Broccoli Detox Soup

With October over and the holidays around the corner I would not be surprised if we have all been a little over indulgent in the last little while. The Halloween candy is slowly dwindling and the red wine is out in full force. Even the champagne is making its appearance  around the house; ready for the the holiday season. On top of this, as the cold weather looms maybe getting to the gym, coming home and eating a salad isn’t as appealing as the couch and some pizza.

I decided to share this recipe for Broccoli detox soup. I know broccoli is probably the opposite of an ooey gooey cheese pizza, but it is packed with nutrients, fibre, and is super liver loving. This soup is not only packed with potassium for creating an alkaline environment, which helps flush out the toxins from our cells, but also packed with fiber, which is soluble for stimulating the bile secretion and insoluble for promoting bowel movement and the elimination of toxins. The soup actually tastes delicious, and will make you feel amazing. So, even if you must have that glass of wine, this will at least help to flush out some of the water and toxins and create a more alkaline environment in your body.

Broccoli Detox Soup
Cook time
Total time
A gorgeous green soup, loaded with vitamins, fiber and minerals.
Recipe type: Soups
Cuisine: Vegetarian
Serves: 2
  • 2 cups broccoli florets
  • 2 celery stalks, finely diced
  • 1 onion, finely diced
  • 2 garlic cloves, crushed
  • 1 cup greens (kale, spinach, beet greens or any other available)
  • 1 parsnip, peeled and finely chopped
  • 1 carrot, peeled and finely chopped
  • 2 cups filtered water or low sodium vegetable broth
  • ½ tsp sea salt
  • ½ lemon, juice only
  • 1 tsp coconut oil
  • 1 tbsp chia seeds
  • Toasted mixed seeds and nuts, 1 teaspoon coconut milk, to garnish
  1. In a soup pot, heat the coconut oil, add the onion, garlic, carrot, parsnip, celery sticks and broccoli, and cook over low heat for five minutes, stirring frequently.
  2. Add the filtered water or vegetable broth, bring to a boil, then cover the pot with a lid and let simmer for 5-7 minutes, until the vegetables are tender but not mushy.
  3. Stir in the greens, then transfer into the blender, add the chia seeds and lemon, and process to obtain a smooth cream.
  4. Top with toasted seeds and serve warm.

Should I Lift Weights?

Should I Lift Weights?

The answer to this question is very simple: YES. To all you men out there that want to lose fat and/or gain muscle mass, introducing weights to your training programme is essential. Not only does weight training burn fat; added muscle mass requires more calories to maintain itself, therefore it will make your body more efficient at using calories for energy instead of storing them as fat. A common myth amongst women is that weights will make them manly – this is NOT true. Women, do not be scared to introduce weights to your workouts; you will never grow as large or be as bulky as a man because genetically you are not made that way! Testosterone is the muscle building hormone and women have a considerably lower amount than men; making it hard to get big muscles even when that is the aim.  In fact, you can increase a woman’s natural feminine shape by conditioning her body. Weights will reduce body fat and speed up your metabolic rate (the rate our body converts calories to energy). Benefits of introducing Weights into your programme:

  • Weights do not just have a positive effect physically but also mentally.  It has been proven that regular weight training can help reduce anxiety and depression whilst improving sleep, and energy levels.
  • Lifting encourages serious fat burn and muscle definition – meaning you will look better naked – which is always a bonus.
  • Lifting weights encourages a 72hr caloric after burn, far greater than cardiovascular activity.
  • Lifting weights also improves the strength of your ligaments and tendons, which leads to stronger more stable joints – decreasing the possibility of injury.
  • Weights reduce blood pressure, blood fats and cholesterol.
  • I know there are lots of myths out there linking weight training to loss of flexibility and injured joints.  This is not true.  If the exercise is performed correctly and your range of movement is technically sound, weights will actually help performance and flexibility.

