Blueberry Coconut Bars
This past week I ’ve been strangely attracted to purple foods! So when thinking about whipping up a dessert, I immediately thought about including blueberries. I used simple ingredients I had on hand, such as walnuts, dates, coconut flakes and blueberries to make these tasty Blueberry Coconut Bars.I love raw no bake recipes as they are very forgiving when it comes to the ingredients and amounts. You can play around and swap ingredients based on what you have and not be too meticulous with the measurements without ending up with a total disaster that often happens when you do the same with baked goods! So feel free to experiment! You can use other types of berries or perhaps make the recipe nut-free by substituting walnuts with sunflower seeds.If you are in a rush and don’t have more than 10 minutes to spare, you can only make the blueberry layer. In fact, that’s exactly what I did when I first made these bars. The next day though, I felt like something fancier, so I decided to add a coconut cream layer on top. I am so glad I did that, because it made a huge difference and took the flavor complexity to a whole new level.Blueberries get their beautiful purple/blue color from antioxidant pigments called anthocyanins. They also include a wide range of other phytonutrients like flavanols and phenols that help fight free radical damage and reduce inflammation in the body. The good fats coming from walnuts and coconut further have anti-inflammatory properties,provide sustainable energy, balance blood sugar, and help us glow from the inside out. So don’t take these bars as just dessert, but rather think of them as health and beauty food.They are decadent, soft, velvety, moist and crunchy. They are also shockingly delicious and are perfect as gift-giving treats or when you are craving candy bars only these are way better! You can also customize them easily with your own creative twists!Are coconut products healthy?As a long term fitness professional who is immersed in the health and wellness field, it’s fun to keep tabs on the latest trends. Traditionally, many trends over the last decade or more have (unfortunately) revolved around elimination diets in which certain foods or food groups are restricted or eliminated entirely. Think grains ,dairy, carbs, fats, meat and so on.In their place came foods marketed as low-calorie, low-fat, low-this, low-that were usually interpreted by novice consumers to mean “healthy”, right?However, we are now finally starting to see a paradigm shift. People are beginning to change their mindset around food and paying closer attention to not only the nutrition label, but also the ingredients. Consumers are becoming more interested in ADDING more nutritious ingredients to their diet,as opposed to eliminating foods or entire food groups.What perhaps is even more exciting is that fat is no longer demonized. Items like coconut oil, avocado oil, and nut flours are being used more widely for their nutritional benefits with less emphasis on their caloric value. These blueberry coconut bars are the perfect treat if you love coconut like I do. I’m obsessed with coconuts, they are my favorite ingredient in desserts and healthy snacks.The world is going coconuts. Following the popularity of coconut water, a broad spectrum of foods derived from the humble coconut is available. It now comes in a variety of forms from water to milk, cream, butter, oil, flour and shredded allowing for a variety of creative ways to add coconut to a healthy diet. Coconut contains a unique type of medium chain saturated fat called lauric acid that research shows raises HDL or "good" cholesterol levels, which lowers overall heart disease risk. As a plant food,coconuts also contain disease-fighting phytochemicals or antioxidants. Research suggests that coconut products helps boost metabolism which is helpful if excess body fat needs to be lost. Just one scoop of coconut oil delivers a wide-range of healing properties. Produced in its most natural state, coconut oil will benefit you, your children and your pets. I put some into my dogs dinner regularly.Whether you have chronic fatigue, weight problems, digestive or skin issues, or just want to give your body a good cleanse and boost your energy, coconut in any of its forms is so good for you.People trying to reduce their sugar intake often complain about the lack of sweets in their quest to get healthier. That’s because a low-carb way of eating is very focused on eliminating harmful sugar from your diet. But there are options for that lingering sweet tooth in your life. Hence these healthy blueberry coconut bars are packed with healthy fats and antioxidants. Eating more healthy fats is a great way to help satisfying your sweet cravings without the sugar. Not only is this candy replacement insanely delicious and easy to prepare, it also comes with some surprising health benefits. From vitamins and minerals to plenty of healthy fats that support hormone health and neurotransmitter production, these scrummy bars are the perfect addition to any healthy eating plan. One small square makes me happy in an instant. It’s soft and chewy and you are going to love this superfood candy. This recipe is a simple and delicious way to incorporate the amazing health benefits of coconut into your lifestyle. There is 3 different types of coconut products in these bars, they are literally bursting with nutrition and good stuff you can feel good about eating. Now that’s something you can’t miss out on!
Servings 12
Ingredients
- 1 1/2 cups blueberries, fresh or frozen (thawed, drained)
- 1 cup walnuts
- 1 cup desiccated coconut
- 1 cup dates, soaked 30 minutes and drained
- 2 tablespoons coconut oil
- 1 teaspoon cinnamon powder
Coconut Frosting
- 1 13.5 oz can coconut cream,full fat (solid part only) *see note below
- 1-2 tablespoons honey or maple syrup, to taste
- 1 teaspoon vanilla extract
Instructions
Blueberry Layer
- Note: Place the can of coconut cream or milk in the fridge or freezer for at least 1-2 hours before making these bars to allow coconut cream to separate.Line an 5×7 inch baking pan or dish with parchment paper on the bottom and sides leaving some overhanging to act as a handle to get the bars out easier for cutting.Place all blueberry layer ingredients into a food processer and process until a sticky paste is formed. Its ok to have some lumps in it as it gives some texture variance and different sized ‘bits’ in your bars.Press the base mixture into the bottom of your pan or dish evenly. Refrigerate while you prepare the filling.
Coconut Frosting
- Open chilled can and scoop out the cream that has separated and set hard on the top. Save the remaining coconut water to use in a smoothie, drink, or discard.Add the hardened coconut cream, honey and vanilla into the food processor and process until fluffy and smooth. You could also use an egg beater or stand up mixer to whip the coconut cream frostingPour the coconut frosting over the chilled crust and spread evenly with a spatula or the back of a spoon, then place back in the refrigerator to firm up and set, 1-2 hours.When set, remove bars from pan using the parchment paper handles and cut into 12 bars or more smaller squares. Store leftovers in the fridge for up to 1 week or freezer up to 3 months.
If you are looking for more delicious, healthy, no bake desserts and treats to help you reach your health, wellness and fitness goals, you will love my collection here: Blended Bites
