Acestea Grupuri de semințe sănătoase are delicious chocolate treats loaded with seeds for a super-snack rich in zinc, magnesium, iron, protein, fiber, and healthy fats.

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Seed Clusters

Acestea Grupuri de semințe sănătoase are delicious chocolate treats loaded with seeds for a super-snack rich in zinc, magnesium, iron, protein, fiber, and healthy fats.

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Timp de pregatire: 10

A opri timpul: 10

Timpul total: 20

Curs: Desert, Gustare

Bucătăria: american

porţii: 13 clustere

calorii: 93.6 kcal

Autor: Carine Claudepierre

Ingrediente

SUA obișnuită - metric

▢ 3 uncii Ciocolata Neagra - 55% pentru dulciuri, 70% pentru dulciuri medii sau 85% pentru dulciuri cu conținut scăzut de zahăr (nota 1)
▢ 1 ¼ cupe Seminte - I am using 1/2 cup pumpkin seeds, 1/2 cup sunflower seeds and 1/4 cup sesame seeds (note 2)
▢ 1 linguriță Ulei de masline - (nota 3)

Opțional

▢ 1 ciupi Fulgi de sare de mare

Instrucțiuni

First, pick the type of chocolate you love. For very low-sugar clusters, pick 85% cocoa, or 70% for a sweeter treat. For very sweet clusters, use 55% cocoa chocolate.
Line a large sheet that fits in your freezer with lightly oiled parchment paper. Set aside.
In a microwave-safe glass bowl, add the squares of chocolate and oil.
Încălziți la microunde în intervale de 30 de secunde, amestecând între fiecare interval, până când se topește complet.
Fold in the seeds, and use a rubber spatula to stir and coat the seeds entirely.
Drop a tablespoon of the batter on the prepared sheets and repeat, leaving some space between each cluster. I made 13 clusters.
If you like, sprinkle extra seeds on top.
Pop the sheet in the freezer for 10-12 minutes until the chocolate hardens and the clusters are set.
Se servește cu un praf de fulgi de sare de mare.

notițe

Notă 1: Any chocolate works in this recipe. The choice of chocolate depends on your taste buds and sweetness expectations. I like high-quality degustation chocolate bars from 70% cocoa to 85% cocoa. But if you have a sweet tooth, 55% cocoa makes delicious sweet clusters.

Notă 2: You can use 1 1/4 cups of pumpkin seeds only, or swap some of the pumpkin seeds for more sunflower seeds, and play with the ratio of each. Don’t use flaxseed or chia seeds. Flaxseeds need to be ground to be absorbed by the body. Chia seeds need to be soaked, and soaked chia seeds won’t bind in the melted chocolate.

Notă 3:Or any low-flavor oil you have at home. This helps melt the chocolate, you can skip this if oil-free.

Stocare: Store the clusters in an airtight container in the fridge for up to 2 weeks. Freeze them for up to 1 month in Ziploc bags, eat frozen or thaw for 30 minutes at room temperature before eating.

Rețetă Pin

Nutriţie

Ingrediente și înlocuiri

Acest paragraf vă oferă toate sfaturile mele despre alegerea ingredientelor potrivite. Pentru rețeta completă cu măsurători, derulați până la fișa cu rețete din partea de jos a postării!Accesați rețeta completă

Ai nevoie doar de trei ingrediente simple pentru a prepara această rețetă. Iată cum să le alegi și să le înlocuiești.

Ciocolata Neagra – This is the “glue” that holds the clusters together and provides the main flavor. I like 70%-85% cocoa, but you can use 55% if you prefer a sweeter treat.
Seeds (Pumpkin, Sunflower, Sesame) – These are the star of the show, providing all the crunch, protein, fiber, and healthy fats.
Ulei de masline – This helps the chocolate melt smoothly and gives the final clusters a nice, shiny finish. You can also use melted coconut oil.

How to Make Healthy Seed Clusters (in Pictures)

Sfaturile lui Carine

Let me share a few more tips for perfect clusters.

Stimulează proteinele – If you want to add even more plant-based protein, you can easily swap the sesame seeds for hemp seeds.
Best Seeds – I don’t recommend using flax or chia seeds in this recipe. Flax needs to be ground for your body to absorb it, and chia seeds need to be soaked, which doesn’t work well with melted chocolate.
Add Sweetness – For a chewy texture and extra sweetness, you can replace some of the seeds with dried cranberries or finely chopped dates.