6 ingredient Chocolate & tahini protein bites

Being a nutrition therapist ‘in training’, I’m always looking for ways to max the nutrients in everything I eat! So when I want to nibble on something sweet after dinner, I like to have something like these chocolate treats in the fridge that are full of protein, fibre, vitamins, and minerals.

That’s not to say I don’t ever eat cake or biscuits, but I try to limit the amount of low-nutrient, high-sugar food that I eat.

Obviously, Medjool dates are naturally high in sugar, but they are also a good source of iron, calcium, magnesium (for nerve and muscle function), and copper (for bones, blood vessels, nerves, and immune function).

Fibre can help slow down the digestion of sugars, reduce blood glucose spikes, and provide longer-lasting energy from the food you eat. So, natural date fibres and the addition of cashews should help regulate the blood sugar response.

Tahini works well with chocolate and contains copper, selenium (which supports immune and thyroid function), and calcium, which can be a good alternative to dairy for vegans.

Dark chocolate and cacao are rich in flavonoids—antioxidants that can reduce oxidative stress and inflammation in the body (the same for dates!)., potentially supporting heart health. Cashews provide protein and healthy fats to support the cardiovascular system, plus iron and zinc for energy and immune function.

ingredients

Makes one 20cm x 20cm tray

• 170g toasted cashews, toasted, incl 20g for topping 

• 6 tbsp cacao powder 

• 4 tbsp bone broth protein powder (Plant Paleo) 

• 2 tbsp tahini, plus 2 tsp for topping 

• 20 Medjool dates, pitted

• 150g dark chocolate 

  method

• Line a 20cm square baking tin with parchment paper.

• Add the cashews (reserving 20g for the topping), cacao, protein powder, and 2 tbsp tahini to the food processor. Blitz, and then start adding the dates one at a time so they don’t clog the mixer.

• Mix for 1-2 minutes until it has a sticky, crumbly texture—you should be able to pinch a bit between your fingers and roll it into a ball.

• Tip the mixture into the lined baking tin, flattening it with a spatula or cake slice. Press firmly into the tin.

• Melt the chocolate in a bowl in the microwave. I usually do 1 min on 600W and repeat until melted. or you can use a Bain Marie

• Pour over the chocolate and spread evenly by gently tipping the tray from side to side or use a baking spatula for thicker chocolate.

• Drizzle the extra teaspoons of tahini over the chocolate, and then draw squiggles with a spoon. 

• Spread the remaining cashew pieces over the top and then put them in the fridge for at least 30 min to set.

dark Chocolate & Walnut date bark

When you have a sweet tooth, but you dont want to eat empty calories - this is your answer! My chocolate and walnut date bark is packed full of nutrients and hits the spot after dinner when you have a little sweet craving.  And I've even added some protein powder to make this treat more nutritious and satisfying! 

Walnuts are full of antioxidants and anti-inflammatory fats such as omega 3, which can support heart and brain health, whilst dates contain polyphenols and fibre to keep your gut microbes happy. Dark chocolate is rich in plant compunds called flavonoids, which have powerful antioxidant properties, and can help improve heart health and cognitive function. 

So, what are you waiting for? Forget Cadburys; get these ingredients on your shopping list!

Ingredients

• 150g walnuts or any toasted nuts you prefer

• 4 tbsp cacao powder 

• 2 tbsp protein powder (I used Plant Paleo) 

• 1 tbsp chia seeds

• 1 tbsp flaxseeds

• 1 tbsp coconut oil

• 16 Medjool dates, pitted

• 100g dark chocolate (I like 70% or above)

Method

• Line a 20cm square baking tin with parchment paper.

• Add all the ingredients, except the dates, to a food processor and blitz for a few seconds.

• Then, add the dates one by one through the funnel. I add them gradually as they blend more easily than bunging them all in at once.

• Mix until it has a sticky, crumbly texture—you should be able to pinch a bit between your fingers and roll it into a ball.

• Tip the mixture into the lined baking tin, flattening it with a spatula or cake slice. Press firmly into the tin.

• Melt the chocolate in a bowl in the microwave. I usually do 1 min on 600W and repeat until melted. or you can use a Bain Marie

• Pour over the chocolate and spread evenly with a baking spatula and put in the fridge for at least 30 min to set.

Date & peanut bark

As I don’t really drink much these days (alcohol gives me awful migraines), Dry January isn’t much of a challenge. So I decided to give up refined sugar and clothes shopping this year—my two main vices! So I jumped on board the viral date bark train (to be honest, I think it departed a few months ago, but never mind) and made this healthier version of a Snickers bar.

