Food and Flying

Raw Nut Bars

My final year at university has just begun, and already I am faced with a beast of a dissertation to start attacking and a somewhat unappealing amount of poetry to dissect. So what better time would there be to share this super easy recipe as a little pick-me-up for my fellow suffering students (and of course all the grown-ups in the real world with real stress) – perfect for satisfying all those naughty cravings that seem to surface in manic periods of our lives.

What is truly great about this foolproof recipe is its flexibility in ingredients. I have made these so many times but never have they been exactly the same. I like to use whatever nuts I have sitting in my pantry and bung them all in there, along with any other added extras I might fancy (Top Tips for some suggestions). The nut bars I’m sharing today use cashews and Brazil nuts, but be as different and creative as you like – any combination works! My personal favourite is a hazelnut/walnut combo, but I’m desperate to try a hazelnut/macadamia nut combo which I’ve found near impossible because I can’t seem to find a big enough bag of macadamia nuts that isn’t stupidly expensive! So please do leave a comment if you know of somewhere that sells economical macadamia nuts…

This recipe is of course dairy, gluten, and refined sugar free (also potentially vegan) – and on top of all that the bars are raw, so they are packed with plenty of nutritional benefits!

Top Tips

  • This recipe is dairy free but if the richness of the cacao is a little too much for you just add a splash of milk to the saucepan when making the topping.
  • Having made my caramel digestives, I had some spare caramel sauce so I put a very thin layer of that in between the cacao topping and the bar – totally optional but added yumminess!
  • Other bits and bobs you could bung in the food processor could include: cacao nibs, dried cranberries, raisins, chia seeds, pumpkin seeds, goji berries – you get the gist.
  • This is a recipe that requires very little precision, meaning, if you don’t have quite the exact right amount of a certain ingredient it’s more than okay to improvise! Please don’t hesitate to leave a question in the comments section if you need any guidance!

Processed with VSCOcam with c1 preset

Ingredients (yield 20 rectangular bars)

Bar:

1 1/2 cups cashews

1 1/2 cups brazil nuts

1/2 cup pumpkin seeds

1/2 cup peanut butter

1/2 cup coconut oil

8 pitted dates chopped

3 tbsp honey/maple syrup

2 tsp vanilla extract

Topping:

Caramel Sauce

1/2 cup raw cacao powder

6 tbsp coconut oil

2 tbsp honey/maple syrup

Method

  1. Add the nuts and pumpkin seeds to the food processor and process until a chunky nut mixture is formed.
  2. Add the rest of the ingredients for the bar into the processor with the nuts and seeds and whizz until a sticky mixture forms.
  3. Put the sticky mixture into a baking tray, pressing it into place so that it is compact in the tray. Leave in the fridge whilst preparing the toppings.
  4. Prepare the caramel sauce.
  5. In a saucepan melt the coconut oil and then add the cacao and honey or maple syrup, making sure to mix it well.
  6. Using a spatula spread the caramel sauce evenly over the nut bar tray and place in the freezer for 15 minutes to allow to set.
  7. Pour the cacao topping over the caramel nut tray and return to the freezer for a further 15 minutes to allow to set.
  8. Cut into squares and enjoy! Store in the fridge.
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This entry was published on October 1, 2014 at 5:36 pm. It’s filed under RECIPES, Treats and tagged , , , , , , , , , . Bookmark the permalink. Follow any comments here with the RSS feed for this post.

4 thoughts on “Raw Nut Bars

  1. theveganmuffinwoman on said:

    These look excellent! Love that they’re raw!

    Like

  2. A great healthy snack to keep you fuelled for all those hours at uni! Can’t wait to give these a try!

    Like

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