Fruit and Nut Bars

fruit-and-nut-bar

About These Easy Fruit and Nut Bars

While I was home in Canada this year I became a little obsessed with a packaged whole food snack bar. It only had 4 ingredients. All whole foods. My kinda snack. 

And since I can’t get these where I am now, I figured I would try and make a copycat version. 

And I did! 

And this is it! 

Keep these in mind if you need an afternoon pick me up or a little snack on the go!

Only 4 Ingredients

Only 4 (I didn’t count salt).

These fruit and nut bars are made using the following ingredients:

  • Cashews
  • Dates
  • Raisins or dried cranberries (my fav!)
  • Cocoa Powder

How To Make Fruit and Nut Bars

  1. You throw all the ingredients in a food processor and process until the mixture easily sticks together when pressed between your fingers. I suggest you pulse the mixture a couple of times first so that the cocoa powder gets incorporated.
  2. Transfer the mixture to a baking dish and press it firmly into the dish.
  3. I like to leave the fruit and nut bars uncovered in the fridge to set but you can just cut them and pop them in the freezer. 

Health Benefits

Cashews – Cashews are a great source of fiber, plant-based protein, and healthy fats. They’re also rich in the mineral copper which is good for your immune system and brain!

Dried Fruit – Dates are a natural, whole-food sweetener and they offer fiber and antioxidants. So not only do they sweeten your fruit and nut bars they also help with digestion! Raisins are also a good source of fiber and offer calcium and iron and dried cranberries offer vitamin C!

Cocoa Powder – A little chocolate goes a long way in these fruit and nut bars. While I wouldn’t say they are chocolate flavored, the cocoa powder does give them another layer of yummy. Cocoa powder contains anti-inflammatory polyphenols, offers magnesium, and can even boost your mood!

Nut Free Fruit and Seed Bars!

I know nut-free options are important especially if making these fruit and nut bars for kiddies. So for a nut-free version swap the cashews for sunflower seeds. 

fruit-and-nut-bar

Easy Fruit and Nut Bars (copycat recipe!)

Author : Ashley Madden
Prep Time: 5 mins
Servings: 8
I was obsessed with a packaged fruit and nut bar and decided to make my own copycat version! These easy fruit and nut bars only have 4 ingredients and take minutes to make. I suggest letting them set in the fridge but this is optional.

Equipment

  • Food Processor

Ingredients
  

  • 1 cup cashews (unroasted and unsalted)
  • 2 cups packed dates pitted
  • ¼ cup unsweetened cocoa powder
  • ½ cup dried cranberries or raisins
  • Pinch sea salt , optional

Instructions
 

  • Line an 8-inch square pan with parchment paper so it hangs out over 2 opposing sides. You can also use a smaller pan if you want a thicker bar.
  • Place the cashews in the food processor and pulse until roughly chopped and crumbly.
  • Next add the remaining ingredients in the order listed. Pulse a couple of times to incorporate the cocoa powder then process continuously until the mixture starts clumping together or at least easily sticks together when you squeeze it between your fingers.
  • Transfer the mixture to the baking pan and press it very firmly and evenly into the dish being sure to work it into the corners.
  • Next place the pan in the fridge and let it sit, uncovered, for anywhere from 2 and even up to 12 hours. Letting it sit uncovered allows the bars to firm up. The longer they sit, the firmer they'll be.
  • Remove them from the fridge and cut them into squares or bars. Keep them in a covered container in the fridge for up to 5 days or keep them in the freezer for up to 3 months.

Notes

For a NUT FREE version: Use sunflower seeds instead of cashews.
I like to add sea salt but you can omit it for a salt-free option. 
Did you make this recipe? Tag @riseshinecook on Instagram or hashtag it #riseshinecook

4 Comments

  1. Reply

    Loretta

    February 28, 2022

    I have purchased your book and started with some of the recipes. They are turning out great! I love the buckwheat pancakes and the almond butter date sauce is a keeper for so many other things. In this recipe are the cashew raw or already roasted. I will like to try this over the weekend.

    • Reply

      Ashley Madden

      March 1, 2022

      Hi Loretta! Thanks so much. Yes, I use the almond butter sauce on so many things! It’s our fav! These fruit and nut bars use raw cashews (unroasted and unsalted). I’ll update the recipe to make it clearer! Let me know how they turn out!

      Ashley

  2. Reply

    Janelle Bumbalough-Polk

    March 27, 2022

    I found some plant based sausage and wanted to ask what kind of flour to use to make a sausage gravy for biscuits I found a recipe for in another plant based book. I’ve bought at least six to eight different kinds of flour, but not sure which kind to use.

    I’m going to try this recipe for the fruit and nuts bar. I actually have all the ingredients on hand, thanks to your book that I use a lot. Thank you for all your hard work. This is a really different way to cook and I’m 71 learning to cook all over again. This way of eating has really helped my weight, my diabetes and psoriatic arthritis. Thank you again. Hope your MS is in remission.

    • Reply

      Ashley Madden

      March 27, 2022

      Thanks, Janelle! I think a whole wheat flour or brown rice flour will work well to thicken your gravy. One to two tablespoons of flour should be enough to thicken depending on how much you’re making. You can also try arrowroot starch. Thanks for the feedback on the book and I hope it’s helpful (there’s gravy in there if you want to give it a go). Enjoy the fruit and nut bars. Take care and good luck!

      Ashley

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