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 (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
  • For more information, visit the coconut nutrition facts from Nutrition-And-You.com
  • Health Tip: Avoid dry coconut that has been sweetened, sulfured, highly processed, or found to contain other additives or preservatives.

Cashews

  • provide healthy fats, protein, some carbohydrates, and fiber
  • provide phytonutrients, antioxidants, and anti-inflammatory benefits
  • provide vitamins, especially vitamin K and some of the B vitamins
  • provide minerals, especially potassium, phosphorus, magnesium, calcium, iron, zinc, and selenium
  • support optimal health, weight, healing, and prevention
  • support healthy blood pressure, blood sugar, and cholesterol levels
  • protect against cardiovascular disease, cancer, diabetes type 2, and other diseases
  • for more information, visit the cashews detailed overview from World’s Healthiest Foods

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
  • for more info, see the medjool date overview on Eco Watch

Carob (Bean or Powder)

  • provides healthy fats, protein, some carbohydrates, and fiber
  • provides lots of phytonutrients, antioxidants, and anti-inflammatory benefits
  • provides vitamins, especially vitamin A and most vitamins, including folate and choline
  • provides minerals, especially potassium, calcium, phosphorus, magnesium, iron, zinc, copper, and selenium
  • supports optimal health, weight, healing, and prevention
  • supports healthy blood pressure, blood sugar, and cholesterol levels
  • protects against cardiovascular disease, cancer, diabetes type 2, and other diseases
  • for more info, see the carob overview on Health Benefits Times

Bananas

  • provide healthy carbohydrates, fiber, protein, and are virtually fat-free
  • provide lots of phytonutrients, antioxidants, and anti-inflammatory benefits
  • provide vitamins, including vitamin A, C, E, K, and most B vitamins
  • provide minerals, especially potassium, magnesium, phosphorus, calcium, iron, and zinc
  • support optimal health, weight, healing, and prevention
  • support healthy digestion, blood pressure, blood sugar, and cholesterol levls
  • protect against cardiovascular disease, cancer, diabetes type 2, and other diseases
  • for more info, see the bananas overview on World’s Healthiest Foods