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:
- 1 & 1/2 cup Organic dry shredded coconut (unsweetened, unsulfured)
- 1 cup Organic, raw almonds
- 1 cup Organic raisins or about 10 Organic Medjool dates
- 1/2 cup Organic maple syrup
- 1 tsp Organic vanilla
- Optional: 1 tsp Organic cinnamon
TOOLS:
Preparation Steps
- Place the dry almonds and coconut in a food processor and process on full speed until the almonds are mostly broken down/ground down.
- Place the remaining ingredients in the food processor, and process on full speed, until mixture crumbles and begins to stick together.
- 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.
- 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.
- 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 (fresh and dry)
- provides healthy fats, protein, some carbohydrates, and fiber
- provides antioxidants, phytonutrients, and anti-inflammatory benefits
- provides vitamins, like vitamin C and some B vitamins, including folate and choline
- provides minerals, especially potassium, phosphorus, magnesium, calcium, iron, manganese, zinc, and copper
- supports optimal health, weight, healing, and prevention
- supports healthy blood pressure, blood sugar, cholesterol, and iron levels
- can support proper bone health and protects against osteoporosis
- can protect against cardiovascular disease, cancer, diabetes type 2, and other diseases
- Health Tip: Avoid dry coconut that has been sweetened, sulfured, highly processed, or found to contain other additives or preservatives.
Almonds / Almond Butter
- provide healthy fats, protein, some carbohydrates, and fiber
- provide phytonutrients, antioxidants, and anti-inflammatory benefits
- provide vitamins, especially vitamin A, E, and most B vitamins, including folate
- provide minerals, especially potassium, phosphorus, magnesium, calcium, iron, zinc, selenium, and manganese
- support optimal health, weight, healing, and prevention
- support healthy blood pressure, blood sugar, and cholesterol levels
- protect against cardiovascular disease, cancer, diabetes type 2, osteoporosis, and other diseases
- Tips: Choose organic and raw almonds and almond butter, as conventional almonds and roasted almonds have pesticide, toxin, and other health concerns.
Raisins
- provide healthy carbohydrates, fiber, protein, and are virtually fat-free
- provide lots of phytonutrients, antioxidants, and anti-inflammatory benefits
- provide vitamins, especially vitamin C, K, and most of the B vitamins
- provide minerals, especially potassium, phosphorus, calcium, magnesium, and iron
- support optimal health, energy, weight, healing, and prevention
- support the nervous, immune, and digestive systems
- protect against cardiovascular disease, including cholesterol and blood pressure problems
OR
Medjool Dates
- provide healthy carbohydrates, fiber, protein, and are virtually fat-free
- provide phytonutrients and antioxidants
- have anti-cancer and anti-inflammatory properties
- provide vitamins, especially the B vitamins
- provide minerals, especially potassium, copper, manganese, magnesium, calcium, and iron
- support optimal health, energy, weight, healing, and prevention
- support digestive, immune, and cardiovascular health
Maple Syrup
- provides mostly simple carbohydrates (sugars) and about 20% fewer calories than honey
- provides 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
Cinnamon
- not a significant source of calories or macronutrients (carbs, fats, protein)
- provides lots of phytonutrients, antioxidants, anti-inflammatory, and antimicrobial properties
- provides vitamins, including vitamin A, K, and some B vitamins
- provides minerals, especially calcium, potassium, and iron
- supports optimal health, weight, healing, and prevention
- supports optimal digestion and immune protection
- supports healthy blood pressure, blood sugar, and cholesterol levels
- protects against cardiovascular disease, cancer, diabetes type 2, and other diseases
Vanilla
- provides antioxidants and phytonutrients, like vanilloids, and has anti-inflammatory benefits
- provides some B vitamins
- provides some minerals, especially manganese, potassium, copper, and magnesium
- supports healing, prevention, and overall health
- supports cardiovascular and nervous system health Tips: Use the vanilla bean directly or choose pure, natural, and organic vanilla extracts. Avoid synthetic vanilla and similar artificial vanilla products.
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