Tag Archives: homemade nakd bars

Cocao Power Balls

You know those moments when you have a craving for chocolate? For me it is usually mid afternoon, that lull part of the day. Or just before teaching a class, when I need a pick-me-up and energy boost. So I created these beauties to help me, as I’m kind I thought I would share 😉 Now who wants one?

Dietitian UK: Cocao Power balls 2

Note: these are delicious and easy to make, but you do get messy hands!

Packed with nuts and dried fruit I find these great to grab 1 of as I’m on my way to teach a class. My children like them as part of their pudding calling them “chocolate balls”.

Miss K: “Mummy can I have more of those chocolate balls? I wasn’t sure about them on first bite but they are scrummy”

Shall I tell her they don’t actually have chocolate in them?

Dietitian UK: Cocao Power balls

Cocao Power Balls
Yields 8
A power packed healthy treat with that chocolatey hit.
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Prep Time
10 min
Prep Time
10 min
119 calories
17 g
0 g
5 g
3 g
1 g
31 g
1 g
8 g
0 g
4 g
Nutrition Facts
Serving Size
31g
Yields
8
Amount Per Serving
Calories 119
Calories from Fat 45
% Daily Value *
Total Fat 5g
8%
Saturated Fat 1g
4%
Trans Fat 0g
Polyunsaturated Fat 1g
Monounsaturated Fat 3g
Cholesterol 0mg
0%
Sodium 1mg
0%
Total Carbohydrates 17g
6%
Dietary Fiber 2g
10%
Sugars 8g
Protein 3g
Vitamin A
0%
Vitamin C
0%
Calcium
2%
Iron
5%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 100g dates
  2. 75g nuts
  3. 60g oats
  4. 2 tsp cocao powder
  5. 1 tbsp water
Instructions
  1. Blitz the nuts in a coffee grinder or chop them into small pieces with a sharp knife. I use the nuts and seeds grinder on my Kenwood Chef. I used a mixed of walnuts, hazelnuts and cashews.
  2. Remove the nuts and place in a bowl.
  3. Now blitz up or finely chop the dates, add a splash of water if needed to help as they are sticky!
  4. Add to the nuts and mix in the cocao and a little water if needed to help it all bind. You can pop it in a stand mixer at this point and save your arms.
  5. Roll into small balls and you are done!
beta
calories
119
fat
5g
protein
3g
carbs
17g
more
Dietitian UK https://www.dietitianuk.co.uk/

Snacking, children and biscuit love.

There are days when I feel like I am running a cafe. My children take it in turns to come to me saying “I’m hungry” or “Can I have a snack” or “Marmite/Biscuit/Cereal Bar”. Occasionally I even get a please 😉

I do wonder how on earth they can eat so much and still want more, but then they will go through days when they hardly eat, so it all seems to balance out. I prefer them to self-regulate their appetite rather than having me guess when they should be full.

Having a 5 year old makes life a little easier as I can reason with her more and talk through choices. She asks for cake and we can decide if that is the best option just before lunch or could she have a breadstick and save her cake for later on. We can talk about having a range of foods in the diet and what foods are better choice to keep our bodies working properly. She also reacts to having too much sugar and recognises this!

The 2 year old is a different kettle of fish altogether. He has just been through a stage where he has discovered biscuits (mainly from playgroup time with Daddy – ahem) and he is in love. Now I can’t blame him. Who doesn’t love a biscuit. However, they aren’t things I plan for my small ones to eat everyday. THis boy definitely has a sweet tooth. So I’ve had to go on a biscuit cull in our house. When he asks for a biscuit I’ve been explaining we don’t have any, showing him the empty tin and redirecting him to a banana or a piece of toast. There have been some tears and some stroppy moments but after 2 weeks we have made it through the biscuit terror. He is now not asking for them at every available eating moment, at least not at home. 

