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The Flexitarian Diet - A Flexible Vegetarian Diet

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The Flexitarian » Recipe » Cashew & Fig Bars [vegan] [gluten free]

Cashew & Fig Bars [vegan] [gluten free]

5 from 1 vote

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Cashew & Fig Bars [vegan] [gluten free] by The Flexitarian

These cashew & fig bars make a healthy snack for kids and adults alike.

They are not too sweet and hold themselves very well so they can travel around in lunch boxes.

This recipe makes around 24 bars.

Cashew & Fig Bars [vegan] [gluten free] by The Flexitarian

Cashew & Fig Bars [vegan] [gluten free]

These cashew & fig bars make a healthy snack for kids and adults alike.
5 from 1 vote
DieTARY CHOICEDairy-Free Recipes, Egg-Free Recipes, Gluten-Free Recipes, High Fibre Recipes, Iron Rich Recipes, Soya-Free Recipes, Vegan Recipes
Print Recipe Add to Shopping ListAdd to Shopping List Pin Recipe
Prep Time 15 minutes mins
Cook Time 20 minutes mins
Total Time 35 minutes mins
Course Kids’ Favourites, Snacks
Cuisine English
Servings 24 bars
Calories 87 kcal

Equipment

saucepan
Blender
oven tray

Disclaimer: the equipment list above includes affiliate links to products I use and like.

Ingredients
 
 

  • 200 g cashews
  • 225 g soft dry figs
  • 3 Tbsp raw coconut oil – to make 7 Tbsp of melted coconut oil
  • 200 g rolled porridge oats
  • 2 handfuls sunflower seeds
  • 2 handfuls pumpkin seeds
  • 1 tsp vanilla extract
  • 5 Tbsp date syrup
(Switch on to prevent your screen from going dark)

Instructions
 

  • Preheat the oven to 160C/320F/Gas 3.
  • Melt the coconut oil in a pan.
  • Put the cashew, figs and melted coconut oil in a blender. Whizz to a thick paste.
  • In the bowl of a blender mix together the oats, sunflower seeds and pumpkin seeds. Add the cashew and fig paste.
  • Add the vanilla extract and date syrup.
  • Gently blend together until the oats are well mixed and coated all over.
  • Line a 24 x 34 x 2cm baking tray with baking sheet. Tip the oat mixture in and press it down lightly to an even thickness.
  • Bake for 20 mins. Cool in tray, then cut into bars.

Nutrition

Serving: 1barCalories: 87kcalCarbohydrates: 10gProtein: 3gFat: 4gSaturated Fat: 1gPolyunsaturated Fat: 1gMonounsaturated Fat: 2gSodium: 7mgPotassium: 86mgFiber: 1gSugar: 2gVitamin A: 1IUVitamin C: 1mgCalcium: 8mgIron: 1mg

Find this recipe online:

Cashew & Fig Bars [vegan] [gluten free]

https://theflexitarian.co.uk/recipe-items/cashew-fig-bars-vegan-gluten-free/

DID YOU MAKE THIS RECIPE? Leave a review in the comments below! or share it on Instagram tagging @theflexitarianuk.

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Recipe June 24, 2015 · Created by: The Flexitarian 1 Comment

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