Forget about those awful store-bought snack bars full of white sugar, unhealthy fats and fake fruit. These bars (I cal them raw Blueberry-Date Cake) provide superior nutrition, freshness, and taste and are a snap to make. One caution: they’re totally addicting and not low-fat, so be careful because before you know it you will have consumed 1,000 calories, and that’s kind of counter-productive. Use as many organic ingredients as you can afford, but these are super-healthy no matter what, so don’t worry too much if you can’t use anything organic – you’re/they’re still good!.
I’ve given quantities in metric and as always, my quantities are approximate (adjust to taste and what you have available) but if you want to convert to U.S. 500 grams is slightly more than a U.S. pound (about 32 grams to an ounce). You could also just use measuring cups (1 cup = about 100 grams) and adjust proportions.
Prep Time: 10 minutes
Fridge Time: 2 hours
Shelf Life:Stored in fridge, Best eaten within 3-4 days (if they last that long); Can be frozen &; thawed for school/work treats
Makes about 20-25 6 cm. x 6 cm. (2 1/2 x 2 1/2″) bars/squares
Excellent source of iron, magnesium, zinc, trace minerals & elements such as boron and selenium, omega 3 fatty acids, protein, and fiber. All the sugars are unrefined/natural and combined with the fat and protein in the nuts these will not spike your blood sugar levels.
500 grams mixed, unroasted, unsalted nuts such as raw almonds, cashews, walnuts, pecans, hazelnuts, macademias, etc.
200 gr. fresh (could use frozen) blueberries
150 gr. pitted dates
50 gr. raisins (I used some organic prunes too).
a few stevia leaves, or a few Tbsp. Organic Raw Sugar or Arenga Palm Sugar
Raw Flaked Coconut in mix or roll the bars in it before refrigerating
Flax, Hemp or Chia Seeds
Put all ingredients in a large food processor, or process in smaller batches in an herb/nut grinder. The “dough” will be sticky and you may have to scrape the sides of the food processor bowl several times or split up the mix into smaller batches. Pulse or mix until all ingredients are relatively smooth (mine still had some tiny chunks or nubs but this made it quite a nice texture; you just need it to stick together). Spread into a rectangular or a couple of square cake pans lined with waxed paper, press down to compact it and help it stick together and refrigerate for at least 2 hours. Cut into bar shapes and store on a plate covered with plastic wrap or in an airtight container in the fridge. They hold up fine out of the fridge for several hours. Alternatively, you could roll them into balls, roll in more nuts or coconut then refrigerate, but these are harder to store due to their shape (but easy and fun for kids to eat).
That’s it! A super-healthy treat for you and your family; each ingredient a powerhouse of nutritional support and they are SO yummy! They might seem expensive because of the nuts and dried fruit, but if you price them out compared to the ones you buy in health food stores, and you factor in the damage the commercial ones are doing to your organs and overall health I think they come out as reasonably affordable. And they’re filling. So enjoy!