I’ve been planning on posting up this recipe for a while now, but with one thing or another, travelling to London, and now planning for the Fruit Fest I’m going to tomorrow, it’s been a bit hectic here and it’s gotten forgotten!
My partner and I began making snack bars for him to take to work months ago. It all began when he started cycling to work – he had always taken a snack bar to work (which we bought at the shops), but when he began cycling he would need to take 2 to keep his energy levels up. 2 bars a day, 5 days a week, when a box only contains 5 bars, soon adds up! So we decided to start making our own. We started off making flapjacks, which then progressed into raw snack bars! So much easier, and no need to turn on the oven in the summer heat!
We’ve played around with the recipe, and this is the one that my partner likes best. We’ve tried to make these very sustaining, and so we added in coconut oil, which is great for you, and also an ideal food to eat pre and post exercise! It’s easily digested and so provides a good burst of energy, and it’s great for your joints too.
If you’re not wanting to add the extra fat to your bars however, you can just omit it. It works just as well without 🙂 (but trust me, not all fat is bad! And coconut oil is very good 🙂 ).
This is just the recipe that works for my partner :). So feel free to mix it up! Fancy some almonds in there? Substitute some in, and remove the same amount of cashews! Not a fan of dried apple? Replace it with another fruit you like! Don’t like coconut? Omit the oil, and add in a few more nuts or some seeds in place of the dried coconut. This recipe is pretty hard to get wrong!
Have a play and see what you think!
These bars remind me a lot of the Nakd bars I love. Soft, chewy, with a slight crunch from the nuts. I find a little goes a long way with these! Try rolling them into balls, or cut into smaller squares, and keep them in the freezer. Straight from the freezer, they have a texture almost like toffee! Yum.
Let me know if you try them!
Have you ever tried a Nakd bar? What flavours do you like?
Raw Fruit & Nut Snack Bars
By June 23, 2014Published:
- Yield: 20-30 bars depending on thickness
Super quick and easy raw snack bar.
- 270 g Dates
- 130 g Cashew nuts
- 40 g Pistachio nuts
- 80 g Dried Apple Cut into small pieces
- 160 g Dried mixed fruit We use a mix of raisins, sultanas and citrus peel, but just raisins or sultanas would work.
- 20 g Gogi Berries (Optional, could sub in a different fruit. Cranberries would be lovely)
- 50 g Coconut oil If you use raw coconut oil, you will get a nice coconut flavour. If you don't want that, you can use the processed oil. Or just omit)
- 30 g Oats (Optional - Not raw, but makes these bars a bit more sustaining).
- 30 g Dried Coconut (Try to find the unsweetened coconut shreds)
- 1 tbs Sesame seeds (Optional)
- Start by putting your dates and cashew nuts into a food processor. Blitz these together for about 1 minute, or until they have been broken into small pieces. (You could also blend the nuts, and dates separately, then mix them together in a bowl.) It should resemble a rough dough. This is the most important step, as it's the dates and nuts which help hold everything together. You will expect to see some chunks in it, but if it looks too chunky, blitz it a bit more. Transfer to a bowl.
- If using the pistachio nuts, add these and your mixed dried fruit and apple to your processor, and blitz until broken into small pieces. Add in the coconut oil, coconut, oats and sesame seeds, if using. Blitz again until well mixed. Add this to the dates and cashews.
- Mix together thoroughly, until everything is distributed evenly. Get a baking tray or cake tin (we use a 9" x 9" silicone cake tin) and firmly press your mixture into the tray. You want to make sure this is pushed down firmly, so that when you cut it into bars it doesn't fall apart. I tend to use my fingertips, but my partner uses a large spoon. Just do what works for you, and make sure that it is all spread evenly.
- Pop the tray into your freezer for at least an hour, to help it set nicely. After the hour, remove it from the freezer and cut into bars. We find that this make at least 30 bars, sometimes more (we tend to cut them thin, as they are quite rich). If you want bigger bars though, just cut them into larger slices.
- Once cut into bars, store in an airtight container in the fridge. These will last for at least 3 weeks in the fridge, and probably several months in the freezer. You could individually wrap then in cling-film and keep in the fridge/freezer ready to take with you, on the go! The are nicest cold I think, but they still hold their shape well when out of the fridge.
- This makes A LOT! Check the size of your pan. If using a 9"x9" it will be fine, but if you don't fancy making that many, feel free to halve the recipe. It will still work just as well :). I'm always happy to have lots though! Let me know if you try it, or make a variation!