10 Medjool dates, pitted
1 tbsp raw white quinoa
¼ cup cranberries
1/3 cup pecans, chopped
1/3 cup almonds
¼ cup pistachios
¼ cup pumpkin seeds
2 tbsp chia seeds
2 tbsp flaxseeds
3 tbsp coconut oil
1 tbsp raw cacao powder or cocoa
½ cup good quality dark chocolate



  1. Cover dates with water and soak for 30 minutes
  2. Add quinoa, cranberries, nuts and seeds together in a mixing bowl
  3. In a blender or food processor blend drained dates, coconut oil and cacao powder
  4. Add the date mixture with the dry ingredients and stir until fully combined
  5. Press the mixture into a slice tray lined with baking paper (you can make this as thick or thin as you like) and place in the fridge
  6. Melt the chocolate with a dash of coconut oil and pour over the slice. Return to the fridge until slice has set
  7. Store in the fridge in an airtight container


Nutrition Notes

Almonds are high in antioxidant vitamin E, along with minerals potassium and magnesium. Like all nuts, they contain healthy fats which help lower the risk of heart disease. Enjoy them as a snack, toss in salads and they are great in granola and baked goods.

Chia, meaning ‘strength’, implies these seeds are little powerhouses of Omega 3 essential fatty acids and fibre, also containing protein and a variety of minerals, inclusing calcium and phosphorus, and vitamins. They contribute to a healthy heart, help regulate blood sugar levels, aid in metabolism and digestive health. Enjoy chia seeds sprinkled on oatmeal, cereals and yogurt; add them to baked goods and smoothies – or add a table spoon to lemon water to enjoy as a refreshing drink to get their nutritional benefits.

Chocolate is rich in flavonoids, which contribute to a healthy heart. It also contains good saturated fats and the amino acid arginine, which helps protect against inflammation and high blood pressure. Choose 70%+ to get the health benefits, as anything less can contain sugars and other additives.

Recipe by Terri-Anne Leske of Carrotsticks & Cravings

Nutrition Notes by Liza Rowan

Liza Rowan

Holistic Nutritionist

When not not busy in my favourite role as mother to my two boys,  I dedicate my time to educate, motivate and inspire us all to lead healthier, happier lives. This involves hosting Nutrition courses (in-class and online), corporate wellness talks, workshops and when I have time, private consultations.

 You can follow me on one or more of the following channels:

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