Your whole food, plant-based life.

Raw Dreamy Cacao Walnut Bars

I have been fixated on omega 3’s (more on that in a minute). I have also been fixated on creating a new dessert bar recipe (I think you can understand that one). Two fixations came together and these tasty raw cacao walnut bars were born.




First, lets talk omega 3’s. Why the fixation, you ask? Well, they are critical for brain and heart health, fight inflammation,  and reduce your risk of depression amongst other things. Our bodies don’t make them, we need them and vegan diets tend to be heavy on omega 6 and lacking in the 3’s. In fact, an omega 3 deficiency is prevalent in our diets today because of how our food is processed and the dietary choices we make.

One of the first things we think of for Omega 3’s is fish and fish oil. Interestingly enough, with fish being farmed and fed diets of grain instead of their traditional diet of plants and algae, the levels of omega 3 have been seriously declining. But since a raw, vegan diet doesn’t include fish, where else can you get your omega 3’s? Great sources are flax seeds, chia seeds and walnuts!  It is good to note that greens also contain higher levels of omega 3’s so drink your green drinks!



With it’s own antioxidant properties, cacao (chocolate) makes a great pairing with walnuts. I made a quick raw cashew crust (yes you can find raw cashews here), a lovely walnut filling and topped the whole thing off with a tasty, easy cacao ganache. Delicious and filling, these bars shout bakery case…no one will believe they are a healthy raw snack!



For the crust, I used raw cashews from Navitas Naturals. They use a special process to keep the extraction under low heat so they are truly raw. You can find them here: Raw Cashews .



To get a fine flour, I used the dry container for my Vitamix.



To get the finest flour, process the cashews in batches, sift and reprocess the left over chunks with the next batch. You will get a beautiful, fine cashew flour that will mimic a real pastry crust.

*Note: These are very calorie dense. A small bar goes a very long way. I cut them in 1″ squares and that is plenty!!
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  1. Heidi wrote on February 25, 2014

    The coconut oil, is it the extra virgin kind (With coconut flavour), or the “regular” kind without taste and smell?

  2. Indera wrote on December 4, 2013

    I have a 11 year old son that is on Gluten, wheat and Dairy free food and desert, It hard to find sweet snack.
    so glad to know I can make these Walnut Cacao Dreamy Bars and other sweet that do not contain dairy.


  3. Michele wrote on October 27, 2013

    Love these and your site! I made these today, how do you make them so they don’t crumble apart! The bottom is very crumbly. The freezer helps, but wanted to see if you have any other suggestions. Thanks!

  4. Lucy wrote on August 1, 2013

    I made it,but the filling was too crumbly. What did i do wrong? How do u melt the cocoa butter? On a pan or?


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