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Chocolate-walnut dip

This recipe comes from dietitian Jennifer Motl, who says:  ”It tastes sweet, but has no added sugar. All the sweetness comes from dates, which are rich in potassium and magnesium. Walnuts are the only nut that contains heart-healthy omega-3 fats. This dip tastes great with lightly salted pretzels or used as a sandwich filling with sliced bananas. It also transforms a bowl of plain oatmeal into a treat.”


  • 1 ½ cups pitted dates
  • 1 ½ cups walnuts
  • hot water
  • ¼ cup cocoa powder
  • ¼ teaspoon vanilla extract


  • Place dates and walnuts in a large, heat-safe bowl. Boil some water and add just enough to cover the dates and walnuts. Let soak for 30 minutes. Then drain but reserve the soaking liquid in a separate bowl.
  • Add dates, nuts, cocoa and vanilla to a blender plus ¾ cup soaking liquid. Blend at top speed until smooth, adding ¼- to ½-cup more soaking liquid if needed.
  • When it’s done, the dip should be the consistency of apple sauce. Refrigerate any leftovers.


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