Good quality, high-percentage dark chocolate is pretty nutritious and can be a healthy part of your diet (in moderation!). It is high in fibre and antioxidants such as polyphenols that feed your gut microbes, plus iron, copper (support nerve cells and the immune system), manganese (anti-inflammatory, blood sugar regulation, bone formation, and blood clotting), and small amounts (around 45g per week) may reduce LDL cholesterol levels and help to prevent cardiovascular disease.

Dates contain a fair bit of natural sugar but also provide a significant number of nutrients, so they aren’t empty calories like confectionary. They are high in antioxidants (which reduce cell-damaging free radicals and the harmful effects of LDL cholesterol on arteries), fiber, and minerals that support bone health, such as calcium, potassium, and magnesium.

Peanut butter is high in fat, but half is monounsaturated in the form of oleic acid, which may support insulin sensitivity and help regulate blood sugar levels.

Peanuts are a good source of plant protein (22% protein, but lower in methionine and cysteine than animal sources), relatively low in carbohydrates (20%), and high in vitamin E (an antioxidant) and B3 or niacin (which supports healthy skin, digestion, and nervous system).

Ingredients

·      200g 100% dark chocolate

·      400g medjool dates

·      4-5 heaped tbps crunchy peanut butter (no added sugar )

·      Sprinkle of desiccated coconut (optional)

·      Sprinkle of sea salt (optional)

Method

·      Lay out a piece of baking parchment on a large tray (approx 30x25cm).

·      Pit the dates.

·      Melt the chocolate gently in a glass bowl either over a pan with an inch of boiling water, or as I did, in the microwave on a medium setting for one minute at a time – stirring each time.

·      Pour a thin layer of dark chocolate in a rectangular shape on to the baking parchment and even out with a palette knife (approx. 22x26cm).

·      Press the dates as flat as you can into the chocolate ‘face down’ / skin up.

·      Sprinkle over a small pinch of sea salt now if you’re using it.

·      Spread out a layer of peanut butter onto the dates using a knife to make it as even as possible – you can add more if you want a thicker later.

·      Put the chocolate in the microwave for 10-20 seconds to heat it up before pouring over the peanut butter and spreading as evenly as possible with a palette knife.

·      Sprinkle over the desiccated coconut if you’re using it.

·      Put in freezer to harden for a minimum of 30 minutes and chop in uneven pieces or break with your hands!

·      Store in an airtight container in the fridge.

The best chocolate chip cookies

A wet Saturday called for a bit of baking, so my daughter and I set about making some cookies. I searched around online, but ended up on Nigella’s site as I think she is the queen of baking and always shares reliable recipes. I think her cookies are particularly good, however I didn’t think they would be THIS good! They’re literally my favourite cookie EVER! No exaggeration.

I adapted Nigella’s recipe slightly by using dark brown sugar instead of light and left out the extra egg yolk and vanilla essence. They’re super easy to make and a good one to do with kids; my 11 year old pretty much made these by herself, which she loved. I’m just her sous chef! In fact probably more kitchen porter / dishwasher to be honest.

Ingredients

Makes 16 large cookies

• 150g unsalted butter, soft

• 100g soft dark brown sugar

• 125g golden caster sugar

• 1 egg (fridge-cold)

• 300 g plain flour

• ½ teaspoon bicarbonate of soda

• 320g dark chocolate chips

Method

• Preheat the oven to 170°C/150°C Fan/325°F.

• Line a baking sheet with parchment.

• Melt the butter in the microwave for 1-2 minutes, depending on how cold it is and then let it cool a bit.

• Put the both the sugars into a bowl and pour in the melted butter, beat together.

• Next beat in the egg until the mixture is light and creamy.

• Mix the bicarbonate of soda into the flour and slowly add to the bowl, beating as little as possible - I add one large serving spoon of flour at a time. Then fold in the chocolate chips.

• Use a tablespoon and scales to divide up the dough into 60g portions, rolling each one into a rough ball and then placing on the lined tray 8cm apart. We made two batches and kept the dough in the fridge while the first one cooked.

• Bake for 15–17 minutes, allow to cool for 5 minutes and then transfer to a wire rack.

Tip

I’m going to use this recipe as a base for changing the flavours and ingredients as I think the following would be so good too:

• Milk chocolate & hazelnut

• Pistachio & dark chocolate

• Chocolate orange (using flavoured chocolate)

• White chocolate & cranberry

• Pecan & raisin

Fudgey chocolate brownies

In my opinion there is only one kind of brownie: fudgey with chewy sides and a crispy top. So that was my criteria when I set about testing different recipes recently. I did the last few tweaks to this one yesterday and you’ll be happy to know that I think it ticks all the above boxes! It’s also a very simple recipe that will only take you about 10 minutes to whip up, so if you fancy doing a bit of baking with the kids then give this recipe a go. My daughter absolutely loved making these and I think next time could probably do most of it by herself.

