If you are a lover of all things coconut, you will love these squares! And for those of you who are familiar with the coconut Larabar you will find these to be very similar, but made without any added oils. These squares/bars are deliciously sweet, soft and chewy.

They can be used as a nutrient-rich and energy-rich snack or treat anytime. They provide healthy fats, carbohydrates, and protein, as well as antioxidants, phytonutrients, vitamins, minerals, and fiber. They are naturally low in sodium and contain no refined sugars. Being a raw treat, they also provide maximum nutritional integrity.

Characteristics

TYPE: Snack, Treat
PREPARATION: < 5 mins
SERVING: Makes 16 squares or 8 to 10 bars

  • Whole-food
  • 100% Plant-based (vegan)
  • Raw (not cooked or baked)
  • Organic
  • Grain-free
  • Wheat-free
  • Gluten-free
  • Peanut-free
  • Soy-free
  • Corn-free
  • Oil-free
  • Refined sugar-free

Goodies Needed

INGREDIENTS:

TOOLS:

Preparation Steps

  1. Place the dry almonds and coconut in a food processor and process on full speed until the almonds are mostly broken down/ground down.
  2. Place the remaining ingredients in the food processor, and process on full speed, until mixture crumbles and begins to stick together.
  3. Transfer the mixture from the food processor into your 8-inch square glass dish, and using a spatula press and pack down the mixture firmly so that it is compact. It may be a bit sticky, but keep pressing down as evenly as possible.
  4. Cover with an appropriate lid or cling wrap and place into the refrigerator. Within about 2 hours the mixture will become firmer and be ready to cut. Cut mixture into squares or bars, as desired.
  5. Store in the refrigerator; they will keep well for a week or two, but be sure to keep them well covered so they don’t dry out. The squares/bars can also be easily frozen for future use.

Tips

  • These squares/bars will provide a different flavor depending on whether they are made with raisins or medjool dates. Experiment with both to see which you may prefer.

Meal Nutritional Benefits

Coconut (Dry and Fresh)

  • provides healthy fats, along with some carbohydrates, fiber and protein
  • provides antioxidants and phytonutrients
  • provides vitamins, like B vitamins and vitamin C
  • provides minerals, especially manganese, copper, selenium, iron, magnesium, phosphorus, and potassium
  • supports optimal health, weight, healing, and prevention
  • supportive for brain and nervous system, cardiovascular system, and overall good health
  • For more information, visit the coconut nutrition facts from Nutrition-And-You.com
  • Health Tip: avoid sweetened, sulfured or preserved dry coconut

Raw Almonds / Almond Butter

  • provide healthy fats, protein and some carbohydrates
  • provide phytonutrients, antioxidants and anti-inflammatory benefits
  • a source of vitamins, especially vitamin E and most B vitamins
  • a source of minerals, especially manganese, magnesium, copper, phosphorus, calcium, iron, zinc and potassium
  • support optimal health, weight, healing, and prevention
  • help maintain healthy blood pressure, blood sugar, and cholesterol levels
  • especially supportive for cardiovascular health and optimal weight
  • for more information, visit the almonds detailed overview from World’s Healthiest Foods
  • Health Tip: choose organic and raw almonds, or such almond butters, as almonds are subject to many pesticide concerns and their beneficial nutrients are denatured with roasting

Raisins

  • provide vitamins, minerals, phytonutrients, and antioxidants
  • provide healthy carbohydrates, some protein, and are virtually fat-free
  • provide most of the B vitamins, vitamin C and vitamin K
  • provide potassium, copper, manganese, iron, phosphorus, and calcium
  • support optimal health, energy, weight, healing and prevention
  • support digestive health and elimination
  • support cardiovascular and immune health
  • for more info, see the raisins overview on Nutrition-and-You

OR

Medjool Dates

  • provide healthy carbohydrates, some protein, and are virtually fat-free
  • provide vitamins, minerals, phytonutrients, and antioxidants
  • provide most of the B vitamins
  • especially rich in potassium, copper, manganese, and magnesium
  • support optimal health, energy, weight, healing and prevention
  • support digestive, immune, and cardiovascular health
  • for more info, see the medjool dates overview on Nutrition-and-You

Maple Syrup

  • a rich source of simple carbohydrates (sugars); provides about 20% less calories than honey
  • a source of antioxidants and phytonutrients
  • provides trace amounts of B vitamins
  • provides minerals, especially manganese, zinc, calcium, iron, potassium, copper and magnesium
  • serves as a good, natural sweetener option, which provides some nutrition and health benefits
  • for more info, see the maple syrup overview on organicfacts.net

Cinnamon

  • an outstanding source of phytonutrients and antioxidants
  • anti-inflammatory and antimicrobial properties
  • provides vitamins, including vitamin K, E, A, C, and some B vitamins
  • provides minerals, especially manganese, calcium, and iron
  • supports optimal health, energy, weight, healing and prevention
  • supports optimal digestive and immune health
  • helps maintain healthy blood pressure, blood sugar, and cholesterol levels
  • for more info, see the cinnamon overview on World’s Healthiest Foods

Vanilla

  • provides antioxidants and phytonutrients, like vanilloids, and has anti-inflammatory properties
  • provides some B vitamins
  • provides some minerals, especially manganese, potassium, copper, and magnesium
  • when in its purest form, can positively support overall health
  • supports optimal cognitive health and mental performance
  • for more information, visit the vanilla overview from Nutrition-and-You.com