Please Note: For every muscle in the body there is an opposite muscle.  This is called the agonist and antagonist. So if the agonist is the chest, the antagonist is the back.  For the bicep it is the tricep.  Try to train opposing muscles (agonist and antagonist) at the same intensity – this will help with posture and overall aesthetic look.  Training one more than the other and not having the correct range of movement can reduce flexibility so be aware of this and make sure you always stretch before and after a workout. I recommend weight training 3-6 days a week, doing split sessions (hitting more than 1 muscle group in one session) or training a different body part each day. My favorite way to split this up is in to Pushes (chest and triceps), Pulls (back and biceps), Legs, shoulders, and posterior core (back of the body, think glutes (yes they are part of your core)), and Anterior core (think 6 pack!). Here are the main body parts:

  • Legs
  • Back
  • Shoulders
  • Chest
  • Abs

Follow your weight training with HIIT on the treadmill, cross trainer or stepmill for optimum fat burn! This means conditioning all those wobbly bits that aren’t responding to cardiovascular training alone…LADIES!

Yoga and Knee Pain

Yes, yoga is known for its healing powers and ability to transform your body and mind into a lean and more “zen” you.

However, it’s also a physical exercise and often a vigorous one. As such, if done incorrectly, it can also cause pain and even major injury. One MD friend told me recently he’s never seen this many muscular and joint issues stemming from yoga. And by “issues,” he means ruptures, pulls, tears and herniated discs. All of which could, and do, halt yoga practitioners in their tracks every day.

Now, I’m not trying to cast a dark cloud over your practice. I want to give you the power to protect your precious knees by handing you the knowledge it takes to be mindful to your potential trouble spots when you’re on the mat. I want most of all to see you keep your body healthy and help your yoga experience remain empowering — and last a lifetime.

Right now, we’ll focus on the knees. For a more in-depth study about how your body works within the poses, I recommend seeing a certified Yoga Instructor with experience in rehab, anatomy, and kinesiology. Not every Yoga instructor is fully certified or has experience with injuries or using modifications when they can see misalignment, this is of the utmost importance when beginning or advancing in your practice.

For our purposes today, I’ve simplified the complex structure of the knee into instructions you can use the very next time you practice, knowing that you are moving away from potential injury and toward balance with each session.

We’ll focus on common yoga mistakes that can cause knee pain and how to avoid them. The below four poses exemplify how the knees can be taken out of alignment during yoga, and since the principles of alignment apply to your whole practice, you can use the information to keep an eye on all your other poses, too.

An added bonus is that when you free your knees, you’ll gain more strength and stability, and your body will release into flexibility more fully. So when your knees win, so do you!

4 poses to move from knee strain … to gain!

Please warm up first with three to five Core Sun Salutations, and remember to breathe slowly and deeply through your nose for the entirety of the practice.

1. High Lunge

When you’re in Down Dog, as you step one foot forward toward a lunge preparation, you want to hit two points of alignment right away:

  • Your foot should step to the same thumb (right foot to right thumb), not to center between your hands.
  • When you come up, this will bring your knee wider, pointing directly forward from your hip joint rather than buckling the knee in toward center, moving it off of the hip line. You’ll bring the weight on your knee joint into balance.
  • Your toes and fingertips should be in the same line, so your foot is all the way up, not lagging back behind your hands.

When you come up, this will ensure that with a bent front leg, your knee will hover over your heel or back toward your body more, but not jut out over your foot, causing pressure over the front of your knee.

Applies to: Any standing pose where you step forward with a bent front knee such as Warrior I and II, Side Angle, Reverse Warrior, Chair Pose, Eagle Pose

2. Warrior I

Bring your awareness to your back leg in this pose. One rule of knee health to observe: Your toes, knee and center of the hip should all be facing the same angle.

This means that if your back toes are facing diagonally out in a 45-degree angle, then your knee should also be turned to face the same direction as the toes — to 45. The problem arises from a commonly taught but incorrect instruction that can wreak havoc on the knee joint: “Square your hips forward inWarrior I.” I hear this in many a yoga class — and it’s anatomically misaligned.

With your back foot anchored at 45 degrees, if you try and turn your hips farther forward than 45 degrees, it’s your knee joint that will take the twist. Now, sometimes yoga twists are good, but in this case, the knee is not meant to twist and doing so can cause chronic tweaks or serious damage.

