Integrative Nutrition Recipes

A Nutrient-Packed Dessert for Adults and Kids Alike

These truffles taste as amazing as they look, but unlike your average truffle they’re free of dairy, refined sugars, and highly-processed ingredients. Each ingredient in this recipe is a vitamin- and mineral-packed superfood, providing a myriad of benefits for your body and mind. Desserts don’t have to be empty calories, especially when you prepare them yourself and can oversee exactly what ingredients go into them.

The gooey, fudgy filling of these truffles is made from a blend of dried apricots and figs, pumpkin seeds and chia seeds, and antioxidant-rich dark chocolate chips. The resulting flavor profile is sweet, complex, and totally satisfying. Just one or two of these truffles will be rich enough to calm your sweet tooth.

They’re easier to make than you might think too – just toss all the ingredients in the food processor, roll the resulting mixture into balls, and dip the balls in a dark chocolate- and coconut oil-based coating. Kids can help with any or all of the steps and they’ll enjoy the finished product as much as you will.

Tips for Increasing the Nutritional Content of Homemade Sweet Treats

If you just can’t imagine life without dessert, I understand – I’m the same way! By learning to make your own healthy treats at home, you can avoid many of the negative health consequences associated with traditional desserts. Here are four of my favorite ways to ramp up the nutrient-density of homemade desserts and prevent the likelihood of blood sugar spikes and crashes:

1. Choose ingredients with protein and fiber. Protein and fiber offset the effect of sweets on your blood sugar levels and also promote satiety – meaning you may feel less inclined to scarf down an entire batch of desserts in one sitting. Protein powder, almond flour, fiber-dense fruits, nuts, and eggs are all great choices that fall into this category.
2. Rely on superfood seeds. Seeds are one of nature’s healthiest foods, but it can be challenging to figure out where to fit them into your diet. Fortunately they work well in many dessert recipes and tend to fade into the background flavor-wise when paired with stronger flavors like chocolate. Choose hemp seeds, flaxseeds, or chia seeds as a key player in your desserts.
3. Create pre-portioned desserts. Treats like these truffles, which are already portioned out into individual servings, are a great way to manage portions and avoid over-indulging. Try making mini cupcakes, single-serve mousses or trifles, or individually wrapped bars to help yourself practice moderation.
4. Coconut, coconut, coconut! Coconut in all forms is a metabolism-boosting superfood and dessert can be a great way to get your daily dose of it! Try coconut oil, coconut butter, full-fat coconut milk, and shredded unsweetened coconut flakes. Coconut is rich, sweet, and packed with health-promoting monounsaturated fatty acids.

Apricot Fig Superfood Truffles (Makes 15 truffles)

½ cup dried Californian apricots

½ cup dried figs

½ cup raw pumpkin seeds

2 tablespoons chia seeds

1 tablespoon water (plus more if needed)

¾ cup dark chocolate chips, divided

1 tablespoon extra-virgin coconut oil

Extra dried apricots, cut into small pieces with kitchen shears, for topping

Directions:

1. Combine apricots, figs, pumpkin seeds, chia seeds, water, and 2 tablespoons chocolate chips in a food processor. Pulse until a dough-like mixture forms – this may take up to one minute. If mixture won’t become cohesive, add another tablespoon of water.
2. Using a tablespoon-sized cookie scoop, divide the mixture into fifteen portions and roll each portion into a ball.
3. Line a baking sheet with parchment paper. Place remaining chocolate chips and coconut oil in a microwave-safe coffee mug and heat until melted, approximately 30 seconds. Stir well.
4. Using a fork, submerge each ball in the chocolate mixture, then tap away excess coating and place truffles on lined baking sheet. Top each one with a small piece of apricot.
5. Place finished truffles in the refrigerator or freezer until chocolate is completely set. Store in an airtight container in the refrigerator for up to two weeks or in the freezer for up to two months. Allow to thaw slightly before consuming.

Recipe Notes:

• Dates work well in lieu of figs if the latter is unavailable.
• Try this recipe with white chocolate chips for an entirely different flavor profile!
• If you’re feeling lazy, you can roll the balls in coconut flakes or cocoa powder instead of going to the trouble of dipping them in chocolate. They will still taste delicious.

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