Food, Recipes

Healthy Snacks: Cherry Coconut Vegan Nutrition Bars

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Healthy Coconut Cherry Vegan Nutrition Bars
Stomach rumbling? Hands a little shaky? Feeling a little lightheaded? What you need right now is a quick snack- something to tide you over and allow rational thoughts to once again rule your brain.

We’ve all been there: you’re slightly hungry, in the midst of doing a hundred things, yet thinking about what to eat in a minute.
The minute turns to an hour and now you’re ravenous, so ravenous that you can’t even think straight.

Well, if you had made my easy to make nutritional bars, you’d have an easy solution to your present dilemma.
No worries. You can make some now and be prepared for the next time between meal (or missed a meal) hunger hits you.

Being busy, handling seemingly endless, multiple responsibilities at any given time- as most of us do, it’s easy to miss a meal and find yourself starving. We don’t always make the best decisions when very hungry. So prepare yourself. By keeping some of these simple-to-make bars on hand, you’ll never find yourself in a snack quandary again.
These nutritional bars are not only easy-to-make, but also offer natural healthful ingredients. These bars contain a good amount of fiber and protein, they’ll help you feeling full while supplying you with energy. They’ll help to keep your body running like the well-tuned engine it’s designed to be.
Here are a few of the many health benefits the ingredients in these bars provide.

Cherries– help to boost your memory, strengthen your heart, assist you in sleeping better. They even fight cancerous cell formation.
Gluten free Oats– provide fiber and protein that keep you feeling full and balanced. They are also full of antioxidants that help rid your body of plaque, keeping your arteries clear and help prevent strokes.
Walnuts– are great for overall brain health. Are you experiencing hair breakage and loss? Consuming walnuts can help strengthen your hair from the inside out.
Peanuts– are full of Vitamin E, B-6, and riboflavin. They help stabilize blood sugar levels, and are really beneficial for people with diabetes. Peanuts also aid in keeping bones and teeth strong, and muscles working properly.
Cashews-keep your nerves functioning properly and lower your chance of ever developing a gallstone. They contain just the right amount of many minerals, including manganese and potassium.
Here are a few notes regarding the ingredients that I used. I think using fresh cherries is optimal. However, if you only have the dried ones on hand, they can be used. I made batches using both, just to see… Texturally speaking, I think the juiciness of the fresh cherries contrasts with the dryness of the nuts better.
I used cashew butter. Other types of nut butters can be used. I chose the cashew because I enjoy the flavor, I think it pairs amazingly well with the walnuts and peanuts.
Hope you enjoy these vegan nutrition bars as much as I do!

Cherry Coconut Vegan Nutrition Bars

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Prep Time: 10 minutes
Cook time: 01 hour
Total time: 01 hour and 10 minutes
Yield: 6 bars
Ingredients
  • 1/4 cup Peanuts
  • 1/2 cup Walnuts
  • 1/2 cup Rolled Oats (I used Uncle Bob’s red Mill)
  • 1/4 cup Coconut- Shredded
  • 3/4 cup Cherries
  • 3 tablespoons Cashew Butter
  • 1 tablespoon Coconut Oil
  • 1/2 teaspoon Vanilla
  • a pinch Salt

Directions

1.) First, add the dry ingredients into a mixer, the walnuts, peanuts, oats, and the pinch of salt. Blend slowly, then pulse to control how finely the dry ingredients are blended. You want some texture. Leave some bits and pieces, it makes for a better bar.
2.) Remove the ingredients and place into a large bowl.
3.) Next add the shredded coconut, then add the thinly sliced cherries, mixing lightly.
4.) Now it’s time to prepare the wet ingredients. Add the cashew butter, coconut oil, and vanilla into a saucepan.
5.) Place in a saucepan over a low heat and stir. You only need to heat for 1-2 minutes. Remove from heat. Add this to the dry mixture and mix together. It will look crumbly. That’s ok. Don’t over mix.
6.) Take the mixture out of the bowl and place it on a baking sheet lined with parchment paper.
You can use a spoon or spatula to remove. As you’re placing it on the pan, gently guide it into the shape of a square.
7.) Now place another baking sheet above it and gently squeeze. Remove the top sheet. You can use a butter knife or your fingers to clean and form the edges into an even shape.
8.) Wrap up the square using the parchment paper on either side of it. Fold the sides over the square.
9.) Once it’s wrapped up, freeze for at least an hour. Slice into six pieces.
10.) If you’re not eating them right away, refreeze or refrigerate the remaining pieces.
Enjoy 🙂

More vegan gluten free snacks by Alex: Thyme Oregano Potato Chips

Spiced Cornbread Muffins

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Photo: Alex Kudukis

  • Coconut Cherry Nutrition Bars
  • Dry Ingredients
  • Dry Ingredients with Cherries
  • In Parchment Paper
  • Coconut Cherry Nutrition Bars- Further Away
Alexandra Kudukis

Alexandra Kudukis

Alexandra Kudukis is a freelance journalist currently writing for Dirva, Draugas News, and Draugas Newspapers, contributing articles in both English and Lithuanian. She began her informal journalistic training at the tender age of four when she began attending concerts with her mother’s best friend Jane Scott, the premier rock music reporter for the Cleveland Plain Dealer. Everything she knows from the structure of a good article to conducting an engaging interview- including how to be gracious and kind even in the most difficult of situations, she learned from Jane. She has completed her first novel, a dynamic struggle of a woman letting go of childhood dreams while attempting to balance a horric home life and burgeoning career. Alexandra has also just completed her first full-length screenplay chronicling the young adult lives of children from Eastern European families, misfits trying (and failing) to find success as first generation Americans. She has an M.P.A. from Cleveland State University, which has provided her a broad base on which to base her career.Her blog details the trials and triumphs of an aspiring writer. She studied German and Russian as an undergraduate and loves to travel. Alexandra currently resides in Fountain Valley, CA with her animal companions, two cats Isabella and Victoria and Pierre, a rescue pigeon.
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