Raw Superfood Mint Chip Shake

Spring has officially sprung! Nature is sprouting back to life around us and green is slowly tiptoeing back into view. Speaking of green(s), this smoothie is clearly full of them. But you'd never suspect it because it tastes like a creamy and refreshing mint chip shake. 

Made without dairy, food dye, or anything artificial, you can think of this as a next-level, superfood-loaded version of the popular fast food shamrock shake. 

So instead of ...

  • High fructose corn syrup
  • “Natural” flavors
  • Dairy
  • More sugar
  • Synthetic dyes
  • Preservatives
  • and yes more sugar

This recipe is full of ...

  • Chlorophyll from leafy greens and green superfoods
  • Vitamins and minerals
  • Antioxidants and flavonoids from raw cacao
Plus tons of minty fresh flavor and a creamy texture all from 100% raw, vegan, plant-based goodness


Raw Vegan Mint Chip Shake

The Recipe

Raw Superfood Mint Chip Shake

Serves 1


1.5 frozen banana

3/4 cup ice

1 cup unsweetened plant milk

1 Tbs Dastony stone ground raw cashew butter

Handful baby spinach

1/2 tsp green powder - we used Amazing Grass Supergreens mix but use your fave!

1/4 tsp vanilla

1 drop therapeutic grade peppermint essential oil, or 1/8 tsp organic peppermint extract

1 Rawmio mint Essentials bar chopped

1 tsp Rawmio raw cacao nibs for extra crunch


1. Blend all ingredients except raw chocolate and cacao nibs until smooth.

2. Once blended, add in your cacao nibs and chocolate chunks and blend again briefly for a mint chip effect.


Raw Chocolate Chunk Cookie Dough Bites

If you're the type of person who loves cookie dough more than actual cookies, this recipe is for you. 

Not only do these bites taste like oatmeal chocolate chip cookie dough, but you won't have to worry about a tummy ache since they're completely free of raw eggs, refined sugar, dairy, and gluten.

Made with our best-selling Almond Chocolate Chip Cookie Dough Spread and unsweetened raw Peruvian cacao paste - they’re a perfect healthy treat to enjoy whenever that sweet tooth strikes.
Raw Chocolate Chunk Cookie Dough Bites

The Recipe

Raw Chocolate Chunk Cookie Dough Bites
Makes 9 bites


1/3 cup rolled oats

1/4 cup Rawmio Unsweetened Raw Cacao Paste, chopped into chips/chunks (or dark chocolate of choice)

1.5 Tbs maple syrup

1.5 Tbs coconut oil, melted (if solid)

3/4 tsp vanilla extract

2 pinches Himalayan salt

1 tsp water


1. Stir up your cookie dough spread first to mix all of the chocolate chunks at the bottom of the jar.

2. Chop up your raw chocolate or cacao paste into chips/chunks.

3. Add all ingredients except chocolate chunks to a food processor and mix well.

4. Stir in raw chocolate chunks

5. Form into balls/bites

These store well in the fridge for a nourishing treat anytime.

Healthy Back to School Snack and Lunch Ideas

Healthy Back to School Snacks and Lunches

Looking for some healthy-yet-child-approved back-to-school lunch and snack ideas? 

There's always a lot to juggle during back-to-school season and transitions can sometimes be a little rocky. We hope these ideas will at least help lighten the burden of trying to figure out what to pack for lunch, or feed those hungry bellies when they walk through the door after a long day of learning.

Keep scrolling for a list of some options that are easy to throw together and have already been vetted by picky taste buds. You'll find some ideas for entrees, fruits and veggies, sides & snacks, and better-for-you treats. 

Wishing all parents, caregivers, and kiddos a nourished and energized school year!

Healthy Back to School Snacks and Lunches

Healthy Back to School Lunch Ideas 


Tortilla filled with avocado, sprouts, and cucumber. Add cream cheese or hummus if desired.

Nut or seed butter and jelly sandwich - does your child’s school have a ban on peanuts? Just use a Dastony butter of choice - cashew, almond, or sprouted sunflower make great alternatives. 

Leftover cold pasta salad - easy to eat and not messy

Fruits and Veg

Fresh fruit - berries, kiwi, grapes (again, can be sliced in half to minimize choking hazard), clementine orange wedges, a small banana - pick a few to rotate during the week 

Celery and Sprouted Sunflower Butter with raisins 

Veggie slices - carrots, cucumbers, cherry toms (slice in half for young children at risk of choking)  with a side of raw tahini or hummus as dip 

Sides and Snacks

Sunbiotics almonds (a protein-rich snack loaded with probiotics!)

