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Sweet Treats  /  March 20, 2020

Paleo Superfood Bark

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Paleo Superfood Bark is a dark chocolate treat filled with antioxidant-rich ingredients, like berries and nuts.

Immune-boosting, antioxidant-rich foods are all the hype right now (#coronavirus2020). So, what better way to get your daily dose of vitamins and minerals than in a no-bake, easy-to-make, and delicious dessert? Everyone, say hello to Paleo Superfood Bark.

PS this is not your excuse to avoid eating your daily dose of fruits and veggies, too!

Paleo Superfood Bark

What is a superfood?

A superfood isn’t just a tagline or branding tool used by health food companies. Superfoods are “foods that are rich in compounds that benefit a person’s health.” These foods are packed with essential vitamins, minerals, and nutrients that promote health and well-being. The most common superfoods, include: dark chocolate, blueberries, kale, salmon, avocado, almonds, spirulina, açaí, and turmeric. In a perfect world, we would consume most of our nutrients through food. While this isn’t the case for most Americans, superfoods can help increase those odds by containing various nutrients.

An important note: nutrient absorption is only possible when the digestive system functions properly. Otherwise, you cannot absorb the nutrients you eat. If you’re unsure about the status of your digestive system, consider the common symptoms of poor digestion: bloating and gas, diarrhea or constipation, acid reflux, skin issues, and food sensitivities. If one or more of these symptoms sound all too familiar, it might be time to address digestive dysfunction. When you’re ready to get started, I would love to work together to get your digestion back on track!

 

Health Benefits of Paleo Superfood Bark

Dark Chocolate (Dairy-Free)

Dark chocolate, which is made from cocoa or cacao, is rich in antioxidants. However, most chocolate bars and products are filled with other ingredients that aren’t so healthy, like sweeteners, sugar, oils, soy, gums, lecthin, and more. For this reason, I love Enjoy Life dark chocolate chips– a dairy-free dark chocolate option!

Dark chocolate is rich in polyphenols and flavonols, which are potent antioxidants, known to reduce the risk of cancer and heart disease. The higher the percentage of cocoa, the richer the health benefits. I recommend opting for chocolate that is at least 70% cocoa/cacao and always free of refined sugar, artificial sweeteners, dairy, and soy.

Sprouted Almonds

Sprouted nuts and seeds can be hard to find, but they’re well worth the search. As shared in my post, “How to Sprout Grains,” sprouted grains, nuts, and seeds are more bio-available than the conventional alternative. These bio-available nutrients are much easier to digest and absorb. If you can’t find them in stores, you can get them on Amazon, here, or sprout them yourself! 

Almonds are high in many nutrients, like calcium, vitamin E, and omega fatty acids, which are essential for regulating blood sugar, balancing hormones, increasing satiety, and more. 

Dried Mulberries

Mulberries are a new favorite of mine. I recently had them on a salad at True Food Kitchen and fell in love.  Soon after, I found them at Whole Foods, and have been adding them to various dishes. You can also find them on Amazon, here.  

Mulberries are chewy, sweet, and rich in vitamins. They provide a hefty dose of vitamin C. In fact, 1 ounce of mulberries contains 85% of your daily value for vitamin C!

Wild Blueberries

I prefer to use frozen wild blueberries for this recipe because they are smaller in size. Alternatively, you can try using traditional, fresh blueberries or freeze-dried blueberries (without sugar added). 

Blueberries are one of the most common superfoods because of their high amounts of antioxidants. Antioxidants are known to reduce inflammation and fight oxidative stress. They also provide an ample amount of fiber and vitamin C.

Paleo Superfood Bark

 

How to Make Paleo Superfood Bark

Making Paleo Superfood Bark couldn’t be easier! This no-bake recipe requires about 10 minutes to make, followed by 60 minutes in the freezer to harden.

Start by melting the chocolate chips and coconut oil in a pot on the stove, stirring frequently. This doesn’t take long- about 2 minutes. Meanwhile, line a baking tray or dish with parchment paper. Once the chocolate is melted and smooth, pour it onto the parchment paper. Use a spatula to evenly smooth out the melted chocolate. 

Immediately, add the almonds, mulberries, and blueberries. Place the tray flat in the freezer to harden for ~1 hour. Once hardened, break the bark in to pieces. Store the bark in a glass, air tight container in the fridge. 

 

Ingredient Substitutions 

You can easily customize this paleo bark into your own recipe. Swap out or substitute any of the “topping” ingredients with your favorite superfoods. Here are some alternative ideas:

  • Freeze-dried fruits, like strawberries, bananas, raspberries, or goji berries
  • Sprouted walnuts, cashews, peanuts, or pecans
  • Shredded coconut
  • Raisins or cranberries (no sugar added)
  • Oats
  • Hemp seeds
  • Pumpkin or sunflower seeds

Paleo Superfood Bark

Paleo Superfood Bark

 

Paleo Superfood Bark

Prep Time: 10 minutes
Additional Time: 1 hour
Total Time: 1 hour 10 minutes

Paleo Superfood Bark is a dark chocolate treat filled with anitoxidant-rich ingredients.

