Daily Archives: May 16, 2011

Gluten Free Raw Cranberry Mango Nut Bars

Do you ever worry about food when you’re away from home for a few days? Like about how you don’t know if you’ll be able to eat anything and how frequently you’ll be able to eat? I do. I know now it’s irrational as most places are good at accommodating allergies and it’s easy enough to find food in grocery stores, but I still fret over it and end up bringing a bunch of my own food on trips. It doesn’t really help that I can get extremely irritable, tetchy and light-headed when I get hungry – Mr. Bean can attest to this!

This past weekend Mr. Bean’s brother got married in Banff (pictures to come!) and (unsurprisingly) I was worried about food. Being my pro-active self,  I decided to bring some snacks to munch on and help keep me from becoming a hungry grumpy pants. As well as some apples and fruit source bars, I wanted to make something full of protein and fibre, not full of sugar and something to help keep me from feeling deprived for not getting all the fudge and chocolate we usually get when we go to Banff. Inspired by this  oat free granola bar recipe and my energy bars from last summer, I started adding various nuts and dried fruits and came up with this delicious creation.

Gluten Free Raw* Cranberry Mango Nut Bars

3/4 c. raw almonds, chopped
3/4 c. raw cashews, chopped
1/4 c. raw walnuts, chopped
1/4 c. shredded coconut
1/3 c. apple juice sweetened dried cranberries
1/3 c. non-sweetened dried mango, chopped
1/3 c. almond butter
1/4 c. raw honey (more if not staying together)
2 – 3 tbsp. coconut oil

  1. Grease an 8 x 8″ pan with vegetable oil. Set aside
  2. In a medium saucepan, combine almond butter, honey and coconut oil. Heat over low heat until coconut oil is melted and mixture is creamy. Note: since I did not boiling the honey, these bars are softer than your average granola bar.
  3. Dump in the rest of the ingredients and mix until well combined.
  4. Scrape into the greased pan. Using a spatula, spread mixture out and press until the bars are an even thickness.
  5. Put in the freezer for 2 hours to solidify. Part way though freezing time, cut into bars.
  6. Once they have solidified, store in the fridge.
  7. Enjoy!

As it turns out my worrying about food was completely unnecessary as I was very well fed this weekend (I probably ate enough for two people – oops!) but the two times where I started to feel my hunger induced grumpiness coming on, I ate one of these bars and some fruit and life was good again. I guess one could say I’m easy to please. 😉

Are you like me and get really grumpy when you’re really hungry?

*Please note that while most of the ingredients I used were raw, I am assuming the rest of the ingredients are as well. If they actually are not, please accept my apologies and let me know what you decide to substitute them with! 🙂

This recipe has been submitted to: Slightly Indulgent Tuesdays, Hearth and Soul Hop 48 and Gluten Free Wednesdays!


Filed under Food