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4 Chilly Chocolate Treats

Tahini Freezer Fudge


3/4 cup (180 mL) tahini
1 1/2 tsp (7 mL) cocoa
3 Tbsp (45 mL) coconut oil
2 Tbsp (30 mL) maple syrup
Pinch Maldon sea salt


Line standard 8 1/2 in by 4 1/2 in (22 x 12 cm) loaf pan with parchment paper and set aside.

Combine tahini, cocoa, coconut oil, and maple syrup in heatproof bowl and melt over pot of simmering water, stirring to combine. Pour into prepared pan and place in freezer for 30 minutes, or until set.

Slice into squares and garnish with pinch of sea salt. Serve from frozen.

Nutty Cacao Frozen Cream


2 cups (500 mL) roasted and skinned or blanched hazelnuts
15 pitted dates
1/4 cup + 2 Tbsp (90 mL) cacao powder
1/4 tsp (1 mL) ground cinnamon
1/2 vanilla bean, split in half and seeds scraped out


Place hazelnuts in bowl, cover with water, and place in refrigerator, letting hazelnuts soak overnight.

The next day, strain hazelnuts and discard soaking water. Transfer hazelnuts to blender. Add 3 cups (750 mL) water and blend until almost smooth, about 2 minutes, creating hazelnut milk.

Submerge dates in hazelnut milk (in blender) and allow to soak for 10 minutes. Add cacao powder, cinnamon, and vanilla seeds to mixture and blend until fully incorporated and smooth, roughly another 2 minutes. For smoother texture, strain mixture through fine mesh sieve.

Chill mixture in ice cream maker according to manufacturer’s instructions before transferring frozen cream to airtight container. Cover with parchment paper, making sure it touches the surface of the frozen cream, before placing lid on container. Freeze until frozen, about 3 hours, or until ready to serve.

When ready to enjoy, thaw for 20 minutes before serving.

Frozen Banana Ice Cream Truffles


2 ripe bananas, sliced
2 tsp (10 mL) raw honey or maple syrup
3.5 oz (100 g) 70% dark chocolate, chopped
2 tsp (10 mL) coconut oil
1/2 tsp (2 mL) vanilla extract
1/3 cup (80 mL) shredded coconut


Freeze sliced bananas until firm, at least 4 hours and preferably overnight. Place in food processor and add honey. Whirl, occasionally scraping down sides, until puréed and creamy. Using small ice cream scoop, scoop into small balls and place on baking sheet. Freeze until firm, about 1 hour.

Meanwhile, melt chocolate over double boiler. Remove from heat and stir in coconut oil and vanilla until evenly mixed.

Working with one banana ball at a time (keep remainder in the freezer), dip into melted chocolate. Place on new baking sheet and sprinkle with coconut. Place tray in freezer. Continue coating remaining banana balls. Truffles will keep well, frozen, for up to 3 days.

Makes 18 to 20 balls.

Chocolate Dipped Grapes


2 cups (500 mL) red seedless grapes, stemmed
1/2 cup (125 mL) semisweet dark chocolate chips
1 Tbsp (15 mL) honey
2 Tbsp (30 mL) cocoa powder


Wash grapes and dry thoroughly. Melt chocolate chips in saucepan over low heat, stirring continuously (this should take a few minutes).

Remove from heat when melted and immediately stir in honey.

Allow chocolate to cool to room temperature before gently stirring in grapes to coat.

Place chocolate-covered grapes on waxed paper-lined cookie sheet and sprinkle with cocoa. Refrigerate for 1 hour before serving.

Serves 8.


Recipes from


Looking for more ways to cool down this summer? Check out these frozen Canadian-made treats


Top 3 Spring Snacks

We usually lighten up our meals and eat more fresh fruit, vegetables and light snacks during the warmer months. We are getting outdoors and moving, and we simply don’t crave the same warm hearty meals that we did in the fall and winter. So put away the slow cookers and try some of these healthy, homemade snacks. No time to prepare food? Grab some of these quick alternatives at your local Kardish.

1. Sesame-Thyme Rice Crackers 

1/3 cup cooked brown or white rice
1 Tbsp chopped fresh thyme
1 cup sweet rice flour 
2 Tbsp coconut oil
2 tsp gluten-free tamari sauce
1/4 cup water
11/2 Tbsp chia seeds
11/2 Tbsp toasted sesame

In food processor, whirl rice with thyme until finely chopped. Add flour, oil, and tamari, then whirl until mixed. 

Continue to whirl and slowly add water until mixture starts to form a dough. Add 1 Tbsp more water, if needed. Dough should be a moist, glossy ball - not sticky. Add more flour if too sticky. 

Turn into bowl and knead in chia and sesame seeds. Cover with towel to let rest for ten minutes. 

