Coconut Cashew Cream Layer Bars

Coconut Cashew Cream-Filled Layer BarsBy request, I created these Coconut Cashew Cream Layer Bars as a vegan and raw version of my Healthy Nanaimo Bars. Rather than graham cracker crumbs for the base, I use a fiber-rich mix of dates, oats and nuts. A coconut cashew cream filling provides healthy fats and replaces condensed milk or pudding mix. And for the chocolate layer, polyphenol-packed raw cacao and coconut oil are the base. Maple syrup and dates are the only sweeteners. Raw, vegan, dairy-free and gluten-free – these are suitable for almost any guests! Continue reading

No-Bake Healthy Nanaimo Bars

Healthy Nanaimo BarsNanaimo Bars were a ubiquitous treat growing up. After all, growing up in Seattle, we were not so distant neighbors with the bars’ eponymous Canadian city. You guessed it, Nanaimo. There are countless recipes claiming to be ‘the original’. And, while they have varying ingredients making up those three layers, they all use a lot of packaged items (pudding mix, graham crackers, condensed milk, processed cocoa powder, etc.) and a lot of sugar. I mean a LOT. But, there’s no doubt, Nanaimo Bars became a cult classic because they are easy to make and have an enticing variety of flavors and textures in every bite.  Continue reading

How to Make and Use Date Paste

Date Paste

Date paste may be the best alternative sweetener you’re not using. Dates are naturally moist and sticky with hints of carmel, brown sugar and often vanilla flavor. These qualities make blended date paste an excellent alternative to processed sugar in smoothies baked goods, such as breads, cookies and bars or as a spread. Date paste also has more than a few health advantages over the white stuff.

Adding sweetness with dates means adding nutrition without refined sugar’s roller coaster ride. The natural sugar in dates, invert sugar, is easily absorbed and assimilated by the body. Yet, their high fiber content makes them a low-glycemic index food. So, dates or date paste, not only support healthy blood sugar levels and elimination, but also helps you stay full longer. Dates are also high in iron, calcium, are even richer in potassium than bananas. Dates are also a rich source of minerals, such as chlorine, copper, magnesium, sulphur and phosphorus. Continue reading

Raw Cacao Spice Date Bars

Raw Cacao Spice BarDates didn’t interest me in the least, until Costco. No frugal foodie can resist two pounds of discounted organic fruits. Or, in this case, ‘drupes’.

This quick and easy raw date bar recipe gives me even more reasons to love dates. I’ve made this recipe with various types of dates and prefer the Medjool variety, and not just because Costco carries them. Medjool dates are larger (Left below) are a little sweeter, softer and more flavorful than other varieties, such as Deglet Noor (Right below). Full of fiber and dairy, gluten and sugar-free, these bars are a favorite pre or post-workout treat, especially with a glass of chilled almond milk.

Continue reading

Bad Dates? …Good Dates!