Homemade Cocoa Bars

Cocoa Bar recipe

 

nakd-raw-chocolate-1Being a dietitian, I can’t help myself but to study food labels.

The popular Nakd bars are pleasantly short on the list of ingredients. Cocoa Delight is  made from 48% dates, 29% cashew nuts, 17% raisins and 6% cocoa powder.

On the face of it an ideal healthy snack, especially for hungry kids after school, with no added sugar, oils, butter, additives, preservatives etc. (more after school snack inspiration). So I’d limit to one a day, mainly because the dates and raisins make it very sweet, albeit with natural sugar. There is the equivalent to a tablespoon per bar (that’s almost 50% sugar). A ‘high sugar’ food has more than about 20g/100g sugar. These bars have 43g/100g. On a positive note, the almonds make it low GI (digested slowly), high in vitamin E and the cocoa powder, dates and raisins are high in antioxidants.

Homemade Cocoa Bars

Homemade Cocoa Bars

So, as a ‘treat’ food, I thought I’d experiment with my own version…..I just took the %s from the ingredients list and equated that to the weight (and doubled to make more). I also substituted the cashews for ground almonds. These can be bought already ground up, making it a bit easier.

Here are the ingredients and quantities (makes 6 bars):

ground almonds

ground almonds

100g dates, blended or very finely chopped

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Dates

60g ground almonds/cashews

30g raisins, blended (or finely chopped)

Cocoa Powder

Cocoa Powder

10g cocoa powder

Mix all the ingredients together either in a small blender/food processor or by rubbing in with your fingers, it takes a few minutes, and it will be quite dry and crumbly.

Press in to a tin, taking time to pack the mixture in so it is well compressed. Put in to the freezer to cool. The will be ready to chop in to bars after about an hour.

Nutrition info for each bar: 123kcal, 3g protein, 14g (natural) sugar

Lots more healthy snacks

5 reasons Mums can’t lose weight

 

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