Healthy Chips - we love Siete - they're grain-free and made with avocado oil instead of canola

Healthy crackers - we love Simple MillsMary’s Gone Crackers, and Hu Kitchen 

Organic yogurt - choose plant-based if dairy-free

Healthy granola energy bars or homemade bliss balls - we love Purely Elizabeth or GoMacro for bars

Seaweed snacks

Raw sprouted nuts and seeds

Garbonzo beans 

Edamame with a dash of soy sauce 

Better-for-you Treats 

Rawmio Chocolate Hazelnut + banana roll up in a tortilla - add some hemp seeds for extra protein and omega fats

Dates with Dastony nut or seed butter filling

Clean cookies - a few great options: Emmy’sSiete, or Hu Kitchen

Quinn Snacks gluten-free Pretzels and Rawmio raw chocolate chunks 

1/2 of a Rawmio Essentials Bar or Sunbiotics probiotic chocolate  

This Strawberries and Cream Shake is Packed Full of Healthy Fats

Strawberries n' Cream Shake with Rawmio Hazelnut Crunch

Pack in your daily dose of heart-healthy fats in the form of a delicious, refreshing strawberry milkshake. Who could possibly refuse?

This recipe features three incredible sources of plant-based omega fatty acids: chia seeds, hemp seeds, and cold-pressed flaxseed oil. Omega fats are critical for the health of our nervous system, our brains, and our hormone levels. They're also an important beauty nutrient, helping to keep our skin hydrated and reduce overall inflammation. Thanks to whole coconut butter, this recipe also features lots of medium-chain triglycerides (MCT oil) - an important fat for the brain and for a balanced metabolism.

Don't forget the Rawmio Hazelnut Crunch on top. Its combo of coconut-sugar-sweetened hazelnut butter with crunchy hazelnuts and cacao really adds another dimension of flavor and texture.

We hope you enjoy!

Rawmio Hazelnut Crunch Spread

The Recipe

Strawberries and Cream Shake with Hazelnut Crunch Drizzle

Makes 1 serving


1 generous cup oat or coconut milk

1 cup frozen strawberries

1 heaped tbs Dastony coconut butter

2 tsp honey

1 tsp chia seeds

1 tsp hemp seeds

1 tsp flax oil

1/4 tsp vanilla extract

A few ice cubes


Blend until smooth. Top with a general spoonful of Rawmio Hazelnut Crunch

Boost Your Gut Health with this No-Bake Lemon Raspberry Cheesecake

No Bake Vegan Lemon Raspberry Cheesecake
Probiotic-rich foods are one of the most important things we can consume. After all, the gut is home to around 70-80% of our body's immune system in the form of an army of friendly microflora – there are trillions of beneficial bacteria living in a healthy gut. The benefits of consuming probiotics reach far and wide - they promote more complete digestion, help eliminate indigestion and stomach bloat, and keep unhealthy bacteria in check so we're less likely to fall ill, to name just a few. 

And if you're looking for a dessert that's friendly on digestion this is it - a dairy-free, gluten-free, refined sugar-free, nutrient-rich cheesecake that contains a generous amount of gut-friendly probiotics from cultured coconut yogurt and Sunbiotics organic probiotics to help replenish the digestive system. It also contains healthy fats from whole coconut butter to stabilize blood sugar, and contains very minimal sugar in general - there's just a little over ¼ cup maple syrup and seven dates in the entire cake.  The texture is decadent (so silky and rich!), the flavors are refreshing (lemon! Berries!), and eating a slice (okay, maybe two slices...) won't weigh you down or get in the way of your sunny springtime adventures. 

We hope you end up sharing your own cheesecake masterpiece with friends and loved ones this spring!

The Recipe

No-Bake Lemon Raspberry Cheesecake

Makes 1, 6” x 2-3/4” springform pan

Filling Ingredients

1.5 cups cashew nuts, soaked
1 cup unsweetened Natural COYO

1/2 cup melted Dastony Stone Ground Coconut Butter (not coconut oil, use whole coconut butter)

1/4 cup + 1 Tbs real maple syrup

1 inch of vanilla bean – the whole pod*

Juice of 1 lemon – about 1/4 cup

3 drops therapeutic grade lemon essential oil ** (or use the zest from one organic lemon)

½ cup fresh raspberries

Crust Ingredients

3/4 cup walnuts

1/2 cup blanched almond flour

7 medjool dates

1 tbsp of coconut oil, melted

1 tsp lemon juice

1/8 tsp salt
Topping (optional but a nice touch) - Rawmio Raw Chocolate Hearts

*if you do not own a high-speed blender, scrape the vanilla beans from the pod as the pod itself may be a
a bit too tough for the blender to break down fully.

