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

Prep Time 15

Cook Time 20

Total Time 35

Course Kids’ Favourites, Snacks

Cuisine English

Servings 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

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/