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Valentine's Vibes, No Compromises: Enjoy Mood-Enhancing Treats & Keep Your 2024 Goals.

Updated: Feb 13

Love yourself with decadent treats that are better for you!

Love Rock & Roses
"Taking care of your body is an act of self-love that radiates into being able to receive and give love, care, and compassion to others." - Ed Begley, Jr.

Valentine’s Day is often synonymous with indulging in sweets that, while delicious, can be a nightmare for anyone navigating gut health issues. These treats, heavy on refined sugars and processed ingredients, can trigger inflammation, exacerbate leaky gut symptoms, spike blood sugar levels, and even deplete essential minerals. But who says you must compromise your gut health for festive indulgence?

These recipes are more than just delicious; they’re a love letter to your neurotransmitters – those tiny chemical messengers in your brain that play a crucial role in regulating your mood, appetite, and overall well-being. By avoiding gut-disrupting ingredients, you’re not just sparing yourself from potential discomfort; you’re also nurturing your body’s natural ability to produce dopamine, serotonin, and endorphins. These neurotransmitters are key to feeling happy, calm, and content – emotions that are truly in the spirit of Valentine’s Day.

Raspberry Coconut Truffles



  • 1 cup unsweetened shredded coconut

  • ½ cup freeze-dried raspberries

  • ¼ cup coconut oil, melted

  • 2 tablespoons maple syrup

  • 1 teaspoon vanilla extract

  • Pinch of sea salt

  • Dark chocolate (at least 70% cacao), melted for coating


1. In a food processor, blend the shredded coconut and freeze-dried raspberries until finely ground.

2. Add the melted coconut oil, maple syrup, vanilla extract, and a pinch of sea salt. Process until the mixture comes together.

3. Form the mixture into small balls and freeze for about 20 minutes until firm.

4. Dip each truffle into melted dark chocolate, then place on a parchment-lined tray to set.

5. Refrigerate until the chocolate coating is solid. Enjoy these dreamy bites of raspberry bliss!

Chocolate Avocado Pudding

Chocolate Avocado Pudding


  • 2 ripe avocados, peeled and pitted

  • 1/4 cup raw cacao powder

  • 1/4 cup coconut milk

  • 2-3 tablespoons maple syrup (adjust to taste)

  • 1 teaspoon vanilla extract

  • A pinch of sea salt


1. Combine all ingredients in a blender or food processor. Blend until smooth and creamy.

2. Adjust sweetness to taste, adding more maple syrup if desired.

3. Chill in the refrigerator for at least an hour before serving. Garnish with raspberries or a sprinkle

of cacao nibs for an extra special touch.

Strawberry Cashew Cream Tart

Strawberry Tart

Crust Ingredients

  • 1 cup almond flour

  • 1 cup dates, pitted

  • 1/2 cup unsweetened shredded coconut

  • A pinch of salt

Filling Ingredients

  • 1 1/2 cups cashews, soaked for 4 hours and drained

  • 1 cup fresh strawberries

  • 1/4 cup coconut oil, melted

  • 1/4 cup maple syrup

  • 1 teaspoon vanilla extract


1. For the crust, process almond flour, dates, shredded coconut, and salt in a food processor until it forms a sticky dough. Press into the bottom of a tart pan and refrigerate.

2. For the filling, blend soaked cashews, strawberries, melted coconut oil, maple syrup, and vanilla extract until smooth and creamy.

3. Pour the filling over the crust and refrigerate for at least 4 hours, or until set.

4. Garnish with fresh strawberry slices before serving. And if you would like some coconut whipped cream! Or...if you are good with dairy... some whipped cream made from organic raw cream.

Beetroot and Berry Gummies

Beets and Berries


  • 1 cup mixed berries (fresh or frozen)

  • 1/2 cup beetroot juice

  • 1/4 cup water

  • 3 tablespoons gelatin powder

  • 2-3 tablespoons honey (adjust to taste)


1. Puree the berries and beetroot juice together until smooth. Strain through a fine mesh sieve to remove any seeds or pulp.

2. Heat the water in a small saucepan and whisk in the gelatin powder until fully dissolved.

3. Add the berry and beetroot mixture to the saucepan along with the honey. Warm over low heat, stirring until everything is well combined and the honey is dissolved.

4. Pour the mixture into silicone molds and refrigerate until set- about 2 hours.

5. Once firm, pop the gummies out of the molds and enjoy a chewy, fruity treat!

This Valentine’s Day, let’s celebrate love – not just for others, but for our own well-being too. By choosing treats that support health, we’re not only indulging in the moment but also investing in our future well-being.

Here’s to a day filled with comfort, joy, and delectable memories. Cheers to loving your gut and treating it right!


P.S. Check out my free e-book loaded with tips to enjoy life while nourishing your gut:

Author Kelly Greenway Functional Nutritionist
Kelly Greenway FNTP, MRWP

Kelly Greenway is a functional nutritionist based in Sandpoint, Idaho, specializing in gut health, food sensitivities, and holistic approaches to chronic conditions. With a passion for empowering individuals in their health journey, Kelly combines her expertise in nutrition with a deep understanding of the body's intricate systems.

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