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Coconut Cashew Bars


"Full of fiber and free of dairy, gluten and sugar, these are my favorite treats before or after workouts. They are also excellent with a glass of chilled almond milk.
"This is a quick recipe with a food processor. The recipe works just as well in a high-speed blender. I have made this recipe with various types of dates and prefer the Medjool variety. Medjool dates are larger and seem to be a little sweeter, more flavorful and softer than other varieties."
— Maribeth Evezich, MSN ('06), RD, CDN, Bastyr alumnus and blogger at


1 1⁄3 cup
dates, pitted (15 Medjool or about 20 of smaller varieties)
1 cup
cashews, raw or roasted
1 cup
raw, shredded, unsweetened coconut
2 tbsp
coconut oil, gently warmed
1⁄2 tsp
almond extract (or 1 teaspon vanilla extract)
1⁄8 tsp


  1. Cover chopped dates with warm water, soak for an hour, then drain.
  2. Combine the dates and all remaining ingredients (except the water and 1/4 cup of the coconut) in a food processor or high-speed blender.
  3. Process until a dough forms, adding 1-2 tablespoons water if needed.
  4. Transfer the dough to the parchment-lined pan or cutting board.
  5. Press the dough into a square or rectangle about a half-inch thick. Smooth the top to make as even as possible.
  6. Cover the top with the remaining shredded coconut, lightly pressing it into the surface layer of the top and sides.
  7. Let chill in the refrigerator for 1-2 hours, until firm.
  8. Cut the dough into squares or rectangles and store bars refrigerated.
Coconut Cashew Bars


SourceCourtesy Maribeth Evezich, MSN ('06), RD, CDN, via her blog
Prep time
15 minutes
Cooking time
Total time
15 minutes