Friday, September 19, 2014

Chocolate No Bake Date Nut Bars

Chocolate No Bake Date Nut Bars
I wish I always had a pan of these in my fridge, but they are so good that they were gone the day after I made them.  So I guess I had better make them more often!  Using mostly raw, healthful ingredients, these chocolate bars are one of my favorite creations ever.  My kids think they are candy, yet I know they are full of nutritious raw nuts and dried fruit and are perfect before or after a good workout, a kids' soccer game or as a late night treat when you just need something sweet but don't want to over indulge.  I actually calculated out the nutrition information for these and was pleasantly surprised at how good the numbers are.  They are high in protein and fiber, low in calories, and although high in fat and sugar, it is the good kind of fat and all the sugar is naturally occurring from the dried dates.  You do need a high powered food processor to make this recipe, but other than that it is as simple as can be and ready to eat in less than an hour.  And they taste way better than any packaged product you could find in a store.

Chocolate No Bake Date Nut Bars
main ingredients

2 oz. unsweetened chocolate
1 1/2 T. organic virgin coconut oil
1/2 tsp. pure vanilla extract
1 1/2 C. pitted dates, about 40
1 1/2 C. walnuts, raw, chopped
1/4 C. unsweetened organic coconut pieces
3 T. dark cocoa powder
2 T. ground flax seed
1/2 tsp. salt

In a small pan over low heat, melt together the unsweetened chocolate and the coconut oil. When combined, add in the vanilla and set aside.  In the food processor, mix together the dates and the walnuts until a sticky paste forms.  Add in the melted chocolate and pulse until combined.  Mix together the coconut pieces, cocoa powder, flax seed and salt and pour into the food processor.  Blend until fully processed, scraping the sides of the bowl if necessary.  Spread the mixture into a greased 9 x 9 inch and pan and refrigerate.  Wait about an hour before cutting into bars and then keep them stored in the fridge for a couple of days, if they don't get eaten first!

16 servings:  150 calories, 9g fat, 3g fiber, 11g sugar, 4g protein, 8% DRV iron, high in manganese, vitamin B6

ready to mix

adding the chocolate mixture

Nuts, dates and melted chocolate

adding coconut, cocoa, flax, and salt

all mixed together

ready to refrigerate

cutting up the bars

snack time!

No comments:

Post a Comment