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.
Raw Walnut Cacao Dreamy Bars
MAKES 64, 1-INCH BARS
Crust
- 1 cup cashews
- 3 tablespoons cacao
- 1 tablespoons melted coconut oil
- 1 tablespoon agave nectar or other liquid sweetener
- Process cashews in high-speed blender in three batches. Sift out chunks between batches.
- Stir in cacao powder, melted coconut oil and sweetener.
- Press into glass 8 x8-inch pan and place in refrigerator.
Filling
- 1/2 cup hulled hemp seeds
- 2/3 cup dried coconut, unsweetened
- 1 cup walnuts, coarsely chopped
- 1/2 cup coconut butter, softened
- 2 tablespoons maple syrup (not raw but used in many raw recipes)
- 1 teaspoon cinnamon
- Mix all ingredients together, spread over crust layer, return to refrigerator.
Glaze
- 1/4 cup cacao
- 1/4 cup agave (or other liquid sweetener)
- 1/8 cup coconut oil, melted
- Whisk all ingredients together until smooth. Pour over crust/filling mixture. Chill until set.
Ksenija wrote on August 20, 2012
These bars look heavenly. What an amazing mix of different nuts and flavours! I will see what I can do to replace the hemp seeds.
Reiko wrote on August 19, 2012
This looks absolutely delicious! I would make it right now if I had cashews!!
Angie wrote on August 19, 2012
I just love your images, beautiful photography.
Susan wrote on August 19, 2012
Thank you, Angie!
luv what you do wrote on August 18, 2012
These look incredible! I always have cacao in the house and don’t always know what to do with it. I’m loving this recipe! I’ll just need to pick up some coconut oil!
dorothy wrote on August 15, 2015
Lovely images and a must try recipe!
Susan wrote on August 15, 2015
Thank you,, Dorothy!
Jessie wrote on August 18, 2012
Love your creativity in the kitchen. Photos are lovely too. Cannot WAIT to try these, adding ingredients to my grocery list now!!! Thank you Susan!
Kimberly wrote on August 18, 2012
These look wonderful. By chance, did you experiment with other nut meats besides walnuts? Before I attempt my own trial and error process, what did you try? What results were more desirable than others? I am very allergic to walnuts, sadly, they make my tongue and throat numb and a little puffy. Thank you!
Elaine L. James wrote on August 18, 2012
I no longer use Agave, since learning what is being sold as Agave is 90% High Fructose Corn Syrup, and that Agave has been linked to liver disease.
Elaine L. James, BASW, BSN, RN
Susan wrote on August 18, 2012
Elaine: I originally wasn’t going to publish your comment because it is very misleading and inaccurate. High fructose corn syrup is made from corn. Agave nectar is made from agave plants. While you do have to be diligent about selecting an agave nectar from a trusted source (as in all our food selections), for it to be 90% high fructose corn syrup, it would have to be labeled that way. As to the liver disease comment, fructose, not agave, ingested in very high levels is “associated with an increased risk of non-alcoholic fatty liver disease, according to a study published in June 2008 in “Journal of Hepatology.” Dr. Weil, a highly respected integrative physician writes about the study here: http://www.drweil.com/drw/u/QAA400722/Is-Agave-Syrup-Dangerous.html
This leads me to one of the things that I really appreciate about good agave. You need very little to sweeten. If you look at the bars in this recipe, there is 5 tablespoons of agave in the entire recipe of 64 servings. That means you get .07 tablespoon of agave when you eat one of these bars. If using traditional sweeteners, you would use much more of the sweetener.
While I do not promote agave as a “health food” and I think we need to be very conscious of our consumption of all sugars, a good, raw, pure agave can be an acceptable alternative sweetener.
Caralyn @ glutenfreehappytummy wrote on August 17, 2012
oh my gosh that looks truly delightful!
Rachel @ Almonds and Avocados wrote on August 17, 2012
I’m always looking for ways to naturally supplement my Omega-3 intake and walnuts are one of my absolute favorite foods!! These bars look delicious and rich–I’ll definitely be making them soon! Thanks for the recipe 🙂