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 Wholefoodsexplorer.com
1 1⁄3 cupdates, pitted (15 Medjool or about 20 of smaller varieties)
1 cupcashews, raw or roasted
1 cupraw, shredded, unsweetened coconut
2 tbspcoconut oil, gently warmed
1⁄2 tspalmond extract (or 1 teaspon vanilla extract)
- Cover chopped dates with warm water, soak for an hour, then drain.
- 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.
- Process until a dough forms, adding 1-2 tablespoons water if needed.
- Transfer the dough to the parchment-lined pan or cutting board.
- Press the dough into a square or rectangle about a half-inch thick. Smooth the top to make as even as possible.
- Cover the top with the remaining shredded coconut, lightly pressing it into the surface layer of the top and sides.
- Let chill in the refrigerator for 1-2 hours, until firm.
- Cut the dough into squares or rectangles and store bars refrigerated.