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.

Coconut & cacao squares

A healthy alternative to flapjack that will give you a nutritious energy boost!

ingredients

• 100g coconut oil

• 2 tbsp maple / honey

• 3 ripe bananas (300g peeled)

• 3 tbsp raw cacao

• 250g porridge oats

• 100g desiccated coconut

Method

• Preheat the oven to 180ºc. Line a 20 x 20cm tin with baking parchment.

• Melt the coconut and honey gently in a small saucepan.

• Mash the bananas in large bowl with a fork and add the rest of the ingredients.

• Pour in the coconut oil and honey, mixing well until all the ingredients are combined.

• Scrape the mix into the baking tray and press down firmly.

• Bake for 25 minutes. Leave to cool completely before slicing.

  Tip

• This recipe freezes well, so you can wrap some up in tin foil and save for later.

• You could add 1 tbsp more of maple and/or cacao if you want extra sweetness / chocolateyness.

• I made these squares for my daughter to take for her school snack as they’re nut-free. I wanted her to have something slightly more healthy than sugary cereal bars - it’s also quite hard to find them without nuts!

Sweet spicy almonds

Tasty snacking nuts! Great to have with drinks or as a low carb snack that’ll keep you feeling fuller for a longer as almonds are high in protein and fibre. Plus you get all these additional nutritional benefits:

• Vital antioxidants and Vitamin E are concentrated in almond skin (try to avoid blanched) - these protect your cells from oxidative damage which contributes to aging and disease.

• Magnesium rich, which helps to convert food into energy, lowers blood pressure, assists in the contraction and relaxation of muscles and regulates neurotransmitters.

• Almonds also help to lower the levels of LDL lipoproteins in your blood, or ‘bad’ cholesterol, which is a well-known risk factor for heart disease.

Ingredients

• 200g whole almonds

• 2 tsp olive or rapeseed oil

• 2 tsp honey or maple syrup

• ¼ tsp cayenne pepper

• A good pinch of salt

Method

• Preheat the oven to 180ºc.

• Put the almonds on a foil lined baking tray.

• Drizzle / sprinkle over all the ingredients evenly and mix to coat well.

• Put in the oven for 6-7 minutes and then allow to cool, so they go crunchy.

Honey & soy glazed almonds & seeds

I’m trying to quit my Christmas chocolate habit (thanks Covid), so I thought I’d make something healthy to pick at instead of reaching for the sugar! These crunchy almonds and seeds are great to have to hand as they’re super tasty and filling whilst being full of nutrients. So far all of us have been eating them, even the kids, as we all like the sweet and slightly salty flavour. They’re also a good snack to make for friends when they come round for garden drinks or sprinkle on a salad to add some crunch. Try them out, they take about 10 minutes to make and are so good for you!

Ingredients

Makes a medium sized bowl full

• 100g sunflower seeds

• 100g pumpkin seeds

• 100g whole almonds, skin on

• 50g flaxseeds

• 1 tbsp coconut oil

• ½ tbsp maple or honey

• ½ tsp ground ginger

• ¼ tsp cinnamon (I used 1/8th as I only like a bit!)

• ½ tbsp low salt soy sauce

Method

• Preheat the oven to 180ºc.

• Measure all the nuts and seeds into a medium sized bowl.

• Put the coconut oil on a large baking tray and melt in the oven for 2-3 minutes.

• Mix the ground spices and soy into the nuts and seeds, then tip them on to the tray and stir well to combine with the coconut oil.

• Then mix in the honey and place in the oven for 8 minutes, turn and put back in for another 2 minutes.

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

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!

Super seed coconut energy balls

In the interests of healthy snacking I decided to make these today. I’ve noted how you can switch the ingredients to work with what you have in the cupboard, so you can make your own version.

Ingredients

Makes 24 falafel sized balls

• 400g dates (or 350g dates / 150g apricots as I needed to use them up)

• 50g sunflower seeds (or any other nut)

• 50g pumpkin seeds (ditto)

• 100g desiccated coconut (or nuts)

• 4 tbsp cacao (or coco powder - I think - never tried it but can’t see why not!)

• 2 tbsp coconut oil

• 2 tbsp peanut butter (or any nut butter, smooth or crunchy)

Method

• Put the seeds into the food processor and blitz, before adding all the other ingredients, except the dates.

• Turn on the processor and add the dates one at a time - I’ve found this is the best way of avoiding clogging up the blades. Mix until you have a smooth thick paste.

• Use a mini ice cream scoop to measure out if you have one, and shape the balls as you press them into desiccated coconut.