On Youtube- http://www.youtube.com/watch?v=i5xczvTQdJQ
These whole-food fruit-and-nut energy bars are perfect and wildly-wholesome snacking. Providing you with maximum energy, they’re quick and easy to make. Full of protein, essential fatty acids, vitamins, and minerals, they’re a great snack-size for you to take to school, work, or your long work-out!They sure beat buying raw food bars at over $1, $2 or $3 a bar!
1/2 c. raw nuts cashews (or walnuts, almonds, pecans,macadamia, hazelnuts,coconut)
1/2 c. raw flax seeds
1/2 c. raw pumpkin seeds (or sunflower, chia, psyllium)
1cup (loosely packed) pitted dates, prunes and dried blueberries, soaked 10 minutes or more in apple juice (my favorite,) coconut nectar or water
options: (apples, apricots, cherries, pineapple, or raisins, or other dried fruit, cacao nibs).
In a food processor, grind the nuts and seeds until fine, then pour them into a bowl. Grind the dried fruit next, and stir by hand into the nuts and seeds until it makes a soft dough. Divide into 8 sections. Cut wax/parchment paper into 4″x8″ rectangles and place one scoop of batter onto each paper, shaping into a bar with a knife. Freeze for at least 10 minutes. Eat immediately, or cover with chocolate sauce and freeze again.
Other fruit-nut combos:
1/2 c. liquid coconut oil or cacao butter
2 T. raw honey or coconut nectar
1/4 c. cacao powder (I mix mine half with carob)
1 T. mesquite or lucuma powder (optional)
Dash of vanilla powder
pinch of crystal salt
Melt in a double boiler. Stir or blend until creamy. Pour over chilled energy bars.
8 bars- 220 calories per bar