Botana Saludable de 3 Ingredientes


“Snack time heals all wounds.” – Bridger Winegar

Everyone likes a snack, but not all snacks are created equal. Sure, I get it, it’s easy to grab a bag of chips or a chocolate bar from the local store, but they are lacking of nutrients and are food like substances, rather than real raw living food that feeds your cells.

That’s why today I thought I would share a simple, quick and delicious snack that we love in our household. Of course we can never just have one of these, because they taste SO GOOD, but if you can manage to resist eating the whole batch, then they are a great little snack to have on hand in the refrigerator, when you need that mid-day pick me up.

What Are The Ingredients?

  • Organic Medjool Dates
  • 80% to 100% Organic Chocolate (whichever % you prefer)
  • Organic Walnuts or Organic Pecans

What Cooking Instruments Do I Need?

  • Saucepan
  • Glass or Stainless Steel Bowl
  • Spoon
  • Fork
  • Large Tray with Grease Proof Paper
  • Chopping Board

How Do I Make These Sweet 3 Ingredient Treats?

  1. Start by boiling some water in a saucepan.
  2. While you wait for the water to boil, chop the medjool dates in half and remove the pit.
  3. Place a walnut or pecan inside each half of the medjool dates.
  4. When the water is hot enough place your chocolate in the bowl and put it on top of the boiling water to melt. Be sure to stir the chocolate with a spoon and do not let it burn.
  5. When the chocolate is melted use a fork to dip the date in the bowl until it is totally covered.
  6. Then remove the date and place on your prepared grease proof paper tray.
  7. Repeat process until all your medjool dates are covered.
  8. Let them cool slightly and then place in the fridge for one hour.
  9. Finally, ENJOY!

Not only do these taste great, but they are full of nutrients, vitamins and minerals. You can enjoy these knowing they are good for your body and an excellent way of getting a much needed afternoon energy boost. Additionally, before you cool them down in the fridge you can sprinkle your favourite topping on them, for example, coconut flakes, finely chopped nuts, hemp seeds etc.

Let’s Break Down What’s In These 3 Ingredient Treats;

Organic Medjool Dates contain selenium, magnesium, calcium, potassium and copper. They are also an excellent source of phytonutrients, plants compounds that may have health benefits. Studies have shown that they can stimulate the immune system, reduce inflammation, prevent DNA damage, and improve hormone regulation. The soluble fiber content lowers bad (LDL) cholesterol. Fiber binds with the cholesterol and prevents it’s absorption into your bloodstream. This keeps cholesterol’s fatty deposits from building up in your arteries, which reduces the risk of heart disease. Studies have shown that this soluble fibre may also help control blood sugar levels and reduce blood pressure. Antioxidants found in Medjool Dates, may also reduce triglycerides, a fat found in your blood.

80% to 100% Organic Chocolate is rich in minerals, such as iron, magnesium and zinc. The cacao in dark chocolate also contains antioxidants called flavonoids and polyphenols, which may provide several health benefits, because they neutralise free radicals and prevent oxidative stress, which can damage cells and tissues in the body. The flavonols in organic dark chocolate also stimulates nitric oxide production in the body, which in turn causes the blood vessels to dilate, or widen, improving blood flow and lowers blood pressure naturally. It can also improve brain function and help prevent neurodegenerative conditions. The findings in a small 2018 study, suggest that the flavanols present in dark chocolate may enhance neuroplasticity, which is the brain’s ability to recognise itself, particularly in response to injury and disease.

Organic Walnuts/Pecans contain healthy fats, fiber, vitamins and minerals (and that’s just the beginning of how they support your health). Walnuts have a higher antioxidant activity than any other common nut. This activity comes from vitamin E, melatonin and plant compounds, which are particularly high in the papery skin of the nuts. They are significantly higher in omega-3 fat than any other nut, providing 2.5 grams per 1-ounce (28-gram) serving. Omega-3 fat from plants, including walnuts/pecans, is called alpha-linolenic acid (ALA). It’s an essential fat, meaning you have to get it from your diet. This may help decrease inflammation in the body, (which is the underlying cause of so many diseases in the world today). Eating walnuts/pecans not only nourishes you, but also the beneficial bacteria that live in your gut, which may help reduce disease risk. And last, but not least it supports brain function, including faster processing speed, more mental flexibility and better memory.

So, now that you know how healthy this little 3 ingredient snack is, there is nothing stopping you from whipping up a batch of them and tasting the goodness for yourself. After all, homemade is always better than store bought for you and your family, especially when they taste GREAT and are FULL of health benefits. ENJOY!

For a selection of high quality Superfoods made in Mexico, check out our store and start making those healthy food choices today.

Remember…YOUR PATH TO HEALTH STARTS HERE…a small change today can mean a big impact tomorrow.

Healthy Options Market...helping you begin your journey to a healthier new you, with the best superfoods and health products that Mexico has to offer.

The opinions expressed in this column are not those of Healthy Options Market. Individual articles are based upon the opinions of the respective author, who retains copyright. They are solely intended to spark discussion and the thought process behind issues pertaining to general health, wellness and are for sharing knowledge and information on research only. They are not medical advice. Always seek the advice of a Professional Healthcare Provider when making any decisions regarding your health.

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