These Miso-Tahini Chocolate Energy Blocks combine an unexpected yet harmonious blend of flavors to create a sophisticated energy-boosting treat. The subtle umami notes from miso paste balance beautifully with nutty tahini, sweet dried fruits, and rich dark chocolate. Perfect for a pre-workout snack, afternoon pick-me-up, or healthier dessert option, these squares deliver sustained energy along with a complex flavor profile that elevates them far beyond ordinary energy bars.
Ingredients
Base Layer
- 75g (¾ cup) rolled oats
- 60g (½ cup) pumpkin seeds
- 40g (½ cup) unsweetened shredded coconut
- 90g (about 10-12) medjool dates, pitted
- 70g (about 8-10) dried figs, stems removed
- 1 ripe banana (about 100g peeled)
- 2 tablespoons (30g) tahini
- 1 teaspoon (5g) white miso paste
- ½ teaspoon ground ginger
- Pinch of sea salt
Chocolate Topping
- 150g (5.3 oz) 85% dark chocolate
- 1 tablespoon (15g) coconut oil
- 1 teaspoon orange zest (optional)
Instructions
Preparing the Base
- Line an 8×8-inch (20×20 cm) baking dish with parchment paper, leaving some overhang on two sides to create handles for easy removal later.
- Add the rolled oats and pumpkin seeds to a food processor. Pulse several times until coarsely ground but still retaining some texture.
- Add the shredded coconut, pitted dates, stemmed figs, banana, tahini, miso paste, ground ginger, and sea salt to the food processor.
- Process until the mixture forms a sticky, cohesive dough. The mixture is ready when it holds together easily when pressed between your fingers. If it seems too dry, add a teaspoon of water; if too wet, add a few more oats.
- Transfer the mixture to the prepared baking dish. Using slightly damp hands or the back of a spoon, press it firmly and evenly into the dish, creating a compact, level base.
Creating the Chocolate Topping
- Break the dark chocolate into small pieces and place in a microwave-safe bowl along with the coconut oil.
- Microwave in 30-second intervals, stirring well between each interval, until the chocolate and oil are completely melted and smooth. Be careful not to overheat the chocolate.
- If using, stir the orange zest into the melted chocolate mixture, distributing it evenly.
- Pour the melted chocolate over the base layer, using a spatula to spread it evenly to the edges.
Setting and Cutting
- Place the dish in the refrigerator for at least 30 minutes, or until the chocolate layer is completely set.
- Once set, use the parchment paper overhang to lift the entire slab out of the baking dish and onto a cutting board.
- With a sharp knife, cut into 16 equal squares or rectangles. For cleaner cuts, run the knife under hot water and wipe dry between cuts.
Nutritional Information
Per square (based on 16 pieces):
- Calories: 175
- Total Fat: 10g
- Saturated Fat: 5g
- Cholesterol: 0mg
- Sodium: 35mg
- Total Carbohydrates: 18g
- Dietary Fiber: 4g
- Sugars: 10g (mostly from fruits)
- Protein: 3g
Preparation Time: 20 minutes Setting Time: 30 minutes Total Time: 50 minutes
Cooking Tips and Tricks
- Date preparation: If your dates aren’t soft and pliable, soak them in warm water for 10 minutes, then drain well before using.
- Miso incorporation: For even distribution of the miso flavor, mix the miso paste with the tahini before adding to the food processor.
- Pressing technique: For a firm, cohesive base that won’t crumble, use significant pressure when pressing the mixture into the pan. A flat-bottomed glass works well for this purpose.
- Temperature control: When melting the chocolate, be careful not to overheat it as this can make it grainy. Stop microwaving when it’s about 80% melted and stir until completely smooth.
- Clean cutting: For professional-looking squares, refrigerate until completely firm, then use a knife dipped in hot water and wiped dry between each cut.
- Texture variation: For added crunch, reserve a small portion of the pumpkin seeds and sprinkle them over the melted chocolate before it sets.
Variations and Substitutions
Dietary Adaptations:
- Gluten-free: Ensure your oats are certified gluten-free.
- Vegan: This recipe is already vegan if you use vegan dark chocolate.
- Nut-free: Replace tahini with sunflower seed butter.
Flavor Variations:
- Spiced: Add ¼ teaspoon each of cinnamon and cardamom for a chai-inspired flavor.
- Coffee infusion: Add 1 teaspoon of instant espresso powder to the chocolate layer for a mocha version.
- Matcha alternative: Replace the miso with 1 teaspoon of matcha powder for a green tea flavor profile.
Ingredient Substitutions:
- Dried fruit options: Replace dates and figs with dried apricots, cherries, or cranberries.
- Seed swaps: Substitute sunflower seeds, hemp seeds, or chopped nuts for the pumpkin seeds.
- Sweetener adjustment: If using less sweet chocolate (90%+), add 1 tablespoon of maple syrup to the melted chocolate.
Textural Variations:
- Crunchy top: Sprinkle chopped nuts, cacao nibs, or flaky sea salt over the chocolate before it sets.
- Layered look: Swirl 1 tablespoon of tahini into the chocolate topping before it sets.
- Chunky version: Roughly chop some additional dried fruit and fold into the base mixture for added texture.
Common FAQs
Q: Can I use another type of miso paste?
A: Yes, you can use red or yellow miso instead of white, but note that they have stronger flavors. Start with half the amount and adjust to taste.
Q: Why add miso to a sweet recipe?
A: Miso adds a subtle umami depth and slight saltiness that balances the sweetness and enhances the complex flavor profile. It’s similar to how salt enhances the flavor of caramel or chocolate.
Q: My mixture seems too wet. How can I fix it?
A: Add more dry ingredients like oats or coconut gradually until you reach the desired consistency. Banana ripeness can vary, affecting moisture content.
Q: Can I make these without a food processor?
A: While a food processor yields the best texture, you could use a blender for the dates, figs, and banana, then mix with finely chopped oats and seeds. The texture will be different but still delicious.
Q: How can I tell if these energy blocks have gone bad?
A: Due to the fresh banana, watch for signs of spoilage such as an off smell, discoloration, or mold. Always store them in the refrigerator to extend freshness.
Storage and Make-Ahead Tips
- Refrigeration: Store the energy blocks in an airtight container in the refrigerator for up to 1 week. Separate layers with parchment paper to prevent sticking.
- Freezing: These blocks freeze exceptionally well. Wrap individual pieces in parchment paper, then place in a freezer-safe container or bag. They will keep for up to 3 months.
- Thawing: Thaw frozen blocks in the refrigerator overnight, or at room temperature for about 30 minutes.
- Portability: For on-the-go snacking, wrap individual squares in parchment paper or reusable food wraps. They will stay firm for several hours at cool room temperature.
- Batch preparation: Consider doubling the recipe and freezing half for later use. This makes for efficient meal prep and ensures you always have a healthy snack option available.
- Gift giving: Package these energy blocks in small boxes lined with parchment paper for a thoughtful homemade gift. Include storage instructions for the recipient.
These Miso-Tahini Chocolate Energy Blocks represent a beautiful fusion of nutritious ingredients and sophisticated flavors. The umami notes from miso paste create an intriguing depth that complements the nutty tahini and rich dark chocolate. Whether you’re fueling up for a workout, need a mid-afternoon energy boost, or are looking for a more nutritious dessert option, these blocks deliver sustained energy along with a complex taste experience that satisfies both sweet cravings and nutritional needs.
