Raw Fruit and Nut Bars

Raw Fruit and Nut Bars

Course: Snacks


  • 2/3 cup dates, softened
  • 2/3 cup nut or seed butter (e.g. tahini, almond butter, peanut butter, etc.)
  • 1/4 cup honey or maple syrup
  • 2 tbsp extra-virgin coconut oil (can substitute butter or flax oil)
  • 1/3 cup hemp, whey, or rice protein powder*
  • 1/2 cup cocoa or carob powder*
  • 3/4 cup ground flax seeds
  • 1/4 tsp salt
  • 1 cup add ins of nuts, fruit and seeds
  • 1 tsp cinnamon (optional)
  • 1 tsp vanilla extract (optional)


  • Suggestions:
    1/3 cup dried apricots, 1/3 cup chopped almonds, and 1/3 cup sesame seeds1/3 cup dried cherries, 1/3 cup walnuts, and 1/3 cup sunflower seeds1/3 cup dried cranberries, 1/3 cup hemp seeds, and 1/3 cup pumpkin seeds
  • To soften dates, put dried dates in a small saucepan with a bit of water, heat on low-medium, and mush together until pasty. Alternatively, soak for 15 minutes in hot water. Ensure all ingredients are at room temperature or coconut oil will get stiff and become difficult to blend. To make bars, first blend wet ingredients together in food processor, until the mix creates a ball. Then mix in protein powder, flax, cocoa, sea salt, and cinnamon. Press into a greased 9” x 9” pan and refrigerate, covered. After an hour, slice into squares and store in a sealed container. Will last two weeks in fridge, or freeze. (*note: can use a flavoured protein shake mix, by substituting for both these items)


Recipe adapted from Linda White
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