No Bake Superfood Brownies




"Indulge in the best no-bake brownies, brimming with healthy fats, fiber, and protein from an array of nuts, dried fruit, and chia seeds. 


These superfood brownie energy bars are not only vegan, gluten-free, and naturally sweetened but also boast the irresistible fudgy taste of traditional brownies!


 Imagine the magic that happens when healthy nuts, dates, and cocoa powder unite—resulting in these delightful, no-bake brownies that are both vegan and gluten-free. 


Packed with superfoods, they're impossible not to love and perfect for a nutritious treat or afternoon snack.


 Store a batch in the freezer for those chocolate cravings, and trust me, you won't be disappointed by their slightly crunchy, perfectly sweet, and absolutely delicious flavor.


 Now, what exactly are 'superfoods'? While scientifically, there's no official category, the term is a nod to ingredients exceptionally rich in nutrients like healthy fats, antioxidants, vitamins, minerals, fiber, and protein. 


Examples include leafy greens, berries, legumes, avocado, fish, nuts, seeds, and more. Can you guess what makes up these amazing no-bake brownies?"




For the bars:

1 cup packed pitted Medjool dates

1/4 cup raw walnuts

1/4 cup raw pecans halves

1/2 cup shelled pistachios, divided

1/4 cup unsweetened finely shredded coconut

1 tablespoon chia seeds

3 tablespoons unsweetened cacao powder (or cocoa powder)

1 tablespoon melted virgin coconut oil

1 teaspoon vanilla extract

1/4 teaspoon sea salt

1/4 cup dried cranberries (or dried cherries or goji berries)

1 tablespoon warm water, if necessary

For the topping:

2 ounces dark chocolate bar (vegan, if desired)

To garnish:

1 tablespoon shelled chopped pistachios

1 tablespoon dried cranberries, cherries or goji berries

1 tablespoon chopped pecans

Maldon sea salt 0r coarse Sea Salt for sprinkling on top



Add dates, walnuts, pecans, only ¼ cup of pistachios to the bowl of a food processor. Process until chunky. 

Next add in unsweetened shredded coconut, chia seeds, cacao powder, coconut oil and vanilla extract. Process again until mixture is chunky and slightly clumping. If mixture is dry, add 1-2 tablespoons of warm water.



Next add in remaining ¼ cup pistachios and dried cranberries and pulse again a few times until pistachios are slightly chunky. Add mixture into a 8x4 inch loaf pan lined with parchment paper, pressing evenly towards the sides of the pan.

Add dark chocolate to a small saucepan and place over low heat until melted. You can also microwave in 30 second increments, stirring in between until chocolate is fully melted and smooth. 

Pour over the bars, tilting pan so that the chocolate covers the bars evenly. Garnish the bars with 1 tablespoon of the following: chopped pistachios, dried cranberries, and chopped pecans. Place bars in the freezer for 20-45 minutes to harden.

Once ready to serve, sprinkle with Maldon sea salt then cut into 8 squares. Store safely covered in the freezer for up to 1 month. Enjoy!


Yours In Health and Happiness,


Penny Welke


Healthy & Wholesome LLC



Ready to Reclaim Your Health?

Functional Medicine Health Coaching, focusing on Your Hormones and Gut Health



Are you approaching the age of 40? Or maybe 40 is in your life’s rearview mirror. As we age, our bodies change thanks to hormone shifts and significant changes in our gut health.


Do you often feel sluggish, unmotivated to eat healthy foods, and discouraged as the number on your scale increases? Do you wish you had a nutritional coach by your side at the grocery store so you could understand food labels, making the wisest choices to stock a healthy fridge and pantry?


As a functional medicine health coach for both men and women, I work one-on-one with my clients to set health goals and transform their lives. Through mentoring and support, I walk alongside those on a health journey to become the best version of themselves, cultivating and creating healthier lifestyles.

What is Functional Medicine?

