Healthy Sweet Treats

 

 

Nutty Chocolate Energy Bites 

Servings: Makes about 12 bites
Prep Time: 3 minutes
Cook Time: None
Equipment Required: Food processor

Ingredients:

• 1 cup pitted Medjool dates
• 1/2 cup raw almonds
• 1/2 cup raw cashews
• 2 tablespoons unsweetened cocoa powder
• 2 tablespoons ground flax seeds
• 1 teaspoon vanilla extract
• A pinch of sea salt

Instructions:

1. Process the Nuts: Begin by pulsing the almonds and cashews in a food processor until they’re finely chopped.
2. Add the Dates and Flax: Next, add the pitted dates, cocoa powder, ground flax seeds, vanilla extract, and a pinch of sea salt. Process everything until the mixture comes together into a sticky dough.
3. Form the Bites: Scoop out small amounts of the dough and roll them into bite-sized balls. Optionally, roll them in shredded coconut or more flax seeds for an extra touch.

Nutritional Commentary:

These energy bites are a fantastic source of fiber, healthy fats, and proteins, thanks to the nuts and flax seeds. Medjool dates provide natural sweetness along with a boost of energy, making these bites an excellent snack for sustained energy. Flax seeds also add a dose of omega-3 fatty acids, which are beneficial for heart health.

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Banana and Strawberry Bites with Chocolate Date Glaze

Servings: Makes about 12 bites
Prep Time: 3 minutes
Cook Time: 1 hour freeze time
Equipment Required: Blender, parchment-lined tray

Ingredients:

• 2 ripe bananas
• 6-8 strawberries
• 1/4 cup almond butter
• 2 tablespoons unsweetened cocoa powder
• 2 Medjool dates, pitted and soaked in warm water for 10 minutes
• 2 tablespoons coconut oil, melted
• 1/4 cup warm water (adjust as needed)

Instructions:

1. Prepare the Fruit: Slice the bananas into 1/4 inch thick rounds and slice the strawberries in half.
2. Assemble the Bites: Spread a small amount of almond butter on each banana slice, then top with a strawberry half to make a little sandwich.
3. Make the Chocolate Date Glaze: In a blender, combine the soaked dates, unsweetened cocoa powder, coconut oil and warm water. Blend until smooth and pourable. Adjust the water as needed to achieve the right consistency.
4. Coat the Bites: Dip each fruit sandwich halfway into the chocolate date glaze, letting any excess drip off. Place them on a parchment-lined tray and pop them in the freezer for about an hour.

Nutritional Commentary:

These bites combine the natural sweetness and nutrients of fruit with the richness of almond butter and a healthy chocolate glaze. They are a wonderful way to satisfy a sweet craving without added sugars, providing vitamins, minerals, and antioxidants from the fruit and healthy fats from the almond butter.

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Island Bliss Chia Pudding with Pineapple and Mango Compote

Servings: 2
Prep Time: 5 minutes
Cook Time: 2 hours chilling
Equipment Required: Bowl, blender

Ingredients for Chia Pudding:

• 1/4 cup chia seeds
• 1 cup unsweetened coconut milk or almond milk
• 1 teaspoon vanilla extract
• 1/2 teaspoon ground cinnamon

Ingredients for Pineapple Mango Compote:

• 1/2 cup fresh pineapple, chopped
• 1/2 cup fresh mango, chopped
• 1 teaspoon fresh lime juice

Instructions:

1. Make the Chia Pudding: In a bowl, mix the chia seeds, coconut milk, vanilla extract, and cinnamon. Stir well to ensure the chia seeds are evenly distributed. Let it sit for about 5 minutes, then stir again to break up any clumps. Cover the bowl and refrigerate for at least 2 hours, or overnight, until the pudding has thickened.
2. Prepare the Compote: While the chia pudding is setting, blend the chopped pineapple and mango with the lime juice until you have a chunky puree. You can leave it as chunky or as smooth as you like.
3. Assemble: When the chia pudding is ready, spoon it into serving bowls or jars and top with the pineapple mango compote. You can also layer it for a beautiful presentation.

Nutritional Commentary:

Chia seeds are an excellent source of fiber, omega-3 fatty acids, and protein, making this pudding a fulfilling and nutritious choice. The tropical fruits add vital vitamins and antioxidants, enhancing the immune system and providing a delicious, refreshing taste. This pudding is ideal for a healthy breakfast or a satisfying dessert that feels indulgent while being entirely nourishing.