This easy peasy choc bar recipe evolved out of pure laziness and the need for a chocolate fix. It had to be easy and quick to attend to my relentless choc craving NOW and I didn’t want the fuss of rolling individual bliss balls.
I chose prunes instead of dates, because that’s actually what I had in the fridge, but I also like the sticky consistency of the prune and I think it works with cocoa powder for a fudgier outcome. They also happen to be gluten free and suitable for Vegan’s and raw food fans.
Prunes are always in our fridge, not because of the old fashioned reason to eat a few prunes to ‘get you going’ so to speak, even though this high fibre fruit does just that.
Prunes sit in our fridge as a go to ‘treat’ for my 4 yr old son. Yeah, what? A treat? (Giggle giggle)….. yes he actually prefers these as his treat rather than a typical refined sugar laden sweet.
Yup having a nutritionist as a mum meant he never developed a taste for refined sugar. He was never given ice-cream, chocolate, lollies or store brought biscuits as a baby/toddler and why he prefers the natural sweetness of fruit. Long may this preference continue! (double cross fingers).
However, as for his Mumma, hell yeah, I love chocolate and I definitely have a sweet tooth that I have tamed over the years, I really do mean years of taste bud training and blood sugar balancing acts!
Reaching for a prune on its own as a treat doesn’t really do it for me, but add some magnesium rich cacao powder, coconut, nuts for the protein and good fat and I’m delightfully and surprisingly satisfied after just one serving of this choc bar treat.
Prunes (dried plums) don’t spoil quickly which makes them a good convenient food ingredient. They are an excellent source of soluble fibre due to its high amount of pectin and why they are recommended to relieve constipation.
They provide a good source of potassium, needed to regulate fluid balance, muscle contractions and nerve signals. They also contain vitamin A, excellent for eye and skin health and vitamin K, good for wound healing and bone health, vitamin B’s for energy and hormone production, and would you believe they also have iron!
However, like most dried fruit, prunes are high in sugar so just a couple on their own are better than scoffing a handful. Otherwise mix them up with other nutritious ingredients such as this Easy Peasy Choc Bar recipe.
Easy Peasy Choc Bar Recipe
1 cup walnuts
1 cup cashew nuts
1 cup sunflower seeds
1 cup dried coconut
1 cup cocoa powder
1 cup prunes, chopped
1 Tablespoon coconut oil
1 Tablespoon organic maple syrup (not the fake stuff that say’s ‘maple flavoured’
- Prepare and line a 20cm x 20cm square tin with baking paper.
- Place all dry ingredients; walnuts, cashew nuts, sunflower seeds, coconut and cocoa powder into the bowl of a food processor and blend until a very fine crumb.
- Add prunes, coconut oil and maple syrup and blend until well combined.
- Tip mixture into lined tin, pack and press the mixture firmly.
Place in fridge to set for approximately 30 minutes and then cut into bars, or if you can’t wait that long put in the freezer for a quick set!