I’m always looking for healthy ways to boost my energy levels when I’m feeling that little dip in the afternoon. I used to rely on refined and processed foods to pick me up, only to spike my blood sugar and come crashing down all over again. When I finally started cutting out junk food, I learned to rewire my tastebuds and truly appreciate whole foods. These Raw Cacao Superfood Squares are made with a variety of nuts, seeds and dried fruit and are incredibly delicious! They have been a staple in my household and can usually be found in the fridge for a cool and healthy treat on-the-go. They are loaded with fibre, protein, healthy fats and antioxidants to help keep you feeling full and energized throughout the day.
Nuts are one of nature’s richest foods and contain quality protein, fatty acids, vitamins and minerals. Most nuts are the edible seed or fruit that follow the blossoming of a tree, contained in a hard shell to protect them from wildlife and keep them fresh. Once the shells are removed, nuts should be stored in a dry, cool place to prevent rancidity. Almonds are a great source of vitamin E, calcium and contain copper, iron, phosphorus, potassium, magnesium, manganese and zinc. They are one of the highest food sources of vitamin E, which helps to support healthy cholesterol levels, fight free radical damage and reduce the risk of heart disease. Cashews are rich in copper, magnesium, potassium, iron, zinc, vitamin K and B6. Both nuts contain phytonutrients, which act as antioxidants in the body that help protect our cells from free radical damage.
Pumpkin seeds are best known for their high concentration of zinc which promotes growth and development, a healthy immune system and sexual function. They are also high in iron, calcium and phosphorus, and contain magnesium, copper, vitamin E and B vitamins. Hemp seeds are a complete protein, meaning that they contain all 9 essential amino acids. Amino acids can be thought of as the building blocks of protein and also play a role in energy production and the synthesis of neurotransmitters and hormones. While many amino acids can be made by the body, we can only get essential amino acids from the foods that we eat. This makes hemp seeds a great source of protein, especially for vegans, vegetarians and those on plant-based diets. Hemp seeds also contain iron, magnesium, zinc and phosphorus and are rich in heart healthy omega 3 & 6 fatty acids. Sunflower seeds are another excellent source of vitamin E and also contain phosphorus, B vitamins, copper and selenium. Selenium supports healthy thyroid function and is even shown to reduce thyroid antibodies in Hashimoto’s patients (1).
The medjool dates and goji berries give these raw superfood squares the perfect touch of sweetness, while the raw chocolate layer provides a slightly bitter contrast. I use raw cacao powder in this recipe which is cold-pressed and less processed than cocoa powder. Raw cacao powder is loaded with antioxidants and contains and abundance of magnesium and iron. Dates are a great source of energy and soluble fibre, promoting healthy digestion and regular bowel movements. While they contain quite a bit of natural sugar, the high fibre content helps to slow down the absorption of sugar into the blood stream. This prevents rapid fluctuations in blood sugar, which often accompanies refined sugar and processed foods. Traditionally used in Chinese medicine, goji berries are an excellent source of antioxidants. They are also a great source of fibre and contain vitamin A, C and iron. These superfood berries promote healthy skin, neutralize free radicals and support the immune system.
Keep your blood sugar in check with these fibre-rich raw superfood squares! Click To Tweet- ⅓ cup raw pumpkin seeds
- ¼ cup raw sunflower seeds
- ½ cup raw mixed nuts (I recommend almonds & cashews)
- ⅓ cup goji berries
- ¼ cup hemp seeds
- 8 medjool dates
- 2 tsp water
- ½ cup cacao powder
- ½ cup coconut oil
- 1 tsp maple syrup
- ½ tsp vanilla
- Pinch of himalayan salt
- Optional: coconut flakes
- Combine the nuts, seeds, dried fruit and cacao nibs in a food processor until broken down into small pieces.
- Add dates and continue blending until everything starts to stick together. If the mixture is still dry, add 2 tsp of water.
- Line a loaf pan with parchment paper and mold everything into a flat square shape.
- In a saucepan, heat the coconut oil on low until completely melted. Remove from heat and add in the maple syrup, vanilla and cacao powder. Whisk together until the powder has dissolved in the liquid.
- Pour the raw chocolate onto the pan until the entire base is evenly covered. Sprinkle with himalayan salt and coconut flakes, if using.
- Put the pan in the freezer for 30 minutes, or until raw chocolate becomes hard.
- Remove from freezer and cut into small squares. Store in the freezer in an airtight container.
While this recipe is amazing as is, sometimes I like to switch it up depending on what ingredients I have on hand. The great thing about these superfood bars is that they are so versatile and can be made with all kinds of nuts, seeds and dried fruit. If you don’t have all of the ingredients on hand, I recommend trying out some of these substitutions:
Medjool dates » Dried apricots
Goji Berries » Dried cranberries
Cashews » Walnuts
Almonds » Pecans
Sunflower seeds » Sesame seeds
Let me know what you think when you give this recipe a go! If you’re feeling a little extra indulgent, try it with a glass of my Creamy Vanilla Bean Almond Milk or a Matcha Green Tea Latte. Feel free to rate it or leave a comment below so I can continue to improve my recipes for you guys. And don’t forget to tag #wholeheartnutrition and @wholeheartca so I can see all of your amazing creations!
Leave a Reply