I am one of those suckers that loves to glance over all of the packages as I meander through the checkout line. Like a kid, I like to give everything a once-over and every so often I feel compelled to pick up a bar or chocolate just to turn over the package and read the ingredients. The child-like wonder disappears almost instantly when I check over what's in most of the "health food" fruit and nut bars and protein bars in most grocery and health food stores! Tapioca starch, syrups, unpronounceable fillers and GMOs. I just can't justify throwing that in my cart, no matter how convenient it may be!
These fruit and nut bars are easy to make, sweetened naturally and easy to transport. You can make these vegan treats in bar form, muffin cups, or even roll them into balls. Just don't eat them all in one go!
Vegan Fruit and Nut Bars
Makes 16 muffin cups, or 1 8x8 tray
- 1 cup walnuts
- 3/4 cup cashews
- 1/2 cup pumpkin seeds
- 3/4 cup flaked coconut
- 1/3 cup unsulphured green raisins
- 1/3 cup mulberries(or more raisins!)
- 3 dates, pitted and chopped
- 4 turkish figs, stems trimmed and chopped
- 1/4 cup seeds of choice (I used flax and chia)
- 2 1/2 tbs virgin coconut oil
- 1/4 cup maple syrup (honey if not vegan)
- 1 tsp himalayan salt
- pinch cinnamon
- 1/2 tsp fresh ground pepper
- pinch chilli flakes (optional)
- 1 tsp vanilla (optional)
Preheat oven to 350 f
Place all dry ingredients a food processor and pulse 3-4 times, until the walnuts are broken up.
In a small saucepan, heat coconut oil and honey until it begins to bubble, do not let boil. Remove from heat.
Pour hot liquid into the bowl of the food processor. Pulse with dry ingredients until thoroughly combined and the mixture is the desired consistency. Too chunky and it won't stick together, too fine and you will have more of an energy bar on your hands.
Place mixture in a lined tray, or press into lightly greased muffin cups and bake fro 5-8 minutes. Remove from oven before the edges begin to crisp.
Keep in the fridge for best consistency, although they do hold at room temperature.