Raw Dried Cherry Walnut Cacao Healthy Energy Bars
I am always in need of a good portable snack. And I love healthy energy bars! I often find myself out and about and can’t find something to eat. Or I am hiking and need a bit of a pick me up. And lets not forget that mid-afternoon slump when you need a little boost.
These delicious bars get their protein from walnuts, almonds, pumpkin seeds and chia seeds. All “super foods” in their own right. To add to the delicious factor, I whipped up a batch of chocolate (cacao) ganache, using coconut nectar and cacao powder. A little drizzle is tossed in with the cherries. Perfection.
Why we love these bars.
They contain some nutritional power houses! Walnuts and chia seeds are high in omega 3’s, antioxidants, fiber and cancer fighting, heart healthy nutrients, dates are a great natural sweetener as they are not processed. They also are rich in potassium and magnesium, and fiber. Pumpkin seeds are packed with magnesium, and zinc. They also have omega 3’s, tryptophan to help regulate your sleep and they have shown anti-inflammatory properties. Cherries have been shown to help with arthritis, gout, and are full of powerful antioxidants. Even cacao is loaded with antioxidants!
These are super simple to throw together quickly. Just a whirl in the food processor and you are almost there. Make sure your ganache is pourable when you are about to use it. If it has firmed up, warm it up a bit and it will be just fine. Don’t want the cacao? You can easily leave it out.
Raw Dried Cherry Walnut Protein Bars
Makes 24
Bars
- 1 1/2 cup walnuts
- 1 cup almonds
- 1 cup dates
- 1/2 cup pumpkin seeds
- 1/4 cup chia seeds
- 1 cup dried cherries
- 1/4 cup water
- 2 teaspoons vanilla
- 1 teaspoon almond flavoring (optional)
- pinch himalayan salt (optional)
Ganache
- 1/4 cup coconut nectar
- 1/4 cup raw cacao powder
- 2 tablespoons coconut oil, melted
- Pulse walnuts and almonds in a food processor until very crumbly and will hold together when pressed.
- Add dates and pulse until dates are finely chopped and incorporated into the nuts.
- Add pumpkin seeds, chia seeds, cherries, water, vanilla, optional almond flavor and salt. Pulse until well combined.
- Make ganache. Whisk together all ingredients until smooth.
- Spread nut mixture in a tray on a piece of parchment paper (see photo).
- Drizzle ganache over the top.
- Lightly toss and press into a big rectangle, the thickness that you want the finished bars. You will have to wet your hands for this step as the dough is sticky. You can add more ganache on top if you like. Make sure you press firmly as these can be a little crumbly if you don’t.
- Freeze until set. Cut into bars. You can keep these in the freezer as they never get rock hard.
Anna wrote on March 11, 2015
this looks absolutely delicious 🙂
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Judy wrote on March 7, 2015
Susan,
what is the recommended storage particulars please? I need to know how far in advance I can make these for an event. These sound awesome! Good work!
Thank you,
Judy
Susan wrote on March 11, 2015
I store them in the freezer. They will last weeks. Cheers!
cheryl wrote on March 6, 2015
These are awesome…I used brown rice syrup, as i didnt have the coconut nectar either…Agave would also work…Thanks for an amazing recipe again….Cheryl
Kelli A wrote on March 4, 2015
Oh, and one other quick Q – if I don’t have coconut nectar, can I use maple syrup or would agave be a better substitute?
Thank you!!
Ayesha wrote on March 5, 2015
Hi Kelli A,
I’m going to use honey because I don’t have coconut nectar either.
Good luck!
Susan wrote on March 4, 2015
As the coconut nectar is quite thick, you might want to use a sweetener that is thick. You can certainly try maple syrup but you might have to adjust other ingredients. Cheers!
Kelli A wrote on March 4, 2015
These look absolutely divine! Should I soak the nuts first??
Susan wrote on March 4, 2015
If you want to soak the nuts prior, you will need to make sure they are dry for this recipe. Soaking nuts adds a lot of water. Sometimes that water is needed in the recipe. In this one, it is not. Cheers!
Dottie wrote on March 3, 2015
you have the most beautiful and best tasting raw recipes I have send …….. I truly love your recipes. thanks for sharing.
Susan wrote on March 4, 2015
Dottie, Thank you!!! Cheers!
Ursula wrote on March 3, 2015
Oh yes, it’s on! 🙂
Toni wrote on March 3, 2015
Susan I have found out I cannot eat chia seeds or flaxseeds, due medical condition, diverticulitis. in
I am in a lot of discomfort for days, if I do.
In recipes containing them, such as this recipe, what can I substitute.
I am starting to think any small seeds, once made wet, that become gelatinous seeds cause me this problem
As wonderful as these seeds are for majority of people, it’s not for me……sad!
So any ideas for substitutes?
Cheers Toni
Susan wrote on March 4, 2015
Toni, can you have psyllium? Cheers!
Shari Z wrote on March 3, 2015
Hi Susan. I can’t wait to try these. A question, my food processor just broke. Do you think I could try this recipe using a Vitamix? Thank you 🙂
Susan wrote on March 3, 2015
That could be a little tricky. You will have to make sure you don’t over-process everything. Maybe do it in stages.
Cheers!