Coco-date brownies: a healthy holiday treat

Mmmmm…holiday treats. Need I say more?

Consider these raw brownie bars Mother Nature’s sweet cocoa gems—made with natural ingredients that altogether eliminate the need for refined sugar and flour. These delectable treats are a harmonious (yet fun) balance of sweet and nutty; and the best part is, these bites don’t compromise your health as other brownies might!

Dates are the prime ingredient used in this recipe, containing Selenium—an element believed to help prevent cancer and build immunity. Interestingly enough, dates differ from other popular fruits in that “protein in dates contains 23 types of amino acids;” they are also a rich source of fiber containing “as high as 6.4-11.5% (depending on the ripeness)”(shahib and Marshall, 2003).

During the holidays it can be a challenge to eat healthy, especially when you have that one family member, or friend, with kind intentions who pops up with those extra sugary sugar cookies. Perhaps, for a change, you can surprise that person with this alternative.

With this recipe, you can naturally fulfill sugar cravings and limit sugar intake, as well as stay on track with necessary, dietary nutrients. It’s a win-win! Enjoy this quick, easy on-the-go snack that’s waaaay to easy to munch on throughout the day. Nom, Nom, Nom.

Disclaimer: these bites can be a bit messy during the creation process, so be prepared to get your hands dirty with this one! But know that the end-result will be totally worth it. After all, in the words of Buddha,“there is the mud, and there is the lotus that grows out of the mud. We need the mud in order to make the lotus.” Happy holiday treat making 🙂

Ingredients:

  • 2 Cups Brazil nuts
  • 2 Cups of Dates, pitted
  • 1/2 Cup of carob powder & 1/2 cup of cocoa, or 1 cup of raw cocoa powder
  • 1/2 Cup unsalted almond butter- add more if necessary (or add in a few drops of water if the mixture is to dry).
  • Organic grated coconut
  • Optional added ingredients: raisins, gogi berries, and light chocolate decorative icing

Instructions:

Blend brazil nuts in a food processor until it has a paste consistency, then remove paste to a large bowl. Blend dates in the food processor and add to the large bowl with the brazil nut paste. Measure cocoa powder and mix into the bowl thoroughly. Add almond butter, grated coconut, raisins or gogi berries to the mixture for extra taste. After mixing and combining all ingredients, roll into small balls and refrigerate. OR, you can use a cookie cutter (as I did in the picture) to create a fun, holiday shape. For a more organic taste, exclude icing. To create more of a brownie taste, add chocolate icing (contains 4g of sugar). Decorate with extra grated coconut on top.

Enjoy! Happy Holidays!

P.S. Share if you love this one!

-Maritza

 

 

 

 

shahib, W. Al- and Marshall, R. J. (2003) ‘The fruit of the date palm: Its possible use as the best food for the future?’, International Journal of Food Sciences and Nutrition, 54(4), pp. 247–259. doi: 10.1080/09637480120091982.

 

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