Almonds and sunflower seeds are used in this recipe - but really, a number of options exist (eg all sorts of nuts, seeds and dried fruit could be used, even activated buckwheat).
When a tea-time treat is wanted and normally a nutrient poor biscuit, cake or chocolate would be reached for, this far more nutritious option will hit the spot. This recipe started off life calling for almonds. However, rising almond prices led me to call on the humble sunflower seed instead, available at a fraction of the cost of almonds, and so delicious and nutritious!
Prep before the time
Optional/dependent on health:
If health and digestion is robust, nuts and seeds can be used as they are when you buy them: raw or roasted - no prep before the time required.
However, if health and/or digestion is fragile, you may want to purchase activated nuts and seeds (see Notes below), or to activate your own.
Prep Time
Mere mins to make and approx 1/2hr to chill in fridge before ready for eating
Ingredients
½ cup (or more) good quality dark chocolate
1 cup whole almonds (skin on) OR 1 cup sunflower seeds Or combo of OR see Note 3. below for alternatives and substitutions for nuts and seeds
A pinch of sea salt
Method
Melt chocolate over gentle heat.
Add almonds (or sunflower seeds or your choice of substitution) and stir to combine.
Line a baking tray with baking parchment and spread mixture onto it.
The chocolate will harden at room temperature, but if you want it to harden quickly, put the tray in the fridge.
Once solidified sufficiently, break into pieces and store in glass bottles.
Store in fridge or freezer, or freeze if not used up within a week or two (which never happens!)
Notes
Increase or decrease the ratio of chocolate to nut/seed according to your needs and taste. It goes without saying, the higher the ratio of nuts and seeds to chocolate, the better.
It also goes without saying that this recipe is not for nut and seed allergy sufferers (see 3. below for alternatives to nuts/seeds). However, those who experience IBS-type symptoms after eating nuts and seeds might find that when nuts and seeds are properly prepared (i.e. activated) as described below in 4., they are better tolerated.
Various seeds, nuts, dried cranberries or other sliced up dried fruit, coconut shavings, ground spices and citrus zest can all be substituted for the almonds/sunflower seeds - or included in addition. Activated buckwheat can also be used. Nuts, seeds and buckwheat that have already been activated are available to purchase these days and make wonderful, healthy convenience foods (eg Earthshine activated buckwheat/nuts/seeds).
Activating your own nuts and seeds/rendering them more digestible, as this process reduces anti-nutrients or anti-nutritional factors (ANFs) to optimal amounts: In brief: using raw nuts/seeds, soak, rinse, then gently dehydrate/roast till fully dry and crispy. Certain specifics and cautions apply, so inform yourself of the ins and outs of this process or buy pre-activated nuts and seeds.
Good quality dark chocolate can be nutritious, but must still be consumed in moderation - there is still too much sugar even in 70% dark chocolate to make it anything except an occasional treat (or if eaten regularly as a tea-time treat, to be kept to approx. 15g a portion).
Lindt is an example of a good quality dark chocolate - choose their 70% or more dark chocolate. Two good South African brands for good quality dark cooking chocolate are 70% (or more) Cocoa Fair chocolate from the Biscuit Mill in Woodstock or 70% (or more) Tomes cooking chocolate.
If using almonds, split them to create a crispier, crunchier final product.
Even though sunflower seeds have a higher omega 6 to omega 3 ratio than almonds, they are still nutritious and valuable. Excess omega 6 intake tends to only be a problem when it is consumed via refined and processed foods (eg refined and processed seed oils and margarine). When eaten as a whole food, properly prepared to facilitate our digestive systems, the omega 6 ratio tends not to be a problem.
Even the red almond skins are nutritious: they contain valuable phytonutrients. Don’t discard them!
WHAT MAKES THIS RECIPE SPECIAL: This is a good way of tempting non-nut eaters over to the nutty side and is a way to incorporate healthy, nutrient dense nuts and seeds into a chocolate treat.
© Dr Karen Morris
I used walnuts and activated buckwheat for this batch of chocolate bark:
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