Dietitian UK: Healthy Snack Ideas collage

So here (in no particular order) are our current list of snacks:

  • Fruit and yoghurt. Job done. 
  • Popcorn – I airpop a pile and keep it in an airtight box for a few days. Plus it is wholegrain!
  • Maltloaf – my 5 year old calls this chocolate cake! She knows it isn’t but…. hey makes it more fun.
  • Wholemeal toast with marmite or cream cheese – a common 2nd breakfast. Yes they are hobbits.
  • Large rice cake with peanut butter and slices of banana (seriously good combo).
  • Homemade healthy flapjacks, we almost always have these in stock, I make a batch weekly.
  • Nut and seed balls. I make these for me but they always get shared around.
  • Nuts (pecans for the 2 year old, almond for the 5 year old) and dried apricots. Always fills them up.
  • Cheesy biscuits with grapes. An easy snack for on the go.
  • Hummus with….almost anything. My kids love a dip – but go through phases of what they like to dip in, so we vary from breadsticks, veggies (carrots, peppers, cucumber, broccoli, green beans), small rice cakes, crackers, toast strips.
  • Wholegrain cereal with raisins in a pot, no milk. Dry cereal can make a great snack on long car journeys as it takes a while to eat!
  • Courgette cheesy biscuits. For when we have had a baking session.
  • Homemade cereal bars. I like to pack fruit or veg in these.

I hope that gives your some ideas. Please share any ideas you have as I’m always on the look out for new things!

Cocoa-nut Naked Balls

You know those weeks when you’ve been burning the candle at both ends, you are feeling pretty exhausted and craving something chocolately? That’s me right now so today I created these healthy, delicious balls full of raw ingredients, goodness yet with that chocolate taste too. Inspired by the Nakd bar range, I decided it couldn’t be that hard to make my own version – turns out it isn’t!

These are gluten free (if you use gluten free oats), wheat free and easy to make if you have a food processor. I ued the nuts/seeds grinder on my Kenwood Chef. Drove my kids nuts with the noise – slighly payback for the times they drive me nuts with their noise 😉 Top tip, soak the prunes first and it will make life easier. I didn’t and had to do a lot of scraping them back down the grinder pot.

Dietitian UK: Cocoa-nut naked balls

Cocoa-nut Naked Balls
Yields 5
Raw balls of goodness with a chocolate kick. These are based on Nakd bars or Lara bars. Easy to make though a little messy!
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Prep Time
10 min
Prep Time
10 min
137 calories
26 g
0 g
4 g
4 g
0 g
42 g
2 g
3 g
0 g
3 g
Nutrition Facts
Serving Size
42g
Yields
5
Amount Per Serving
Calories 137
Calories from Fat 30
% Daily Value *
Total Fat 4g
5%
Saturated Fat 0g
2%
Trans Fat 0g
Polyunsaturated Fat 1g
Monounsaturated Fat 2g
Cholesterol 0mg
0%
Sodium 2mg
0%
Total Carbohydrates 26g
9%
Dietary Fiber 2g
9%
Sugars 3g
Protein 4g
Vitamin A
5%
Vitamin C
0%
Calcium
3%
Iron
8%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 75 g prunes
  2. 50g oats
  3. 25g almonds
  4. 25g raisins
  5. 1 tbsp cocoa powder
  6. 2 tbsp warm water
Instructions
  1. Soak the prunes in the warm water for 15-30 minutes depending on how much time you have.
  2. Drain the water but reserve it.
  3. Add the nuts to a food processor or nut/seed grinder and grind. Then add the oats and grind. Add the rest of the ingredients and grind. You may need to add a little of the reserved liquid to help it along but not too much as you don't want it sloppy.
  4. Now roll into balls and place onto greaseproof paper on a plate or baking tray.
  5. Place in the fridge for a couple of hours to firm up.
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calories
137
fat
4g
protein
4g
carbs
26g
more
Dietitian UK https://www.dietitianuk.co.uk/

Fruit and Nut Balls (gluten free, wheat free, dairy free)

It’s been a while since I’ve had time to get my creative side out. A few weeks of my husband being tied up with things has meant I’ve been pretty much keeping the show on the road by running around like a juggling magician 😉 Keeping 2 small ones fed, vaguely clean, amused, pretending to have a tidy house and running 2 businesses is….. well busy. You know those moments when you are cooking dinner with a baby on your back in a sling, whilst helping the toddler find her prized possession and aware you are teaching Pilates in 10 minutes – well that. You know what, it’s tiring as heck, but I LOVE MY JOBS. 