So, when in your Warrior I, allow your back hip to roll open just enough to bring the center of your thigh and hip into the same angle as the toes and knees. In Warrior I with your right foot forward, for example, your hips should face diagonally to the right, not totally open like a Warrior II or fully squared forward like a Lunge (whose lifted back heel makes the forward hip alignment knee-safe).

From your diagonal hips, spin your top body forward, not from the pelvis but from the ribs, heart, shoulders and head. You’ll feel more muscles activate in your core and back while maintaining space and freedom in your knee and hip.

Applies to: Any anchored-foot standing pose like Warrior I, II, Side Angle,Triangle, Reverse Triangle (really watch the knee in these revolved poses!), Parsvottanasana, Malasana

3. Triangle Pose

In these straight-legged poses, pay attention to your front knee. It’s easy to:

1) Lock the knee and hang out in the joint instead of activating your leg muscles for support.

2) Press too hard back into the joint, which can cause hyperextension or overstretching at the back of your knee.

Instead, let there be a microbend in your front knee, so you’re not jamming back into the joint and slacking the muscles. Then firm your muscles around the thigh and knee and press out through your foot as if you’re stepping on an accelerator.

Which, when you think about all the benefits you’re getting by moving out of the joint and into your strength…you are.

Applies to: Any straight front leg pose that bears weight, like Parsvottanasana,Warrior III, ½ Moon, Tree Pose, Standing Splits

4. Pigeon Pose

This pose asks you to externally rotate or turn out your front leg, which puts a good amount of pressure on the knee, especially if you have tight quadriceps (front thighs), adductors (inner thighs) or hip rotators (outer hips).

When you fold forward, the tilt of your pelvis causes even more stretch around the knee. If misaligned, the shear pressure on your knee joint can be too much.

When you come into Pigeon, three common mistakes and their solutions are:

1) Flexing your foot

A flexed foot can cause the lower leg to cease its external rotation, again, causing the knee joint to take the twist as you bend forward. Instead, “froint” the foot — point the foot but draw the toes back and press out through the ball of the foot, as if you’re wearing high heels (yes, guys…even you).

This will allow the whole leg to more freely rotate, releasing the knee.

2) Grabbing the foot and pulling it forward to take the shin more parallel to the front of the mat

Just because the shin is forward doesn’t make the pose more advanced. In fact, yanking the foot forward or hooking the flexed foot around the wrist, knee to other wrist, means you’re working to get your shin forward into a certain look of the pose, but you might be seriously compromising your knee joint.

From this moment on, never grab your foot with your hand in this pose. Instead, back your foot off toward the opposite hip crease and make sure your hips are level (not rocking over to rest on the bent leg’s hip).

Then, to deepen the pose if this feels fine on the knee, you can move your knee slightly wider and scoot your back leg straight back a little more. The front knee should be either in front of your hip or a bit wider, and you can repeat that adjustment (knee wider, back leg back) a couple of times. But don’t wait till you feel a huge stretch to fold forward, remembering that tilting the pelvis into a fold increases the knee strain. So save some room to move for your forward bend.

In this way, your shin and frointed foot will come forward naturally and totally hands-free.

3) Working with the hips too low if the knee hurts

For some, bending the front knee in Pigeon and having the hips lowering can pull the quadriceps and front of the knee, straining the knee joint before it stretches the hips. If you feel knee pain before a hip stretch, work on tighter front thigh muscles first by raising your front hip onto a rolled blanket or block(s).

Allowing your quads to release by lowering your bolster little by little over time will eventually get you into the hip muscles without overwhelming your knees.

Applies to: Any externally rotating leg poses, like Ankle to Knee, Gomukhasana, ½ or Full Lotus (I don’t recommend the Lotus poses due to their extreme knee torque), Flying Crow, Supine Pigeon, Janu Sirsasana

Creamy Dreamy Detox Chia Oatmeal

I posted a picture of this recipe on my instagram (@jaxolivia) and I had a ton of people asking for it.

