Rocky Road

Rocky road is one of those really simple recipes that always goes down a treat! So of course we had to come up with a version that's a little healthier! It's really easy to make and no baking is required so this is great when you're feeling lazy and you're on dessert duty. This is a really rich treat and a little goes a long way.


Ingredients:

  • 100g 100% peanut butter
  • 50g cacao butter (melted)
  • 4 TBSP coconut oil (melted)
  • 3 TBSP honey/maple syrup
  • 1/2 tsp vanilla extract
  • 75g cacao powder
  • 30g sunflower seeds
  • 30g flaked almonds or chopped pistachios or walnuts
  • 30g pecans
  • Handful goji berries/raisins/frozen raspberries
  • 10g buckwheat/quinoa puffs (optional)

Instructions:

  • Combine the peanut butter, cacao butter, coconut oil, honey and vanilla. The easiest way is to use a food processor but you can also just mix it thoroughly with a spatula.
  • Mix in the cacao powder.
  • Next add the nuts, seeds, berries/raisins and buckwheat puffs (if using) and mix evenly throughout the mixture.
  • Pour the mixture into a small lined brownie tin/bread tin.
  • Leave to set in the fridge/freezer until firm - usually 1 hour.
  • Store in the fridge or freezer as the coconut oil can melt at room temperature!

Nutritional information:

Cacao butter

  • Rich in the monounsaturated fat oleic acid which may lower ”bad” LDL cholesterol and raise ”good” HDL cholesterol.
  • Rich in polyphenols which reduces oxidative stress and may improve immune function.

Cacao powder

For anyone that’s wondering – cocoa powder is raw cacao that has been roasted at high temperatures. This results in a lower nutritional value. Don’t worry if you can’t get cacao, unsweetened cocoa powder still has its benefits!

  • Great source of magnesium which plays an important role in a wide variety of biochemical reactions in the body. Mg may help reduce the severity of asthma, lowers blood pressure and reduces the risk of a heart attack and stroke.
  • Also rich in a range of other minerals, such as, iron, potassium, manganese, calcium, zinc and copper.
  • Contains a high level of antioxidants which reduces oxidative stress and improves immune function.
  • Rich in theobromine which stimulates the release of endorphins, resulting in anti-depressant effect.

Nuts

Nuts are nutritional powerhouses and are particularly good for your cardiovascular system.

  • Great source of calcium, iron, magnesium, phosphorous, potassium, zinc, copper and manganese.
  • Great source of a number of B vitamins.
  • High levels of Vitamin E that protect cells from free radical damage. Free radicals attacks cells and can damage DNA which can result in diseases such as cancer.
  • It might be an energy dense food but there is no need to avoid it
  • A review of 20 clinical trials showed no weight gain or even weight loss individuals consuming 1 -2 cups of nuts a day
  • Possibly due to the amino acid arginine which may boost fat burning. Arginine also improves blood vessel function.
  • The omega-3 found in walnuts may protect against irregular heart rhythms.
  • Great source of unsaturated fats
  • The high levels of unsaturated fats are great to help ease inflammation and may also improve cholesterol levels.
  • As little as 2 ounces of nuts/week may lower heart disease risk.
  • Consuming nuts considerably reduces the risk of developing diabetes and pancreatic cancer.

Sunflower seeds

  • Very rich source of Vitamin E.
  • Great source of magnesium.
  • Contains high levels of phytosterols which may reduce blood cholesterol.