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Craving a healthy, vegan, and vitality-packed homemade snack? These cashew-apricot sunshine bars are a flagship recipe of Biovie's raw food diet: prepared without cooking in just 15 minutes, they concentrate the natural energy of raw cashews and unsulfured dried apricots. The result: a homemade no-bake energy bar, rich in magnesium, beta-carotene, and plant proteins — the perfect raw snack to keep you going all day, from breakfast to hiking.
Why these sunshine bars are different from others
Most commercial energy bars contain cooked grains, refined sugars, and preservatives. Even classic homemade recipes often use heated oats or pasteurized honey. These Biovie bars are fundamentally different: they adhere to the principles of raw food by remaining entirely raw. No cooking = preservation of natural enzymes, heat-sensitive vitamins, and the complete mineral richness of the ingredients.
These raw vegan bars are also gluten-free, with no added sugar (the sweetness comes solely from apricots and optional dates) and suitable for vegan, raw, and gluten-free diets. In raw cuisine, we don't aim to mimic industrial bars — we create something nutritionally superior, with ingredients where every bite has meaning.
Raw cashews, a nutritional treasure
Nutritional composition of cashews (per 30 g)
The raw cashews are one of the most versatile nuts in raw cuisine. According to Ciqual ANSES data, for a 30 g serving, they provide:
- About 5.3 g of plant proteins of good nutritional quality
- 14 g of lipids, mostly monounsaturated fatty acids (omega-9) beneficial for the cardiovascular system
- About 37 mg of magnesium — magnesium helps reduce fatigue and exhaustion (EU authorized claim, regulation EC 1924/2006)
- Zinc, copper, manganese, and phosphorus — essential minerals for proper cellular function
Why choose raw cashews over roasted ones?
Roasting cashews degrades some of the heat-sensitive vitamins and inactivates the naturally present enzymes. Biovie's raw cashews, carefully selected in Vietnam, retain their intact nutritional integrity. They are also softer and creamier, making them ideal for binding this homemade energy bar recipe without adding fats or artificial binders. The difference is clear, both in taste and nutritional value.
Want to learn more about the benefits of raw nuts in raw cuisine? Biovie offers you this practical video:
Learn more about nut butters — With Kaly (YouTube Biovie)
Dried Apricots, Concentrated Solar Energy
Nutritional Values of Dried Apricots (per 30 g)
Dried apricot is one of the richest dried fruits in beta-carotene (precursor of vitamin A). According to Ciqual ANSES data, it contains about 3,600 μg per 100 g — a remarkable concentration. For a 30 g serving, dried apricots also provide:
- About 330 mg of potassium — an essential mineral for muscle recovery and blood pressure regulation
- 2.2 g of dietary fiber — contributes to proper intestinal transit function
- 1 mg of plant-based iron — valuable in plant-based diets, to be paired with a source of vitamin C for better absorption
- About 72 kcal in the form of naturally available and gradually released energy
Sulfited vs Non-Sulfited Dried Apricots — the Biovie Choice
Dried apricots sold in supermarkets are often treated with sulfur dioxide (E220) to maintain their bright orange color and extend their shelf life. These additives may be poorly tolerated by people sensitive to sulfites. Organic non-sulfited dried apricots have a more natural brown color — a sign of their authenticity — and a more concentrated, sweeter, and more complex taste. This type of apricot should be prioritized in this recipe to preserve all its nutritional richness.
The Cashew-Apricot Sun Bars Recipe
Ingredients (for 12 bars)
- 200 g of raw organic cashews
- 200 g of non-sulfited dried apricots (preferably organic)
- 50 g of shredded organic coconut
- 1 pinch of unrefined sea salt
- 1 to 2 tbsp of agave syrup or 4 pitted dates (optional, depending on desired sweetness)
- Optional: zest of half an organic lemon, 1 tsp of natural vanilla extract, white sesame seeds for decoration
Preparation (no baking — 15 min + 1 h in the freezer)
- Soak the dried apricots for 30 minutes in cold water, then drain thoroughly. This step softens them and makes blending easier.
- Blend the raw cashews in a food processor until you get a coarse, grainy texture — do not go to a fine powder to keep some crunch.
