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.

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.

Vegan cacao & almond truffles

I’ve been trying (unsuccessfully) to give up chocolate since Christmas, so I thought I’d make myself a healthy alternative to satisfy my very sweet tooth. These truffles are full of nutrients unlike Maltesers, so at least there’s a health benefit to eating them! If you scroll down I’ve listed the main vitamins and minerals within the recipe ingredients and a brief overview of why our bodies need them.

Ingredients

Makes approx 25

• 20 dates (5 p/100g

• 3 tbsp almond butter

• 6 tbsp raw cacoa

• 3 tbsp maple

• ¼ tsp almond essence

• 4 tbsp ground almonds

Method

• Put half the dates and the rest of the ingredients into a food processor and blitz. When the mixture is broken up, start adding one date at a time through the top shoot. By adding gradually there is less chance of the blades getting stuck.

• Put in the fridge to cool for 30 minutes to firm up. it will still be quite sticky though, which is why you need to follow this next step.

• Mix approx ½ tbsp of cacao and ground almonds on a plate or tray and use a spoon to divide up the mix. Roll each ball in the cacao mix so it is easier to handle and shape into small balls about the width of a 10p.

Nutrition facts

Dates:

• Phosphorus - bone health.

• Calcium - bone, tooth, muscle & nerve health.

• Iron /B6 - energy release / blood health / metabolism.

• Potassium - controlling fluid balance, regulating heartbeat and blood pressure, reducing lower body inflammation and stress on cells.

• High fibre - digestion / gut health.

• Polyphenols - dates contain more of this inflammation fighting antioxidant most other fruits and vegetables.

Almonds:

• Fibre - higher content than most other nuts.

• Calcium - as above

• Vitamin E - supports immune function, reduces inflammation, promotes eye health

• Riboflavin B2 - growth, development, and function of the cells in your body / converting food into energy.

• Niacin B3 - every part of your body needs it to function properly / helps convert food into energy / acts as an antioxidant and plays a role in cell signalling and DNA repair.

• Protein - muscle growth and repair.

• Magnesium - is the fourth most abundant mineral in the human body, 60% is found in your bones and the rest in muscles, soft tissues and fluids. It helps convert food into energy and the contraction and relaxation of muscles. Regulates neurotransmitters, which send messages throughout your brain and nervous system. Can reduce migraine frequency.

• Potassium - as above

• Fat - two-thirds is heart-friendly monounsaturated.

Raw cacao:

• Polyphenols - antioxidant that helps to reduce inflammation, improve blood flow, lower blood pressure and regulate cholesterol and blood sugar levels.

• Flavanol- increases the level of nitric oxide in your blood, which relaxes and dilates your arteries and blood vessels improving blood flow and heart health.

• Magnesium - as above

• Iron - the highest plant-based source.

• Calcium

• Potassium