canada day “almost raw” maple walnut cups

Happy Canada Day to all my Canadian friends!

We Canadians are funny, we are quiet, polite and unassuming except for a few days a year where we suddenly become crazily and almost obnoxiously patriotic and I LOVE IT. A day where it’s perfectly acceptable to tattoo maple leaves to your face and where ridiculous clothing, that as long as it’s red and white, you’re good to go.


These bites are a celebration of our country’s colours and flavours- red and white with some maple syrup thrown in for good measure. Because what’s more Canadian than maple syrup?

Featuring a maple walnut base with a maple cashew cream filling, there are so much healthy fats going on (you all know how awesome walnuts are) and topped with a few more walnuts and strawberries, well these really show just how amazing simple flavours can be. I tossed the strawberries in a little maple sugar but that’s not necessary if you don’t have any!


The recipe for the filling makes more than you’ll need, so you could double the crust recipe of why not dip some strawberries in it for another red and white (and delicious treat)?


Now, do your patriotic duty and go and make these bites eh?

Almost Raw Maple Walnut Cups (Vegan, Gluten-Free, Refined-Sugar Free)

These cups are rich and creamy and oh-so Canadian! A maple walnut base with a cashew maple filling, topped with strawberries and walnut pieces. Best enjoyed right out of the fridge!

Makes 9 bites.


  • 3/4 cup walnuts
  • 1 tbsp maple syrup*
  • pinch salt


  • 1/2 cup raw cashews, soaked for 2 hours
  • 1/4 cup almond milk
  • 1/2 a frozen banana
  • 2 tbsp melted coconut oil
  • 1 tbsp maple syrup*


  • 1 tbsp finely chopped walnuts
  • 1 tbsp finely chopped strawberries
  • 1/2 tsp maple sugar (optional)

*this is what makes it “almost raw”

Process the walnuts, maple syrup and salt in a food processor until walnuts are chopped small and the mixture sticks together. Press into a mini muffin pan (or a larger one to make larger cups) that is lined with muffin cups or plastic wrap for easy removal. Place in the fridge while you make your filling.

Blend all filling ingredients except coconut oil until smooth.  Then quickly add the coconut oil (you don’t want it to re-harden) and blend until incorporated). Spoon into the cups and place in the fridge for at least 15 minutes

Toss strawberries in the maple sugar. Sprinkle the walnuts and strawberries onto the cups. Now you can freeze for about 30 min or until firm and serve, or just just refrigerate overnight. In the morning remove from the muffin tin and either eat them right then or continue to store in the fridge.


Not going to lie, I had 2 of these for breakfast ;)

I hope you are all celebrating the day like true Canadians- barbequing and drinking in the backyard, maybe even some fireworks are sparklers. And to all my non-Canadian readers, why not pay tribute to our super friendly and polite nation by wearing red and white, order some (vegan) poutine (fries with cheese and gravy), throw “eh?” onto the end of every sentence and drench all your food in maple syrup? All right? Awesome :)

I am submitting this post to Slightly Indulgent Tuesdays,  Allergy Free Wednesdays and  Wellness Weekends!

56 thoughts on “canada day “almost raw” maple walnut cups

  1. Pingback: Almond Maple Tartlets | defloured daily

  2. Such a great Canada day treat! Gotta have maple syrup! I remember making a Canada flag cake when I was a kid. Hehe. Fortunately we had awesome weather here this year – often the fireworks get rained out. But alas, it was a perfect day. Hope it was a fab day for you too :)

  3. These look wonderful Gabby! Good for you for coming up with a nationalistic dish – I am terrible at remembering in time to come up with an idea, create it, test it and photograph it. I usually remember holidays maybe 1-2 days before they happen! and because my birthday is Canada Day, I actually never remember about Canada Day! I’m too wrapped up in birthday plans usually lol. These sound fabulous! I’m glad we’ve connected!

    • Thank you Anna! Don’t worry I’m really bad for that too- this recipe was thought up and made the day before! I was lucky they turned out so well on the first try ;) I have the worst memory for those sorts of things. Of course having your birthday on Canada Day is a legit excuse for being distracted. Happy belated by the way!

  4. Funny, New Zealanders do the “eh” thing too – I’ve heard Canada and New Zealand are quite similar in a few senses. The bbq/drinking in the backyard sounds VERY Aussie too :)

    These look delicious, Gabby, I love anything that involves walnuts and maple syrup – awesome flavour combo for sure :)

    • Haha the “eh” is what the U.S. makes fun of us the most for! That and apparently we say “oot and aboot” instead of “out and about”. I don’t hear it thought ;)

      I’ve heard we’re really similar too! I’ve only met in person a couple New Zealanders but we got along really well! Barbeques are the best!

      And thank you :)

  5. Happy Canada Day! From the looks of these (and the fact that you have had Arrested Development theme parties) you know how to throw my type of celebration! That creamy maple banana filling is killing me right now! Yum!

    Hope you have an awesome holiday! :-)

    • Hahah I will keep that in mind should I ever throw you a party ;) It’s a to die for filling Kristy- I ate some of it right from the blender with a spoon!

      I had a lovely holiday, thank you! I hope you enjoy your upcoming celebrations!

  6. Yum! These look absolutely gorgeous. I don’t get much time for cakes at the moment as my baby keeps me so busy but when she’s a little bit older I’m sure we’ll be going back through all your gorgeous recipes and making them all together. Can’t wait!

    • Thank you! They are a great treat and it only makes 9 small bites so you don’t have to worry about going overboard (I mean unless you eat all 9 in one sitting lol). I wasn’t planning on making anything but then I remembered I had those muffin liners and couldn’t help myself!

  7. These look GREAT! My father’s family is from Canada (Saint John, New Brunswick) and used to have a home *right* on the river, literally. We’d go up there every summer when I was little, and I loved it! I don’t remember eating anything as yummy as these, tho :)

  8. Pingback: canada day “almost raw” maple walnut cups | CookingPlanet

  9. Well, as if we couldn’t be anymore alike, you will die when you see what I’m making for our 4th of July celebration…are you sure we aren’t long lost twins? But these look so good with the maple…yum, such a flavor I don’t use enough! In honor of Canada today, I will surely put on some red and white…Happy Canada Day!

    • I’m so pumped for that post now, I can’t wait to see just how alike we are. I’m seriously thinking we must be though, separated at birth for sure :) I’m glad to hear you’re going to be celebrating your northern neighbours and thanks for your kind words about these! They were a last minute thing and turned out so well!

      Oh. by the way, Better’n Peanut Butter is sooooo good!! I could eat it with a spoon! In fact I have lol. Need to get me some bread so I can have PB and jam on toast :) Also that truebar- holy crap it’s amazing. I am so going to try and replicate it!

  10. Happy Canada Day! These look so delicious! I love maple and walnuts together and the strawberries are the perfect addition to make it fresh and light! ANother gorgeous dish! I’ll have to make these for dessert sooner rather than later :)

    Have a great day Gabby!

    • Thank you, you too! I think you get to be an honorary Canadian for the day ;)

      Thanks for your kind words! I love maple and walnut together too- in my pre-vegan days it was one of my favourite ice cream flavours. I hope you like them if you try them!

      Hope your day is going well! Hopefully the heat isn’t too terrible!

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