Chocolate, Prune and Smoky Quinoa Bars
These chocolate, prune and smoky quinoa bars are a unique and nourishing treat, combining protein and the natural sweetness of prunes with the crunch of toasted pepitas, puffed quinoa, and Brazil nuts. The base is held together with nut butter and coconut oil, with a subtle hint of cayenne, adding warmth and a smoky undertone. The bars are topped with a rich layer of melted dark chocolate and a sprinkling of flaky salt, creating a perfect balance between sweet, nutty, salty, and gently spicy. Ideal for a wholesome snack or a satisfying dessert, they're also easy to make and store well for up to a week.
Ingredients 11
220 g pitted prunes, chopped
2 tbsp coconut oil
150 g almond butter
50 ml grapeseed oil
1 tbsp honey
Pinch cayenne pepper
1 cup pepitas, lightly toasted
1 cup puffed quinoa
1⁄2 cup brazil nut, toasted, coarsely chopped
200 g dark chocolate, 70%, broken into rough pieces
1 tbsp salt flakes
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Method 5
Place the in a small food processor and whiz to a paste. Transfer to a saucepan with the and place over medium-low heat.
Stir in the nut butter, , , and . Reduce heat to low and cook, stirring, for 2-3 minutes until the mixture is soft and gooey, then remove from the heat. Stir in , , chopped , and set aside.
Place the in a heatproof bowl, set it over a saucepan of simmering water (don’t let the bowl touch water), and stir gently until the chocolate has melted.
Line a 30cm x 20cm baking tin (lamington tin) with baking paper. Transfer the mixture to the tin, pack it down into the corners, and ensure it’s even. Pour over the melted , sprinkle over the , transfer to the fridge, and leave to chill for at least 1 hour or until set.
Once set, remove from the tin and cut into bars. They will keep for up to 1 week in an airtight container.
The Chef and Nutritionist's tips
Nutritional Benefits of These Bars
Quinoa:
It is known as a pseudocereal, which contains significant amounts of all the essential amino acids, so it's high in protein and gluten-free. It's rich in carbohydrates and has a low GI rating, so it has no blood sugar spikes and is high in dietary fibre. It is relatively low in fat, mostly omega-6 polyunsaturated, and provides notable quantities of manganese, magnesium, iron, copper, phosphorus, potassium, B-group vitamins, and E.
Pepitas:
Also known as pumpkin seeds, they are high in magnesium, zinc, and fibre—a rich antioxidant with reasonable amounts of iron, zinc, potassium, vitamin B12 and folate.
Prunes:
Dried plums are highly nutritious and contain reasonable amounts of Vitamins A, C, and K, as well as potassium, copper, and manganese. They are also rich in antioxidants to reduce inflammation. They are a good source of insoluble fibre and can relieve constipation with natural laxative effects as they contain sorbitol. They are a good alternative to sweetening foods as they don’t cause blood sugar spikes due to their fibre content, benefiting those with insulin resistance or Diabetes. Don’t overconsume as they are higher in calories; 1/4-1/2 cup [45-85g] a day is ample. If you use prune juice, ensure it is 100% juice without added sugars.
Brazil Nuts:
They are high in selenium and essential for thyroid function and immunity. Your thyroid gland produces hormones for growth, metabolism, and body temperature regulation. One Brazil nut can contain enough selenium to support the production of thyroid hormones and proteins that protect your thyroid from autoimmune conditions such as hypothyroidism, Hashimoto’s thyroiditis, and Graves’ disease. They contain healthy polyunsaturated fats that can improve cholesterol levels and other vitamins and minerals, such as zinc, copper, magnesium, phosphorus, and manganese.
The selenium concentration in Brazil nuts depends on the soil's selenium concentration. Nuts from South America and Brazil are higher in selenium, so please check the nutrition labels when purchasing.
