As grilling season gives way to bonfires, s’mores season goes into full swing. Whether you camp or not, it’s hard to deny the appeal of melty milk chocolate, gooey marshmallow, and crisp graham cracker. That’s why this combo has been used for everything from ice cream to protein powder. Pepsi even debuted a limited edition trio of s’mores sodas.
But while the flavor profile of this iconic American dessert is always popular, its nutritional one is far from optimal. One of the three key ingredients, marshmallows, are little more than sugar or corn syrup and gelatin, and are considered a “food of minimal nutritional value” by theU.S. Department of Agriculture (USDA). Themilk chocolate and sweetened refined-flour crackers ratchet up the sugar total to around 20 grams (g) per serving, which rings in around 200 calories for one s’more made of a single graham cracker, half a Hershey’s bar, and one regular marshmallow. And who can have just one?
While it’s easy to write off s’mores as a failed treat nutritionally, it’s absolutely possible to put a healthy spin on the campfire favorite. In fact, you don’t even need a campfire for this recipe.
The surprising foundation of this s’mores dip is a creamy chickpea puree made with nut butter to add fiber, plant-based protein, and healthy fats you won’t find in the traditional version. While it may seem odd to make a dessert with chickpeas, their mild, neutral flavor is masked well by the chocolate, cinnamon, and other ingredients, resulting in an indulgent dip that tastes closer to brownie batter than hummus.
Upgrading to a dark chocolate with at least 60 percent cacao content will give you a bigger dose of powerful antioxidants, which research suggests can help us maintain better heart health.
Marshmallows are optional, but if you're going that route, add them to the dip and bake until toasty, about 10 to 15 minutes in a 350 degree F oven.
In addition to graham crackers, you can dip fruit, like strawberries, sliced apples, or pears to up the nutritional ante.
Store any leftovers in the refrigerator for up to three days.
