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 a very healthy snack with no added sugar, oils, butter, additives, preservatives etc. 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.
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):
100g dates, blended
60g ground almonds/cashews
30g raisins, blended (or finely chopped)
10g cocoa powder sieved
Mix all the ingredients together either in the blender or by rubbing in with your fingers, it takes a few minutes, and it will be quite dry and crumbly. You could do it in a small blender/food processor if you’ve got one.
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