Meanwhile, place baking sheet inside oven while preheating to 375 F (190 C). Cut at least 24-5 inch squares of parchment. Using 1 tsp measure, divide and roll dough into small balls. Working with one ball at a time, place between two squares of parchment. Press down to flatten, then using a rolling pin, roll as thin as possible. Peel off top piece of parchment only. Continue rolling remaining balls. 

Working in batches, place parchment squares on baking sheet. Don't overcrowd. Bake until crackers turn golden and crispy, 3 to 6 minutes. Remove squares to a counter to cool slightly, then peel off parchment. Store in airtight container, at room temperature, for up to 1 week. 

Recipe by Alive Magazine

Quick + Easy Alternatives from Kardish  

  • Mary's Seed Crackers
  • Blue Diamond Nut Thins
  • Sea Snack Toasted Nori 

2. Lemon-Lime Coconut Bursts
3/4 cup toasted almonds
1/3 cup toasted walnuts
2 lemons
1 lime
10 oz pitted Medjool dates, coarsely chopped
1/2 tsp sea salt
1/2 cup shredded unsweetened coconut 

Place nuts in food processor and pulse to finely chop. Using microplane, grate in peel from lemons and lime, then squeeze in juice. Add dates and salt. Whirl until mixture just starts to clump together-mixture should be chunky, not smooth paste. 

Roll into 24 small balls or 12 large balls. Coat with coconut. Store in single layer, in airtight container, and refrigerate for up to 1 week. 

Recipe by Alive Magazine

Quick + Easy Alternatives from Kardish

  • Genuine Health Fermented Vegan Proteins+ Bars 
  • Manitoba Harvest Hemp Heart Bites 
  • Coconut Chips by Prana or Prairie Naturals

3. Frozen Banana Ice Cream Truffles
2 ripe bananas, sliced 
2 tsp raw honey or maple syrup
3.5 oz 70% dark chocolate, chopped 
2 tsp coconut oil
1/2 tsp vanilla extract
1/3 cup shredded coconut 

Freeze sliced bananas until firm, at least 4 hours and preferably overnight. Place in food processor and add honey. Whirl, occasionlly scraping down sides, until pureed and creamy. Using small ice cream scoop, scoop into small balls and place on baking sheet. Freeze until firm, about 1 hour. 

Meanwhile, melt chocolate over double boiler. Remove from heat and stir in coconut oil and vanilla until evenly mixed. 

Working with one banana ball at a time (keep remainder in the freezer), dip into melted chocolate. Place on new baking sheet and sprinkle with coconut. Place tray in freezer. Continue coating remaining banana balls. Truffles will keep well frozen for up to 3 days. 

Makes 18 to 20 balls. 

Recipe by Alive Magazine

Quick + Easy Alternatives from Kardish 

  • So Delicious Ice Cream 
  • Coconut Bliss Ice Cream


The Best Back To School Recipes

Sweet Potato Energy Bites


1 medium sweet potato, peeled and chopped
1 cup pecan halves
3/4 cup rolled oats
1/2 cup pitted dates
2 Tbsp ground flaxseed
1/4 cup honey
Zest of 1 orange
1 tsp allspice
Pinch of salt
1/3 cup dried shredded unsweetened coconut


Place sweet potato in a steamer basket set in a pot with at least 1 in (2.5 cm) of water. Bring water to a boil and steam until sweet potato is fork tender, about 10 minutes. Set aside to cool. Alternatively, you can also boil the sweet potato until tender.

Place pecans, oats, and dates in food processor container and process until finely chopped. Add sweet potato, flaxseed, honey, orange zest, allspice, and a couple pinches salt to container and blend until mixture clumps together.

Using damp hands, form mixture into 1 in (2.5 cm) balls. You should get about 16 balls.

Spread coconut out on a plate. Roll balls in coconut and chill in refrigerator to help the balls firm up. Keep chilled until ready to use.

Chocolate Hummus Stuffed Dates


398 mL can chickpeas, drained and rinsed
1/3 cup cocoa powder
1/4 cup maple syrup
3 Tbsp tahini
2 tsp vanilla extract
12 Medjool dates
1 Tbsp toasted sesame seeds (optional)
3 Tbsp cacao nibs (optional)


In food processor container, place chickpeas, cocoa powder, maple syrup, tahini, vanilla, and a pinch of salt and blend until smooth. Taste and adjust level of sweetness if desired.

Using a knife, slice an opening in dates (without cutting them all the way through into two halves) and remove pits. Gently pry dates open with fingers and spoon in hummus filling. Sprinkle with sesame seeds. If desired, sprinkle cacao nibs onto top of stuffed dates. Transfer filled dates to a small zip-top bag for transport.

Hidden Greens Chocolate Avocado Smoothie 


1 avocado, pitted and flesh removed
2 cups milk-alternative (almond, hemp, etc) 
1/2 cup baby spinach
2 Medjool dates, pitted
2 Tbsp cocoa powder
1/2 tsp vanilla extract


Have all ingredients fully chilled before beginning. Combine all ingredients in blender and purée until smooth and creamy. To correct to desired consistency, thin with more almond milk or water or thicken with ice cubes. Pour into chilled glasses.