Ingredients

  • 1 cup Enjoy Life dark chocolate chips
  • 1 tbs coconut oil
  • 1/3 sprouted almonds, chopped or crushed
  • 1/4 cup mulberries
  • 1/4 cup wild blueberries*, fresh, frozen, or dried (no sugar added)

Instructions

  1. In a small pot, melt chcooclate chips and coconut oil over medium heat, stirring frequently. This should only take about 2 minutes- Be careful to not let the chococlate burn!
  2. Line a baking sheet or dish with parchment paper. Once the chcocolate is melted, pour onto the parchment apper.
  3. Evenly sprinkle the almonds, mulberries, and blueberries onto the melted chocolate.
  4. Place the sheet/dish in the freezer for 1 hour to harden.
  5. Once the chocolate has hardened, break the bark into pieces (big and small- it's up to you).
  6. Store in an airtight container in the fridge.

Notes

*Wild blueberries are smaller that regular blueberries, which works best for this recipe.

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Kelsey, FNTP, CC
Are you a Nutrition Professional who feels overwhe Are you a Nutrition Professional who feels overwhelmed and burdened by running a small business?! 

As a FNTP, who previously ran my own nutritional therapy practice, I know what it’s like to wear many hats. And let’s face it, small business owners can’t do it ALL. 

I‘ve personally experienced the overwhelm that comes with running your own business.

That’s when I decided to change directions and pursue content creation full time. Because I immediately saw the need for content creation in the nutrition sphere. Why?

Because as a nutrition professional, you want to share content that is accurate and original. Who’s better qualified to help you create content than a trained nutrition professional??

See where I’m going here? 🙃

I love combining my two passions: content creation and nutrition. Better yet, I love using these skill sets to better your business!

#nutritionaltherapy
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As a trained Functional Nutritional Therapy Practi As a trained Functional Nutritional Therapy Practitioner, I have a unique advantage in my work as a Content Creator. 

My #1 goal is to create original, niche-focused, attention-grabbing digital content for my fellow nutrition professionals. 

My skill set includes creating content for the following:
• Social media platforms 
• Blogs
• Email campaigns
• And more!

Do you want more information about how I work 1:1 with nutrition professionals and business wonders? Send me a DM!

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Hi, it’s me. I’m still here! 👋🏼 I’ve Hi, it’s me. I’m still here! 👋🏼 

I’ve taken an unintentional (yet, very long) hiatus from this social media account and my blog. But, I’m back for a good while (I think 😅). Here’s what’s been going on lately..

In case you didn’t know, I started my own  business as a Content Creator in 2018, while I was in school at the Nutritional Therapy Association. As a trained FNTP, my niche is specifically holistic health and nutrition. It’s a combination of my two expertise: nutrition + content creation!

As a FNTP with a strong passion for real food + balanced nutrition, I’ve always kept this account as an educational resource for you. And as a fun creative outlet for me, as well!

But, I’m here to say, it’s time for a new direction. As my content creation business continues to grow and as I become more invested as a Content Creator, it only feels right to bring a little bit of my profession to this space! 

So while I still plan to share nutritional tidbits and encouragement, I also want to use this platform as a resource for my content creation business.

Sound good?

If you’re a fellow FNTP or nutrition professional, feel free to reach out for content creation support! 

And, if you’re here for nutritional education, thank you for being here and participating in this awesome community!! 💛

#nutritonaltherapypractitioner #fntp #ntp #functionalnutritionaltherapypractitioner #contentcreator #contentcreation #contentmarketing #contentmarketer #nutritioncontent #nutritionresources
STOP SKIPPING BREAKFAST & DRINKING BLACK COFFEE ON STOP SKIPPING BREAKFAST & DRINKING BLACK COFFEE ON AN EMPTY STOMACH 🛑

*said with grace and love*

Seriously, I spent years sipping on black coffee before eating breakfast. But, not anymore. 

Here’s what happens when you skip breakfast and drink black coffee every morning:
👉🏼 The caffeine (AKA stimulant) spikes your blood sugar levels.
👉🏼 Your body moves into fight-or-flight mode, increasing stress hormones.
👉🏼 A couple hours later, the cravings and yawns kick in, so you binge on sugar and *more* coffee.

And in case you’re thinking, “I seem to feel just fine after drinking black coffee and skipping breakfast,” there’s a good chance your body is living on stress hormones and relies on the caffeine to keep your body functioning. Sorry to be the bearer of bad news 😬

Soooo, what should you do instead for a healthy metabolism & happy hormones?

