SAM_1349 (Small)

Iron-rich truffles kids will love

And mums and dads!

Here we combine iron rich foods – prunes, walnuts, raw cacao/dark cocoa, pumpkin seed butter + dates – for a power packed nutritious snack.

Serve these with a blueberry smoothie and you’ve got the important vit C to aid the iron absorption.

Pumpkin seed butter is my new best friend. It’s full of healthy proteins, fibre and important minerals such as zinc and iron. Lathered on a piece of rye topped with fresh watercress or microgreens and I’m a happy girl. If your small people aren’t so into it, try this recipe or use it when other nut butters are called for.

But first here’s a great after school snack idea. Dry toast pumpkin seeds and sprinkle in some tamari at the end. It only takes a couple of minutes before the seeds start popping so stay close!



1 cup pitted prunes/dates
¼ cup pitted dates (soak in hot water if hard)
½ cup walnuts
3 tablespoons pumpkin seed butter or other nut butter
½ tablespoon maple syrup
2 tablespoons raw cacao/dark cacoa powder
½ cup finely grated unsweetened coconut


Process the walnuts, dates and prunes.
Add the cacao and coconut, scraping the bowl as needed.
Add the remaining ingredients and run until fully mixed. If it’s hard on your processor, take it out and mix by hand.
Roll the mixture into little balls. Refrigerate for at least 1 hour.

Note: you can use regular cocoa powder but raw cacao will pack in more nutrients, particularly iron.

This mixture is quite moist. You can add rolled oats or buckwheat to firm it up if you need. And try rolling the truffles with gloves on – it’s much easier!

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