What I love about this recipe is that it has gluten free rolled oats (but you can also use steel cut), chia seeds, pure organic maple syrup, and homemade almond milk. All things that are extremely good for you and extremely detoxifying. This recipe is especially great after a heavy weekend out on the town. The omegas from the chia seeds detoxes your liver, you get an added burst of protein from the almond milk, oats, and chia seeds, it contains valuable fibre, and good sugars, which don’t spike your blood sugar level, but give you some energy for the day ahead. These oats are so creamy, too. It is like eating pudding! I made this batch and had extra, which I stored in the fridge overnight and it was even good cold in the morning. This is definitely a breakfast you can make ahead so that you aren’t scrambling in the mornings to get in something healthy.  If you want to make this for kids and make it fun, you can also add in a cup and a half of fresh blueberries, which will give it a purple colour and add a ton of antioxidants!

Creamy Dreamy Detox Chia Oatmeal

yeild: 2 generous servings
cook time: 10 minutes


1 cup gluten free rolled oats (not the quick cooking kind)
1 1/2 cups water (make sure this is cold water NOT hot)
1 cup homemade almond milk or milk substitute (whatever you prefer)
2 tablespoons chia seeds
2 tablespoons organic pure maple syrup
optional: 1 cup plus 1/4 cup fresh blueberries
Pinch salt
2 teaspoons organic pure vanilla extract or 1 vanilla bean scrape
More optional toppings: additional maple syrup, almonds, walnuts, pepitas, banana slices, 1 cup whey protein


1. Add oats, water, milk, chia seeds, maple syrup, and 1 cup of blueberries to a medium sauce pan or mini pot over medium heat. DO NOT wait for the water to boil before adding oats. For creamiest oats and no overcooking or undercooking, use cold water and cook everything together.
2. Stir to combine.
3. Cook and keep stirring occasionally until the mixture comes to a boil, about 5 minutes. Reduce heat and simmer until the oats have thickened and most of the berries have burst, turning the oatmeal purple, about 5 more minutes.
4. Remove from heat and stir in the vanilla extract (also optional)
5. Scoop in to bowls and add any additional toppings, including protein. Drizzle with more milk if desired and serve!

Meditation and Weightloss

When people think about losing weight, a diet of counting calories, no booze, sweating through biggest loser type workouts, or pounding it out on the treadmill usually come to mind. However, Forbes magazine as well as author and holistic health practitioner Deepak Chopra suggests that meditation can help with weight loss. Now that seems easy, eh?

Chopra described in a Huffington Post article how meditation can cause enough positive change in your brain in just eight weeks to rewire the body’s circuitry, helping you modify your eating habits and other behaviors. Chopra suggests tossing out the old idea that biology is destiny in favor of consciousness as destiny.

Forbes did a study suggesting that meditation can help people control their eating habits and lose weight. Forbes reported on a small-scale study out of UC San Francisco in which researches took a group of 47 overweight women and divided them into two groups. One of these groups received training in “mindful eating” and had 30-minute meditation sessions daily. In the mindful eating sessions women were ‘trained to experience the moment-by-moment sensory experience of eating.’  I don’t know if I could sit through that but the results were positive;  the meditation worked. Women in the meditation group ‘showed significant reductions in their cortisol levels’ (high cortisol levels are a side effect of stress).  And women in the study who experienced the greatest reduction in stress tended to have the most loss of visceral fat (deep belly fat surrounding organs, also a huge cause of cardiovascular issues and high mortality rates).

Dr. Catherine Kerr, a meditation researcher at Brown University, was happy and hopeful about the study’s results. She said, “These findings are consistent with numerous brain studies showing that this practice of attending mindfully to present moment experience brings about changes in brain areas responsible for body sensations, especially body sensations related to hunger and craving (in the brain area called the ‘insula’), the idea here being that daily practice actually trains your brain to help you tune in to your body in a more healthy way.”

