These Healthy Chocolate Nut and Seed Bites are a perfect combination of energy-boosting ingredients like nuts, seeds, and dried fruits, topped off with a decadent layer of sugar-free dark and white chocolate. Packed with healthy fats, fiber, and essential nutrients, these bites are a great option for a quick snack, a pre-workout boost, or a guilt-free dessert. The combination of walnuts, almonds, sunflower seeds, and pumpkin seeds provides a satisfying crunch, while the dried fruits lend a natural sweetness. Plus, the addition of Jerusalem artichoke syrup and vanilla extract elevates the flavors to create a deliciously wholesome treat.
Preparation Time:
- Prep time: 20 minutes
- Chill time: 1 hour
- Total time: 1 hour 20 minutes
Ingredients:
- Dates: 80 grams (3 ounces) / ½ cup
- Dried Apricots: 100 grams (3.5 ounces) / ⅔ cup
- Walnuts: 60 grams (2 ounces) / ½ cup
- Sunflower Seeds: 15 grams (0.5 ounces) / 2 tablespoons
- Almonds: 30 grams (1 ounce) / ¼ cup
- Sesame Seeds: 30 grams (1 ounce) / ¼ cup
- Pumpkin Seeds: 20 grams (0.7 ounces) / 2½ tablespoons
- Jerusalem Artichoke Syrup: 15 ml (0.5 fl oz) / 1 tablespoon
- Vanilla Extract: a few drops
- Dark Chocolate (sugar-free): 100 grams (3.5 ounces) / ⅔ cup
- Olive Oil: 13 ml (0.4 fl oz) / 1 tablespoon
- White Chocolate (sugar-free): 100 grams (3.5 ounces) / ⅔ cup
- Ground Pumpkin Seeds: 7 grams (0.2 ounces) / 1 tablespoon
- Ground Almond Kernels: 7 grams (0.2 ounces) / 1 tablespoon
Directions:
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Prepare the Dried Fruits:
Soak the dates and dried apricots in cold water for 15 minutes to remove preservatives and activate beneficial substances. Once soaked, remove the seeds from the dates. -
Blend the Ingredients:
In a blender, grind the walnuts and sunflower seeds until finely chopped. Add the soaked dates and dried apricots, and blend until you achieve a smooth paste. The texture should be thick yet pliable, ideal for shaping into balls. -
Prepare the Nuts and Seeds:
Fry the almonds in a pan until golden brown, then chop them finely with a knife. Add sesame seeds, pumpkin seeds, chopped almonds, Jerusalem artichoke syrup, and vanilla extract to the blended mixture. Stir well to combine all ingredients thoroughly. -
Shape the Mixture:
Form small spheres from the mixture using your hands, then place them in a silicone mold. Flatten the balls slightly for easier coating with the chocolate. Refrigerate for 20 minutes to set and firm up. -
Coat with Chocolate:
Melt the dark chocolate in a water bath, then stir in 13 ml of olive oil for added smoothness. Pour the melted dark chocolate mixture over the flattened balls in the mold. Repeat the melting process with the white chocolate, adding olive oil, and pour over the dark chocolate layer. -
Decorate and Chill:
Grind pumpkin seeds and almond kernels, then sprinkle the ground mixture over the white chocolate layer to add texture and visual appeal. Place the molds in the fridge for 30-40 minutes or until the chocolate is completely solid. -
Serve:
Once set, remove the chocolate-covered bites from the mold. Serve immediately or store them in an airtight container in the refrigerator for a convenient and healthy snack.
Nutritional Facts (Per Serving):
- Calories: 150 kcal
- Carbohydrates: 16g
- Protein: 3g
- Fat: 9g
- Fiber: 3g
- Sugar: 8g (from natural fruit sugars)
- Vitamins and Minerals: High in Vitamin E, magnesium, and healthy fats.
The Origins and Popularity of the Recipe:
Chocolate-covered snacks and bites are loved worldwide for their rich taste and the ability to combine indulgence with health benefits. The use of natural ingredients like nuts, seeds, and dried fruits in snacks has gained popularity with the rise of healthier eating habits. These ingredients, paired with dark chocolate, are a perfect match for a quick energy boost or a satisfying dessert. The inclusion of Jerusalem artichoke syrup as a sweetener adds a unique touch, enriching the snack with additional health benefits. This recipe, featuring a combination of simple but nutrient-dense ingredients, has emerged as a healthy alternative to traditional chocolate bars and candies. It fits perfectly into the current trend of wholesome snacks that are both delicious and nourishing, with no added refined sugars or preservatives.
