3-ingredient “Caramel” Bites (free from sugar/dairy)

Hello heavenly morsel!  I won’t go on about how it’s free from harmful saturated fats and processed sugars. I shall barely touch upon the fact that this only has THREE ingredients and all of them are whole plant foods. The fibre? I shall not even mention it. The potassium, and other vitamins and trace minerals? My lips are sealed. And that it takes a question of seconds to whip up- I won’t even go there.  Let me just tell you one thing though- these are SO GOOD!

You need………(fill in the gap…okay I will….) a mini chopper or small food processor. This recipe may make about 20, or less if you go for bigger sized truffles.  Here are the magic three ingredients for your amazing, sweet and chewey caramel bites.

  • 1 cup of unroasted cashews
  • 1/4 cup date paste (follow this link for instructions) …..or 1/2 cup chopped dates
  • The seeds of half a vanilla bean
  • pinch of sea salt (optional)

Process your cashews until they form a fine crumb, which should only take about 30 seconds. Add your date paste and vanilla seeds (and salt if desired) and pulse until it forms a sticky dough, with everything well incorporated.  Refridgerate until firm (about an hour) and then form into little balls. Goodness, I had forgotten how great cashews are for so many things.  


  •  If possible, splurge on real vanilla beans over extract (Madagascan Vanilla sells them on ebay in the UK, but I cannot open Ebay for some reason, to post the link; they are affordable!)
  • Dates vs date paste  Truthfully, dates are probably better as date paste has a little more moisture in, and the ickle truffles will not end up quite as firm as when you use whole dates.  I had date paste made, and it does give a “neater” looking dough, but let’s face it, who cares if you have a little chunk of date in there, right? I assume if you make this recipe, it’s because you like dates. If they are fresh (Halawi, Medjool etc) they will incorporate in more easily. If your dried dates are very tough, soak them in warm water., but only very briefly- say, about 20 minutes.

Behold the flecks! Vanilla aroma packaged in sweet chewy goodness!


And here, with the blessed component parts...

PS. Using a food processor, you can try all sorts of energy-dense bites using an approximate ratio of 2 part ground nuts/seeds to 1 part dried fruits, (dates, raisins, dried apricots etc) and extra flavourings as desired (cinnamon, vanilla, cardamon, orange zest/extract, almond essence, lemon zest, carob/cocoa etc) Please feel free to inform me if you find a great combination!

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