These delicious, soft and chewy treats provide a fantastic snack for the whole family. They make an exceptionally good treat for young children, as they do not contain any cacao, yet deliver a sweet chocolatey experience. Additionally, they are based on healthy, wholesome fats composed of saturated and unsaturated fatty acids from whole plant foods, which are essential for proper growth and development of children who also require diets higher in fat.

These treats provide healthy carbohydrates and protein, as well as antioxidants, phytonutrients, vitamins, minerals, and fiber. They are naturally low in sodium and contain no refined or isolated sugars. Being a raw treat, they also provide maximum nutritional integrity.

Characteristics

TYPE: Snack, Treat
PREPARATION: < 5 mins
SERVING: Makes 12 cupcakes or squares or bars.

  • Whole-food
  • 100% Plant-based (vegan)
  • Raw (not cooked or baked)
  • Organic
  • Grain-free
  • Wheat-free
  • Gluten-free
  • Peanut-free
  • Soy-free
  • Corn-free
  • Oil-free
  • Refined sugar-free

Goodies Needed

INGREDIENTS:

TOOLS:

Preparation Steps

  1. Place the coconut, cashews, dates and carob powder in a food processor and process on full speed until the mixture is crumbly.
  2. Peel the banana and add to the food processor and process until mixture starts to stick together and the banana got fully mixed in.
  3. Transfer the mixture from the food processor into your cupcake molds by taking about a tablespoon per cupcake mold, and packing it in and pressing it down with a spoon or spatula. The molds will be about half full. (Given the nutritional value of these treats, these make good servings and there is no need to double the ingredients to have a full cupcake size.)

  4. If you are making bars or squares, transfer the mixture to your glass dish, pack and press down firmly with a spatula and cover the dish with an appropriate lid or cling wrap.

  5. The treats can be eaten “as is” in their fully soft version, but it is best to place them in the fridge for at least 2 hours.
  6. Store the treats in the refrigerator; they will keep well for up to a week, but be sure to keep them well covered so they don’t dry out. They can also be easily frozen for future use.

Tips

Meal Nutritional Benefits

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

Cashews

  • provide healthy fats, protein and some carbohydrates
  • provide vitamins, minerals, phytonutrients and antioxidants
  • provide most of the B vitamins and vitamin K
  • provide essential minerals, especially copper, manganese, magnesium, phosphorus, zinc, and iron
  • support optimal health, weight, healing, and prevention
  • help maintain healthy blood pressure, blood sugar, and cholesterol levels
  • for more information, visit the cashews detailed overview from World’s Healthiest Foods

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

Raw Carob

  • provides healthy fats, protein and carbohydrates
  • lower in fat, sugar and calories than cacao
  • provides healing and protective phytonutrients and antioxidants
  • a source of vitamins, especially B vitamins
  • a source of minerals, especially calcium, zinc, copper, manganese and potassium
  • provides anti-inflammatory properties and support for optimal health
  • helps maintain healthy blood pressure, blood sugar and cholesterol
  • for more info, see the carob benefits overview on Organic Facts

Banana

  • provides healthy carbohydrates, some protein, and is virtually fat-free
  • provides phytonutrients, antioxidants and anti-inflammatory benefits
  • a source of vitamins, especially most B vitamins and vitamin C
  • a source of minerals, especially manganese, potassium, magnesium, copper, phosphorus, iron, and selenium
  • supports optimal health, weight, healing and prevention
  • supports digestive, immune, and cardiovascular health
  • helps maintain healthy blood pressure, cholesterol, and elimination
  • for more info, see the bananas overview on World’s Healthiest Foods