There are caveats to this study – it’s only preliminary, and it had a small test group. Also, the difference in the weight changes reported above only applied to the women in the study who were classified as ‘obese’ by their BMI. Overall, there wasn’t a statistically significant difference between the control group and experimental group when it came to weight.  The biggest difference in the groups were the stress levels. But given this study’s consistency with other findings, I think that a bigger scale study would show that the combination of stress reduction via meditation and craving control via mindful eating should work to maintain weight if practiced consistently.

Despite being a Yoga instructor, I personally struggle with meditation. Most types of meditation involve sitting for prolonged periods and calming your mind. This task is next to impossible for me as I am probably at about an 11 on the anxious scale. I find this same problem with most of my clients as well as most people who live and work in a fast paced city. Toronto was recently rated the best place in the world to live, however that doesn’t mean it’s not tough to live here. We work a lot and the restaurants are amazing and fast food is too easy. So, back to what Chopra said, that mindfulness meditation can help for weight loss and is something that can be practiced while sitting as well as while doing your daily activities. The key to mindfulness meditation is to pay attention. That means no multitasking. For example, to practice mindfulness meditation while eating, pay attention to your food rather than reading, talking or watching TV during a meal. Chopra’s method encourages you to taste and enjoy food but to closely watch how much you’re eating and why. Keep your awareness in your body rather than zoning out and then noticing you’re stuffed, again.

Again, I find this problematic. First of all, its not realistic. Most of the time people eat socially, they eat to wind down in front of a tv, relax with their partner, etc. On top of this, most over eaters suffer because they binge due to external factors, which affect them internally.

So, what is the fix? Well, I think that there are two ways to start, lets call this Jac meditation.

  1. Food Diary meditation

Write down every single thing you eat and contemplate (or meditate on) why you are eating it. I have my clients make me food diarys, which include time they ate and why they ate. When you get to the source, you can find out a lot about the motivation. I’ve seen a lot of “I was bored” over the years or “I knew it was there and I had to have it” This point leads me to the next step, why did you have to have it?

  1. External factors, which effect you internally
    Emotional eating is real. When I am on the outs with the love of my life you can bet I will not touch a single bit of food. I am so physically ill from emotion it is overwhelming. The same can be said for stress. If I am stressed about something else in my life, lets say, bills, then all I want is 67 ferrero rocher’s and a huge bowl of buttery popcorn and maybe a trip to the local pub for three orders of fish tacos. Seriously. Who else is with me on this? Back to the point, let’s figure out what’s going on inside that is preventing you from achieving your goals. Stress, anxiety, mental health, eating disorders, body image problems, over eating, they are all real problems. I think the best way to deal with this is not to meditate on it but probably to talk about it with a counsellor, a medical professional who has experience with these sorts of things, or a therapist. You can’t always hash it out with your friends, sometimes you need real help


So, the bottomline – Does meditation help? Maybe. Is it achievable? Also, maybe. But most importantly, I think you really need to dig deep and get down to the issues. Maybe try meditation for the real things going on in your life before you think about food.  Really examine yourself and your surroundings and those who surround you and then let’s talk about your diet. Mental health should always come first. Until then, use common sense and try not to eat until the last blueberry (Monty Python enthusiasts will agree).

Pilates and Fat Loss

Why do you workout? That’s the first thing you should ask yourself before starting up any routine, signing a membership at any gym, Crossfit studio, Lagree, Barre, etc. What do you want to achieve?

So many times clients come to me after joining all these places, which I think is great, but they usually end up injured and frustrated because they are in pain. The first thing I ask them is, well, why did you sign up? Why do you workout? What is your goal? I ask this because for the most part the answer is the same, “I want to feel better,” or “I want to lose weight” or “I want to get in to crazy shape.” That’s all great, but, you have to do it properly.

The number one thing most people overlook when starting a program is safety, adequate progression, exercise modification, and the ability to teach yourself how to adapt to correct movement patterns in order to do all these new trendy programs. Enter: Pilates.

Now look, I am not a preacher and I don’t only ever do Pilates. Sticking to one modality is never a good thing when it comes to fitness, you have to train your body in a number of ways.

