No-Bake Rocky Road Bars (Only 90 Calories)
By Claire Georgiou, Reboot Naturopath, B.HSc ND
Rocky Road is a classic dessert that’s been around for years. Since it’s typically on the not-so-great-for-you list, I’ve gone ahead and turned this favorite into a no-bake, healthier version that can be made as simple or as complex as you wish! You can make a nutty Rocky Road , a ginger based Rocky Road with nuts, a dried fruit and almond Rocky Road , or really, any combination of dried fruit with nuts and seeds, and BAM, you have a delicious homemade Rocky Road on your hands. The traditional Rocky Road is full of artificially colored marshmallows, colored sweetened cherries and roasted peanuts with processed melting chocolate which normally contains trans fats and other nasties. Here we have filled this treat with high quality nutrient-packed produce to enjoy as a delicious smart sweet served at a party, with family and friends or as a occasional treat for yourself!
Like what you see? You’ll also love more of the delicious Smart Sweets we have to offer.
Ingredients
- Chocolate:
- 1/3 cup (100 g) cacao butter
- 1/3 cup (100 g) coconut oil
- ¼ cup (60 ml) maple syrup
- ¼ cup (35 g) cacao powder
- 1 tsp vanilla extract
- pinch of sea salt
Fruit, Nut and Seed Filling:
- ¼ cup (35 g) almonds
- ¼ cup (35 g) brazil nuts
- ¼ cup (30 g) peptitas
- ¼ cup (30 g) dried cranberries
- ¼ cup (30 g) goji berries
- ¼ cup (25 g) shredded coconut or flaked coconut
- ¼ cup ginger chews (optional)
Directions
- In a sauce pan or double broiler, melt the cacao butter and coconut oil together then add the remaining chocolate ingredients. Mix well.
- Line a slice tray (9″x9″ approx.) or shallow tin with foil or baking paper.
- Combine the nuts, seeds and dried fruit and combine well then mix this into the slightly cooled chocolate mixture. Combine well.
- Pour this mixture into the lined slice tray and place in the refrigerator for 2 hours or until it has set well.
- Once the rocky road has hardened enough you can cut up into squares and store this in the freezer or fridge in an air-tight container.
Prep Time: 40 minutes
Cook Time: 2 hours (in the freezer)
Total Time: 2 hours, 40 minutes
Servings: 28
Serving Size: 1 bar
Substitutions
- Cacao butter – coconut oil
- Coconut oil – cacao butter
- Maple syrup – honey, stevia leaf, rice malt
- Cacao – carob
- Ginger – dates
- Almonds – cashew, hazelnut, walnuts
- Brazil nuts – almonds, pecans
- Peptitas – sunflower seeds, chia seeds
- Cranberries – dried blueberries, sultanas, currants
- Goji – dried blueberries, sultanas, currants
Calories: 90
Fat: 7g
Trans Fat: 3g
Cholesterol: 0mg
Sodium: 15mg
Carbohydrates: 6g
Fiber: 1g
Sugars: 3g
Protein: 2g