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Happy Friday everyone! It is labor day weekend, and even though I am overwhelmed with work and responsibilities, you know well enough that I am using this weekend to cook and bake some foods that I’ve been planning for a while!

Summer is over and my work schedule is back in full swing now, which means my meals have been deplorable… I’m talking ramen, chips, bagels, chicken wings.. It’s tragic, but I haven’t gone grocery shopping and I didn’t meal prep this week. I am getting back on track again this weekend with a meal-prepped breakfast and to go snack that is simple to make! My No-Bake Caramel Chocolate cups that are vegan, gluten-free, and refined sugar free. It is full of healthy fats from dates, coconuts, and nut butter that will provide long-term satiation.

The recipe is a dump and go recipe and will turn out delicious even with inaccurate measurements so do not be hung up on measuring accurately.

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No-Bake Caramel Chocolate Cups

yield: 12-14 mini muffin cups

Ingredients:

For shortbread crust:

• 1/3 c. coconut flour*
• 8 dates soaked in hot water (any date type works, I used deglet noor)
• 2 tbsp hot date water (add more or less if needed)
• 1 tbsp coconut oil
• 1 tbsp chia seeds (optional)

For caramel filling:

• 6 dates soaked in hot water (any date type works, I used deglet noor)
• 3 tbsp. natural, creamy nut/seed butter (I used almond butter)

For chocolate coating:

• 1/4 c. chocolate chips

Directions:

1. In a cup of hot water, soak the 14 dates for 10 min.
2. In a blender, blend the dates together with 2 tbsp hot water and reserve a little less than half of it for the caramel filling.
3. Pour the rest of the date paste (approx. 8 dates worth) into a medium bowl, add coconut flour, coconut oil, and chia seeds and mix until fully combined. Scoop the batter evenly into the mini muffin pan and freeze for at least 5 minutes.
4. Take the rest of the caramel paste and add the nut/seed butter to it, mixing thoroughly. Scoop mixture on top of the first layer and place in the freezer for at least 10 min.
5. Melt the chocolate in a microwave at 20 sec. intervals, mixing in between. It hsould take around 40-60 sec. (depending on the microwave wattage). Pour chocolate onto the top layer and place in the freezer for at least 1 hr.
6. Once 30 min has passed, remove the tray from the freezer and use a small knife to remove the cups. The cups should be solid enough to remove but soft enough to chew down on.

To store the cups, place in an airtight container and freeze up to 3 months. Thaw for 5 minutes before eating.

Notes:

• If you do not have a mini muffin pan, you may use a loaf pan and make these into bars.
• You may substitute coconut flour with oat flour, but the texture will be denser and not as smooth. Flavor will be altered as well.
• You may place pieces of parchment paper in the muffin tin for easy removal of the cups.

I purchase coconut flour in bulk at my local grocery store and it is surprisingly cheap. Consider watching the prices of coconut flour and purchasing large quantities when it does go on sale because it is a healthful and versatile ingredient that can be used in savory and sweet dishes!

These cups have lasted me a week so far and will likely last me for 1-2 more weeks. They are filling, delicious, and perfect for on the go. If you make them please let me know in the comments!