Pilates is important to train and maintain your core and pelvic control muscles in order to do high intensity HIIT training without injury to your back and knees. Pilates is all about spine sparing techniques, to get the highest muscular activation with the least strain to the joints, ligaments, and bones of the back. Your core is the anterior (front), lateral (side), and posterior (back) muscle groups around your lumbar spine (lower spine). Ladies, this also includes your glutes. Big time.

Your pelvic control muscles are all the muscles involved in producing and maintaining pelvic tilts for spine sparing powerful movement. So, you have to learn to work these muscles in order to maintain spine health while doing power workouts like plyo (I never recommend plyos but I know everyone is pounding out box jumps and burpees for trend sake lately), and joint impact work like HIIT, Crossfit, and websites like Bodyrock, etc. You have to learn to move well, before you move fast and powerfully. Adequate balance between anterior, lateral, and posterior core is your main goal.

Does this mean Pilates has to be a bunch of boring physio-like, rehab, work that sucks? No. Contemporary Pilates is damn hard and not boring. We don’t just do side leg series anymore. Mix Pilates in to your regular workouts and not only are you doing your joints and body a favor, you are also sweating a up a storm. So, when you ask me, can I lose fat with Pilates? Yes. Pilates mat work is hard! The Reformer is even more difficult and the reason why Victoria Secret models and athletes use it to supplement their fitness regime. Have you ever seen Iza Goulart’s Instagram vids? She is working!

The moral of the story? You don’t need to do 50 burpees and kill your knees and back to burn fat. Try doing a high plank on a stability ball with a leg abduction. Now, your really working. Don’t know what that is? Find out today and try some Pilates.


No Excuses Workout

Sometimes when its -18 outside you can’t get to the gym. Hey, I’m not here to judge, I am here to help you get off the couch even if it means still not leaving your house.

So, instead of flipping through all the Netflix movies you have already seen for the next 20 minutes, do this!! It’s a quick, low impact, glute heavy and will give your metobolism a kick after the holiday season.

Work Rest 30:10 ration (30 seconds work to 10 seconds rest)

Get to it!

Left leg Static lunge
Right leg Static lunge
Plank hold
Plank hold with a leg lift
Side plank dip
Reverse lunges
Plank hold


Raw Healthy Valentines Treats

Guess what? We are a whole week in to January! Wow! You know what that means right? That means we are one week closer to Valentines day! Men, get those flowers, oysters, and champagne ready and women…lets get sweaty! And by sweaty I mean lets get down and dirty in the kitchen and make these heathy Valentines treats for the person who loves you most in this world! They are also completely raw, refined sugar free, dairy free, gluten free, AND chalk full of Superfoods…cherries, raw almonds, coconut, chia seeds, sea salt, the list goes on! You can’t go wrong..they are also SO delicious that I make them year round. Here it is… and I can tell you from experience, they work 


2 cups frozen cherries, thawed
1/2 tsp lemon juice
2-4 medjool dates, soaked 30 minutes
4 tsp chia seeds

1 1/2 cups raw almonds
1/2 cup unsweetened shredded coconut
Small pinch of fine sea salt
8 medjool dates
2-3 tbsp raw almond milk

1/4 cup unsweetened shredded coconut
1 tbsp cherry juice

Prepare the filling by separating the thawed cherries from the cherry juice; reserve juice in a small bowl. Add the cherries to the container of a high speed blender (such as a Vitamix), along with 2 tablespoons of the reserved cherry juice, lemon juice, and the dates (the more dates you add, the sweeter it will be). Blend on high speed for 30-40 seconds, or until semi-smooth. Transfer to a bowl and stir in the chia seeds, then cover and chill in the refrigerator for at least two hours.

In a food processor fitted with the S blade, blend the almonds, coconut, and salt into a fine meal. Add the dates and process until combined. Add the milk and blend for 30 seconds, just until the dough is smooth. Pat dough into a disc and wrap with plastic. Refrigerate for at least 30 minutes.

