Of all the recipes I post on this site, the raw vegan treats are, by far, the most popular.
Which suggests to me that we are more health conscious now than we have even been.
We are informed, and aware.
Nutritious ingredients – the superfoods – have become so popular, that they are now affordable and accessible.
These days, you can purchase coconut oil from your local supermarket, rather than the health food store, which says a lot about the current food trend.
However this recipe is so simple, I had time to whip it up in between essay writing, cleaning, and the dinner preparations this afternoon.
Seriously, it’s a cinch!
This Raw Fruit and Nut Choc Bark is my healthy sugar free (and vegan) version of the classic.
I didn’t specify in the ingredient list what blend of fruit and nut mixture you should use, because I just utilise whatever happens to be laying about in my pantry.
Today, for those of you who are interested, it was sultanas, chopped apricots, goji berries, almonds, coconut flakes and pecans. Next time I might use hazelnuts, pistachios, cinnamon, buckinis, dried pineapple and currants. Or sunflower seeds and pepitas with sultanas and dried paw paw, with maybe a pinch of ground dried chilli. This is one where you can get creative! You can also adjust the sweetener levels to your liking; the amount I’ve given doesn’t give an ultra sweet result, so make sure to have a taste as you go.
Further good news, this treat is unlike the majority of raw treats out there – it does not require a long setting time at all. About 2 minutes in the freezer and she’s done! You can tuck in pretty much straight away.
Keep it in the freezer so you have a little supply of nutritious treats on hand. It’s a great way to resist the urge to eat rubbish, which FYI, I do fairly often. Contrary to what you might think, I am by no means saintly when it comes to my diet. I make exceptions regularly. What I do however, is ensure the majority of what I eat is nutrient dense. And it’s a bonus when you’re treats are full of goodness too!
Raw Fruit and Nut Choc Bark
Makes one 20cm X 20cm slab
– 1 cup coconut oil, melted
– 1/2 cup raw cacao powder
– 2 Tbsp rice malt syrup
– 1/2 cup mixed nuts and dried fruit (preferable non sulfur dried)
Combine the melted coconut oil with the rice malt syrup and cacao powder, then whisk with a fork until smooth.
Pour into a square cake tin lined with baking paper (mine is 20 x 20cm )
Quickly sprinkle over your fruit and nut mixture, while the chocolate is still runny.
Place in the freezer to set – this will only take a few minutes (yay!).
Cut into pieces and enjoy.