Fig & Coconut Bars

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While I do enjoy a raw dessert from time to time most of them tend to be very rich due to the inclusion of large amounts of nuts, seeds, and oils. The combination of high-fat along with concentrated sweeteners like agave can be very taxing on the digestive function and also causes issues for those struggling with candida.

The idea for this recipe came about because I wanted to create a raw dessert that was nut-free. Something that would be just a little bit of an indulgence without causing stress on the digestive function.

When making raw vegan desserts the base is most often a combination of nuts and dates. In this recipe, I decided to try using coconut flour and shredded coconut instead. Despite its name coconut is not actually a nut and many people who have difficulty digesting nuts find that coconuts are much easier to process.

The topping is primarily made from figs that have been soaked in water to soften then blended with chia seeds. I’m often attracted to dried figs in the store because I know they have so many health benefits but then they can sit in my cupboard for months.  So I’ve been trying to think of different ways to use figs, rather than just as a snack.

They are especially high in fiber, which may support prebiotic fermentation and healthy intestinal bacterial balance, digestive regularity, and immunity. Figs contain a balance of soluble and insoluble fiber. An average serving of figs offers around twenty percent of the daily recommended fiber intake, more than any other fresh or dried fruit. They are also an excellent source of calcium, potassium, magnesium, iron, copper, and vitamin B6.

Additionally, figs contain an enzymatic compound called ficin which is regarded as a natural anti-parasitic remedy that works in a similar way to break down proteins as the papain enzyme in pineapple. Ficin also has a mild laxative effect. Combined with their high fiber content to gently stimulate colon function this makes them a therapeutic food to add into your diet for dealing with intestinal worms.  Figs are also one of the most alkaline foods available, making them an excellent addition to a healing detox diet.

Coconut also helps control parasites due to its content of lauric and caprylic acids, which have antiviral, antimicrobial and anti-fungal properties, making this an anti-parasitic recipe.

I recommend you take the extra effort to seek out Ceylon cinnamon. It has a sweeter, more delicate flavor than the more common Cassia variety. But perhaps even more importantly Cassia cinnamon contains the compound coumarin, which has been shown to be toxic to the liver and kidneys, negating any potential health benefits of cinnamon, so the Ceylon variety is always preferable.

These fig bars make a great afternoon snack or healthy dessert. Along with their health-promoting properties they are actually quite sweet and satisfying, while also being low in calories.

The recipe makes twelve bars and they will keep in the fridge for at least a week but if you want to store them longer you can keep the rest in the freezer and remove them around 10-30 minutes before serving.

If you make this recipe remember to take a photo and tag it on Instagram with #rawfoodsolution.

Fig & Coconut Bars

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Servings: 12 bars

Calories: 134kcal

Author: Mizpah Matus

Ingredients

Crust

• 1/2 cup coconut flour
• 1/2 cup shredded coconut
• 3/4 cup dates
• 1 tablespoon raw honey
• 1 tablespoon coconut oil
• 1/4 teaspoon Himalayan salt

Fig Layer

• 200 g dried figs
• 1 tablespoon chia seeds
• 1 teaspoon Ceylon cinnamon
• 1-3 tablespoons water as necessary

Topping

• 2 tablespoons coconut flakes

Instructions

• Soak the figs in water for at least 4 hours or preferably overnight.
• Drain the water and rinse well.
• Add figs to food processor with chia seeds and cinnamon, adding one to three tablespoons of water as necessary to process into a smooth paste.
• Set aside.
• In a clean food processor combine the crust ingredients.
• Process until it comes together into a dough-like consistency. Don't worry if it is a little bit crumbly as it will firm up a bit in the fridge.
• Put crust ingredients into a an 8 x 8 inch tray lined with parchment paper. Push down firmly and evenly.
• Scoop fig paste mixture on top and spread evenly over the crust.
• Sprinkle coconut flakes on top.
• Place in the fridge to set for at least two hours.
• Slice into 12 even-sized squares.

Notes

These will keep for at least a week in the fridge but you can freeze if you want to store them for longer.

Nutrition

Calories: 134kcal | Carbohydrates: 23g | Protein: 2g | Fat: 5g | Saturated Fat: 4g | Sodium: 36mg | Fiber: 5g | Sugar: 16g

Tried this recipe?Let us know how it was!

References:

A Proteolytic Enzyme in Ficin, The Anthelmintic Principle of Leche de Higueron: http://www.jbc.org/content/87/2/251.full.pdf

Preclinical and clinical studies with latex fromficus glabrata hbk, a traditional intestinal anthelminthic in the amazonian area: http://www.sciencedirect.com/science/article/pii/037887418690053X?showall%3Dtrue%26via%3Dihub

Ceylon vs Cassia Cinnamon: https://authoritynutrition.com/ceylon-vs-cassia-cinnamon/