“Healthy and Delicious Snacking: Sugar-Reduced Recipes by Nutritional Therapist Professor Dorothea Portius- Hazelnut Truffles, Cashew Nut Dates, and Nut Bars with Chia Seeds”
Snacking without a bad conscience? Nutritional therapist Professor Dorothea Portius has three sweet, but sugar-reduced recipes ready: hazelnut truffles, cashew nut dates and nut bars with chia seeds.
Hazelnut truffle in a cocoa shell
Ingredients:
90 g dried dates
40 g ground hazelnuts
50 g ground almonds
2 El Kakao
2 Msp. ground vanilla
2 pinches of salt
40 g chopped hazelnuts
8 whole hazelnuts
Cocoa for rolling
preparation
The truffles are rolled in cocoa. (icon picture) Image rights: Colourbox.de
Chop the dates and place in a blender with the ground hazelnuts, almonds, cocoa, vanilla and salt.
Add about two tablespoons of water.
Mix everything to a solid mass. Mix the mixture with the chopped hazelnuts.
Divide the mass into eighths and roll into balls.
Press a hazelnut into each ball and finally roll in cocoa.
Energy balls with cashew nuts
Ingredients for about 15 pieces
150 g dried dates
150 g roasted cashew nuts
2 tbsp peanut butter
1 vanilla bean
some raw cocoa powder
preparation
150 grams of roasted cashew nuts are required. (icon picture) Image rights: Colourbox.de
Briefly roast the cashew nuts in the oven at 150°C.
Split the vanilla pod lengthways and scrape out.
Place all ingredients in a blender and then form into balls.
Roll in some cocoa powder.
Nut bars with chia seeds
The nut bars are the perfect snack for in between or a quick breakfast. The many nuts and seeds contain polyunsaturated fatty acids, protein and valuable fiber.
Ingredients for about 8 pieces
100 g soft dried dates
100ml of water
½ tsp ground cinnamon
25 g chia seeds
40 g Cashewkerne
35 g hazelnut kernels
25 g pumpkin seeds
50 grams of rolled oats
25 g peanut butter
preparation
Pre heat the oven to 180 degrees celcius. Boil the dates in water for five minutes.
Puree the dates with the cooking water and cinnamon with a hand blender until creamy. Add chia seeds. Let the mixture swell for about ten minutes.
Tip: The chia seeds can also be replaced with ground flaxseed.
Meanwhile, roughly chop the nuts and mix thoroughly with the oatmeal, peanut butter and date puree until the mixture is well mixed and sticky.
Spread the nut mixture about 1 cm thick on a baking sheet lined with baking paper and press down. The surface should be smooth. Bake in the oven for about 30 to 40 minutes until golden brown. After 20 minutes, remove the tray, cut the mass into bars with a knife and then finish baking.
The bars can be stored in the refrigerator for a few days in a well-sealed jar.
Tip: The bars are a healthy snack, but they are also very high in energy. If you want to lose weight, you shouldn’t eat more than one bar a day.
More about healthy eating
This topic in the program:MDR TELEVISION | The main thing is healthy | 04 May 2023 | 9:00 p.m