Through trial, error and research I’ve discovered that melting the butter leads to a more fudgey brownie, rather than following the traditional cake making method of creaming with the sugar. I’ve also reduced the coco powder and upped the melted chocolate, so they’re not too dark and dense.

Next up….. salted caramel and orange (separately!) as my kids LOVE both of these flavours.

Ingredients

Makes a 25 x 35cm tray / 24 portions

• 250g unsalted butter

• 250g dark chocolate, semi sweet

• 350g caster sugar

• 4 large eggs, lightly whisked

• 40g coco powder, sifted

• 100g flour, sifted

• 1 tsp baking powder

• ½ teaspoon sea salt or ¼ tsp table salt

Method

• Preheat the oven to 180°c. Line a 25 x 35cm tray with baking parchment.

• Weigh the butter and chocolate in a heat proof bowl and place over a pan of boiling water (about 3cm deep). Make sure the bowl isn't touching the water, or you might scorch the chocolate. Remove from the heat when the butter and chocolate are almost melted, stir to combine.

• Pour the sugar into the melted chocolate, stir and then mix in the eggs.

• Crumble the sea salt between your fingers and mix into the flour with the coco and baking powder.

• Fold the dry ingredients into the wet and pour the mix into the baking tray and gently smooth the top with a spatula.

• Place in the oven for 20 minutes on the top shelf.

• A test skewer should come out with a bit of mixture on still, unlike a cake. It’s indicating gooey fudge!

 Tip

• Scrunch up your baking parchment before lining so it’s easier to push into the tray.

• Let the brownies cool completely before removing from the tray by lifting up in the parchment. Divide into portions with a sharp knife.

Easter breakfast: chocolate strawberry & raspberry coconut cream on toast

Looking for something a little bit special to have on your toast this Easter weekend? Well, I’ve got a couple of ideas that you might want to try. Baker Street bakery asked me to create a family friendly recipe for you to enjoy over the holidays, so I’ve used their sliced brown and seeded topped with a classic combo: chocolate & strawberry, and one you might not have tried before: coconut cream & raspberry coulis! 

All the ingredients for these toast toppers are super quick to make and you can prep them a few days in advance if you want to. The coconut cream and raspberry couli are also really good on cereal or pancakes too if you have any left over!

Ingredients

Serves 4

• 8 slices of Baker Street toast (I used brown & seeded)

• Chocolate hazelnut spread (recipe here)

• 4-6 strawberries, sliced

• 250ml coconut cream (recipe below)

• 50g raspberry coulis (recipe below)

• 8-10 fresh raspberries

• Toasted coconut pieces, optional

  Method

• Prepare the chocolate sauce, coconut cream and raspberry coulis a day ahead if you can as they will all need to go in the fridge to cool down before serving.

• Make the toast, cut into quarter triangles and start loading with the toppings: a large swipe of chocolate spread and a couple of strawberry slices or a spoon of coconut cream, a drizzle of raspberry coulis and a sprinkle of coconut pieces if you have them. Toasted desiccated coconut would also work well too.

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Coconut Cream

Ingredients

• 250ml coconut cream

• 1 tbsp icing sugar, sifted

• ¼ tsp vanilla essence

Method

• Pour the coconut cream into a mixing bowl and whisk on high for 15 minutes until thickened.

• Add the icing sugar and whisk thoroughly. Stir in the vanilla.

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Raspberry Coulis

Ingredients

• 300g frozen raspberries

• 50g soft light soft brown sugar

Method

• Put the raspberries into a pan and warm gently for 10 minutes. Add the sugar and simmer for 5 minutes.

• Pass the raspberry sauce through a sieve to get rid of the seeds using a silicone spatula to squeeze it through. It will take a while to get all the sauce through the sieve, so just keep going until you have mostly seeds left and no more juice is coming through.

Chocolate & hazelnut spread

Look away now if you don’t like sugar on the breakfast table! Even the most puritan of us might just allow a little chocolate first thing in the morning at Easter though and if so, read on…

This is an easy recipe for homemade Nutella, which is lovely on toast, pancakes or just spooned straight out of the jar! Unlike the commercial variety, you can choose the texture that you prefer, if you want crunch just don’t blitz the nuts for as long, or set a handful aside and bash in a bag with a rolling pin to add later. Once it’s set in the fridge, keep it in the cupboard, so it spreads easily and enjoy a thick layer on toast.

Ingredients

Makes 1 large jar

• 300g blanched hazelnuts

• 200g milk chocolate (I used 36%), broken into small pieces

• 1 ½ tsp vanilla essence

Method

• Preheat the oven to 180ºc.

