday spreads. Slow-roasted, beautifully caramelized, and endlessly customizable. This is a December staple recipe you'll come back to year after year.

This post may contain affiliate links

Candied Spiced Nuts (Refined Sugar Free)

I have been making my weight in cookies lately, and some of the recipes call for egg yolk only. So when I had extra egg whites kicking around, I thought, let’s make some candied nuts! You can totally make this recipe without egg whites, but the texture it brings to these nuts is incomparable in my opinion. It helps bind them together, forming little clusters that are so dang good you won’t be able to stop. This is my favourite time of the year for baking, making specialty items, and just getting creative. I am happy to say that I am really excited for Christmas this year. This year looks really different than last year (IYKYK), and I am in much better spirits! I’ve been working harder than ever; my camera basically feels like an extension of me. Don’t get me wrong, I am beyond grateful for the life I’ve created here in Recipeland, but my goodness, I need a little break once this busy season is finished!

While I won’t be roasting chestnuts over an open fire, I WILL be making my new SPICED CANDIED NUTS on repeat. This recipe is the perfect stocking stuffer, hostess gift or addition to your holiday snack boards. I am warning you, these are ADDICTIVE. I added Aleppo chilli powder with cinnamon, cardamom, fresh thyme and sea salt, but you could certainly change up the spices to suit your palate. Gingerbread, Chai, and Pumpkin Spice, just to name a few. You could bump up all the spices more, but for my family and me, this mix was perfect.

Just like my granolas, these nuts need to come to room temperature. I’d even put the pan in a colder room in your home to allow the maple syrup to harden. Most recipes call for sugar, but you know me, trying to curb that as much as possible. The best trick for this recipe is to spray your parchment paper with non-stick spray. I have made these 3 times now, so trust me, this is the best method. Once, no spray-hot mess. Second time, no parchment- hot mess. Third time, parchment with spray. Perfection. Ahh, the joys of being a recipe developer!

Easy & Healthy Candied Spiced Nuts Recipe

This spiced nuts recipe is a healthier take on the classic candied nuts you find at Christmas markets and holiday fairs. Instead of brown sugar or white sugar syrups, these nuts rely on pure maple syrup to create their caramelization. The egg white helps everything stick while creating that crisp, crackly coating we all love. Let’s get baking!

Candied Spiced Nuts Ingredients

Each ingredient adds depth, warmth, and texture to this festive flavoured nuts recipe:

Walnuts: Brain food and delicious! These nuts are soft and get richer in flavour when roasted in spices and maple.
Cashews: Naturally sweet and buttery, creating pockets of creamy crunch.
Hazelnuts: Deeply roasted and aromatic, with a warm, earthy flavour that pairs beautifully with maple.
Pistachios: Add bright colour and a soft, sweet bite.
Macadamia nuts: Rich, velvety, and decadent, they make these nuts feel extra special.
Pumpkin seeds: Toast into light, crisp pieces that balance the richness of the nuts.
Egg white: Helps bind the spices to the nuts and creates that signature crackly exterior.
Maple syrup: The natural sweetener that caramelizes beautifully without refined sugar.
Cinnamon: The heart of this recipe, warm, familiar, and festive.
Cardamom: Adds brightness and a whisper of floral spice.
Aleppo chilli powder: Provides gentle heat without overpowering sweetness, the perfect contrast.
Fresh thyme or rosemary: A savoury finish that cuts through the sweetness and creates a gourmet, bakery-style flavour.
Salt: Essential for balance; it highlights every flavour and keeps the nuts from tasting overly sweet.

Are Nuts Really Good For You?

Yes! Nuts are incredibly nutrient dense and provide protein, healthy fats, minerals, and fibre. They help keep you full, energize your day, support hormone balance, and make a wonderful alternative to heavily processed snacks. This healthy spiced nuts recipe uses a bunch of nuts to create a mix of textures and nutritional benefits. You could totally swap out any nuts for your preferred ones, and they are still going to be healthy!

How to Make These Irresistible Candied Nuts

Making these candied nuts is super easy. Start by preheating your oven to 300°F convection. Line your pan with parchment and spray the paper with non-stick spray.

Mix the Nuts

Add all the nuts and seeds to a large bowl. Stir to combine.

Whisk the Egg White

In a separate bowl, whisk the egg white vigorously until frothy. This helps coat the nuts evenly.

Combine Everything

Pour the egg white over the nuts. Add the maple syrup, spices, herbs, and salt. Stir until every nut is coated in the glossy spiced mixture.

