CHOCOLATE SEED BARK

sweet treats
Written By Flóra Szalai

CHOCOLATE SEED BARK

Your gut loves fibre and plant-diversity. That's why this chocolate seed bark is loaded with oats, flax, pumpkin seeds and more — packed with plants, healthy fats, protein and micronutrients your body (and specifically your gut bacteria) thrives on. And how could I forget the best part?! Is also has chocolate!

       Makes around 10 barks if broken up
   
      Prep Time: 15 min
      chilling time 2 hours or up to overnight
      Total Time: 2 hours 15 min

INGREDIENTS

WET INGREDIENTS

¼ cup tahini / smooth nut butter
¼ cup honey / maple syrup
1 tsp pure vanilla extract

DRY INGREDIENTS

1/4 cup oats
1 + 1/2 cups of a mix of nuts and seeds. I like to use:

1/3 cup desiccated or flaked coconut
1/3 cup sunflower seeds / slivered almonds
1/3 cup pumpkin seeds
1/4 cup ground flaxseed
1/4 cup hemp seeds

Pinch of salt

TOPPING:

100g 85% chocolate
2 tsp coconut oil
Sprinkle of sea salt

METHOD

  1. Line a baking sheet with parchment paper.

  2. In a large bowl, mix all the dry ingredients together — that’s the oats, your nuts/seeds combo and pinch of salt.

  3. Pour in the tahini, maple syrup and vanilla extract.

  4. Combine well, until everything is sticking together.

  5. Pack the seed mix very tightly onto the prepared baking sheet, with the back of a metal spoon. Leave in the fridge for at least an hour to set.

  6. Melt the chocolate with the coconut oil in either the microwave (make sure to stir every 30 seconds to avoid burning) or on a double boiler.

  7. Pour the melted chocolate over the seed mix, spread it evenly with a spoon. Sprinkle with sea salt and leave in the fridge for at least an hour or up to overnight.

  8. Cut up into smaller pieces and enjoy!

  • Per portion (if you break it into 10 pieces)

    WITH THE OPTIONAL PEANUT BUTTER:

    • Calories: ~177 kcal

    • Protein: ~5.4 g

    • Carbohydrates: ~12.8 g

    • Fiber: ~2.6 g

    • Fat: ~12.4 g

      • Saturated fat: ~2.4 g

      • Monounsaturated fat: ~3.2 g

      • Polyunsaturated fat: ~5.9 g

    • Iron: ~2.89 mg

    • Calcium: ~46.5 mg

    • Potassium: ~289.4 mg

    • Magnesium: ~117.2 mg

    • Folate: ~22.3 mcg

    • Zinc: ~2.42mg

    • Vitamin E: ~2.90mg

    All values are an estimate.

These recipes are provided for inspiration. They are not prescriptive meal plans or serve as medical advice. We encourage you to listen to your body, honour your hunger and fullness, and adapt meals to suit your individual needs and preferences.

Flóra Szalai
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