Gluten-Free Banana Muffins with Seeded Streusal


Seeded Streusel

1/4 cup raw, unsalted pumpkin seeds
1/4 cup raw, unsalted sunflower seeds
1 Tbsp sesame seeds
1 Tbsp brown rice flour
1 Tbsp coconut sugar or evaporated cane sugar
1/4 tsp salt
1 Tbsp coconut oil, solid, room temperature

Banana Muffins

3 very ripe bananas, peeled and mashed
1 cup unsweetened soy milk or nondairy milk of choice
1/3 cup extra-virgin olive oil
1 tsp apple cider vinegar
1 3/4 cups brown rice flour
1/4 cup hemp hearts
1 Tbsp baking powder
1/4 tsp ground nutmeg
1/4 tsp salt


Preheat oven to 350 F (180 C). Line 12-cup muffin tin with paper liners.

In small bowl, combine all streusel ingredients except coconut oil. Using fingers, cut in coconut oil until fully incorporated and crumbly.

In large bowl, mix mashed bananas, milk, oil, and vinegar until combined. In medium bowl, combine flour and remaining ingredients. Add flour mixture to banana mixture and mix until combined. Divide batter evenly among paper liners. Top each muffin with prepared streusel. Bake for 15 to 20 minutes, until toothpick inserted in centre comes out with just a few crumbs clinging to it. Cool on wire rack. Store in airtight container at room temperature or in refrigerator.


Recipes from


You may also be interested in these healthy lunchbox essentials and 3 healthy chocolate snacks to make as a family. Share your thoughts with us on FacebookTwitter and in the comments below.


Oat & Hemp Pumpkin Spice Muffins

Want a good-for-you, vegan, gluten-free, easy-to-make, festive and flavourful fall recipe to whip up this weekend?

These Oat & Hemp Pumpkin Spice Muffins from our Wellness Ambassador Amy Longard Nutrition might be just what you're looking for. Check out one of our 7 locations to find the majority of these ingredients in our bulk and baking sections.


? 2.5 cups, oat flour
? 2/3 – 3/4 cup, hemp hearts
? 2 teaspoon, baking powder
? 1 teaspoon, baking soda
? 1⁄4 teaspoon, sea salt
? 1 Tablespoon, pumpkin spice
? 1 cup, pumpkin purée (canned or homemade)
? 2 Tablespoon, coconut oil, melted
? 1⁄2 cup, pure maple syrup
? 3⁄4 cup, unsweetened non-dairy milk
? 1 1/2 teaspoon, pure vanilla extract
? 1/3 cup medjool or cooking dates, chopped into small pieces
? 1/4 cup, raw pumpkin seeds, for topping

For directions, head to

Happy baking, everyone! ??


Gluten-Free Dinner Rolls

What's for dinner tonight? We recommend pairing these mouth-watering gluten-free dinner rolls with whatever tasty dish you make.

This #delicious and #glutenfree recipe comes from the Health first Network's Healthy Holiday Magazine. Find Bob's Red Mills' Gluten Free 1-to-1 Baking Flour at a Kardish near you, along with so many more gluten-free baking products and staples.

Ingredients for rolls:

1 Tbsp Olive Oil
½ cup Shallots
½ tsp Sugar
1 tsp Sage
1 tsp Rosemary
1 tsp Thyme
1 cup Warm Water
1 Tbsp Active Dry Yeast
2 Tbsp Brown Sugar
3 cups @bobsredmill Gluten Free 1-to-1 Baking Flour
2 Eggs
1/4 cup Unsalted Butter
1 tsp Kosher Salt
¾ cup Parmesan Cheese

Ingredients for Butter Topping:

3 Tbsp Unsalted Butter
¾ tsp Garlic
½ Tbsp Parsley
Salt and Black Pepper


In a skillet add olive oil and set over medium-low heat. Add diced shallots, sugar, fresh herbs and black pepper. Saute until golden then set aside to cool.

Add warm water, yeast and brown sugar to stand mixer bowl. Mix to combine. Allow to sit for 5-10 minutes.

Add flour, eggs, melted butter, salt and cheese. Turn the mixer to medium speed and mix for 5-6 minutes. Add the cooled Sauté and mix until incorporated. Shape dough into a round and place into a large bowl coated with olive oil. Cover the bowl allowing to rise.

On a floured surface shape into 8 rolls. Spray a 9-inch cake pan with cooking spray. Arrange rolls with one roll in the center and 8 surrounding it. Cover and set in a warm place to rise for 30-45 minutes.

Directions for Butter Topping:

Melt the butter and add garlic, parsley, salt and pepper to taste. Brush roll tops with half of the butter mixture. Bake at 400°F for 20-25 minutes, adding remaining butter mixture halfway through.