When both the dough and filling are ready, line a large cookie sheet with parchment paper; set aside. Line a flat surface with parchment paper and sprinkle with raw nut meal. Roll out the dough until it’s about 1/4″ thick. Using a round 2″ cookie cutter, cut out as many cookies as you can and carefully transfer them to the lined baking sheet. Repeat process with remaining dough scraps. When you’ve finished cutting the dough, use a small heart cutter to cut the centers out of half of the cookies (don’t remove the centers just yet) and freeze for 20 minutes. Once the cookies have frozen, remove the heart centers and spread the uncut cookie halves with about 1 heaping teaspoon of cherry filling and sandwich with the cutout tops. Freeze on cookie sheet for an hour, then transfer to an air tight container. Cookies will keep in the refrigerator for up to five days, or in the freezer for up to six weeks. If freezing, allow cookies to thaw for 15 minutes before serving.

Just before serving, stir together the coconut and cherry juice and sprinkle over the exposed jam centers.

Yield: 18 linzer cookies

November Fire It Up Workout!

Keeping with tradition and considering how cold it is outside I decided to put together a quick workout that can be completed fairly easily in any space (even small ones!). If you don’t have a stability ball you can use a bench or chair, you just won’t get the benefit of extra proprioception work.

This is a Pilates/Yoga based workout that will get your glutes firing and amp up your anterior core! It should also help with the recent sub 0 temperatures and snow we had on Halloween! Yikes! Time to get in to fighting shape for the holidays…or at least for the holiday cookies.

Get at it!

Warm up:

10 cat/camel
10 sun salutations (vinyasas)
10 glute bridges

Perform this 2-3x

Healthy Halloween Rice Krispy Treats

Eating healthy on Halloween can be tough. It’s hard not to buy those big bags of candy bars at the store filled with Caramilk, Twix, Kit Kat, all the good ones! One of my favorite treats on Halloween are rice krispy squares. They are so moist and crunchy at the same time! But, marshmallows and a ton of sugar don’t help your waistline at all.

So, instead of loading up on tons of sugar and calories, I’ve got a great recipe for you. It’ll satisfy your sweet tooth, it combines chocolate and peanut butter (you can’t beat that) and you won’t feel like you are denying yourself any treats on the most treat-filled day of the year! Everyone loves rice krispies, they are easy to make, and these ones can be homemade with healthy, organic ingredients and NO marshmallows! What! How does that happen? Oh it does, and its still incredibly satisfying and delicious. So, without further adieu here is my Healthy Chocolate Peanut Butter Rice Krispy Treats!

A healthier version of chocolate-topped peanut butter Rice Krispies treats made without any marshmallows at all.
Recipe type: Dessert
Serves: 16
  • 3 cups puffed rice cereal
  • ½ cup natural peanut butter
  • Pinch salt
  • ½ cup rice malt syrup (honey or agave will also work, but will lend a different flavor)
  • 1 teaspoon pure vanilla extract
  • 250g milk, semisweet or dark chocolate (your choice, or a mix!), chopped
  • 1 tablespoon natural peanut butter
  1. Grease and line an 8×8-inch baking tin.
  2. Place cereal in a large bowl and set aside. In a small saucepan, combine peanut butter, salt, rice malt syrup and vanilla. Heat gently and stir until thoroughly combined and melted.
  3. Pour the peanut butter mixture over the cereal and stir until all the cereal is coated.
  4. Transfer the peanut butter cereal to the prepared tin and spread out evenly. Place a piece of parchment paper on top of the cereal and use another pan, or your hands, to flatten the top.
  5. Place the tin in the refrigerator to set for around 30 minutes.
  6. Near the end of the 30 minutes, place the chopped chocolate and 1tbsp peanut butter in a heatproof bowl set over a pan of gently simmering water (water should be about 1-inch high and the bowl should not touch the water), ensuring no water comes in contact with the chocolate mixture. Stir occasionally until melted and smooth.
  7. Take the peanut butter cereal from the refrigerator, pour the melted chocolate on top and smooth the surface. Return to the refrigerator for another 30 minutes or until chocolate is set.
  8. Cut into squares with a sharp knife, cleaning the knife after each cut.
  9. Store in an air-tight container in the refrigerator; let them warm up to room temperature to soften up the chocolate before serving, if desired.