Dark Chocolate nut and date energy bars
It takes less than 20 minutes to prepare. Taste great and has great nutrients for energy. The dark chocolate has an antioxidant called resveratrol. Dates are packed with nutrients and fibre. Dates don’t spike glucose the way that most sugars do. Nuts have vitamin E, Omega 3’s, 6’s and protein.
Ingredients:
10-12 Medjool dates. Soak them in a bigger bowl for 3-5 minutes to soften.
1.5 cups of mixed raw nuts (crushed)
1 100 g 72% dark chocolate (minimum)
Fine shredded coconut is an option
Instructions:
In a double boiler, melt the dark chocolate (break chocolate into small pieces into a dry pyrex dish, immersed in boiling pot of water not to enter the bowl) stir evenly until melted.
In the date bowl, combine the crushed nuts (fine shredded coconut if using) until thoroughly mixed. In a 8 X 8 pan lined with parchment paper, evenly press the date and nuts into the pan, including the corners. Take the melted chocolate and drizzle it all over the dates and nuts. A rubber spatula is great for spreading the melted chocolate over the entire surface. Once finished with the spatula, you may lick off the excess chocolate. No sense in wasting it!
Put the pan in the fridge for 15 minutes to slightly set. A warmed knife to cut the squares works well without cracking the chocolate. After cutting the bars, put the pan in the freezer for approximately 20-30 minutes. They’re really good right out of the freezer.
Side note: Always source out ingredients that are from reliable companies. https://yuka.io/en/app/
Dark chocolate, 70% or more, has an antioxidant called resveratrol which might be good for you because scientists believe it activates your sirtuins (gene expression). There are seven types of sirtuins; SIRT 1-7. In particular, the SIRT1 may play an important role in the regulation of cellular aging. Dark chocolate is loaded with antioxidants, including flavonoids and polyphenols. The cocoa, in particular, has actually been shown to have a high count of polyphenols and flavonoids that is even greater than red wine. The first ingredient of any good dark chocolate is cocoa mass, not sugar!
Dates: A small study found fruit has a low glycemic index (GI) and shouldn’t cause large increases in blood sugar. https://pmc.ncbi.nlm.nih.gov/articles/PMC3112406/ They’re high in fibre and antioxidants.
Medjool dates are a concentrated source of healthy nutrients. Just 2 dates (48 grams) provide:
Calories: 133, Carbs: 36 grams, Fiber: 3.2 grams, Protein: 0.8 grams, Sugar: 32 grams, Fat: 0 grams, Calcium: 2% of the Daily Value (DV), Iron: 2% of the DV, Potassium: 7% of the DV, Copper: 19% of the DV, Vitamin B6: 7% of the DV, Magnesium: 6% of the DV
Nuts: Soaking nuts and seeds for several hours then straining the water can be a great way to remove some of the digestive inhibitors, called phytic acid, that may prevent the complete absorption of the nutrients they offer.
Sometimes these substances are referred to as “anti-nutrients” because they cannot only prevent assimilation but also can cause digestive issues, like flatulence and bloating, especially when consumed in excess.
Phytates and other enzyme inhibitors can be eliminated or minimized by soaking the seed/nut in pure water for a number of hours. Usually, this can be achieved by soaking overnight, or about 8 hours.
Soft, fattier type nuts, like cashews, typically don’t need to soak as long (4 hours). After the soaking period, it is necessary to discard the soaking liquid and rinse again with water. Some people also add salt or lemon juice to the soak water to help neutralize enzyme inhibitors and reduce the phytic acid, oxalic acid, and lectin content.
After soaking seeds and nuts, like almonds, pistachios, hazelnuts, sunflower and pumpkin seeds, you can dehydrate them to create a crunchy convenient snack food, much like their raw versions, which can be stored for long term use.
Seeds like flax or chia, of course, don’t require soaking and straining but are usually just soaked to produce a gelatinous substance that can be further processed into recipes and drinks.
There are certain types of nuts/seed with a higher fat content that actually have a less nutrient-inhibiting influence. This includes varieties like macadamia, hemp seed, or pine nut. Although they should not be consumed in excess, they are much tastier in their raw unsoaked state.
They can be further processed into nut butters to increase digestibility and used in occasional recipes and raw desserts. When consuming nuts without soaking them, it can be beneficial to supplement intake with a quality digestive enzyme powder.
Nuts and seeds are a high energy-dense fuel source, packed with concentrated protein, fatty acids, vitamins, minerals, fiber and other nutrients unique to the specific varieties. They can be a great addition to a paleo, vegan, raw vegan, vegetarian or ketogenic diets.