As the summer is slowly wrapping up, I’m in a hurry to make as many summer recipes as possible. After all, pumpkins are already available to buy! I totally already got one – it’s been a long time since we had them. Super exciting!


However, as the summer is still here, I’m using every chance I get to prepare all the cold, refreshing recipes I can, so that I can enjoy warm comfort fall foods even better. 🙂

Lately, I’ve been thinking of some easy sweet bites I could eat straight out of the freezer.. and they’re here!

Surprisingly, they’re packed with carob – can’t help myself, whenever I think about delicious sweets, carob comes to mind.

Actually, this recipe pretty much sums up all my favorite things – coconut oil, peanut butter, carob, cacao powder, amaranth, walnuts, chia seeds & honey. One better than the other!


Best part? Oh, you know me.. best part is always how it takes 5 minutes to mix it all together & drop in the freezer. Simplicity over anything.


With this recipe, though, I have a word of caution – as much as you all know I don’t count calories nor do I recommend focusing on any numbers when enjoying your meals, these bites are super calorie dense – you may wanna share them. They’re packed with fats; coconut oil, walnuts, peanut butter, chia.. all these are wonderful healthy fats, but nonetheless have 9 calories per gram.. which easily adds up & you may end up feeling overly full if not mindful.


I love enjoying these frozen, straight out of the freezer, chewing them standing in a tree pose in my kitchen, watching the trees out of my window.

They’re also amazing when you let them thaw for 3-4 minutes, they get all fudgy.

The taste is incredibly rich! So it’s easy to be satisfied with only 1 or 2 pieces.

Coconut oil will keep our hair, nails + skin shiny and beautiful. It has anti-inflammatory and anti-bacterial properties & will boost our vitamin E intake. Also, our brain loves fats from coconut & our body can use them straight away as energy. Which means, a bite or two & you’re ready to rock!


Next on our ingredients list, we can talk walnuts + chia seeds – which will also provide us with fats, and not just any – but omega 3 fatty acids. These are another fats our brains love!

Walnuts will provide us with a crunch, but also with folate, vitamins E,B6, phosphorus & manganese, as well as various plant compounds which are powerful antioxidants.

Chia seeds are incredibly rich in nutrients, and what I love about them is how something so little + cute can be so powerful. Awesome! They’re gonna give us fiber, protein,calcium, manganese, phosphorus, magnesium, niacin, thiamine.. and of course, tons of antioxidants.


Peanut butter is one of my favorite foods ever! Keep in mind to buy 100% peanuts, no other ingredients are necessary. Peanut butter will give us more good fats, more vitamin E. It will also provide us with niacin, magnesium & copper. This means that our skin, hair, eyes & liver, as well as nerves, brain, cell membrains & genes are going to be happy!



Cacao.. do I really need to discuss how awesome it is again? Because, I’ll gladly do so 🙂  Cacao is packed with flavanols, which happen to be great antioxidants. They act cardioprotective, inhibit LDL oxidation & impact blood pressure positively. They can improve insulin sensitivity & reduce inflammation.

Cacao is also super nutrient dense, containing, among others, iron, magnesium, zinc, calcium, potassium, copper, selenium..

Love for the cacao!

One more benefit – it boosts our cognitive performance & mood. Just in case you needed more convincing to include it in your diet 🙂

Long story short, this recipe is:

    • super rich in taste


    • nutrient + calorie dense


    • good for the hair, skin, nails


    • also good for mood boosting, cognitive performance


    • calcium rich


    • incredibly refreshing


    • crunchy


  • satisfying


Carob, oh carob! As I’ve said, I always come back to it when considering sweet recipes because it’s super nutritious, packed with calcium & antioxidants. It contains more calcium than milk, which is important for all of us who avoid dairy. Getting as much calcium as possible is especially important before we reach the age of 30, because that’s when our bones stop “collecting it” – therefore, we build our bone density up to that point. After 30, it’s important to get enough calcium for other functions in the body, so that body wouldn’t use the calcium from our bones, thus making them fragile – easy to break.

My recommendation would be to pay attention on your calcium intake – and making these bites is one of the ways to do it. This delicious banana carob bread is another, and this carob almond butter you can spread over the bread. 🙂

Now, calcium is not where carob magic stops. Carob is also packed with antioxidants, polyphenols. Other minerals you’ll get from it are magnesium, potassium, iron. To make our gut even happier, carob contains tons of fiber.


Honey will give it a bit more sweetness, as well as enzymes, phenolic acid & flavonoids.

For the extra crunch we’re gonna add amaranth! I am a huge amaranth fan – it’s another gorgeous food proving we don’t need dairy to get enough calcium. It contains around 110mg per cup.

Aside from being calcium powerhouse, amaranth will provide us with tons of iron (when I say tons, I mean one cup has around 80% RDA – TONS!)  + magnesium. It’s a complete source of protein & it’s super rich in fiber. What’s not to love?!

Amaranth is definitely one of my favorites & I really recommend including it in your every day diet – it’s super easy to incorporate it in meals, starting with your morning porridge.



    • Coconut oil: MTC, vitamin E


    • Carob: calcium, magnesium, potassium, iron, fiber, polyphenols


    • Honey: a bit of minerals + vitamins, phenolic acid & flavonoids, enzymes


    • Chia seeds: protein, fiber, calcium, manganese, phosphorus, magnesium, niacin, thiamine


    • Walnuts: omega-3, folate, vitamin E, vitamin B6, phosphorus, manganese & antioxidants


    • Peanut butter: magnesium, copper, healthy fats


    • Cacao: magnesium, fiber, potassium, calcium, selenium, copper, manganese, phosphotus, zinc, antioxidants


  • Amaranth: iron, calcium, magnesium, vitamin C, fier, protein


Quick & easy summer dessert or snack

Course Dessert, Snack
Cuisine Mediterranean
Prep Time 5 minutes
Cook Time 5 minutes
Freezing Time 30 minutes
Total Time 10 minutes


  • 1/2 cup (100g) coconut oil
  • 3 tbsp (ca 60g) peanut butter
  • 2 tbsp honey
  • 1/3 cup (30g) carob powder
  • 1 tbsp cocoa powder
  • 3/4 cup (ca 30g) popped amaranth
  • 1 tbsp chia seeds
  • few walnuts


  1. Prepare a small parchment lined baking pan for freezing.

  2. Heat coconut oil & peanut butter in a small sauce pan over low heat.

  3. Remove from heat, add honey, carob + cocoa powders & combine.

  4. Add amaranth, chia seeds & walnuts.

  5. Pour the mixture into the prepared baking pan, freeze for 30 minutes.

  6. Enjoy straight from the freezer or wait 3-4 minutes for some extra fudginess.

  7. Keep in the freezer!



Have you used carob in the kitchen already? How do you like it?

Don’t forget to share your creations with me, I’m SOOO excited to see what you come up with! Makes my heart sing! Simply tag me @ninasempire or use #ninasempire



Lots of love,


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