Healthy 4-Ingredient Chocolate Recipe | Vanilla Date Bites
I gave up sugar.
Last year, as a part of The Bean Protocol, which I undertook to further heal my hormones, I gave up sugar. And I mean everything—honey, agave, Stevia, even fruit—for three months.
I had no idea that would be the beginning of a year of refined sugar-free living, including celebrating a refined sugar-free Thanksgiving, Christmas, and birthday.
But just because I gave up refined sugar doesn’t mean that I gave up sweet indulgences and decadent desserts. These days, I still treat, but those treats are guilt-free.
Learning how to use fruit as sugar and to pack my desserts with superfood ingredients like fresh raspberries, cacao, dates, raw nuts and more means that I happily and fearlessly have birthday cake for breakfast, and wolf down homemade candy.
Today, I’m going to share with you one of the first recipes I created that put me on the road to where I am today: Vanilla Date Bites, my healthy chocolate recipe.
Table of Contents
If you're on the hunt for a decadent, healthy, vanilla chocolate recipe to help ease you into going refined-sugar free, these Vanilla Date Bites are it. Let’s dig in.
Does sugar affect your hormones?
Yes.
When you indulge in a sugar feast, it can cause sudden spikes in blood sugar levels. Your body releases insulin to help absorb all that glucose. But, bombarding your system with sugar too often can make your body less responsive to insulin. This insulin resistance is like throwing a wrench in the complex machinery of your hormonal system, causing irregular menstrual cycles and a buffet of other hormonal issues.
For instance: Insulin Resistance is known to be a precursor to PCOS (Polycystic Ovary Syndrome).
But isn’t fruit sugar?
What’s the difference between refined-sugar and fruit sugar?
Sugar, a ubiquitous ingredient in many foods, can be categorized into two main types: refined sugar and natural sugar found in fruits.
Refined sugar, often found in sugary snacks, sodas, and processed foods, undergoes extensive processing that strips it of the nutrients and fiber present in its original source, such as sugar cane or sugar beets. Without its natural fiber to slow it down, this processed sugar is rapidly absorbed by the body, leading to those sudden blood sugar spikes.
Natural sugars, on the other hand, are inherent in fruits and come packaged with essential vitamins, minerals, and fiber. When consumed in whole fruit form, the natural sugars are accompanied by fiber, which slows down the absorption of sugar into the bloodstream. This gradual release of sugar prevents rapid spikes in blood sugar levels, providing sustained energy and reducing the risk of health complications associated with refined sugars.
In addition to the fiber content in fruits, the vitamins and minerals in whole fruit offers a myriad of health benefits that outweigh the presence of natural sugars. The key lies in consuming fruits in their whole form rather than as extracted juices or processed fruit snacks.
When I sweeten and cook with fruit sugar, I use the whole fruit, ensuring all of the fiber, vitamins, and minerals that it provides.
The Health Benefits of Dates
Dates are packed with nutritious goodies including calcium, magnesium, potassium, vitamin K, fiber, and more. But it’s one little known exceptional benefit of the fruit that elevate it to a-whole-nother level. That is a diet rich in dates research-studied ability to protect the brain and aid in the prevention of Alzheimers.
The nih.gov article, Diet rich in date palm fruits improves memory, learning and reduces beta amyloid in transgenic mouse model of Alzheimer's disease, states:
“Date palm fruits are a good source of dietary fiber and are rich in total phenolics and natural antioxidants, such as anthocyanins, ferulic acid, protocatechuic acid and caffeic acid. These polyphenolic compounds have been shown to be neuroprotective in different model systems.”
Their results: “Our results suggest that date fruits dietary supplementation may have beneficial effects in lowering the risk, delaying the onset or slowing down the progression of AD [Alzheimer’s Disease].
That’s a powerful refined-sugar replacement.
Additional Health Packed Ingredients in Vanilla Date Bites
In addition to the super fruit, dates, let's spotlight the other star ingredients of today’s recipe. Every ingredient in these Vanilla Date Bites was chosen for its health benefits, making this treat as nourishing as it is delicious.
Cashew Butter
A creamy base, cashew butter is not only delicious but comes with heart-healthy monounsaturated fats. These fats can help with weight management and support heart health.
Cacao Butter
Chosen for its rich, chocolatey essence, cacao butter is a well of antioxidants. These antioxidants can fight off oxidative stress and inflammation, supporting your overall health. Plus, cacao brings a touch of joy, enhancing mood naturally. But a quick tip, cacao does have caffeine, so be mindful of when you consume.
Vanilla Extract
More than just a flavor enhancer, vanilla has properties that can reduce inflammation and improve mental health. Its sweet aroma alone can elevate your mood, making each bite a little piece of happiness.
Now, let’s get down to the fun part––crafting these crave worthy treats.
The process is as simple as the ingredients list, requiring minimal kitchen skill but promising maximum flavor.
Recipe
Ingredients
2 Tablespoon Medjoul Date Paste {Recipe}
4 Tablespoon Cashew Butter
1 Teaspoon Vanilla Extract
1 Cup Cacao Butter Wafers
You’ll also need non-stick silicone candy molds like these.
Instructions
Start by melting your cacao butter in a small sauce pot over low heat. This gentle approach preserves its antioxidants and ensures a smooth base for your bites.
Once melted, stir in the date paste and vanilla extract, blending until the mixture is homogenous. The warmth will soften the paste, making it easier to integrate.
Introduce the cashew butter to the mix, stirring until you have a harmonious, liquidy, creamy blend.
Scoop the mixture into non-stick silicone molds. These molds make the process hassle-free and ensure your bites pop out effortlessly.
Cover your tray with foil and sit in the fridge for about an hour —until your bites have solidified.
Enjoy Your Creation: Once set, pop your Vanilla Date Bites out of the molds, and enjoy. Store in the fridge and consume within 3 days.
Happy Healthy Indulging!
Vanilla Date Bites
Ingredients
- 4 TBSP Cashew Butter
- 1 Cup Cacao Butter Wafers
- 1 tsp Vanilla Extract
- 2 TBSP Date Paste
Instructions
- Start by melting your cacao butter in a small sauce pot over low heat. This gentle approach preserves its antioxidants and ensures a smooth base for your bites.
- Once melted, stir in the date paste and vanilla extract, blending until the mixture is homogenous. The warmth will soften the paste, making it easier to integrate.
- Introduce the cashew butter to the mix, stirring until you have a harmonious, liquidy, creamy blend.
- Scoop the mixture into non-stick silicone molds. These molds make the process hassle-free and ensure your bites pop out effortlessly.
- Cover your tray with foil and sit in the fridge for about an hour —until your bites have solidified.
- Enjoy Your Creation: Once set, pop your Vanilla Date Bites out of the molds, and enjoy. Store in the fridge and consume within 3 days.
Notes
You'll also need a non-stick silicone dessert mold tray.
Nutrition Facts
Calories
41Fat
2 gSat. Fat
1 gCarbs
5 gFiber
0 gNet carbs
5 gSugar
2 gProtein
1 gSodium
19 mgCholesterol
0 mgServing is one Vanilla Date Bite.
All nutritional info are rounded estimates and not meant to be considered absolutes.
DISCLOSURE: THIS PAGE MAY CONTAIN AFFILIATE LINKS, INCLUDING AMAZON AFFILIATE LINKS. THIS MEANS IF YOU DECIDE TO MAKE A PURCHASE THROUGH MY LINKS, I GET A COMMISSION AT NO COST TO YOU. PLEASE READ MY TERMS AND CONDITIONS POLICY FOR MORE INFO.