Gooey raw caramel slice

Raw treats are exactly that… they are TREATS that are raw (not cooked). Are they delicious? Yes. Are they better for you than a conventional sugar laden treat? Yes. But should they still be eaten in moderation? YES.

Raw treats are commonly made from nuts, dates, coconut oil, buckwheat and sweeteners such as rice malt syrup or honey. When you look at this list of ingredients is easy to see why consuming something made from these products is better for you than a conventional treat. So why should they still be eaten in moderation?

Whilst all these ingredients boast nutritional value they also can have a high fat and sugar content when consumed in large amounts. Nuts for example contain amazing nutrients such as calcium, zinc, magnesium and vitamin E, however they also have a high fat content. Even though they are good fats from the nuts and coconut oil and lower-glycemic index (GI) sugars from dried fruits compared to table sugar they still equate to a high energy density. Therefore, having a raw treat a couple of times a week when you need a little pick-me-up or your out with friends and don’t want to miss out is totally fine, it’s even encouraged (because balance and all that jazz)! Life is about enjoying it-enjoying good food, good company and good times, and especially without the guilt! It’s just to say that having a raw treat every day if your trying to achieve weight loss goals may not be the optimal way to go about it for quicker results.

In saying all that… this finger-licking, salty yet sweet gooey raw caramel slice is pretty hard not to want to eat a piece of everyday. That’s why keeping it in the freezer is the best way to store it so you can keep it for up to a month and just grab a piece out when those sweet cravings kick in.


SERVES: 15              TIME: 25 MINUTES + 2 HOURS TO SET             DIETARY: GF, DF, V



  • ½ cup mixed nuts
  • 1 cup coconut flakes
  • ½ cup Buckini’s (raw buckwheat)
  • 3 medjool dates (pitted)
  • 4 tbsp. coconut oil


  • ½ cup hulled tahini
  • 4 medjool dates (pitted)
  • 2 tbsp. rice malt syrup (or 1 tbsp. good quality honey/ maple syrup)
  • 1 tsp. vanilla bean extract/ paste
  • 1 tbsp. mesquite powder- optional (see below to find out what it is)
  • 1 tbsp. water
  • Pinch of salt


  • 4 tbsp. cacao powder
  • 2 tbsp. rice malt syrup (or 1 tbsp. good quality honey/ maple syrup)
  • 1 tbsp. milk of your choice (I use coconut)
  • Pinch of salt



  1. Soak ½ cup of cashews in water while your making the base layer. Can soak for up to 6 hours if you have time!
  2. Line a slice tray or tin (I use a loaf tin) with baking paper
  3. Add all the base ingredients to a blender or food processor and blend until crumbly and sticky. If the mixture isn’t sticking together well enough add ½ tbsp. of coconut oil and stir around. Then push into base of tin and pop into the freezer to harden whilst doing the next step
  4. Place all the caramel ingredients into the food processor and blend until thick and gooey. Add more water if you want your caramel layer to be runnier or leave it thicker. Spread over the base layer and put back in the freezer whilst making the chocolate
  5. Melt the coconut oil so it is liquid then stir in the rest of the chocolate ingredients. Then pour over the caramel layer and put the tin back in the freezer to set for 1-2 hours.
  6. Slice up and enjoy!


How to store- once the caramel slice has set take it out of the freezer to cut. Then place back in freezer where it can be stored for 1-2 months (if it lasts that long ;))  

What is mesquite powder? Mesquite powder is full of nutrients such as zinc, iron, potassium, magnesium and calcium as well as being a rich source of the amino acid lysine. It is also high in protein and low in GI meaning it helps to stabilise your blood sugar levels. It has a sweet yet nutty flavour, with hints of caramel too- making is the perfect addition to this raw caramel slice. Find it at your local health food shop! 





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