Why You’ll Love This Recipe:
You’ll love this recipe because it strikes the perfect balance between indulgent and healthy. The sweetness of the dates and apricots pairs beautifully with the rich flavors of dark and white chocolate, creating a treat that satisfies your sweet tooth without any guilt. The nuts and seeds add a delightful crunch, while the Jerusalem artichoke syrup offers a natural sweetness. It’s the perfect snack to keep you energized throughout the day or to indulge in as a dessert, and it’s easy to make in batches to have on hand whenever you need it.
Health Benefits of This Recipe:
- Dates and Apricots: These fruits are rich in fiber and antioxidants, promoting digestive health and reducing inflammation. They are a great source of natural sugar, providing a quick energy boost.
- Nuts and Seeds: Walnuts, almonds, and pumpkin seeds are packed with healthy fats, especially omega-3 fatty acids, which support heart health and brain function.
- Jerusalem Artichoke Syrup: This syrup is high in inulin, a type of prebiotic fiber that supports gut health and helps regulate blood sugar levels.
- Dark Chocolate: Dark chocolate is rich in antioxidants, particularly flavonoids, which are known for their cardiovascular benefits and their ability to boost mood.
Serving Suggestions:
- Snack: These bites are perfect for a quick snack on the go, providing a combination of protein, healthy fats, and natural sugars to keep you full.
- Dessert: Serve them as a healthy dessert after a meal, paired with a cup of herbal tea or coffee.
- Gift Idea: Package them in a nice box or jar as a thoughtful homemade gift.
- Energy Boost: Eat one or two as a pre-workout snack for sustained energy and muscle repair.
Tips:
- Storage: Store the bites in an airtight container in the fridge for up to a week. They can also be frozen for longer storage, though it’s best to consume them within a month for the freshest taste.
- Consistency: If the mixture is too dry to form into balls, add a bit more olive oil or water to help bind it together.
- Sweetness Level: Adjust the sweetness by adding more or less Jerusalem artichoke syrup to suit your taste preferences.
- Chocolate Coating: If you prefer a thicker chocolate coating, repeat the melting and pouring process for an additional layer of chocolate.
Variations to Try:
- Vegan Option: Substitute the honey with maple syrup or agave nectar for a fully vegan version of this recipe.
- Nut-Free: Swap the nuts for seeds (such as sunflower or chia seeds) to create a nut-free version suitable for those with nut allergies.
- Add Spices: Enhance the flavor by adding a pinch of cinnamon, nutmeg, or cardamom to the mix for a warming, spiced version of these bites.
- Crunchy Topping: Instead of ground nuts and seeds, top with extra whole nuts or dried fruits for added texture and crunch.
Conclusion:
These Healthy Chocolate Nut and Seed Bites are a wonderful treat that combines healthful ingredients with the indulgence of chocolate. Whether you’re craving a sweet snack or need an energy boost, these bites offer the perfect solution. They are packed with nutrients, antioxidants, and healthy fats, making them a guilt-free option for any time of day. The addition of Jerusalem artichoke syrup and the balance of dark and white chocolate layers make them a unique and satisfying treat. Easy to make and even easier to enjoy, these bites are sure to become a staple in your snack rotation.
Frequently Asked Questions (FAQs):
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How long can I store these bites?
These bites can be stored in the fridge for up to a week or frozen for up to a month. -
Can I use other types of sweeteners?
Yes, you can substitute Jerusalem artichoke syrup with honey, maple syrup, or agave nectar based on your preference. -
Can I use other nuts instead of walnuts?
Yes, feel free to use other nuts such as pecans, cashews, or hazelnuts for different textures and flavors. -
Are these bites suitable for people with nut allergies?
Yes, you can make a nut-free version by using seeds like sunflower seeds or chia seeds instead. -
Can I make these bites without a mold?
Yes, simply form the mixture into balls or squares by hand and refrigerate as directed.