Raw food bar with cocoa, nuts and dates

Why not combine an energy boost with friendly fibre? Medjool dates (the slightly larger variety) are considered not only to be one of the sweeteners that we can best cope with, but are also packed with resistant starch, which provides food for the hungry bacteria that help you to balance your blood sugar.

serves 8–12


100 g almonds, peeled

100 g cashew nuts

200 g medjool dates, stoned


100 ml cashew butter, see recipe below

100 ml cold-pressed coconut oil

200 g medjool dates, stoned


4 tbsp cold-pressed coconut oil

2 tbsp cocoa


1. Coarsely chop the nuts.

2. Blend with the dates.

3. Lay in a baking tin coated with cling film. The base should be around 1.5 cm high.

4. Leave in the fridge for 1 hour.


5. Blend the cashew butter, coconut oil and dates to a smooth batter.

6. Remove the baking tin from the refrigerator and spread the filling on top of the base.

7. Place in the freezer and allow to stand for at least 1 hour.


8. Melt the coconut oil and whisk the cocoa into it.

9. Pour over the filling, covering the whole surface.

10. Leave in the freezer for 1 hour.

11. Remove from the freezer and cut into portions.

12. Allow to stand for a few minutes at room temperature before serving.

Cashew Butter

A handful of nuts per day makes your body feel better. All nuts are rich in fibre and

minerals. Cashew nuts contain a lot of resistant starch that nourish your good gut flora, thereby contributing to many positive effects such as balancing the blood sugar.

500 g cashew nuts

3 tbsp cold-pressed coconut oil

½ pinch salt

1. Cover the nuts with water and store chilled for 4–5 hours.

2. Strain off the water.

3. Mix the nuts, coconut oil and salt in a blender until smooth.

4. Store in an air-tight container in the fridge, where it will keep for several weeks.

Extract taken from Happy Food by Niklas Ekstedt & Henrik Ennart (Absolute Press, £22) is out now

Photography © David Loftus