Chocolate Lamington Bars – Be Good Organics

How to Make Chocolate Lamington Bars

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While I’m in Sydney these few weeks, I’ve been spending lots of time with my father and youngest sister who’s 11. As a end result, I’ve been pondering so much about wholesome plant-primarily based treats I could make her that she’ll get pleasure from. I needed to make one thing that she’d be capable of seize and take along with her to swimming and gymnastics, and so created this recipe this week. These bars are a scrumptious mix of cacao, coconut, cashews, raisins and a touch of vanilla. They have simply the suitable stage of sweetness (not an excessive amount of), and are a few tenth of the price of shopping for pre-made uncooked fruit and nut bars from the shop. They’re additionally tremendous simple to make in your meals processor, and you probably have youngsters or grandkids your self you will get them concerned too.

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I discussed final week about how I like to recommend storing your uncooked candy treats, in my Lemon Coconut Truffle put up here. Essentially, in the event that they embrace a water part (reminiscent of soaked nuts or fruit juice) then they’re finest saved within the freezer to maintain them agency and recent. If nonetheless they solely encompass dried fruit and nuts with no liquid, you’ll be able to fortunately preserve them within the fridge for a lot of weeks.

So when to make use of soaked nuts and when to make use of dry?

To soak or to not soak

You might have heard of soaking your nuts, seeds, grains and legumes, and questioned why on earth you’d go to the additional effort. Soaking nuts ands grains removes their outer layer of phytic acid and initiates the sprouting course of, which makes their fat and proteins extra digestible. That layer is there to in any other case shield the nut from being munched by predators, and prevents it from going rancid! Smart little issues crops are.

I typically use nuts in 3 ways and would advocate you making an attempt these additionally. Soak them in a single day, rinse and drain, then use them as is, dry or dehydrate them at low temperatures so they continue to be uncooked however crunchy, or roast them flippantly. Roasting reduces nuts’  potential rancidity, makes them simpler to digest, and will increase their warming qualities, however solely flippantly roast as overheating harms their delicate oils.

Here are some ideas for my three advisable strategies of nut preparation (and I seek advice from them in recipes as such):

Soaked: Soak in a single day in water (filtered if attainable), then drain and rinse properly. Use instantly, or pat dry and retailer in a sealed container within the fridge for two days or freezer for as much as 2 months. Great to make use of when a creamy texture is desired reminiscent of in my Coconut Cashew Chia Cream and Creamy Lemon Cheesecake.

Raw (soaked then dehydrated): Soak in a single day as above, rinse in morning, drain and pat dry. Pour right into a single layer in a baking tray, and bake in a single day (~12 hours) at 50°C till dry and crunchy. Allow to chill fully, then use or retailer in a glass jar in a cool darkish place, or within the freezer in a sealed container. Perfect for drier recipes reminiscent of my Lemon Coconut Truffles or this week’s Cacao Coconut Bars.

Roasted: As per the uncooked dehydrated model, however roast flippantly at 150°C for 8-quarter-hour till simply crunchy. Allow to chill fully, then use or retailer in a glass jar in a cool darkish place, or within the freezer in a sealed container. This is a faster model of drying your nuts than the uncooked dehydrated methodology, and likewise good for nuts which style higher roasted such because the hazelnuts in my Ferrero Rocher Choc Hazelnut Truffles.

Nuts are one in all my favorite vitality dense meals. They are wealthy sources of protein and fats, and include excessive ranges of vitamin E which protects the nerves, pores and skin, and is crucial for liver perform. They are additionally excessive in polyphenols and protease inhibitors, each compounds which assist stop most cancers. Nuts include excessive ranges of polyunsaturated fat which decrease blood ldl cholesterol. They’re additionally low GI which means they assist regulate blood sugar, and are good for diabetics in addition to common people wanting constant vitality ranges.

Despite my expensive love for nuts, they are excessive vitality dense meals so are finest loved carefully, notably in case you’re eager to drop some weight. And once I’m speaking nuts I’m speaking concerning the uncooked natural one, not honey roasted peanuts and salted cashews (though a handful on a Friday evening received’t harm).

These snack bars are finest saved within the fridge in a sealed container, and can final for no less than two weeks. You can alternatively retailer them within the freezer for as much as two months. And by the way in which, they’re not simply nice for youths, they make glorious grownup snacks too! Wrap one up and take it with you to work or uni, in case you don’t have a fridge onsite simply preserve them within the freezer in a single day beforehand so that they keep good and agency until consumption.

Want extra fast candy treats? verify these out:

If you make this Cheesy Broccoli Soup, please let me know! Leave me a score and remark beneath (it helps the recipe change into extra searchable on-line), and if you wish to go the additional mile, tag me @begoodorganics on Instagram, TikTok, or Facebook. I can’t wait to listen to from you!

Chocolate Lamington Bars

Checkout this candy deal with state of affairs. These chewy coconutty Chocolate Lamington Bars are simply what you want in your 3pmsies (or dessert). And… all you want is 10mins, 6 substances, and a meals processor.

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Ingredients

• 1
  c
  cashews
• ½
  c
  cacao powder
• 1
  c
  dates
• ⅔
  c
  raisins
• 2
  tbsp
  coconut oil
  melted
• 2
  tsp
  vanilla extract
• pinch
  sea salt
• 1 ½
  c
  shredded coconut

Instructions

1. Blend the cashews in a meals processor to a nice flour, then add cacao powder, dates, raisins, coconut oil, vanilla and salt, and mix till sticky (you’ll be able to add 1 tablespoon of water if it is not sticking).

2. Add shredded coconut and pulse till mixed, then press right into a lined or silicon loaf tin, and pop within the freezer for 1 hour to set. Or, bake them for 8 minutes at 120°C fan bake if you wish to carry out a extra toasted coconut flavour.

3. Slice into bars, and retailer within the freezer for a brilliant chewy bar, or fridge for a softer bar. Will preserve for two months within the freezer, or fridge for two weeks.

Recipe Video

Recipe Notes

• Nut free: Use sunflower or hemp seeds as an alternative of cashews.

• Oil free: Add water as an alternative of coconut oil, and preserve within the freezer.

Nutrition Facts

Chocolate Lamington Bars

Amount Per Serving

Calories 224
Calories from Fat 135

% Daily Value*

Fat 15g23%

Saturated Fat 10g63%

Polyunsaturated Fat 1g

Monounsaturated Fat 3g

Sodium 9mg0%

Potassium 336mg10%

Carbohydrates 24g8%

Fiber 5g21%

Sugar 9g10%

Protein 4g8%

Vitamin A 1IU0%

Vitamin C 1mg1%

Calcium 19mg2%

Iron 2mg11%

* Percent Daily Values are primarily based on a 2000 calorie food plan.

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