These delicious, no-bake chocolate squares are easy to make. They require no baking and are low in added sugar. They are made with popular breakfast cereal and sweetened with dates and a little honey. Mixed with dried fruit, seeds, coconut and cocoa powder to make a nutrient-dense biscuit option. Topped with chocolate, this is a definite winner for a healthy afternoon tea.
Serves: 16
Dietary: Suitable for vegan, lactose-free, egg-free, nut-free, coeliac
Contains: Sulphites (dates, desiccated coconut)
May Contain: tree nuts (chocolate), Milk (chocolate, cocoa powder), Soya (chocolate)
Preparation time: 10 minutes plus 2 hrs refrigeration
Cooking time: None
INGREDIENTS
4 wheat cereal biscuits (can use gluten-free)
1¼ cups (175 g) dates, pitted.
½ cup (65 g) sunflower seeds
¾ cup (45 g) desiccated coconut
4 Tbsp (30 g) cocoa powder
2 Tbsp (40 g) honey (or vegan alternative)
2 Tbsp (30 ml) water
6 squares (60 g) dark chocolate (dairy-free)
METHOD
- Line the bottom of a 20 x 20cm square tin with baking paper.
- Check the dates for softness. If the dates are firm, microwave for a few minutes with a splash of water until softened.
- Place all ingredients except the dark chocolate in a food processor and blitz for 3 – 5 minutes until the mixture comes together. If it does not, add 1 Tbsp water at a time until it does.
- Press the mixture into the tin and smooth it with the back of a spoon.
- Melt the dark chocolate (using the microwave is easiest in short 30s bursts on half power until just melted to avoid burning the chocolate).
- Top the mixture in the tin with the melted chocolate.
- Place in the fridge and leave for 2 hours or until chilled and hardened.
- Slice into squares and then remove from tin.
- Store in the fridge, or it can be frozen and defrosted when required.
This recipe has been donated by Emily Cleland, Registered Associate Nutritionist.
NUTRITION INFORMATION
Per square: 35 g
Total calories: 127 kcal
Fat: 5.9 g
Saturated Fat: 3.0 g
Carbohydrate: 15.0 g
Total sugar: 9.8 g
Fibre: 2.8 g
Protein: 2.6 g
Salt: 0.0 5g
NUTRITION FACTS
- These no-bake chocolate squares are made with breakfast cereal fortified with essential micronutrients, including iron and some B vitamins.
- The squares also provide a good source of protein, fibre, zinc, selenium, riboflavin, and folate, and an excellent source of potassium, magnesium, iron, manganese, phosphorus, vitamin E, thiamin, and niacin.
- These squares also contain no added fat, and the sunflower seeds provide a source of unsaturated fats and essential micronutrients.
VARIATIONS
- Use the supermarket’s own-brand of wheat cereal biscuits to reduce the cost.
- The sunflower seeds can be replaced with any seeds or nuts.
- Instead of dates, raisins or sultanas can be used.
Consumer Tested by: Kathy Lewis, R.Nut., Registered Nutritionist
© 2021 The Caroline Walker Trust