**use therapeutic grade, organically produced lemon oil ONLY. Not all EO is of the same caliber, and
most are not safe to ingest.



1. In a blender or food processor, pulse ingredients together until they break down and bind together. You'll
want to be able to take a spoonful, squish it together, and have it hold its shape. Make sure all of
the dates are broken down as they are what help bind the crust.

2. Scoop crust into the bottom of a springform pan, and press evenly along the bottom only.


1. Soak cashews for at least 4-6 hours to soften. They can also be soaked overnight to prep for the next
day. Drain and rinse thoroughly after soaking.

2. Combine all ingredients except lemon oil and coconut butter in a blender carafe (preferably high speed
like Vitamix or Blendtec) and blend on a medium-high setting until very smooth – about 30 seconds.

3. Add gently melted coconut butter and lemon oil and blend again. The reasoning for adding these last is
the heat generated from blending may alter the flavor of these two ingredients. Adding the coconut butter
last also helps give the filling a more fluffy consistency.


1. Pour filling over crust in a springform pan

2. Take fresh raspberries and place them on top of the filling, then with clean fingers or a utensil carefully push
them down into the filling so that they are completely submerged.

3. Place cake in the fridge to set for at least 1 hour. Store leftovers in the fridge. Cheesecake may also be
frozen but should be left to unthaw before serving for best flavor and consistency

These Raw Chocolate Hazelnut Truffles are Rich, Decadent and Guilt-Free

Do you find yourself craving a dark chocolate fix on the daily? If so then being able to whip up your own drool-worthy chocolate confections at home can be a life saver. And it doesn't have to involve complicated steps or ingredients. In fact, you can make a batch of decadent raw chocolate hazelnut truffles with only 4 main ingredients. Yes, only 4!

These truffles can be made with any of your favorite Rawmio raw chocolate Essentials bars - orange, mint, 70% dark, 85% dark, or Keto. The steps involve finely chopping the chocolate bars, then gently melting the pieces together with Rawmio Chocolate Hazelnut Spread until liquid, stirring in some coconut milk and a dash of vanilla (and Himalayan salt if you like), then letting the mixture set for just a few minutes in the fridge to firm up. Once it begins to harden you can use a tablespoon, cookie scoop, or melon ball scoop to form your truffle mixture into balls.

This recipe makes 1 dozen truffles, so store any extras in the fridge or freezer so you always have a little somethin' to sink those teeth into when the late-night chocolate cravings hit.

The Recipe

Raw Chocolate Hazelnut Truffles

Makes roughly 1 dozen 


7 Rawmio Essentials bars, chopped finely
2 tbs Rawmio chocolate hazelnut spread - either Toasted Hazelnut or Chocolate Hazelnut
1/4 cup coconut cream
1/4 tsp vanilla extract 
a pinch of Himalayan salt (optional) 

1/4 cup raw cacao powder (for coating)


1) Start by chopping chocolate Essentials bars into very small pieces - the more finely chopped the chocolate the quicker it will melt.

2) Using a double boiler method, melt the chocolate pieces together with the Rawmio spread in a heat-safe bowl, being mindful not to overheat.

3) Stir in your coconut cream, vanilla, and optional salt, stirring gently until well combines.

4) Cover and let the mixture set in the fridge for 1 hour to harden.

5) Use a small cookie scoop, melon ball scoop, or a tablespoon to make tablespoon-sized balls. Roll the balls in between the palms of your hands until evenly formed (or close to it). Sprinkle some cacao powder on a plate and roll your finished truffles in it to coat them. You can also use hemp seeds, cacao nibs, or crushed hazelnuts for another alternative. 

Store in the fridge for several weeks or freezer for up to a month Enjoy! 

Valentine's Day Raw Chocolate Avocado Mousse

Valentine's Day Raw Chocolate Avocado Mousse

This Raw Chocolate Avocado Mousse is not only a great option for a special V-Day treat, but it's also one of the easiest and tastiest dessert recipes imaginable perfect for just about any time - especially if you're a lover of all things dark chocolate. This creamy and rich chocolate mousse leaves nothing for want. Yes, it's made with superfood-status ingredients like fresh avocado and our 70% dark raw chocolate bars, but it still manages to excel in the decadence department with its creamy, rich texture and impressive flavor that truly is like a traditional chocolate mousse - only without the refined sugar, whipping cream and eggs.

We know what you're probably saying - "Stop right there. You said avocado?" Yep, you heard right!

