Cashew Fig Bar

with pistachios

Serves 5

These rich, dairy free, no-bake bars are sweetened only with natural sugars and contain just 7 everyday whole food ingredients. They are easy to prepare (if you have a high-speed blender and food processor) and you just pop them in the freezer to set. Enjoy.

Crust

1 cup quick oats
1 cup dates

Place into food processor and blend until the mixture just begins to clump together, do not over process. Press crust into the bottom of a parchment paper lined 6 x 8 pan. Place into freezer to firm up while preparing the filling.

Cashew Filling

1 cup cashews, soak overnight and rinsed
1/2 cup cannellini beans (or cashews)
1/2 cup dates
1/2 cup almond milk

1/4 cup pistachios, roughly chopped
4 fresh figs, sliced (for topping)

Place all ingredients into a high-speed blender and blend until mixture is silky smooth. You may need to turn off the blender, remove lid and scrape down the sides of the container a few times to insure that all ingredients are combined. Remove the crust from freezer, pour half of the filling mixture into the pan, spread it evenly and add the pistachios. Pour the remaining mixture on top of the pistachios and spread it evenly again.

Place into freezer to firm up for at least 4 hours. When ready to serve, slice the figs and place them on top of the uncut bars. Cut into 6 bar and serve. Note: If kept in the refrigerator, they will become soft like cream cheese, but are still delicious and will stay fresh for up to 4 days. You can also keep them in the freezer (minus the fig slices) for up to 2 months.

Nutritional Information
(including cannellini beans)

Calories: 416
Carbs:65 g
Protein: 11 g
Fat: 16 g
Omega 3: 0.05 g
Fiber: 9 g

Calcium: 65 g
Iron: 4 mg
Magnesium: 143 mg
Potassium: 724 mg
Selenium: 11 mcg
Zinc: 2.7 mg

B1: 0.42 mg
B2: 0.17 mg
B3: 1.26 mg
B5: 0.82 mg
B6: 0.35 mg
Choline: 31 mg
Folate: 25 mcg
Vitamin C: 1.4 mg
Vitamin E: 0.54 mg
Vitamin K: 16 mcg

BCAA’s
Isoleucine: 0.37 g
Leucine: 0.68 g
Valine: 0.52 g