Spread Into a Single Layer

Pour the nuts onto your baking sheet, spreading them into a single, even layer so they caramelize properly. Bake for 15 minutes, give the nuts a gentle stir, then continue for another 15–25 minutes until golden brown and fragrant.

Cool Completely

This is essential; as they cool, the nuts harden into that perfect sweet-salty crunch and get all clustered up! I know it’s hard to wait, but it’s so necessary. If you can put the pan in the coldest room in your house, they will harden quicker!

How Long To Roast Nuts

For this candied nuts recipe, a lower temperature works best. Roasting at 300°F convection allows the nuts to slowly caramelize without burning. The total cooking time is typically 45–50 minutes, depending on your oven and the type of pan used. Stoneware pans often require the full time, while metal sheets may cook slightly faster.

Can I Make These Nuts Ahead of Time?

These are best made ahead of time since they require time to harden! These candied nuts are ideal for gifting and snacking because they keep beautifully. Once cooled completely, store them in an airtight container at room temperature for up to two weeks. They remain crisp, fragrant, and delicious.

What’s the Best Way to Package These Nuts for Gifting?

Homemade candied nuts make such a thoughtful December or Christmas gift. Package them in mason jars, small craft paper bags, pretty tin containers or any glass container. You can get creative and add twine, handwritten labels or whatever you feel gives the container that festive feel! These nuts feel festive and handcrafted — the perfect holiday hostess gift, teacher gift, or addition to a charcuterie basket.

Why You’ll Love These Sweet & Salty Spiced Nuts

These candied spiced nuts bring together the perfect blend of sweet, salty, savoury, and gently spicy. They’re easy to make, rely on wholesome ingredients, and taste like something you’d buy from an artisanal holiday market. Perfect for snacking, gifting, and elevating every winter gathering!

Tips for Making Candied Spiced Nuts

Spread the nuts in a single layer for even caramelization.
Non stick spray on parchment paper for the win!
Stir halfway through for even roasting.
Let them cool completely before storing.
Switch up spices based on what you love.

Candied Spiced Nuts FAQ

Are these spiced nuts spicy? They have mild warmth from Aleppo chilli, not overly spicy, just balanced. You can omit chilli if it’s not your thing!

Should you use raw or pre-roasted nuts? Always start with raw nuts so they roast evenly and don’t burn.

What is the best temperature to roast nuts at? 300°F convection is ideal; low and slow gives the best caramelization.

Can you serve spiced nuts warm? Absolutely. They’re delicious warm, but if you can wait until they are totally cooled, you’ll have a much better experience.

Did you make these spiced nuts?

Don’t forget to leave a comment and rating below! Try these delicious recipes next:

Puffed Quinoa Cups

Strawberry Chocolate Bark

Tahini Brown Butter Rice Crispy Treats

TERI ANN CARTY

Food Photographer and Recipe Developer based in Toronto, Canada.

Mocha Protein Ice Cream Bars

Flourless Nutella Cookies

Join my mailing list!

Candied Spiced Nuts (Refined Sugar Free)

Course Appetizer, Snack

Cuisine Canadian

Prep Time 10

Cool Time 2

Total Time 3

Servings cups

Calories 743kcal

Author Teri-Ann Carty

Equipment

large heavy-bottomed baking sheet or stoneware
parchment paper
oven

Ingredients

1 cup walnuts
½ cup cashews
½ cup hazelnuts
½ cup pistachios
½ cup macadamia nuts
½ cup pumpkin seeds
1 egg white
½ cup maple syrup
2 tsp cinnamon
¼ tsp cardamom
1 tsp Aleppo chilli powder
1 tsp fresh thyme or finely chopped rosemary
1 tsp salt

US Customary - Metric

Instructions

Preheat oven to 300 convection.
Lightly spray parchment paper and place it on a baking tray.
Add nuts and seeds to a bowl and stir to combine.
In a separate bowl, add 1 egg white and whisk vigorously to combine.
Scrape into the bowl with the nuts and add maple syrup and spices. Stir well to coat.
Spread evenly onto a baking tray and bake for 15 minutes.
Gently move nuts around and continue to bake for another 15-20 minutes until nuts are golden brown.
Allow the nuts to cool completely before lifting off the pan.
Transfer to jars and store at room temperature.

Notes

Make sure you spray your parchment paper with non-stick spray.
Allow the nuts to cool completely before transferring them to jars.
You could switch up the spices any way you like!

Nutrition

The post Candied Spiced Nuts (Refined Sugar Free) appeared first on Teri-Ann Carty.