Cashews are a rich source of the mineral magnesium, so it was a no-brainer to make them the feature of the dish.
One of these bars is the perfection portion size for an after-dinner snack. Magnesium helps to support sleep and helps to activate neurotransmitters in our brain that are responsible for calming the body and mind.
Serves - 16
Prep time - 15 minutes
Chill time – 2 hours
Dairy free
Vegetarian
Vegan
Raw chocolate cashew and coconut bars are a perfect-portioned snack
Ingredients
Base
- 2 cups raw unsalted cashews
- 1 cup rolled oats
- 6 fresh medjool dates, pitted
- ¼ tsp salt
Topping
- ⅓ cup light coconut milk
- 2 tbsp rice malt syrup
- ⅓ cup cocoa powder
- ¾ cup desiccated coconut
- ½ tsp salt
- 1 tbsp shredded coconut
How to make
1.Place cashews in a food processor or blender and blitz for two minutes, stopping to scrap down the sides every 30 seconds. Process until the nuts begin to form a thick paste.
2. Add oats, dates and salt, blend for another two minutes, scraping down the sides as needed. Process until ingredients form a firm dough.
3. Line a 20cm x 20cm baking tray with baking paper. Pour dough into pan and spread out evenly, press down firmly and place in the fridge to firm.
4. Meanwhile, prepare the chocolate layer. Combine the coconut milk, rice malt syrup, cocoa powder, desiccated coconut and salt in a small mixing bowl. Whisk until smooth and well-combined. Remove tray from the fridge and spread chocolate mixture over the bottom cashew layer. Sprinkle with shredded coconut.
5. Place in fridge to set for two hours before slicing into 16 pieces.
Notes
- Pure rice malt syrup is used to keep the dish suitable for vegans. However, if you prefer, this can be substituted with honey
- Leftover bars can be stored in an airtight container in the fridge for up to 7 days
h3>Nutritional information,
| Kilojoules |
825 kJ |
Protein |
4.2 g |
Carbohydrates, total
- sugars, total |
16.5 g
8.6 g
|
Fat, total
- saturated fat |
12.4 g
5.3 g
|
| Sodium |
150 mg |
|
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Rachel Scoular is an avid foodie, APD Dietitian and founder of
@healthyhappyhabits
