Wednesday Wisdom from Framar Health Health Rocky Road

17 April 2019

Wednesday Wisdom from Framar Health Health Rocky Road

Wednesday Wisdom with Sarah Trimble Nutrition from Framar Health, providing expert nutritional advice & recipes to help support your marathon training.

Healthy Easter Rocky Road

We all deserve a few treats over the Easter holidays and you can’t go wrong with these Rocky Road bites. No one would guess that they are in fact ‘healthy’ and they are packed with a number of key ingredients that make them a great fast release snack for an energy boost prior to a run.

The coconut oil used to make the coconut mixture is metabolised slightly differently to other fats and is converted by the body into a form of fat called medium chain triglycerides (MCTs), these fats can be used for energy and therefore support a long training session.

Medjool dates are nature’s energy gels, they provide a high quality fast release energy source and the cacao powder is a source of both magnesium and rich in antioxidants to protect muscles during intense exercise.

Mini eggs on top are optional!




  • 100g of medjool dates, stones removed
  • 220g of mixed nuts and seeds
  • 180g of coconut oil, melted (I used an odourless version)
  • 2 tbsp of almond milk or cow’s milk
  • 45g of raw cacao powder
  • 50g of dried fruit (I used cherries and mango)



  1. Toast the nuts in a pan, for 4 minutes until golden the leave to cool.


  1. Blend the dates, coconut oil, milk, cacao together in a blender. Mix with the cooled and toasted nuts and dried fruit.


  1. Place in the fridge to set for at least 2 hours. Slice into bites serve.