Dark chocolate & pumpkin bites

Ingredients

Makes one 20cm x 20cm tray

Base

• 70g mixed nuts, toasted (or any nuts of choice)

• 70g pumpkin seeds, toasted

• 5 tbsp cacao powder

• 3 tbsp almond butter (or another nut/seed butter of choice)

• 3 tbsp desiccated coconut

• 400g Medjool dates, pitted

Topping

• 200g 90% dark chocolate

• 40g pumpkin seeds, roughly chopped

• 1 tbsp desiccated coconut

Method

1. Line a 20cm square baking tin or ceramic dish with parchment paper.

2. Add the toasted nuts, pumpkin seeds (reserve 40g for topping), cacao powder, nut butter, and 3 tbsp desiccated coconut to a food processor. Blitz until combined.

3. Add the dates one at a time, blending between additions. This helps prevent the processor from clogging. Blend for 1–2 minutes, or until the mixture becomes together in a rough ball.

4. Scrape the mixture into the prepared tin. Press it down firmly using a spatula or the back of a spoon to create an even base layer. As it is quite sticky, slowly press into the tray as it will keep lifting up on your fingers or palette knife otherwise!

5. Melt the chocolate in a microwave-safe bowl in short bursts (start with 1 minute at 600W, then stir and repeat 1-2 more times depending on how small your chocolate pieces are) or use a bain-marie.

6. Pour the chocolate mixture over the base, tilting the tray gently to spread it

7. Sprinkle with the remaining pumpkin seeds and about 1 tbsp desiccated coconut, then refrigerate for at least 30 minutes, or until set.

8. Slice into pieces once firm. Store in the fridge in an airtight container.

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.