1 cup walnuts
1 cup dates
½ cup Tahini
1 tablespoon honey
2 mashed bananas
1 cup melted coconut oil
4 tablespoons cacao powder
1. Line a square / rectangular baking tin with baking paper
2. Combine dates and walnuts in a food processor for the base
3. Spread the dates / walnut mix on the bottom of your baking tin, pressing in with your fingers
to ensure it’s firmly packed
4. Mix tahini, honey and banana until smooth
5. Spread on top of your base
6. Mix melted coconut oil and cacao and drizzle on top of tahini and banana for your final layer
7. Refrigerate for 1 hour
Keep reading for Australian Institute of Fitness Nutrition Expert, Shivaun Conn’s 3 reasons our nutritious makeover of this popular cheat meal should be your next kitchen adventure!
Walnuts, a component of the healthy base, are one of the few plant sources of omega 3, containing 6280mg alpha-linolenic acid (ALA) per 100g. Research has shown that ALA from a 37g handful of walnuts each day can reduce inflammation. Walnuts can also lower both total and ‘bad’ LDL cholesterol levels without effecting ‘good’ HDL cholesterol.
Bananas, part of the healthy filling, are the best fruit source of vitamin B6 and a good source of vitamin C, along with modest amounts of the B group vitamins folate, niacin, riboflavin and pantothenic acid. They also provide minerals (magnesium, potassium), fibre (including resistant starch) and antioxidants.
3. Raw Cacao Powder
Raw cacao powder adds a healthy chocolate taste to the topping. It is a rich source of magnesium and contains high levels of polyphenols that help to prevent degenerative diseases, particularly cardiovascular diseases and cancers.
The Original Recipe:
|FLOUR, SUGAR, BUTTER
|SWEETENED CONDENSED MILK. GOLDEN SYRUP, BUTTER
|COPHA, COOKING CHOCOLATE
Written by Shivaun Conn
Accredited Practising Dietitian and Nutritionist
Published by the Australian Institute of Fitness
Find out more at www.fitnessnetwork.com.au