Chocolate Coconut Date Bites

Chocolate, dates and coconut packs a mid-afternoon gluten free punch

Love chocolate? So does our publisher. In fact, satisfying her sweet tooth was the impetus for a kitchen experiment that led to this delectable creation: chocolate coconut date bites. With just three pantry staple-ingredients, these sweet treats can be whipped up in no time (and they’re gluten free!). Pack them up for a mid-afternoon pick-me-up at work, a post-gym treat or use as an alternative to packaged energy bars on long training rides or runs.

The Health Benefits

Coconut is an excellent source of fibre and despite its sweet taste, is low in sugar. It’s also a great source of potassium and contributes to better bone health by improving the body’s ability to absorb magnesium and calcium. Dates are rich in dietary fibre and are a great source of iron, potassium and B-vitamins.


1/2 to 1 cup of milk chocolate chips (we used Hershey’s Chipits, semi-sweet work best), adjust to taste

30 dates (we like Natural Delights’ Medjool Dates)

2 cups of unsweetened coconut (medium desiccated)


Pit and chop dates.

Bring one (1) cup of water to a boil in a medium saucepan.

Put dates into boiling water and reduce temperature to medium. Stir and mash dates until water is absorbed, flesh is broken down and mixture has a tar-like consistency.

Remove mixture from heat and add chocolate chips. Stir in until melted and well mixed.

Add in coconut and stir well to combine.

Let cool until you can comfortably handle mixture. Roll/form 1-2 tablespoons of the mixture into round balls. Place completed balls onto a baking sheet lined with parchment or wax paper.

Chill in fridge for at least an hour. Bites will firm up and can be transferred to a plastic baggie, glass mason jar or Tupperware container. Makes about 30 balls.




Race Reviews

Race reports from running races, triathlons, duathlons, adventure races, obstacles runs, bike races and more!


rj in the Rockies at the Canmore Half Marathon

If a scenic course that follows a beautiful route isn’t enough to convince you to run the 21st annual Canmore Rocky Mountain Half Marathon then perhaps the fact that funds raised by the race will support CAUSE Canada’s essential health and education programs will be the push you need. This well organized and established family-friendly event happening September 11, 2016 features something for everyone, with half marathon, 10km and 5km distances to choose from.  The half marathon and 10k events do have time restrictions and therefore walking is not recommended. Race walkers welcome, however there will not be a separate start time.   The Half Marathon course is a combination of asphalt and high quality gravel with several short climbs and winding paths and features a gradual incline and then decline of roughly 45m through the last half of the course. There are six water stations on the half marathon course. Due to time restrictions however it is not recommended that the half marathon be walked, although race walkers are welcome.   The beautiful 10k course is appropriate for both beginners and expert runners/walkers. Beginning in the middle of historic Canmore the10km loop will bring runners through town and out along the Bow River, revealing stunning views of Ha Ling Peak and the Three Sisters. Fast and flat, this trail course is quite flat with no significant change in elevation. There are three water stations on this race course.   Appropriate for all running levels, the 5km course is fast, fun and set in the middle of beautiful Canmore. This course is quite flat with no significant change in elevation. Due to the increase in runners, the course cannot accommodate bikes, strollers, or wheelchairs (or any other wheeled vehicle), but walkers are welcome.   Participants can also run for a CAUSE, as funds raised from the race will support CAUSE Canada's essential international development programs supporting mothers and their children in hard-to-reach villages in Africa. Support will come in the form of assistance with education, health, and nutrition programs for disadvantaged children in Guatemala, Honduras, and Sierra Leone. For those wanting to give a little more, the option to have your very own pledge page is also available.   So if a race with stunning views, minimal elevation, great support and fun, with an outstanding charity attached is what you are ready to tackle this fall, be sure to register online before June 15th to take advantage of Early Bird prices!