• Cushla Holdaway

Buckwheat, chocolate, and gooey raspberry slice

This slice was created with my Sunday desire to make a new recipe whilst using up a totally random assortment of old ingredients I’ve wanted to experiment with for a while. In no way am I encouraging the regular consumption of coconut oil, or all the other random ingredients, however, the oil I had needed using up, hence, it’s inclusion in this recipe. You do not need to eat expensive ‘health foods’ like some included in this recipe to be healthy, it was merely just to experiment with them and understand more about the foods themselves. You will see in brackets beside each ingredient I’ve included everyday foods which you could easily substitute if you didn’t have the other ingredient listed.


Remember, everything in moderation, including moderation itself.


Funnily enough, after grouping the ingredients together and brainstorming how I was going to make them into something sweet, and tasty – it worked! The slice didn’t turn into a crumbled disaster, and it actually tastes insanely good too! The slice is coeliac friendly (unless you substitute in rolled oats, check coco powder also) and vegan friendly if you substitute a vegan chocolate.


What was my favourite ingredient? The puffed buckwheat! The texture really helps to lift the slice and make the texture ‘light.’ Do you know, despite the name including ‘wheat’ it is actually from a fruit seed that is a great wheat free substitute for people who cannot tolerate wheat (e.g. coeliac disease). Nutritionally speaking, buckwheat puffs per one cup are low in energy (54 calories), low in fat (0.29g) and high in carbohydrates (11.59) with virtually no sugar (0.03g).


Recipe

Makes 15 slices


Ingredients:

Base

3 cups Buckwheat puffs (plain rice bubbles)

4 Tbsp. rice malt syrup (honey)

3 Tbsp. chia seeds

½ cup quinoa flakes (rolled oats)

¼ cup cacao powder (coco powder)

¼ cup coconut oil (butter)


Sticky jam filling

20 dried dates (soaked, drained)

1 cup mixed nuts and seeds

4 Tbsp. Berry jam


Top

100g melted dark chocolate

Method

Grease and line a slice tin with baking paper. Soak the dates in boiling water for 10 minutes.


In a large bowl combine the buckwheat puffs, rice malt syrup, chia seeds, quinoa flakes, cacao powder and coconut oil. Combine until it just begins to stick together and then press into the slice tin using the back off a wet dessert spoon. Place in fridge.


For the middle layer, drain the dates and mash with a fork until a sticky paste forms. Combine with the nuts, seeds and berry jam. Spread evenly over the base layer before returning to the fridge.


Over medium-low heat in a small saucepan, melt the dark chocolate until just runny. Allow cooling down slightly before spreading in a thin, even layer over the top of the slice.


Allow the slice to cool for 3-4 hours before slicing into 15 even squares. Store the slice in an air tight container in the fridge for up to one week.


Nutrition (per one slice)

Calories: 186

Fat, total: 9.4g

Saturated: 5.1g

Monounsaturated: 0.3g

Polyunsaturated: 1.6

Carbohydrates: 21.5g

Sugar: 11.7g

Fibre: 2.7g

Protein: 2.6g

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Education & Professional Groups

Bachelor of Science in Human Nutrition

Master of Dietetics

Accredited ISAK level 1

Member of Dietitians NZ

Associate member of Sports Dietitians Australia

© Last updated 2020 by Cushla Holdaway.