Eat a balanced breakfast with protein, carbs, and fat, FIRST. Ideally, within an hour of waking up. Then, enjoy a cup of fresh coffee (preferably with high quality cream or milk) ☕️ 

TBH, there’s nothing better than a hot cup of coffee with frothy, raw milk 🤩 what’s your coffee order?

And, yes, my shirt says “you’re the pumpkin to my spice” because ‘tis the season 🎃 *from @hannahmcmorrison 

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#holistichealing #holisticnutrition #nutritionaltherapy #nutritionaltherapypractitioner #healthyrecipes #paleorecipes #nourishment #nourishedbykelseynicole #foodblogging #paleoblog #functionalhealth #bioindividuality #holisticnutritionist #foodisfuel #foodismedicine #hormonehealth #guthealth #blackcoffee #coffeeorder #balancedbreakfast #healthybreakfast
When you’re trying to master the reel game, but When you’re trying to master the reel game, but have a constant shadow 🐾

Good thing he’s the cutest!

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I eat carbs at every meal! 🍎🥖🥔🫓🥛🍫

Here’s why…

Our bodies NEED carbohydrates for: 
• Physical energy
• Brain power
• Muscle repair and growth
• A healthy gut microbiome
• Metabolic efficiency 
• Healthy digestion 
• AND SO MUCH MORE

This is especially true when you’re exercising and strength training regularly!! 💪🏼

Some of my favorite carb sources are:
• Fresh sourdough bread 
• Sweet potatoes and red potatoes 
• Squash and carrots
• Seasonal fruit 
• Honey and maple syrup 
• Raw milk
• Cassava tortillas and pasta 
• Homemade baked goods with cassava flour
• Dark chocolate 

What are your favorite carbs?! 😋

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#holistichealing #holisticnutrition #nutritionaltherapy #nutritionaltherapypractitioner #healthyrecipes #paleorecipes #nourishment #nourishedbykelseynicole #foodblogging #paleoblog #functionalhealth #bioindividuality #holisticnutritionist #foodisfuel #foodismedicine #hormonehealth #guthealth #carbs #glutenfreecarbs #healthycarbs #carbsbenefits
As someone who aims to as many real, whole foods a As someone who aims to as many real, whole foods as possible (and always GF), I’ve learned a thing or two about “healthy baking.” Here are the swaps I always make in my baked goods for healthy hormones, metabolism, and tastebuds! 👇🏼

• Grass fed (raw, if possible) butter instead of oil 
• @bobsredmill 1-to-1 GF flour instead of all purpose flour
• Raw sugar, coconut sugar, honey, or maple syrup instead of white sugar 
• Substitute a little bit of the flour with protein powder or collagen (usually about 10% of the total flour)
• Grass fed (raw, if possible) milk > nut milk
• Cassava, oat, or GF blend flour > almond flour

Save this post to refer back to this season! And, happy baking 🧁🍪

PS Get this oldie, but a goodie, Chocolate Zucchini Bread recipe on the blog! 👉🏼 @nourishedbykelseynicole

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Gluten Free Protein Pumpkin Muffins 🧁🎃 Alwa Gluten Free Protein Pumpkin Muffins 🧁🎃

Always a Fall staple in my home! I usually double this recipe to share with others or put the freezer for later 😋

Ingredients:
1 cup all purpose GF flour
1/3 cup vanilla protein powder (I use @naked.protein)
1 tsp baking soda
1/4 tsp baking powder
1+ tbs pumpkin spice 
1 1/4 cup pumpkin
1 pastured egg
1/2 cup maple syrup or honey 
1/4 butter, melted and cooled
1/4-1/2 cup milk of choice (I use raw whole milk)
1/2+ cup dark chocolate chips

Directions:
1. Preheat oven to 450F and grease muffin tin with coconut oil or butter.
2. Add all dry ingredients to a large bowl and mix. Add wet ingredients and mix.
3. Fold in chocolate chips. 
4. Pour into muffin tin. Bake for 5 minutes. Reduce heat to 350F. Bake for 12-15 minutes.

Enjoy!!

*Recipe adapted from @fitmittenkitchen 

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5 “healthy” habits that actually cause MORE st 5 “healthy” habits that actually cause MORE stress in the body…

1. Drinking coffee on an empty stomach
2. Working out fasted 
3. Limiting consumption of fruit and natural sugars
4. Opting for “low fat” foods
5. Drinking a gallon of water daily.

All of these habits add excessive stress to the body and can eventually lead to symptoms of burn out and physiological imbalances, like:
PMS
Weight gain
Acne
Insomnia
Chronic fatigue
AND SO MUCH MORE

Sometimes, our bodies need us to intentionally do LESS, not more. If you’re in a constant (physical or mental) state of stress, this means YOU!

Did you know these “healthy” habits could be detrimental to your health? 

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