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This was one of the first recipes I ever developed and is still one of my favorite snacks to have on hand. These bars are packed with gut- and brain-loving ingredients that will leave you satisfied and are a great bridge between meals. These bars promote brain health by providing omega-3 fatty acids (walnuts) and medium chain fatty acids (coconut oil). They are anti-inflammatory, and an excellent source of antioxidants. The phenylethylamine (PEA) in dark chocolate encourages the brain to release endorphins, and increases the blood flow to the brain, therefore improving cognitive function.
1/2 cup (120 milliliters) raw, unfiltered honey
1/2 cup (128 grams) natural almond butter, such as Gefen Almond Butter
2 tablespoons (30 milliliters) coconut oil
1 teaspoon Gefen Pure Vanilla Extract
2 tablespoons (16 grams) Gefen Cinnamon
3/4 cup (75 grams) raw pecan halves
3/4 cup (90 grams) raw walnuts
1/2 cup (70 grams) raw almonds
5 large pitted dates, soaked in warm water for 15 minutes
1/4 cup (20 grams) shredded, unsweetened coconut
1/4 cup (35 grams) raisins (optional)
1/4 cup (30 grams) dried blueberries or cranberries (optional)
1/2 cup (120 grams) dark chocolate chunks or chips (optional)
Line an eight-inch (20-centimeter) square pan with Gefen Parchment Paper.
Place the honey, almond butter, coconut oil, vanilla and cinnamon in a saucepan over medium heat. Bring to a boil, then lower the heat and simmer for 15 minutes.
Meanwhile, place the pecans, walnuts, almonds and dates in a food processor and process until the mixture resembles coarse sand. Add the coconut and pulse a few times to combine.
Remove the honey mixture from the stove, and stir in the nut mixture. Let the mixture cool, then add the raisins, dried berries and dark chocolate, if desired. Spoon the mixture into the parchment-lined baking dish, and use a large piece of parchment paper to help you press the mixture evenly across the pan. Pack tightly.
Remove the parchment paper and place the dish in the freezer for two hours. Remove from the freezer and cut evenly into 12 rectangular bars. Store the bars in the refrigerator in an airtight container.
Reprinted with permission from The Healthy, Happy Gut Cookbook by Dr. Heather Finley. Page Street Publishing Co. 2022. Photo credit: Becca Sue Hicks. Purchase on Amazon.
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