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Apple Raisin Cranberry Bars (raw, vegan, gluten-free)

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Raw Apple Raisin Cranberry Bar Recipe Have you ever woke-up expecting to accomplish a certain task but the winds shift in your day and you end up doing something totally different?  Or you go to the store on a mission to purchase just one item and you come home with bags of groceries and as you unpack the bags you realize that you forgot to buy that one item that you specifically went to the store for in the first place?

There is a Buddhist saying that I once heard that went something like this…”All pain comes from attachment to a certain outcome.”  Today, I am not so sure I experienced pain but I sure had a different outcome in mind when I started playing in the kitchen.

I had this great intentions of creating a raw strawberry cake but instead these wonderful, lovely, unintentional Almond Raisin Apple Bars came into being. :)  Though there was  a smidgen of disappointment in my “cake making,”  I can smile with satisfaction knowing that not one ingredient went to waste and something new was born.

Get the Flavor on…

These Apple Raisin Cranberry Bars are packed with the juicy flavor of fresh picked apples inside a wholesome and delicious bar based in almonds, cinnamon and nutmeg. You won’t find any add sugars in this treat.  All the sweetness comes from whole-fruit sweetener such as dates, raisins and cranberries. They would make for a wonderful breakfast bar or mid-afternoon pick-me-up snack.  You won’t need to worry about topping them with anything… they are perfect on their own.  I hope you enjoy this recipe. I would love to hear how it goes. Blessings, amie sue

Raw Gluten-Free Apple Raisin Cranberry Bars on a Wood Table Ingredients:

  • 2 cups raw almond flour
  • 1 tsp ground Ceylon cinnamon
  • 1/4 tsp Himalayan pink salt
  • 1/8 tsp ground nutmeg
  • 2 medium zucchini, peeled and rough chopped
  • 3/4 cup date paste
  • 1 large organic apple, cored & rough chopped
  • 3 Tbsp cold pressed raw coconut oil, melted
  • 1 tsp fresh lemon juice
  • 1/2 cup raw sunflower seeds, soaked
  • 1/2 cup raisins
  • 1/2 cup dried cranberries

Topping:

  • Extra diced raisins and cranberries

Preparation:

  1. Almond flour – you can purchase this or make this yourself.  Simply put your almonds, cinnamon, salt and nutmeg in the food processor and blend until it makes a mealy/powdery flour.
    • It won’t be as fine flour as you might be used to with white flour but it shouldn’t have any large pieces in it.
    • Be gentle with it,  if you over process , you will be on your way to making a nut butter.
    • Don’t use wet soaked almonds in this process.  Your almonds should already have been soaked and dehydrated.
    • I added the spices to almonds since they are all dry ingredients and this will help disperse them evenly in the batter.
  2. Raw Gluten-Free Apple Raisin Cranberry Bars stacked in a Parchment PaperIn your food processor, fitted with the “S” blade, add zucchini, apple, date paste, coconut oil, and lemon juice. Process until nice and smooth. This took 30 seconds in my machine, scrape sides as needed.
    • Now this could your time to change things up a bit,  you could make the batter more chunky by cutting back on the processing time, you could add different nuts or dried fruit.  You could even process the dried fruits and nuts with the batter making it a well blended batter.
  3. Place the batter on the non-stick teflex sheet that comes with your dehydrator. Spread evenly and square up the edges
    • I spread mine 1/4″ thick and it was 12 x 12″ square.
    • If you don’t have non-stick sheets you can use parchment paper, but NOT wax paper, as it will stick.
  4. Score into desired shapes and sizes.  I used a pizza cutter for this.
  5. Optional: sprinkle coarse sea salt on top along with diced cranberries and raisins.  With the palm of your hand, LIGHTLY press them in.
  6. Dehydrate at 145 degrees (F) for 1 hour, then reduce to 115 degrees (F) for 8-10 hours.  I took mine out when they had a nice and chewy consistency.
  7. Once cooled, place in an air-tight container for freshness.  I put mine in the fridge to extend their shelf life.

The Institute of Culinary Ingredients™

  • Dates are an amazing ingredient for raw food recipes,  click (here) to read why.
  • Why do I specify Ceylon cinnamon?  Click (here) to learn why.
  • What is Himalayan pink salt and does it really matter?  Click (here) to read more about it.

Culinary Explanations:

  • Why do I start the dehydrator at 145 degrees (F).  Click (here) to learn the reason behind this.
  • When working with fresh ingredients it is important to taste test as you build a recipe.  Learn why (here).
  • Don’t own a dehydrator? Learn how to use your oven (here). I do however truly believe that it is a worthwhile investment. Click (here) to learn what I use.

4 thoughts on “Apple Raisin Cranberry Bars (raw, vegan, gluten-free)

  1. Sarah says:

    Do you have any idea how many calories are in this recipe? Or any suggestions on how to make it lower in calories and fat?

  2. paula says:

    what can i use in your recipes to replace almond pulp as i don’t generate that much almond pulp. my almond milk seems to go bad before i get to use it.

    • amie-sue says:

      Good morning Paula,

      It will always depend on the individual recipe. I like to use the nut pulp because it gives recipe a lighter texture, etc. You can always try using other ingredients such as oats, oat flour, buckwheat, buckwheat flour, ground nuts, coconut… again to hard to just give a general answer. Using different ingredients will alter texture flavor and dry times. amie sue

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