So in preparation for another busy week myself and Miss K took full advantage of Master J napping, we busted our moves in the kitchen. In fits of excitement, under a watchful eye, Miss K pretty much made cheese straws on her own, meanwhile I knocked up these fruit and nut balls. They were so quick to make that she asked me – “Mummy, when did you make those?”.

Dietitian Uk: Fruit and Nut Balls

My food processor is on it’s very last legs but it just managed to grind the nuts and seeds (hint hint Santa). If you don’t have a food processor a coffee grinder would work, bash them in a pestle and mortar chop them nice and small. The resulting mix will be sticky and slightly oily as the fruit and nuts release their goodness.

Fruit and Nut Balls
Yields 20
Cranberry, date, almond, walnut and sunflower seeds make a health-filled snack perfect to boost your energy levels for on-the-go people.
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Prep Time
15 min
Prep Time
15 min
242 calories
22 g
0 g
17 g
6 g
2 g
50 g
1 g
14 g
0 g
14 g
Nutrition Facts
Serving Size
50g
Yields
20
Amount Per Serving
Calories 242
Calories from Fat 141
% Daily Value *
Total Fat 17g
26%
Saturated Fat 2g
8%
Trans Fat 0g
Polyunsaturated Fat 9g
Monounsaturated Fat 5g
Cholesterol 0mg
0%
Sodium 1mg
0%
Total Carbohydrates 22g
7%
Dietary Fiber 4g
16%
Sugars 14g
Protein 6g
Vitamin A
0%
Vitamin C
0%
Calcium
5%
Iron
7%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 200g walnuts
  2. 200g almonds
  3. 200g sunflower seeds
  4. 200g dried cranberries
  5. 200g dates
Instructions
  1. Place all the ingredients in a food processor and blitz until the nuts are in small pieces.
  2. Now 1tbsp at a time, squeeze in your hands and roll into balls.
  3. Place onto a plate and put in the fridge. You can eat them straight from the fridge or after an hour remove and place in a tub/tin lined with greaseproof paper.
beta
calories
242
fat
17g
protein
6g
carbs
22g
more
Dietitian UK https://www.dietitianuk.co.uk/

Mango and Apricot Raw Nut bars.

I’ve been meaning to play around with making these for absolutely ages. It’s been on of those things on my very long list of things to make. However babies and toddlers seem to take over slightly 😉 Today has been a fairly relaxed day and suddenly in the middle of te toddler finishing her tea and the baby getting ready for a bath I suddenly found that urge to make these. As I fired up the food processor my husband literally came out with “What on earth are you doing” – translated as “Its time to get these kids into bed so we can sit down with a glass of something yummy”. Fortunately these babies literally took minutes to make so I can enjoy one with my glass of chilled white wine. YES.

This is a recipe I’ll be playing around with over the coming weeks for sure. Let me know if you come up with any good combinations.

Dietitian UK: Mango and Apricot Raw Nut Bar

Mango and Apricot Raw Nut Bars.
Serves 10
Quick, simple and super healthy raw fruit and nut bars with nothing but fruit and nuts in them.
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Prep Time
10 min
Total Time
10 min
Prep Time
10 min
Total Time
10 min
129 calories
16 g
0 g
7 g
3 g
1 g
42 g
3 g
2 g
0 g
6 g
Nutrition Facts
Serving Size
42g
Servings
10
Amount Per Serving
Calories 129
Calories from Fat 60
% Daily Value *
Total Fat 7g
11%
Saturated Fat 1g
5%
Trans Fat 0g
Polyunsaturated Fat 2g
Monounsaturated Fat 4g
Cholesterol 0mg
0%
Sodium 3mg
0%
Total Carbohydrates 16g
5%
Dietary Fiber 1g
6%
Sugars 2g
Protein 3g
Vitamin A
34%
Vitamin C
12%
Calcium
2%
Iron
7%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 1 cup mixed nuts
  2. 1 cup dried apricots
  3. 1 cup dried mango
Instructions
  1. Place all ingredients in a food processor and blitz for a few minutes until it is all finely processed.
  2. Roll into balls or shape into bars, wet hands helps.
  3. Place on greaseproof paper and store in the fridge in an airtight container.
beta
calories
129
fat
7g
protein
3g
carbs
16g
more
Dietitian UK https://www.dietitianuk.co.uk/