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
- 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.
- 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.]
- You can eat it immediately for a soft, chewy texture, or place in the refrigerator for 30 minutes (or more) for a firmer texture.
- Cut into 16 squares and enjoy.
- Store in refrigerator for short term use (within week), or in freezer for long term use.
- For your next batch, adjust the quantities as best suited for your tastebud and texture preferences.
Meal Nutritional Benefits
Hemp Seeds
- excellent source of healthy fats (35%) and protein (25%)
- provide healthy carbohydrates and fiber
- excellent source of omega-3 fatty acids, including an optimal omega-3 to omega-6 ratio (1:3)
- provide phytonutrients, antioxidants and anti-inflammatory benefits
- provide vitamins, especially vitamin A and E, and some B vitamins
- provide minerals, especially phosphorus, potassium, magnesium, calcium, iron, and zinc
- support optimal health, weight, healing, and prevention
- support healthy blood pressure, blood sugar, and cholesterol levels
- protect against heart disease, cancers, diabetes type 2, and other chronic diseases
Cacao (Powder, Nibs, Beans)
- provides healthy fats, protein, some carbohydrates, and fiber
- provides lots of phytonutrients, antioxidants, and anti-inflammatory benefits
- provides vitamins, especially most B vitamins
- provides minerals, especially potassium, phosphorus, magnesium, calcium, iron, zinc, copper, manganese, and selenium
- supports optimal health, weight, healing, and prevention
- contains euphoric properties (anandamide), aphrodisiac properties (arginine), anti-depressant properties (tryptophan), anti-aging properties, and helps to stimulate and balance brain activity
- helps maintain healthy blood pressure and blood sugar
- protects against cardiovascular disease, cancer, diabetes type 2, and other diseases
- Tips: This information applies specifically to pure cacao products and not any chocolate with added dairy, sugar, or other additives. Choose organic and raw pure cacao products for maximum nutrition and health benefits.
Coconut (fresh and dry)
- provides healthy fats, protein, some carbohydrates, and fiber
- provides antioxidants, phytonutrients, and anti-inflammatory benefits
- provides vitamins, like vitamin C and some B vitamins, including folate and choline
- provides minerals, especially potassium, phosphorus, magnesium, calcium, iron, manganese, zinc, and copper
- supports optimal health, weight, healing, and prevention
- supports healthy blood pressure, blood sugar, cholesterol, and iron levels
- can support proper bone health and protects against osteoporosis
- can protect against cardiovascular disease, cancer, diabetes type 2, and other diseases
- Health Tip: Avoid dry coconut that has been sweetened, sulfured, highly processed, or found to contain other additives or preservatives.
Raisins
- provide healthy carbohydrates, fiber, protein, and are virtually fat-free
- provide lots of phytonutrients, antioxidants, and anti-inflammatory benefits
- provide vitamins, especially vitamin C, K, and most of the B vitamins
- provide minerals, especially potassium, phosphorus, calcium, magnesium, and iron
- support optimal health, energy, weight, healing, and prevention
- support the nervous, immune, and digestive systems
- protect against cardiovascular disease, including cholesterol and blood pressure problems
OR
Medjool Dates
- provide healthy carbohydrates, fiber, protein, and are virtually fat-free
- provide phytonutrients and antioxidants
- have anti-cancer and anti-inflammatory properties
- provide vitamins, especially the B vitamins
- provide minerals, especially potassium, copper, manganese, magnesium, calcium, and iron
- support optimal health, energy, weight, healing, and prevention
- support digestive, immune, and cardiovascular health
Peppermint
- not a significant source of calories or macronutrients (carbs, fats, protein)
- provides phytonutrients and antioxidants
- provides anti-inflammatory, antimicrobial, and anti-cancer benefits
- provides vitamins, specifically vitamin A, C, and folate
- provides minerals, specifically potassium, calcium, and magnesium
- supports optimal health, weight, healing, and prevention
- supports digestive health; helpful for bloating, gas, indigestion, and diarrhea
- supports healthy blood pressure, blood sugar, and cholesterol levels
- protects against cardiovascular disease, cancer, diabetes type 2, and other diseases
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