Raw Organic Nut, Fruit and Seed Bars

These are wonderful, healthy, and extremely tasty versatile treats. They can be pressed into bars, cakes, or any other fanciful shape of your choosing. They can used as a topping or base for frozen desserts, or just eaten with a spoon- the possibilities are endless! Feel free to substitute any of the nuts or seeds as you see fit; I use almonds and walnuts mostly in my recipes since they are among the healthiest nuts.

1 handful (organic) walnuts
1 handful almonds
2-3 T. sesame seeds (can omit if diverticulitis is a concern)
1 handful sunflower seeds
1/2 c. mixed unsalted nuts (substitute w/ more almonds or walnuts
1 handful raisins**
Several Chopped dates**
Agave Nectar or Honey to taste (until mixture sticks together)

Spices: cinnamon, cayenne pepper, nutmeg
Optional: 2 T freshly ground flaxseed

Mix nuts, raisins, and dates in blender. I use a Vitamix which works wonders on all foods! Remove mixture from blender and add agave nectar/honey and enjoy!

**The raisins and dates are completely optional if a low carb/low glycemic index treat is desired; they add to the texture and natural sweetness.

Raw Organic Fruit and Sprouted Nut Bars

1/2 c. mixed unsalted nuts, soaked overnight
1/4 c. raisin soaked overnight
5 dates soaked overnight
3 oz sunflower seed

Spices: cinnamon, cayenne, nutmeg, cloves
Optional: flaxseed, hemp, coconut (not included here)

Rinse nuts if salted to remove excess salt and processing oils (most salted and roasted nuts have cottonseed oil which is toxic in large quantities and is best avoided. Try to vie for raw and unsalted nuts when possible since the roasting process also destroys essential enzymes in the nuts). Soak the nuts in enough water to completely cover the nuts plus about 2" of water (since nuts will swell) overnight or up to a few days. If the nuts are soaked longer than overnight, be sure to rise and refill the water with a fresh supply so the sprouting process is healthy.

Soak raisins and dates in a seperate container overnight as well. I chose the save the syrup that forms from the leftover raisin/date water and use it as a sweetner in other recipes.

When ready to make the bars, combine all ingredients in Vitamix or blender and process until smooth. Adjust consistency to taste and feel free to add any spices that appeal to you- cinnamon, nutmeg and a dash of cayenne pepper gave a nice kick and help with regulating the body's insulin response by lowering the glycemic index of the raisins and dates.

This recipe is dairy free, gluten free, paleo, parve, vegan and vegetarian.


  1. Thanks a lot for the recipe. I will try it. I have some friend that are coming at me this weekend. Hope that they will like it :)

  2. Are these bars supposed to be baked after you press them into the pan? Or just chilled...?


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