I made these little goodies for my brother in laws ‘birthday cake’ and at just under 100 calories each they were a hit with the whole family.
As you know dates are loaded with fibre and create the perfect caramel flavour which makes these cups super tasty.
I would put these cups in the ‘indulgent’ list AKA even though they are made without refined sugars they are definitely not an everyday food but a perfect alternative to a Mars Bar or a birthday cake.
This recipe makes 12 cups (use a standard size muffin tin)
INGREDIENTS
120g rolled oats
50g coconut oil (melted)
210g pitted dates
2 tbsp maple syrup
5 tbsp water
100g 90% dark chocolate
BASE
1. Blend 120g rolled oats, 20g melted coconut oil, 80g pitted and finely chopped dates and 2 tbsp water in a food processor until it forms a crumbly paste
2. Press mixture into a silicone muffin tray and place in the freezer for 15 mins to set
CARAMEL FILLING
1. Blend 130g pitted and finely chopped dates, 20g melted coconut oil, 2 tbsp maple syrup and 3 tbsp water in a food processor to make a thick paste.
2. Spoon 1 tsp of the caramel onto the oat base and place in the freezer for 15 mins to set
CHOCOLATE
1. Melt 100g of 90% dark chocolate and 10g coconut oil.
2. Pour over caramel filling and place in the freezer for 1 hour to set
As you know dates are loaded with fibre and create the perfect caramel flavour which makes these cups super tasty.
I would put these cups in the ‘indulgent’ list AKA even though they are made without refined sugars they are definitely not an everyday food but a perfect alternative to a Mars Bar or a birthday cake.
This recipe makes 12 cups (use a standard size muffin tin)
INGREDIENTS
120g rolled oats
50g coconut oil (melted)
210g pitted dates
2 tbsp maple syrup
5 tbsp water
100g 90% dark chocolate
BASE
1. Blend 120g rolled oats, 20g melted coconut oil, 80g pitted and finely chopped dates and 2 tbsp water in a food processor until it forms a crumbly paste
2. Press mixture into a silicone muffin tray and place in the freezer for 15 mins to set
CARAMEL FILLING
1. Blend 130g pitted and finely chopped dates, 20g melted coconut oil, 2 tbsp maple syrup and 3 tbsp water in a food processor to make a thick paste.
2. Spoon 1 tsp of the caramel onto the oat base and place in the freezer for 15 mins to set
CHOCOLATE
1. Melt 100g of 90% dark chocolate and 10g coconut oil.
2. Pour over caramel filling and place in the freezer for 1 hour to set