Cashew Almond Bars

cashew almond barsWhile I love the ease and convenience of store bought Lara bars, I also like to experiment at home.  I think I’ve made almost every imaginable variation of Lara bars with Dates.

These bars do not have dates. And even better, they have coconut which happens to be one my Top 5 favorite foods ever!

These Cashew Almond bars contain only 5 ingredients.  They are gluten free, dairy free and are vegan.  It’s as simple as putting the ingredients into a food processor … giving it a few whirls.

cashew almond bars

Spreading it into a loaf pan and refrigerating until firm….

cashew almond bars

And cutting them into bars.

cashew almond bars

3 health facts about almonds:

  • A quarter-cup of almonds contains 62 mg of magnesium plus 162 mg of potassium.
  • People who ate nuts at least twice a week were much less likely to gain weight than those who almost never ate nuts.
  • Almonds are high in monounsaturated fats, the same type of health-promoting fats as are found in olive oil, which have been associated with reduced risk of heart disease.

3 health facts about cashews:

  • Cashews pack 5 grams of protein per ounce.
  • Integrating at least one ounce of nuts a week gives women a 25 percent lower risk of developing gallstones.
  • Cashews are also high copper content too and consumption helps the body utilize iron and eliminate free radicals.

 3 health facts about almond butter:

  • Almond butter is a food paste made from raw or roasted almonds.
  •  The fat in almond nut butter is unsaturated, which is heart healthy.
  • Almond butter contains several essential water soluble vitamins. Water soluble vitamins are vitamins that must be replaced regularly since the body cannot make them.

 3 health facts about coconut:

  • They have a high fiber content.
  • Coconuts are the seeds of the coconut palm tree and considered a type of nut.
  • The “meat” of the coconut is high in protein; whereas the milk is refreshing, light and low in sugar.

Cashew Almond Bars

Serving Size: 12 servings

Cashew Almond Bars

Ingredients

1 cup unsweetened shredded organic coconut
1 cup raw almonds
1 cup raw cashews
1/4 cup almond butter
3 Tablespoons pure organic maple syrup
3 Tablespoons water

Instructions

  1. Line a 9x5 inch loaf pan with parchment paper.
  2. In a food processor, place all the ingredients in except the water and pulse.
  3. Add the water 1 Tablespoon at a time until the mixture comes together.
  4. Place the mixture in the pan and using another small piece of parchment paper, press down until it is firm.
  5. Refrigerate for 2 hours and cut into squares. Freeze any bars not eaten in a few days.

Notes

All information is approximate

Calories 202; Fat 16.3 gr; Chol 0 mg; Sodium 75.4 mg; Carb 11.8 gr; Fiber 2.9 gr; Protein 5.3 gr

http://www.happilyunprocessed.com/2015/05/26/cashew-almond-bars/

Recipe Adapted fromEatgood4life.com

Here are some of the items I used to make this recipe:

 

more-ideas-recipe-index6

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Comments

  1. How many bars does this make? And how many fat and calories per bar?

    • Valerie if I remember correctly I cut between 8-10 bars and I don’t have the nutritional content but you can put the ingredients into recipes.spark.people.com and there is a calculator on the right.

  2. Michelle schmitt says:

    How many calories in one bar ?

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