Brazil Nut, Date and Chocolate Squares

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Skill Level
Preparation Time 5 minutes Total Time 15 minutes
Servings 12 Cost Per Serving $0.83
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1 cupDates, pitted
1 cupBrazil Nuts
1/2 cupShelled Sunflower Seeds
1/2 cupLareg Flake Oats
1/2 tspGround Cinnamon
3/4 cupDark Chocolate Chips or Squares


  1. Cover dates with hot water and let soak for 5 minutes.
  2. Combine the brazil nuts, seeds, oats and cinnamon in a food processor and pulse until well broken down. Texture should resemble coarse sand.
  3. Add your dates and two tablespoons of the soaking liquid. Pulse until well combined. If it doesn’t mix well, add a little more water and continue to pulse.
  4. Press mixture into a baking tin lined with parchment paper. Press flat until even and about an inch thick.
  5. Melt chocolate in microwave or over a double boiler. Pour over the brazil nut mixture and refrigerate until solid. At least 30 minutes.
  6. Cut into small squares and store in the fridge or freezer.


  • Do you have a sweet tooth? Try making your baked goods with natural sweeteners such as dates, mashed bananas or apple sauce. It's okay to indulge with treats once in a while for special occasions. Aim to limit or avoid sweets from packaged foods, candies or sugar sweetened beverages because they are high in calories with little or no nutrient value. Having too many calories of any kind may lead to obesity, chronic diseases and some types of cancers. 
  • Emerging research indicates a potential role of selenium in the prevention of several types of cancers, including bladder cancer, but more research is needed. Nuts, particularly Brazil nuts, are the best source of selenium and are easily absorbed by foods. It's best to get your antioxidants from foods rather than supplements. 
  • Are you a chocolate lover? Dark chocolate, like red grapes, blueberries and black and green tea, is packed with flavonoids, phytochemicals with antioxidant, anti-inflammatory and anti-clotting properties. Many studies have hinted that dark chocolate may play a role in a heart health by lowering blood pressure and reducing cholesterol levels. However, the health benefits of chocolate are limited to dark chocolate, which is higher in flavonoids compared to milk or white chocolate. Choose a dark chocolate bar that has at least a 70 percent cocoa content.