Cashew Bars

Keep these chewy bars handy in your purse or desk drawer for an afternoon snack. Dates and dark chocolate make you feel like you’re indulging in a sweet treat, but the Kamut and cashews will help you avoid a blood sugar crash. Espresso powder adds a caffeine boost, but it’s optional.

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Prep Time
20 min
20 min


  • 1 cup old-fashioned 
rolled oats
  • 18 pitted Medjool dates
  • 1 1/2 cups puffed Kamut
  • 1/3 cup roasted, 
unsalted cashews
  • 1 tsp espresso powder, plus a pinch for chocolate drizzle, divided, optional
  • 1/2 tsp sea salt, divided
  • 1/2 tsp pure vanilla extract
  • 1/4 cup unsalted cashew butter, room temperature or gently warmed
  • 1 oz 70% dark chocolate, chopped, or 2 tbsp chips, melted (TIP: Add chocolate to a small saucepan on medium-low and stir until melted and smooth.)


  1. Cut a piece of parchment to cover bottom and halfway up the sides of an 8 by 8-inch baking dish.
  2. Heat a large saucepan on high. Add oats and toast, tossing frequently, for 2 minutes. Transfer to a food processor. Return pan to stove and add dates and 2 tbsp water; cover pan with a tight-fitting lid. Bring water to a simmer; turn off heat and let dates steam for 5 minutes.
  3. Meanwhile, add Kamut, cashews, 1 tsp espresso powder (if using) and ¼ tsp salt to food processor with oats. Process 4 times for 30 seconds at a time until a coarse meal forms. Transfer to a large bowl.
  4. To food processor, add dates and water mixture, vanilla and remaining ¼ tsp salt. Process for 2 minutes, stopping every 30 seconds to scrape down sides of bowl. Add cashew butter and process for 1 to 2 minutes, stopping to scrape down sides of bowl as a sticky, soft mixture comes together.
  5. Scrape date mixture into bowl with oat mixture. Work dry ingredients into date paste by folding, pushing and cutting it with a large rubber spatula. Using wet hands, knead mixture firmly for a minute or more until it comes together into one lump. Press into an even layer in prepared dish.
  6. Stir a pinch of espresso powder (if using) into melted chocolate and drizzle over bars. Cover dish with plastic wrap; refrigerate for 1 hour or overnight. Cut into 12 bars. Keep wrapped and refrigerated for up to 5 days.

Nutrition Information

  • Serving Size 1 bar
  • Calories 125
  • Carbohydrate Content 17 g
  • Cholesterol Content 0 mg
  • Fat Content 6 g
  • Fiber Content 2 g
  • Protein Content 3 g
  • Saturated Fat Content 2 g
  • Sodium Content 82 mg
  • Sugar Content 7 g
  • Monounsaturated Fat Content 0 g
  • Polyunsaturated Fat Content 1 g

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