cildren eat healthy galway
cildren eat healthy galway

Healthy chocolates (dairy free, nut free & gluten free) with no added sugar

Coming up to Christmas, this month I’m going to suggest a very simple recipe that I like to make for parties. These are great chocolates with a 'caramel' filling. They are easy to make, with just 4 ingredients that require no cooking. Kids also love to get involved with just 5 easy steps.
They are free of nuts and gluten and can also be dairy free if you use dairy free chocolate. This is a  great recipe to show how you can easily make sweet treats with absolutely no sugar of any kind added. Instead dried fruit and chocolate provide the sweetness. 
 caramel bites


150g of  60% melted dark choc (add ½ tsp. Vanilla extract, if you want to make the chocolate sweeter) or a flavoured dark chocolate (eg Lindt)



150g Medjool dates pitted

4 level tbsp of Coconut water

Pinch of sea salt


  1. To make the chocolate, place in a saucepan over low heat until melted, make sure not to overheat! 
  2. Using a small silicone mould tray, teaspoon in your chocolate mixture until 1/4 way full (leave enough space to add the caramel later). 
  3. Place the tray in the freezer while you make your caramel. 
  4. Place all your caramel ingredients in a food processor and blend until a creamy, smooth caramel forms. 
  5. Check to see if the chocolate has hardened in the freezer. If so, spoon in the caramel (about 1 teaspoon per mould) and cover with the left over chocolate, place back in the freezer for 20-30 minutes.
  6. These can be made in bulk and stored in the freezer ready for taking out when needed.


This recipe is slightly adapted from the original ‘Caramel Bites’ by Roz Purcell, see

The above information is general only and does not apply to everyone. If you’re looking for personalised, healthy eating support and advice for your child, why not consider booking a consultation with me? Email me at
Expert help is available in Galway or Online. 

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colette reynolds

BA (Psych), MSc (Health Psych), PhD (Health Promotion), Member of AHPI, BTEC (Nutrition & Health Coaching), IINH Certified

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