Fruit and Nut Bars

 I was accepted to do a review on Tropical Tradition's Gold Label Virgin Coconut Oil, and being somewhat familiar with it and knowing how good it is for you, I was excited to try it out. My good friend Faye led me to these bars from Civilized Caveman Cooking. I've been reading George's blog for a while now and knowing he's Paleo, fit and in good health and also creates his own recipes I thought I'd try these out. This coconut oil does have a coconutty scent so it's probably best used in baking (and skin care and more)and not an everyday cooking oil. You'd want expeller pressed coconut oil for that. Anyways, it melted very quickly and was great in this recipe.

They say these are similar to Lara bars. The main ingredient is dates, and their stickiness helps keeps these bars together. Try to use unsweetened dried fruits, the dates are sweet enough. I pressed mine into a 9x9 pan and cut in rows of 4x4 then wrapped each piece up to have throughout the week. I have to say, these are pretty good. I usually have one after my workout. I didn't add much cinnamon and the flavor got lost in the coconut flavor, so add more if you like, or other spices. Play around with dried fruit and nuts, whatever you like.


Fruit and Nut Bars
adapted from Civilized Caveman Cooking
2 Cups Dates, pitted (about 12 oz)
3/4 Cup Raw Almonds
1/4 Cup Dried Apples
1/4 Cup Dried Apricots
1/4 Cup Unsweetened Shredded Coconut (Bob's Red Mill)
2 Tbsp Coconut Oil, melted
1/4 tsp. Cinnamon (more to your taste)

In a small skillet roast almonds, stirring until just golden, you can hear them start to sizzle and smell when they are about done. Watch you don't let them burn.
Place your dates and 1/2 C. almonds in a food processor. Pulse until they are in small chunks or how you prefer and transfer to a mixing bowl.
Add you 1/4 Cup almonds, apples and apricots to the processor and pulse until you have small chunks. Add to the mixing bowl.
Add all remaining ingredients to your bowl. Using your hands mix well to ensure an even coating of everything.
Once mixed, line a 8x8 baking dish with parchment and add the fruit and nut mixture. Flatten out then place in refrigerator to cool, cut and enjoy. Wrap the remaining pieces in plastic wrap and keep chilled for later.

I pulsed mine pretty good.

chunks of apple and coconut can be seen

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enjoy,