Functional medicine is a holistic approach to well-being. It’s the practice of patient-centered wellness, not disease-centered care. That means you and I work together to identify the root cause of your symptoms. We don’t just treat symptoms, but dig deeper to find out what your body is reacting to.


Think of it this way. Everything in the body is connected, as God created us to be a complex system. That means all symptoms have a root cause. The leaf of a tree is affected by the health of the branches, trunk, roots, soil quality, and water supply. There are a lot of factors going on, in, and under that tree that affect the leaves. The same is true of our bodies. We can’t separate body parts, organs, or systems and think they function independently.


Is an unhealthy gut possibly instigating your joint pain? Are nutrient deficiencies causing mood swings? Your migraines could be caused by food sensitivities, gluten allergy, hormonal balances, vitamin deficiency, or magnesium deficiency.


Functional medicine implements a holistic approach to your overall health through:

  • Food that fuels your body, balances your hormones, and heals your gut
  • Quality sleep
  • Strategies to reduce stress
  • Fitness you enjoy
  • Removing toxic chemicals from your environment
  • Offering individualized guidance and support in implementing therapeutic plans, addressing barriers
  • Working through day-to-day challenges that arise as clients continue on their journey toward health and well-being
Cultivating Takes Time

When I work with my clients, it benefits them to approach their health like we might approach gardening.


Gardening requires attention and time to tend to what’s been planted. Till, cultivate, plant, water, weed, sunlight, and harvest.


Growing health isn't dramatically different; after all, we can't 100% control the outcome or always eliminate disease, but we can set aside time to work on our health.


Much like growing a garden, good health doesn’t happen overnight. It takes time. It takes effort. It takes the right tools.

To cultivate wholehearted healthy living, I give my clients lots of tips and areas to focus on, leveraging the likelihood that good health will grow for generations.


Tips like:


●  Pass down a belief that you and your family have what it takes to grow health. If disease runs in your family like dandelions in my yard, there's always a chance adding a healthy diet and activity could improve your family's risk for disease. And even if you don't outrun it, you'll be role-modeling habits that over time might make a tremendous difference in the lives of your kids.


●  Set obtainable goals. If the idea of walking an hour a day is overwhelming, there's little likelihood you'll meet that goal. Start small, work that goal, then add another. Each time you succeed at reaching a small goal, you'll be motivated to push toward another. Whether it's encouraging your family to taste two new vegetables a week until you find several you like or buying smaller-caloric beverages, each little habit can provide the mulch you need to enrich healthy living.


●  Believe in abundance and foster an environment where there are healthy options. There's a water pitcher in the fridge. Your shoes are laced up for walking. You have a "can do" attitude. Create an environment where the fruit bowl and vegetables are on the counter for the kids when they come home instead of chips or candy. And when on a strict budget, you can still eat healthy (like cooking a pot of lentil soup) instead of turning

to cheap and processed foods. Much like the idea that a tiny seed can grow a lot of food, several small habits can grow good health.

Benefits of Working with Me

As a functional medicine health coach, I’m passionate about getting to the root cause of your health issues.


I love working with individuals or couples who know it’s time for a change in their life and household. No two bodies or health journeys are the same. There’s no “cookie cutter” approach for functional medicine. You and I will work together to create a plan just for you. A plan that gives you choices.


We will pursue your overall optimal health through:

  • Lab testing
  • Educating and helping you understand your doctor's plan of care
  • Nutrition plans
  • Motivation using positive psychology techniques
  • Tools and accountability
  • Guidance through dietary changes, supplements, exercise, and lifestyle choices


Perhaps you feel a nudge that it’s time to do something for yourself and you’re ready to reclaim your health! Allow me to guide you on this challenging, life-changing, triumphant, and beautiful journey.

Good health is integral to self-care, quality of life, and longevity. Let’s find balance in all areas of your health — physical, spiritual, mental, and emotional to make a difference in living a happy, vibrant, and long life! Just the way God intended for you to live!