Before you start visualizing a bowl of chocolate-flavored guacamole, hear us out.

Avocados may be delicious in savory recipes - but their richness, creaminess, and naturally buttery texture are all qualities that are completely dessert friendly-too. Avocados are what make this chocolate mousse smooth, thick, pudding-y, and completely decadent. And thanks to this versatile green fruit (yep, avos are a fruit!) this recipe is also loaded with healthy fats, fiber, and plenty of vitamins as well.

And the health benefits don't end there. Since this mousse is made with raw cacao and raw chocolate, it's also packed full of antioxidant flavonols and magnesium as well, two nutrients that support a healthy cardiovascular system, so you can nourish your physical heart while you express your love.

Valentine's Day Raw Chocolate Avocado Mousse

The Recipe

Raw Chocolate Avocado Mousse

Serves 4

3 medium avocados - make sure they’re soft but not overripe
2/3 cup raw cacao powder
1/2 cup maple syrup
1/2 cup coconut cream
3 70% dark raw chocolate Essentials bars, melted *Leave a few sections out to chop and sprinkle on top
1/2 tsp vanilla extract
2 large pinches Himalayan salt


1. Using a double boiler method, gently melt the 70% raw chocolate by breaking apart the bars and placing it in a heat-safe bowl over hot water. Be sure to leave out a few sections to chop and sprinkle on top for garnish.

2. Place all ingredients in a food processor or blender, and blend until smooth and mousse-like. If using a blender place your liquid ingredients in the blender first to help the blades catch. Add a splash more coconut cream if needed. 

The Ultimate Keto Hot Chocolate Recipe (Less Than 1 Gram Sugar per Serving!)

The Ultimate Keto Hot Chocolate

One thing is for certain, you don't have to be following a strict keto diet to enjoy this delicious, antioxidant-packed hot chocolate recipe. Yes, it may contain less than 1 gram of sugar per serving (say what?!) all the while not compromising on sweetness, creaminess, and sheer decadence - but anyone can enjoy this recipe, including those who simply want to find creative ways to cut down on sugar without giving up their favorite treats.

This hot chocolate recipe is made with a combo of unsweetened almond milk and coconut cream to give it that perfect creamy texture without the use of dairy, raw cacao powder instead of processed cocoa powder for a more nutrient-rich option, monk fruit sugar to sweeten (a zero sugar, plant-based sugar alternative), and Rawmio's new keto-friendly raw chocolate hearts to give it even more dark chocolate flavor and added richness. You will not regret curling up next to the fire with a mug (or two!) of this yummy hot chocolate on a chilly winter's day. 

The Ultimate Keto Hot Chocolate Recipe

The Recipe

The Ultimate Keto Hot Chocolate

Serves 1


12 oz unsweetened almond milk

1/4 full-fat coconut milk (coconut cream)

6 Rawmio Keto Raw Chocolate Hearts

2 Tbs raw cacao powder

4 tsp monk fruit sugar (or erythritol or both)

1/4 tsp vanilla extract

Dash Himalayan salt

Optional: a dash of cinnamon, cayenne or extra cacao powder (or all three) over the top before serving. 


1. Blend all ingredients except raw chocolate hearts until well-mixed. 
2. Pour mixture into a saucepan over medium heat. 
3. Add keto raw chocolate hearts to your pan and let them melt while stirring continuously. Heat to the desired temp and enjoy! 

Satisfy Your Candy Craving with These Salted Raw Keto Chocolate Covered Stuffed Dates

Raw Chocolate Covered Stuffed Dates

We've all been there, those days when that sweet tooth just won't let up. Instead of fighting the cravings with all the will power one can possibly muster, why not replace the not-so-ideal stuff with nutrient-rich, whole food alternatives? 

Such as this recipe right here:

Gooey Medjool dates stuffed with creamy raw cashew butter and crunchy brazil nuts wrapped in a low-sugar, keto-friendly dark chocolate shell. These seriously taste like a candy bar, but they're secretly plant-based and healthy. Use whatever nut butter tickles your fancy. If you're not opposed to peanuts, peanut butter would also be great combined with the cashew butter for an even more Snickers-like effect. Or sub in chopped peanuts for the brazil nuts. It's completely customizable. We used our new Keto raw chocolate Essentials bars to cut down on the overall sugar of this recipe, and because they taste amazing. Instead of actual sugar or stevia which can leave a strange artificial aftertaste, these bars get their natural sweetness from clean, plant-based sugar alternatives: organic yacon root and monk fruit-infused erythritol. You'd never believe they're sugar-free!

