Raw Mint Chocolate Bars
By Claire Georgiou, Reboot Naturopath, B.HSc ND
This is a rich creamy dairy-free and gluten-free dessert so it’s great for people with allergies, dietary restrictions or anyone who would like to enjoy a healthier version of this type of dessert. Many traditional desserts are high calories combined with many unfortunate ingredients that stimulate inflammation and promote poor health with minimal nutrients while a dessert like this offers a broad spectrum of nutrients as well as being a great dessert and entirely satisfying. This is a large serving so you can always make a half serving. I decided to use Brazil nuts for their excellent selenium content that supports immune health and protects against viral infections.
Ingredients
Base:
- 1 ½ cup (200 g) brazil nuts
- 6 dates, pitted
- 2 tbsp honey
- 4 tbsp cacao
- 2 tbsp chia seeds
- 1 tsp vanilla extract
- pinch of sea salt
Mint Filling:
- 2 cups (300 g) cashews, soaked (2-4 hours) and rinsed
- 1/2 cup (45 g) shredded coconut
- 1/3 cup (80 ml) coconut oil, melted
- pinch of sea salt
- 1/4 cup (60 ml) honey
- 4 – 6 drops of food grade peppermint oil
- 1 large handful of baby spinach leaves (this adds the nice green color)
Chocolate Topping:
- ½ cup (125 ml) coconut oil
- 1 tsp honey
- ½ cup (75 g) cacao powder
- 1 tsp vanilla extract
- pinch of sea salt
- 2 tbsp cacao nibs
Directions
To make the base:
- Line a slice tray (9″x9″) or shallow tin with foil or baking paper.
- Process the brazil nuts until a crumb consistency forms in a blender or food processor then add the dates, honey, cacao, vanilla and sea salt until well mixed. Press the mixture into the slice tin evenly then put into the freezer while preparing the mint layer.
Mint layer:
- Add all the mint filling ingredients to a high powdered blender or processor and process until smooth. Spread this mixture on top of the base and place back into the freezer.
Chocolate layer:
- Warm and melt the coconut oil and honey together stirring well, then add the remaining chocolate layer ingredients and mix well.
- Add the chocolate layer to the top of the mint layer and sprinkle the cacao nibs over the top and replace back into the freezer and leave for 1 hour.
- Once dish has hardened enough you can cut up into small squares and store this in the freezer or fridge in an air-tight container.
Prep Time: 40 minutes
Cook Time: 1 - 2 hours (in freezer)
Total Time: About 2 hours
Servings: 30
Serving Size: 1 bar
Substitutions
- Brazil nuts – almonds, pecans, hazelnuts
- Dates – dried figs, raisins, sultanas
- Honey – maple syrup, rice syrup
- Cacao – carob
- Cashews – macadamia
- Coconut oil – cacao butter
Calories: 200
Fat: 15g
Trans Fat: 7g
Cholesterol: 0mg
Sodium: 50mg
Carbohydrates: 14g
Fiber: 3g
Sugars: 8g
Protein: 4g