Characteristics

This recipe blends the richness of mint and cacao, providing a delectable experience for our senses. The simple, nutritious, and whole-food ingredients provide potent nutrition benefits and health promoting qualities. These squares make a super healthy, fantastic treat for all ages that can be used as a snack or dessert. They are rich in protein, healthy fats, antioxidants, micronutrients and fiber. They are naturally low in sodium, have no refined or isolated sugars and all of their calories are nutrient dense. And being raw, as opposed to baked or cooked, means that they maintain their full nutritional integrity.

TYPE: Dessert, Snack
PREPARATION: < 5 mins
SERVING: Makes 16 squares

  • Raw
  • 100% Plant-based (Vegan)
  • Organic (depending on choice of ingredients)
  • Wheat-free
  • Gluten-free
  • Peanut-free
  • Nut-free
  • Soy-free
  • Corn-free
  • Refined sugar-free
  • Isolated sugar-free

Goodies Needed

INGREDIENTS:

  • 1.5 cups Hemp Seeds (organic)
  • 1 cup Shredded Coconut (organic, unsweetened)
  • 1 - 1.5 cups Raisins or Dates (organic)
  • 2 - 4 TBSP Cacao Powder (raw, organic)
  • 1/4 cup Fresh Peppermint or 1 tsp (or more) Pure Peppermint Extract (organic)
  • 1 tsp Pure Vanilla Extract (organic)

TOOLS:

  • Food Processor
  • Spatula
  • Glass 8-inch Square Dish

Preparation Steps

  1. Place all ingredients in a food processor, and process on high speed, until mixture forms a large clump, or begins to stick together. If uncertain, test a small amount of mixture by squeezing it between your fingers to see if it sticks and holds together.
  2. Remove from food processor and using a spatula press the mixture into an 8-inch square glass dish. [Alternatively, you can create truffle-sized balls with the mixture by rolling it in your hands, and coating with raw cacao powder or shredded coconut for added visual appeal. Will make about 24 balls.]
  3. You can eat it immediately for a soft, chewy texture, or place in the refrigerator for 30 minutes (or more) for a firmer texture.
  4. Cut into 16 squares and enjoy.
  5. Store in refrigerator for short term use (within week), or in freezer for long term use.
  6. For your next batch, adjust the quantities as best suited for your tastebud and texture preferences.

Meal Nutritional Benefits

Hemp Seeds

  • provide healthy fats, protein and some carbohydrates
  • are a source of omega-3 fatty acids and provide an great omega-3 to omega-6 ratio (1:3)
  • provide phytonutrients, antioxidants and anti-inflammatory benefits
  • a source of vitamins, especially vitamin A and E
  • a source of minerals, especially phosphorus, potassium, calcium, iron, and zinc
  • support optimal health, weight, healing, and prevention
  • help maintain healthy blood pressure, blood sugar, and cholesterol levels
  • help prevent and protect against heart disease, cancers, diabetes and other chronic lifestyle diseases
  • for more information, visit the hemp seed health benefits from Organic Facts

Raw Cacao

  • provides healthy fats, protein and carbohydrates
  • provides one of the highest sources of antioxidants
  • a source of vitamins, especially the B vitamins
  • a source of minerals, especially manganese, copper, magnesium and iron
  • provides an abundance of phytonutrients for healing and prevention
  • contains euphoric properties (anandamide), aphrodisiac properties (arginine), anti-depressant properties (tryptophan) and helps stimulate and balance brain activity
  • provides anti-inflammatory, rejuvenating and anti-aging elements
  • helps maintain healthy blood pressure, and protect against cardiovascular disease
  • for more info, see the cacao benefits overview on Organic Facts

Coconut (Dry and Fresh)

  • provides healthy fats, along with some carbohydrates, fiber and protein
  • provides antioxidants and phytonutrients
  • provides vitamins, like B vitamins and vitamin C
  • provides minerals, especially manganese, copper, selenium, iron, magnesium, phosphorus, and potassium
  • supports optimal health, weight, healing, and prevention
  • supportive for brain and nervous system, cardiovascular system, and overall good health
  • For more information, visit the coconut nutrition facts from Nutrition-And-You.com
  • Health Tip: avoid sweetened, sulfured or preserved dry coconut

Raisins

  • provide vitamins, minerals, phytonutrients, and antioxidants
  • provide healthy carbohydrates, some protein, and are virtually fat-free
  • provide most of the B vitamins, vitamin C and vitamin K
  • provide potassium, copper, manganese, iron, phosphorus, and calcium
  • support optimal health, energy, weight, healing and prevention
  • support digestive health and elimination
  • support cardiovascular and immune health
  • for more info, see the raisins overview on Nutrition-and-You

OR

Medjool Dates

  • provide healthy carbohydrates, some protein, and are virtually fat-free
  • provide vitamins, minerals, phytonutrients, and antioxidants
  • provide most of the B vitamins
  • especially rich in potassium, copper, manganese, and magnesium
  • support optimal health, energy, weight, healing and prevention
  • support digestive, immune, and cardiovascular health
  • for more info, see the medjool dates overview on Nutrition-and-You

Peppermint:

  • Provides vitamins, minerals, antioxidants and phytonutrients
  • Most specifically, a source of vitamin C, manganese and copper
  • Provides muscles relaxing ability to relieve symptoms of irritable bowel syndrome, including indigestion, dyspepsia, and colonic muscle spasms
  • Contains anti-microbial, anti-carcinogenic and anti-inflammatory properties
  • For more information, visit the peppermint detailed overview from World’s Healthiest Foods