• Put the hazelnuts on a baking tray and toast for 6-7 minutes.

• Once the nuts have cooled, tip them into a high powered food processor and blitz for about 5 minutes. Scrape the sides down and blitz again for about 3-5 minutes until you have a smooth paste.

• Put the chocolate into a glass bowl and melt gently in the microwave, checking and stirring often. Mine took about 1 ½ - 2 minutes on 600w.

• Pour the melted chocolate into the nuts along with the vanilla essence and blitz until you have a really smooth paste. This will take about another 8-10 minutes. The mixture will be quite runny and warm at this point, so pour it into a jar and place in the fridge for about 1½ hours to set.

Chocolate orange & almond fridge cake

As it’s the start of December today, I thought I’d share my first Christmas recipe of the season. It’s a dead easy one and you can either scoff it yourself, serve as little after-dinner treats on the big day or make for friends and family as gifts.

Fridge cakes make great presents as they look really festive chopped up in clear gift bags (there are lots of biodegradable options!) and tied up with ribbon. These would be lovely treat to leave one someone’s doorstep this Christmas - we all need cheering up a bit at the moment!

Using the quantities below, you should be able to make gifts for 4-6 depending on how you divide it up. I used a 20 x 20cm tray, but if you want to make a larger batch (23 x 30cm) then just double the recipe.

Ingredients

• 75g cranberries

• Juice of ½ & zest of 1 orange

• 250g dark chocolate

• 90g unsalted butter

• 75g golden syrup

• 130g digestive biscuits

• 1/4 tsp almond essence

• 80g whole almonds

Method

• Zest the orange, then juice ½ and pour over the cranberries. Leave to soak over night if you can, otherwise for at least 30 minutes.

• Keep the zest in a small lidded tub if you’re soaking overnight.

• Preheat the oven to 180ºc.

• Line a 20 x 20cm baking tin with parchment.

• Put the almonds on a baking try and place in the oven for 6 minutes. Once cooled, crush in the tray with the end of a rolling pin.

• Put the chocolate, butter and syrup in a large heat proof bowl and melt over a pan of boiling water stirring regularly. Make sure the water doesn’t touch the bottom of the bowl as the chocolate will get too hot.

• Once the chocolate mix is melted remove from the heat, add the orange zest, stir and leave for 5 minutes to cool slightly.

• Break up the biscuits in a bowl using the end of the rolling pin again, but make sure you leave some larger pieces for texture.

• Drain the cranberries and add to the chocolate along with the biscuits, almond essence and ¾ of the almonds.

• Mix well and scrape into the tin and press down lightly with a spatula, then sprinkle over the remaining almonds.

• Leave to cool for 15 minutes and then put in the fridge for 2-3 hours to set.

• Chop and then transfer the pieces to an air tight container or gift bags.

• Store in the fridge.

Vegan hazelnut brownies

Ingredients

Makes one 23 x 23 cm tray

• 1 medium sized sweet potato, 230g roasted - weigh out once cooked

• 350g medjool dates

• 4 tbsp almond butter

• 2 tbsp coconut oil

• 7 tbsp maple syrup or honey

• 9 tbsp raw cacao powder

• 100g hazelnuts, toasted and bashed roughly with the end of a rolling pin

• 100g dark chocolate

  Method

• Preheat the oven to 180ºc and line a cm tin with parchment.

• Put the sweet potato on a tray and roast for approx 30-40 minutes until soft and squishy right through.

• Next put about 1/4 of the dates, coconut oil, maple syrup and almond butter in a food processor and start to blitz, after 30 seconds add the rest of the dates one at a time. Doing this slowly means your processor won’t get clogged up.

• Then add the sweet potato, blend again until really smooth and spoon in the cacao continuing to blitz.

• Once the mixture is smooth, stir in the hazelnuts and scrape into the baking tray. Bake for 20 minutes on the middle shelf.

• Once cooled, melt the dark chocolate in the microwave - I do 1 min on 600W and repeat 2-3 times, stirring in between. Then pour over the brownie base and set in the fridge for 20-30 min.

Tip

• I like to keep these in the fridge so they stay firm

This is my new favourite healthy treat - I’m currently working my way through the entire tray! But, unlike ‘normal’ brownies, they keep really well in the fridge, so I don’t have to eat them all in 2 days. I reckon they’ll last about 2 weeks as they stay just as squishy as when they were first baked.

The other great thing about these brownies is that they’re full of nutrients, they’re not ‘empty’ calories. I’ve used almonds, dates, sweet potato, raw cacao and hazelnuts - so they’re packed with protein and fibre. You could literally eat one pre or post workout to give yourself an energy boost. Personally I like one with a cuppa in the afternoon and then another cheeky slice after dinner!