Pop and Rock Bars
This super simple version of the classic Rocky Road is truly decadent and versatile. Chock full of polyphenols from the cacao and cranberries, plus lots of nutritious protein from the tahini and nuts, these bars are rock stars! A brilliant way to curb sweet cravings and packed with calcium, iron and zinc.
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Pop and Rock Bars
Ingredients
- 100 g Coconut Oil (with a neutral taste)
- 6 tbsp Cacao Powder (or cocoa powder)
- 6 tbsp Maple Syrup
- 5 tbsp Tahini (light sesame paste)
- 15 g Popcorn (ready popped, plain or salted)
- 20 g Macadamia Nuts (in halves)
- 20 g Pistachios (shelled)
- 60 g Cranberries (dried)
- 60 g Apricots (dried)
Instructions
- Line a large loaf baking tin with baking parchment paper and set aside.
- In a large saucepan melt the coconut oil, then stir in the cacao powder, maple syrup and tahini until everything has combined to make a smooth sauce.
- For younger children first pulse the nuts and popcorn in a food processor to prevent choking risk. This is not necessary for older children and adults.
- Sprinkle in all the other ingredients and gently stir to coat them all in the sauce.
- Carefully pour the mixture into the loaf tin and using a silicone spatula press it down and into the corners.
- Pop it in the freezer for a minimum of 2 hours before removing. Cut into slices, then cut each slice into 2 or 3 chunks to serve.
Notes
- Swap the popcorn for popped quinoa or popped amaranth to make these bars corn/maize-free and grain-free.
- The nuts and fruits I’ve used can easily swapped for which ever ones you have in your cupboards, or pumpkin/sunflower and hulled hemp seeds if you are a nut free family.
- Sesame-free – switch tahini to cashew or almond butter or sunflower butter.
- Store in a sealed container in the fridge or the freezer for up to 3 months.
Per serving. Nutrition content in food is never consistent, so take these estimates with a pinch of salt! Also, our recipes tend to use low-GI carbs and sugars, so these values are not directly comparable with shop-bought UPFs.
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Hi Lucinda,
Where do you source unsweetened dried cranberries from? Can only ever find added sugar! Thank you x
Can you use olive oil instead of coconut oil? Or is butter better?
The Olive oil would not set, so best to use butter or tallow instead of coconut oil if there is an allergy
It’s hard to find totally unsweetened ones as they are naturally so bitter – Healthy Supplies stock Organic dried cranberries sweetened with apple juice, so this might be a good option for you?
Hi Lucinda, my son has a sesame allergy. Would could I use instead of tahini please? Many thanks.
You can use cashew butter, almond butter or sunflower seed butter