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Caramel Fruit & Nut Squares

Caramel squares are just irresistible, perfect for your mid-morning break or a treat at any time. Commonly caramel is made used condensed milk and plenty of sugar. These caramel square are made using a banana and date mix that is refined sugar free.

Using nuts and seeds provides a source of essential protein and trace nutrients. Activating nuts and seeds is a fancy term for soaking and gently roasting at a low temperature. The proposed health benefits are similar to sprouting but feel free to use regular nuts and skip this step.

Caramel squares freeze really well so don’t feel like you need to gobble them all in one go but they certainly won’t last long!

Makes 30 squares. 
Activated Nuts & Seeds:

  • 2 tbsp pumpkin seeds
  • 2 tbsp sunflower seeds
  • 50g almonds
  • 50g cashews
  • 50g walnuts

Caramel:

  • 1 large ripe banana
  • 300g chopped dates
  • 2 tbsp peanut or almond butter
  • 3 tbsp melted coconut oil
  • 5 tbsp hot water
  • 75g oats

Filling:

  • 100g dessicated coconut
  • 3 tbsp milled linseed
  • 2 tbsp chia seeds
  • 4 tbsp diced dried apricots and raisins
  • 75g oats

Chocolate Topping:

  • 200g dark chocolate
  • 1 tbsp solid coconut oil
  1. Place all the activated nuts and seeds mix into a bowl, cover with water and allow to soak overnight.
  2. Preheat an oven to 100°C. Drain and rinse the activated mix and evenly spread in a large baking tray. Gently roast for 2 hours or until crispy. Turn the mix every 30 minutes to ensure they evenly crisp. Remove from the oven and allow to cool.
  3. For the caramel: place all the ingredients excluding the nut butter into a food processor and blend until a smooth, runny texture is reached. Spoon in the nut butter and blend for another 2 minutes. Reserve 1.5 tablespoons of the caramel for the topping.
  4. Halve the cooled cashews and almonds. Using your hands, break the walnuts into rough pieces.
  5. Add the filling mix and activated nuts and seeds to the caramel and mix thoroughly until well combined (I find a fork is the best thing to ensure all the caramel is spread through).
  6. Line a baking tray with parchment and evenly spread the caramel mix. Use the back of a spoon to flatten the mixture down. Place in the fridge for 30 minutes to set.
  7. Melt the chocolate and coconut oil together in a bowl over a pot of simmering water until you get a glossy finish.
  8. Remove the tray from the fridge and pour over the chocolate. Roll the baking tray from side to side to evenly spread the chocolate.
  9. Add 3 teaspoons of hot water to the reserved caramel and mix together until you get a runny mixture.
  10. Using the tip of a teaspoon, draw lines with the caramel across the chocolate.
  11. Place in the fridge to set for at least 1 hour. Remove from the fridge 10 minutes prior to cutting to allow the chocolate soften and not crack as you cut into squares.
  12. Store in the fridge or freezer in a resealable container.

IH Sinead 1

 Currently travelling the world on a year away from work as a Chartered Physiotherapist and the Gaelic football field with her native Tipperary and club Foxrock-Cabinteely. A passionate lover of all food, Sinéad Delahunty shares her kitchen creations through her food blog – Delalicious and has teamed up with Sportswomen.ie to provide recipes and foodie athlete interviews. She focuses on inspiring others to fuel their lives through healthy, wholesome and natural food with quick and easy recipes for all.
Check out her blog, www.delalicious.com for more recipe inspiration or follow her on social media for more Delalicious delights.
Twitter: @delaliciousfood
Facebook: @delaliciousfood
Instagram: @delaliciousfood

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About Sinead Delahunty

After work and the football field, the kitchen is generally where you will find chartered physiotherapist and ladies footballer, Sinéad Delahunty. A passionate lover of all food, she shares her kitchen creations through her food blog – Delalicious. She focuses on inspiring others to fuel their lives through healthy, wholesome and natural food with quick and easy recipes for all. She is currently on a year out from work and football, eating and adventuring her way around the world. Check out her blog, www.delalicious.com for more recipe inspiration or follow her on social media for more Delalicious delights.