Recipes & Random Insights with love, from Rosie

Updated: Feb 6

Rose's Raw Energy Bars- As seen on Potion's IGTV

1 Cup Organic Rolled Oats

1/2 Cup Peanut butter (Sub Sunflower butter or Almond butter)

1/3 Raw Wildflower Honey

1/2 Cup Ground Flax seed

1/2 Cup Dark Chocolate chips or cacao nibs

1 tsp Pure Vanilla extract or scrape the seeds out of 1 Vanilla Bean

1-3 Tablespoons Shelled Hemp Hearts

Optional: Add 1/2 Tablespoon of organic Maca powder

Combine all ingredients into a large mixing bowl. Stir thoroughly. With clean hands, either roll into small ball shapes or roll the "dough" out onto a wax paper lined cookie sheet. Cool in the fridge for 30 minutes-an hour. If the dough is rolled out, use a knife and cut into small squares. These should stay good for about a week.

Yum. Simple and delicious!

Brazil Nut Milk

I love making homemade nut milks and they are much easier to make than you may think! You can use them in smoothies, over granola or cereal, in coffee or tea, or anywhere really that you are wanting to substitute dairy milk. Brazil Nut milk is one of my favorites, it feels luxurious and exotic, but these nuts are relatively inexpensive and have a subtle yet creamy flavor, similar to almond milk, but with a little extra oomph.

Brazil nuts are amazing little things. They are considered a complete protein, meaning that they contain the nine essential amino acids that our body cannot produce on its own. One of the main components of Brazil nuts is the amount of Selenium they contain. Selenium is a powerful antioxidant that fights oxidative cellular stress, and defends our body from chronic conditions like heart disease and cancer, protects the thyroid, and boosts brain and memory function. Selenium is an Essential mineral, which means that it must be obtained through diet. Brazil nuts are also a good source of omega-6 fatty acids, calcium, zinc, iron, magnesium and vitamin B.

You have the option of soaking the nuts for 4 hours-overnight or, if you have a high speed blender you can skip this step. I always soak the nuts, it helps remove any lingering yucky-ness and makes them extra creamy.

Another option is to freeze the nut milk in ice trays and use in place of regular ice in smoothies. This will also ensure that it lasts longer.

This recipe makes about 4 Cups, or you can double the recipe and store the rest in the fridge for up to 5 days.

1 Cup Brazil Nuts

3 Cups Distilled (preferably Alkaline) water

2 Pitted Dates

1/2 teaspoon Pure Vanilla extract or the seeds of 1 Vanilla Bean

1/4 teaspoon or a pinch of Ground Cinnamon (optional, but delicious)

1/4 teaspoon of Pink Himalayan Sea salt

If you soaked the nuts, the next step is to drain the water and discard. Rinse the nuts and then add all of the ingredients above to the blender. Once blended thoroughly, use a cheesecloth or nut milk bag (available on amazon, or health food stores) to strain the milk over a large mason jar or bowl. Always remember to shake well before using!

I really like saving the extra pulp strained from the milk and putting it in the dehydrator. Once the material is dehydrated, you can use the pulp in other recipes such as baking cookies or crackers, or you could even make a homemade body scrub with dehydrated material.

Smoothie Recipe

1 Cup Brazil Nut milk

1 Banana

1 large Tablespoon Honey

1 large Tablespoon Cacao Powder

1 Tablespoon Hemp Hearts



3 Cups Brazil Nut Milk

1 Cup Peaches (fresh or frozen)

1 Banana

2 Tablespoons Honey



With love,



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