On Saturday morning, I took Beth, Evie and Conor in to Kingston to buy their Aunty Tamara some goodies to send to her at university. It’s her first week, and the girls wanted to send her some treats.
Next was a pit stop at the local health food shop for a browse. I like to keep up to date with anything new and I wanted to know the difference between Starflower and Evening Primrose Oil. Both have an essential fatty acid called GLA, which may have benefits for hormonal problems, and I needed to see the various formulations and concentrations. As I was chatting to one of the staff, Conor took it upon himself to tear some shelving off it’s brackets. We didn’t stay long. I just managed to pick up some Nakd Bars while fleeing out
Being a dietitian, I can’t help myself but to study food labels. It’s ok, I’m not going to bore you too much (I do, however, take the liberty of boring my children to tears). 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. But I wouldn’t be having these every 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 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 (whizzed up in a blender)
60g ground almonds
30g raisins finely chopped
10g cocoa powder sieved
Mix all the ingredients together 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 food processor if you’ve got one. I only have one of those teeny tiny ones so all the mixture doesn’t fit in.
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. Be careful, they’re fairly delicate!
Nutrition info for each bar: 123kcal, 3g protein, 14g (natural) sugar