No-Bake and Baked Super Energy Dessert Recipe
Table of Contents
Ingredients:
- 150 g oat flakes (5.3 oz)
- 50 g walnuts (1.7 oz), chopped
- 50 g cashews (1.7 oz), chopped
- 30 g pumpkin seeds (1 oz)
- 50 g raisins (1.7 oz)
- 1 tbsp honey
- Cinnamon, to taste
- 150 g dried apricots (5.3 oz), chopped
- 50 g white chocolate (1.7 oz), sugar-free
- Pistachios, optional for garnish
- 1 apple and 1 banana, optional for the baked version
Instructions:
No-Bake Version:
1. Prepare the Nut and Oat Mixture
In a large mixing bowl, combine the oat flakes, chopped walnuts, cashews, pumpkin seeds, and raisins. Add a pinch of cinnamon to taste for a touch of spice. Then, fold in the chopped dried apricots. This blend of oats, nuts, seeds, and dried fruits will give your dessert a hearty texture and rich flavor.
2. Add Honey
Drizzle 1 tablespoon of honey over the oat and nut mixture, stirring well to ensure everything is evenly coated. The honey helps bind the ingredients together while adding a natural sweetness to the dessert without refined sugar.
3. Prepare the Chocolate Base
Melt the white chocolate in a heatproof bowl either in the microwave (in 30-second intervals, stirring between each) or over a pot of simmering water. Be careful not to overheat it to avoid burning.
Once the chocolate is melted and smooth, pour a small amount into silicone molds or small muffin cups, just enough to cover the bottom of each mold. The white chocolate will act as the base layer, adding a smooth and creamy finish to your dessert.
4. Add the Oat Mixture
Next, press the oat and nut mixture firmly into the molds on top of the melted chocolate. Make sure to press down well so that the mixture forms a compact layer. This helps the dessert hold together when set.
5. Chill the Cups
Place the filled molds in the refrigerator and let them chill for 1-2 hours, or until the chocolate has fully hardened and the oat mixture is firm. This cooling step is essential for achieving the right texture.
6. Serve
Once chilled, remove the energy cups from the molds. For an extra touch of flavor and crunch, garnish them with chopped pistachios if desired. Now, you have a healthy, no-bake dessert ready to enjoy! These energy cups are perfect for a quick snack or as a nutritious dessert.
Baked Version (Optional):
1. Prepare the Fruit Base
For a more decadent, baked variation, mash 1 apple and 1 banana together until smooth. Add this fruit mixture to the prepared oat and nut blend from the previous steps. The natural sugars in the fruit will caramelize slightly during baking, adding a delightful sweetness to the dessert.
2. Bake
Preheat your oven to 180°C (350°F). Line a baking tray with parchment paper to prevent sticking. Spoon the oat-fruit mixture onto the tray in small portions, shaping them into cookie-sized mounds.
Bake for 15-20 minutes or until the cookies are golden brown and slightly crisp around the edges. Allow them to cool for a few minutes before serving.
Nutritional Information (Per Serving, Approximate for No-Bake Version):
- Calories: 180 kcal
- Protein: 4 g
- Fat: 10 g (primarily healthy fats from nuts and seeds)
- Carbohydrates: 20 g
- Fiber: 4 g
- Sugar: 10 g (from natural sources and honey)
- Sodium: 5 mg
- Servings: 8-10 cups