Thursday, April 17, 2014

fruit and nut bars


2 cups nuts (e.g. 1 cashew, 1/2 walnut, 1/2 brazil)
1 tsp chia seeds (optional)
5 tsp cocoa
50g soft dates (de-seed them)
2 tbsp apple juice

Food process the nuts and seeds until they are fine crumbs, then add the cocoa an blitz again. Now add the dates and apple juice a bit at a time and blend until finely chopped (you may have the odd small chunk, but it doesn't matter.

Spread the mix into a small square dish lined with baking parchment and press with a spatula (or even better, wrap into a parcel with the parchment and flatten with a rolling pin to make it nice and dense but about 2cm thick).  Cut into bars/squares and dust with corn flour before boxing/bagging them to avoid them sticking together.

This makes a massive bagful and will last ages.  If you can't be bothered with all the stickiness of de-seeding dates and blending them you could always buy cocoa delight bits/bars by Nakd in the UK. Some people call this recipe vegan fudge and in America I think there is a branded bar called Larabar.  For a picture recipe check out Health inspirations food blog (http://www.healthinspirations.net/2012/04/05/2-food-processor-recipes/)  Don't they look delicious!