‘The Healthonist’ Recipes by Pamela Ryan – Raw Cacao, Nut & Seed Bars

Welcome to week 6 of nutritional therapist Pamela’s delicious nutritious healthy recipes. This weeks recipe is Raw Cacao, Nut & Seed Bars.

Don’t forget you can also get a free printed version of this recipe and more at your local LloydsPharmacy… enjoy!

Not only are these bars magnificently tasty, they are packed with fibre, healthy fats, vitamins and minerals. They are an ideal post-workout snack and will feed  a few hungry kids after school. Add a piece of fruit or a green vegetable smoothie and you’ve got the perfect breakfast! So why are these little superfood bars so good for you?

  • Nuts have some of the highest antioxidant levels of all plant foods which help to fight inflammation and cell and tissue damage caused by free radicals.
  • Hemp, poppy and sesame seeds are equally nutritious as well as being an excellent source of protein and calcium.
  • Dates are excellent for supporting digestion, and balancing blood sugar.
  • Raw cacao powder is hands down one of the best sources of iron and magnesium as well being known to boost mood and energy levels.
  • Bee pollen. These miniature golden nuggets are high in fibre, iron and zinc that enhance energy, support the immune system and may even reduce histamine levels in people with allergies.
  • Note: I use Irish brand Nua Naturals’ superfoods for this recipe. Nua Naturals products can be found in your local Lloyds Pharmacy.

Makes 15-18 bars

Dry Mixture:

  • 1 cup unsweetened desiccated coconut
  • 1 1/2 cups of mixed raw nuts (walnut halves, hazelnuts, almonds, pecans)
  • 1 cup Nua Naturals hulled hemp seeds
  • 2 Tbsp Nua Naturals bee pollen
  • 2 Tbsp poppy seeds
  • 1 heaping handful of rolled oats

Wet Mixture: 

  • 1 cup of dried dates (about 20 dates)
  • 3 Tbsp hot water
  • 6 Tbsp coconut oil (room temperature)
  • 3 Tbsp light tahini (sesame seed butter)
  • 4 Tbsp Nua Naturals raw cacao powder
  • 1 Tsp vanilla extract

Method:

  1. Line an 8-inch baking tin with greaseproof paper and set aside.
  2. Place all of the dry ingredients into a food processor and pulse. Don’t over process, you want the mixture to be fairly coarse. Transfer the mixture to a large glass bowl and leave aside.
  3. Now add all of the ingredients for the wet mixture into the food processor and blend until thick and smooth.
  4. Add the wet mixture to the dry, and mix really well until combined into a slightly sticky ‘dough’ (use a large metal spoon or a spatula, or use your hands).
  5. Transfer the mix to the lined baking tin and press down firmly. Use a small rolling pin or heavy glass jar to flatten the mix evenly.
  6. Place in the refrigerator for 1 hour or freeze for 15-20 minutes.

Once set, remove and slice into bars. Wrap in parchment and store in the fridge for up to 3 weeks.

 

PAMELA RYAN | NUTRITIONIST | CORPORATE NUTRITION + YOGA

Website: www.thehealthonist.com

Instagram: @the_healthonist

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