Characteristics
These bars provide a satisfying, delicious, and optimally healthy snack. They can be used to fuel up anytime or used as a dessert-like treat. They are rich in healthy fats, carbohydrates, and protein, as well as antioxidants, phytonutrients, vitamins, minerals, and fiber. They are naturally low in sodium and contain no refined or isolated sugars. Being a raw treat, they also provide maximum nutritional integrity.
TYPE: Dessert, Snack
PREPARATION: < 5 mins
SERVING: Makes 10 bars
- Raw
- 100% Plant-based (Vegan)
- Organic (depending on choice of ingredients)
- Wheat-free
- Gluten-free
- Peanut-free
- Soy-free
- Corn-free
- Refined sugar-free
- Isolated sugar-free
Goodies Needed*
INGREDIENTS:
- 1 cup almonds (organic)
- 1 cup raisins (organic)
- 1/2 cup finely shredded coconut (organic, unsweetened)
- 2 TBSP cacao powder (raw, organic)
- 2 TBSP water
- 1 tsp cinnamon (organic)
- 1 tsp Pure Vanilla Extract (organic)
TOOLS:
- Food Processor
- Spatula
- Glass 8-inch Square Dish
Preparation Steps
- Place all ingredients in a food processor, and process on high speed, until mixture crumbles and begins to stick together. If uncertain, test a small amount of mixture by squeezing it between your fingers to see if it sticks and holds 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.
- Cover and place into the refrigerator. Within a few hours mixture will become firmer and be ready to cut. Cut mixture into 5 slim columns, and then across the middle to make 10 bars.
- Store in the refrigerator (will keep well for a week or two if not allowed to dry out.) The bars can also be easily frozen for future use.
Meal Nutritional Benefits
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
Cacao (Powder, Nibs, Beans)
- provides healthy fats, protein, some carbohydrates, and fiber
- provides lots of phytonutrients, antioxidants, and anti-inflammatory benefits
- provides vitamins, especially most B vitamins
- provides minerals, especially potassium, phosphorus, magnesium, calcium, iron, zinc, copper, manganese, and selenium
- supports optimal health, weight, healing, and prevention
- contains euphoric properties (anandamide), aphrodisiac properties (arginine), anti-depressant properties (tryptophan), anti-aging properties, and helps to stimulate and balance brain activity
- helps maintain healthy blood pressure and blood sugar
- protects against cardiovascular disease, cancer, diabetes type 2, and other diseases
- Tips: This information applies specifically to pure cacao products and not any chocolate with added dairy, sugar, or other additives. Choose organic and raw pure cacao products for maximum nutrition and health 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.
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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