Tag Archives: Healthy Snack

Raw Caramel and Walnut Bars

Sweet and savory dance on the senses and such beautiful raw ingredients. I made this as one of the thanksgiving deserts and it was so well received. I could say that it is healthful ( depending on how many slices you eat:) with the use of coconut nectar and honey. The dates also as a sensory sweetness and chewiness. I soaked the dates in orange zest and orange juice for a few hours to add another layer of flavor. You can omit this step if you want.


Enough said…let’s try it


Layer 1

  • 1/2 cup almonds (soaked overnight and skin removed)
  • 1/2 cup raw walnuts
  • 1/2 cup mehjool dates (pitted and soaked in orange zest and the juice to moisten)
  • 1/2 cup dry crushed coconut flakes
  • 2 tablespoons coconut oil
  • 2 tablespoons raw cacao powder
  • 2 tablespoons organic raw honey


Blend this mixture together and layer in a lined square pan. Press down until you get a flat this layer and put in the freezer for 30 mins

Layer 2 (Caramel)

  • 1 cup medjool dates (pitted and soaked in orange zest and the juice to moisten
  • 1/2 cup organic coconut oil
  • 3 tablespoons tahini
  • 1 teaspoon vanilla
  • 2 tablespoons organic raw honey
  • 1/4 cup chopped raw walnuts


Blend dates, coconut oil, tahini, vanilla and raw honey in the food processor. Add the walnut and pulse lightly so you still have the pieces.


Pour this on top of layer 1, smooth and return to freezer to set.


Layer 3

  • 1/4 cup coconut oil
  • 1/4 cup coconut nectar
  • 1/4 cup raw cacao
  • Coconut Flakes for dusting


Blend together the melted coconut oil, raw cacao and coconut nectar until smooth.

Add this as the third layer. Top with coconut flakes. Return to the freezer.

Slice while still frozen and serve.


This will stay in the fridge for a couple of weeks.

Heavenly Energy Balls

It is a sweet sublime pleasure to continue experimenting with food and recipes. Working with your hands, imagination, the sense of smell tastes and optics. Never fails to enrich your soul, like music, like literature, like growing plants, like creating art.

Energy Balls with Nuts and Dried Fruit
Energy Balls with Nuts and Dried Fruit

Enough said. I was looking for something to take for my sister as I went to visit her in NY. It had to be decedent yet healthy and energy rich for a avid runner. My inspiration and base recipe come from Lili’s Spirulina energy balls…..just minus the Spirulina. Thank you Lili.

Make these….they travel well, refrigerate well and freeze well ( if you don’t finish them first)

The ingredients
The ingredients

The measurements are listed here for reference, but I usually just add and subtract to get the right consistency.  I also like to soak the nuts – soaking will break down the phytic acid and help digest the nuts. Use all organic ingredients to get the best nutrition out of this.

Here is what you need:

  • 1 and 1/2 cup walnuts ( soaked for a few hours and drained )
  • 1 cup dried Apricots ( chopped)
  • 7-8 Mehjool dates  ( pitted ad chopped)
  • 1 cup unsweetened coconut flakes
  • 1 tbsp coconut nectar ( or raw honey)
  • 2 tbsp raw cacao pwd
  • 1 tbsp coconut oil
  • 1 tsp Almond meal
  • 1tsp Maca pwd ( optional if you don’t have it)
  • Extra coconut flakes and Almond meal for rolling
Energy Balls with Nuts and Dried Fruit
Energy Balls with Nuts and Dried Fruit

Putting it together:

Could not be simpler. Grind the ingredients using a good food processor until everything comes together in a coarse paste.

Roll the balls with moist hands and then cover with coconut flakes and almond meal you reserved for rolling.

Set in the fridge for an hour.

Snack, dessert, workout food, breakfast??

Fiesta Friday is on and I am ready. Thanks to our co-hosts are Loretta @ Safari Of The Mind and Caroline @ Caroline’s Cooking.

Energy Balls with Nuts and Dried Fruit
Energy Balls with Nuts and Dried Fruit