This recipe is the perfect example of an easy treat you'll be grateful to have stashed in the fridge during your next sweet-tooth emergency.
Raw Chocolate Covered Stuffed Dates  

All you need is:

12 Medjool dates - the larger and gooier the better
2 handfuls of chopped raw brazil nuts (or peanuts!)
1 tsp raw coconut oil
Coarse Himalayan salt or flaked sea salt for sprinkling
1) De-pit your dates and place aside. 
2) Take 2 Keto Essentials bars, break them into pieces, and add to a heat-safe bowl with 1 tsp coconut oil. Melt using a double broiler method (a small metal bowl partially submerged in hot water works great)
3) Take your pitted dates and stuff them with raw cashew butter and chopped brazil nuts.
4) Stick a toothpick through the stuffed date, and roll it around in your melted chocolate until evenly coated, then set aside on a small parchment paper-lined baking sheet, or plate. Sprinkle with flaked salt. 
5) Repeat steps until all dates are done, then place in the fridge or freezer until chocolate hardens. Store in the fridge for up to 2 weeks, or freezer for a number of months. Enjoy! 

What is Cacao, And is it the Same as Chocolate?

Cacao vs. Chocolate - what's the actual difference

If you follow along with wellness trends and love to geek out on all things nutrition (like us!) then you’ve likely heard about the health benefits of eating dark chocolate. You may have even heard a health expert or two recommend chocolate with a high percentage of cacao  - say  70-80%. Maybe you’ve wondered what that cacao % actually means. Or maybe you're not quite sure what cacao is to begin with, not to mention why you should be eating it. This blog is for you.

To put it simply, cacao is the base ingredient of all chocolate - without it, your favorite chocolate bar could not exist. But chocolate bars aside, cacao actually has a deep and rich history in ancient pre-hispanic cultures along the Yucatán such as the Olmecs, Maya, and Aztec people. Not only was it consumed as a food source, but it was also used as currency, as medicine, and in sacred ritual. The term “cacao” comes from the Olmec word “ka-ka-w”. Its scientific name is Theobroma cacao, which translates to "food of the gods” in Greek.

So what is cacao exactly?

The cacao tree is a tropical plant native to Central and South America. It produces pods about the size and shape of a football, and inside the pod is fleshy, zesty tasting cacao fruit. Inside of the fruit lies the coveted seeds aka cacao beans. While both the fruit and the seeds are edible and have been enjoyed for centuries, only the seeds are used to create modern chocolate. Once harvested, these “beans” are fermented, dried, ground into a paste, sweetened (or not), and used to create chocolate treats of all kinds. The fermented beans can also be processed into cacao powder, or broken into smaller “nibs”, which are often found online or at health foods stores.

Why should we eat it?

Cacao is a true superfood, containing even more antioxidants than fellow nutritional powerhouses like blueberries, pomegranates, and green tea, not to mention a wealth of trace minerals like magnesium, iron, and calcium. Cacao’s rich supply of flavonoids also makes it an excellent food for cardiovascular health, and the higher the percentage of cacao in the chocolate, the more flavonoids it will have. Cacao also contains unique compounds such as anandamide and phenylethylamine (PEA) which stimulate endorphins and other happy brain chemicals like serotonin. Yes, cacao bliss is a real thing.

How to enjoy cacao

To get the most authentic experience, choosing raw cacao is the best way to go. This ensures you get the most health benefits, and you also get to taste the various flavor complexities and nuances of the cacao bean itself. Enjoy raw cacao in:

Rawmio chocolate treats - no additional prep needed, just enjoy your little taste of raw chocolate bliss! Our unique nib-to-bar stone grinding process helps preserve the unique health benefits and properties of the cacao.  

Raw cacao powder  - use it as you would unsweetened cocoa powder for a less processed, more nutrient-rich option. It works well as a 1:1 sub for cocoa powder in brownies, cookies, or in hot chocolate. Cacao powder can also be used in savory recipes like chili or stews to add extra nutrition and an amazing depth of flavor.  

Raw cacao nibs - sprinkle them on smoothie bowls or any other dish you’d like to add a pop of intensely dark chocolate flavor and crunch. Nibs are simply broken cacao beans and the flavor is deep and fruity with a slightly bitter aftertaste similar to coffee beans.

Cacao butter - this is the pure oil expressed from cacao beans. It is wonderfully aromatic and sweet-smelling. This luscious butter is responsible for chocolate’s signature melt-in-the-mouth texture. This is a great ingredient to have on hand if you want to channel your inner chocolatier and make authentic chocolate right at home.