Fennel Seed and Lemon Bars (raw, vegan, gluten-free)
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You know, pistachios are one of those nuts that are under used in recipes. I really do love them, perhaps too much and that is why I don’t have them sitting around to often. Bob loves them too and you can always tell where he sits in the house because it seems like there is always a trail of pistachio shells to be found. :)
Pistachios are full of nutrients and fiber, and known to be great for digestion. New research indicates that these ultra-healthy nuts have prebiotic characteristics – meaning they can help support higher levels of beneficial bacteria in your digestive tract.
Just one serving of pistachios can make a big difference for your aching stomach. And there’s more good news – one serving is 47 nuts, a larger serving size than any other type of nut, which clocks in at only 158 calories and contains more fiber than half a cup of spinach. That fiber, along with pistachios’ unsaturated fat keeps your digestive system running smoothly. The healthy fats also help to lower cholesterol levels. (source)
This bar can be dehydrator-free if you want it too. Which is a great option to have. If you decide not to dehydrate it, make sure to keep them stored in the fridge or freezer. I hope you enjoy this treat, Blessings.
Ingredients: 8×8 pan
- 1/2 cup raw pistachios, soaked
- 1/2 cup raw sunflower seeds, soaked
- 1/2 cup raw cashews, soaked
- 1/2 cup whole flax seeds
- 3/4 cup shredded unsweetened coconut
- 1/2 tsp Himalayan pink salt
- 4 tsp fennel seeds
- 1 1/2 cups Medjool dates, pitted
- 2 tsp lemon extract
- 3 Tbsp water
- In the food processor, fitted with the “S” blade, combine the pistachios, sunflower seeds, cashews, and flax-seeds. Pulse till everything is broken into small pebble-sized pieces.
- Add the coconut, salt and fennel seeds. Pulse together.
- Add dates and lemon extract. Mix until the batter starts rolling into a ball in the machine. If the batter is to dry, add the water, 1 Tbsp at a time.
- Line the baking pan with plastic wrap (for the ease of removing later) and press the batter into it, firmly and evenly. Freeze for 4+ hours.
- Remove from the pan and cut into desired shapes. Wrap individually and store in the fridge for 1 week or freezer for 1-2 months.
- Option – you can dehydrate these as well. Place them on a mesh sheet that comes with the dehydrator and dry at 145 degrees (F) for 1 hour, then reduce to 115 degrees for 6+ hours. Pull them out at the dryness that you want.
The Institute of Culinary Ingredients™
- Dates are an amazing ingredient for raw food recipes, click (here) to read why.
- What is Himalayan pink salt and does it really matter? Click (here) to read more about it.
- 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).
One of the greatest joys when creating raw food recipes is experimenting with different ingredients… a practice that I highly encourage. Daily I get questions regarding substitutions. Of course we all might have different dietary needs and tastes which could necessitate altering a recipe. I love to share with you what I create for myself, my husband, friends and family. I spend a lot of time selecting the right ingredients with a particular goal in mind, looking to build a certain flavor and texture.
So as you experiment with substitutions, remember they are what they sound like, they are substitutes for the preferred item. Generally they are not going to behave, taste, or have the same texture as the suggested ingredient. Some may work, and others may not and I can’t promise what the results will be unless I’ve tried them myself. So have fun, don’t be afraid, and remember, substituting is how I discovered many of my unique dishes.
The photo below is after I dehydrated them for about 12 hours at 115 degrees.