New recipe I made the other day- raw vegan superfood power bars- totally packed with nutrition and deliciousness! You can make them with chocolate if you like (I like) as well! Here’s the recipe:
2 cups flax seeds
1 cup goji berries
1 cup nenitas (pumpkin seeds)
1 cup sunflower seeds
1 cup mulberries
1 cup cacao powder
1/8 teaspoon vanilla powder
1 1/2 cup coconut flour (or almond flour)
1 teaspoon suma (Brazilian Ginseng)
2 tablespoons lucuma
1/4 cup maple syrup or 3/4 cup date sugar or 3/4 cup pitted and chopped date (use date sugar and dates with water to create a paste)
Step 1: make the flax gelatinous!
Add the flax to a bowl and put double the water to flax (ratio 2:1) and let it become gooey.
Step 2: Once the flax is gelatinous, add the dry ingredients (goji berries, mulberries, etc) to the flax)
Step 3: measure out the cacao powder and sift it (to make sure no powder chunks fall into the mix) into a bowl for dry ingredients.
Step 4: Add to the cacao powder, ground vanilla.
Step 5: add the coconut flour, lucuma, and suma to the dry ingredients. 🙂
Step 6: Add the sugar mix- either
1/4 cup maple syrup or
3/4 cup date sugar mixed with 1/2 cup water or
3/4 cup pitted and chopped date with 1/2 cup water- blend or food process for fast paste making. 🙂
This is to make the bars sweeter to counteract the bitter in the cacao. If you use apple sauce or juice, you will want to add some coconut or nut flour to thicken it to make a paste to help hold the bars together. The flax is also very good at this so you could always add more flax or chia as well. 😉
Step 7: slowly mix in (fold) the dry ingredients and sweetener into the “wet” flax mix.
Step 8: once the mixture has been thoroughly mixed by hand, pour it onto a dehydrator teflex sheet (parchment paper) and fashion into the shape you prefer. Adding lines to the top of your food to mark the food sizes and places can help when separating later after dehydration.
Step 9: Put the mix in the dehydrator at around 110 degrees F and wait. After about 1 day, it is preferred to remove the teflex/ parchment paper so the bottom and center of the bars can also become dehydrated.
Step 10: remove and cut into bars!
If you would like the chocolate topping, this is also a super easy and fast recipe for a ganache style chocolate coating!
1 cup cacao powder
2/3 cup coconut oil
2/3 cup coconut sugar *or* 1/2 cup maple syrup
Pinch of Himalayan sea salt
(Optional) 1/8 teaspoon ground vanilla
Step 1: put all the ingredients into the blender except the coconut sugar. If you’re using maple syrup you can add that to the mix.
Step 2: mix the coconut crystals with a little bit (like 1- 2 tablespoons) of water so it is not so dry. You could also use extra coconut oil and just add to the blender initially but if you feel uncomfortable about the high oil, this is a good alternative.
Step 3: blend until the mixture is nice and creamy! If it is lumpy or not very smooth, add 1 – 2 tablespoons of either coconut oil or maple syrup. If you’re using coconut sugar instead of syrup, add coconut oil. 🙂
Step 4: once the chocolate is ready, it should be thicker like a truffle only a little smoother than the rough truffle like texture. Even if the chocolate is thinner in consistency, it won’t make a difference except in how you coat your bars.
Spread the chocolate onto the top of your bars however you please- I chose to do a thicker spread only on the top.
Step 5: refrigerate the chocolate covered bars to make the chocolate set. It takes about 30 minutes to 1 hour. 🙂
Step 6: enjoy that business!
A note on chocolate making: using water with your chocolate will not allow it to become hardened like the coconut oil will, however if you are using coconut oil remember that oil and water do not blend together! you can add a tiny bit to your coconut sugar to make it wet so it won’t need the coconut oil to become dry and then the high speed blender should help it blend nicely into the oil but if you can avoid using oil and water in your mixture you should because your chocolate will mix much more nicely if you do. 🙂
If your chocolate mixture is too runny and is not blending well together, add more cacao powder. You may need to mildly adjust the sweetness. This add powder- and add sugar adjusting can get to be its own frustration but try to stick to the ratios of ingredients in the initial list and you should find your chocolate mixture will be fine!
For an extra tip, ask yourself if there is too much powder but the taste is good (add oil), too much oil but the taste is sweet (add powder), too much powder but the taste is bitter (add syrup or coconut sugar mixed with coconut oil). 🙂
A note on oil in your recipes:As with any diet- S.A.D. (Standard American) or otherwise, you want to avoid high levels of fats and sugars. Raw food diets can fall into the same “traps” even though a raw vegan or Paleo diet is much healthier because the ingredients come from whole plant sources and don’t have additives. It’s okay to eat a fair amount of coconut oil so don’t worry about the amounts in the recipes! But, if you’re finding your diet contains mostly nuts and seeds and oil, you will definitely want to add in more greens and fruits to balance it out- just like a “standard” diet! 🙂
And feel free to ask questions or leave comments if you try this recipe and like it! 🙂