We are the luckiest bloggers in the world right now, because we have our very own MPH-RD graduate student from UNC Chapel Hill working with us this fall. Catherine hails from High Point, NC, and even though she’s just a few short weeks into her practicum, we’ve kept her busy with everything from re-launching our YouTube Meal Makeover Moms’ channel to adding new content to our brand new Meal Makeovers recipe app to creating a no-cook dessert recipe for Chewy Date Bites.
For this month’s Recipe Redux cooking challenge, we were tasked with coming up with a super quick, no-bake dessert recipe. Catherine stepped right into the cooking mix with a recipe she recently created and used for a kid’s cooking class, conducted through Cooperative Extension. “I couldn’t believe how quickly the kids—even the seemingly picky ones—gobbled up these dessert bites,” she told us. The verdict from each of our kids was also positive. “Delicious!”
Catherine’s recipe features just four ingredients: dates, walnuts, cocoa powder, and vanilla extract. Tons of great nutrition in every “bite.”
Chewy Date Bites
Makes 5 Servings
Known as “nature’s candy,” dates provide fiber, potassium, antioxidants and a boatload of other nutrients important for good health. Whirrr them together with cocoa and walnuts, a nut rich in alpha-linolenic acid (omega-3 fat), and you’ve got a bite-size dessert you can feel good about feeding your family.
- 1 cup pitted dates, roughly chopped
- 1/2 cup roughly chopped walnuts, toasted
- 2 tablespoons unsweetened cocoa powder
- 1/2 teaspoon vanilla extract
- 1 to 2 teaspoons water, optional
- Shredded coconut (sweetened or unsweetened), optional
1. Place the dates, walnuts, cocoa powder, and vanilla in the bowl of a food processor and process until well combined. You’ll probably want to scrape down the sides of the bowl a few times to get everything nice and blended. Add water as needed, 1 teaspoon at a time, until “batter” is well combined and easy to roll.
2. Use a tablespoon to form 10 “bites.” Serve as is, or immediately roll in shredded coconut until coated on all sides, as desired.
Nutrition Information per Serving (two 1¼-inch bites): 130 calories, 8g fat (0.5g saturated, 1.1g omega-3), 0mg sodium, 17g carbohydrate, 3g fiber, 3g protein
It’s impossible to eat just one of these date bites ….
… which is why we suggest two as a serving!
Read on for other no-cook desserts from fellow dietitian food bloggers from across the web.