- Add the drained apricots, shredded coconut, salt, and sweetener if used. Blend in short pulses until you get a homogeneous dough that compacts into a ball when pressed between fingers.
- If the dough is too dry, add 1 to 2 tablespoons of water and blend again. If it's too sticky, add a bit more shredded coconut.
- Line a rectangular mold (about 20 × 15 cm) with parchment paper. Place the dough in it and spread evenly to a thickness of 1.5 to 2 cm using the back of a spoon or a lightly oiled spatula.
- Place in the freezer for 1 hour (or at least 30 minutes if you're in a hurry — the bars should be firm to the touch).
- Remove from the freezer and cut into 12 bars or squares using a sharp knife.
- Store in an airtight container: up to 7 days in the refrigerator, or up to 1 month in the freezer (remove 10 minutes before consumption to regain a soft texture).
Tasting Tips and Variations
These bars can be easily adapted according to your desires and nutritional needs of the moment. Here are some variations to mix things up:
- Raw chocolate version: add 2 tablespoons of Biovie raw cocoa to the dough for an intense flavor and an extra dose of antioxidants.
- Protein version: incorporate 2 tablespoons of shelled hemp seeds — rich in essential amino acids and plant-based omega-3s.
- Tropical version: replace 50 g of apricots with dried mangoes or freeze-dried pineapples for a burst of summer flavors.
- Sports energy version: add pumpkin seeds for an extra zinc boost, ideal before and after exercise.
For more ideas on raw snacks to take with you, check out our anti-stress energy balls with hemp oil or our sun balls with Mediterranean flavors. For a complete introduction to the world of raw desserts and snacks, our guide on raw pastry will give you all the basics.
Storage and Practical Tips
These bars keep very well and are ideal for batch cooking (making a large quantity at once for the week). Store them in an airtight container in the refrigerator for up to 7 days, or in the freezer for up to 1 month. Individually wrapped in parchment paper or plastic wrap, they are convenient to take on hikes, for sports, in children's lunch boxes, or to the office.
⚠️ Allergy precaution: Cashews are tree nuts and are among the 14 major food allergens. People allergic to tree nuts should avoid this recipe or consult a healthcare professional. Dried apricots may contain traces of sulfites depending on production conditions — check the label if sensitive to sulfites (E220).
FAQ — Your Questions About Cashew-Apricot Bars
Can cashews be replaced with another nut?
Yes, raw almonds or macadamia nuts can replace all or part of the cashews. Almonds will give a more granular texture and a slightly stronger taste. Macadamia nuts will provide a creamier texture and a mild, buttery flavor. In any case, choose raw, unroasted nuts to stay true to the living food spirit and preserve natural enzymes.
Are these bars suitable for children?
Yes, these bars are an excellent healthy snack for children aged 3 and up (excluding nut allergies). They contain no added refined sugars, no gluten, and no additives. Opt for small portions for children (one bar), as they are naturally energy-dense due to their good fat content. Avoid for children with a confirmed allergy to nuts or apricots.
What is the energy value of a cashew-apricot sun bar?
For a bar of about 50 g (recipe for 12 bars for a total of 600 g of dough), count about 215 to 230 kcal, with 6 g of protein, 15 g of fats, and 15 g of natural carbohydrates from the fruits. These bars are calorically dense — this is precisely their strength as an energy snack or satisfying treat. Two bars make a complete and delicious snack.
Should cashews be soaked before use?
It is not mandatory for this recipe, as blending is sufficient to create a good binding. However, soaking cashews for 2 to 4 hours in cold water before using them makes them more tender, facilitates blending, and improves their digestibility by reducing the phytate content (natural anti-nutrients). If you soak them, be sure to drain and dry them well before incorporating them into the dough.
How to make these bars even more protein-rich?
To increase the plant protein content, add 2 to 3 tablespoons of hulled hemp seeds (about 10 g of additional protein for 30 g), pumpkin seeds, or sunflower seeds. You can also incorporate a teaspoon of spirulina powder (about 2 g of additional protein) for a complete nutritional boost without significantly altering the taste.
In practice: the opinion of Eric Viard, tropical agronomist engineer
“These sun bars are part of the raw snacks I have been recommending for years at Biovie. The cashew-apricot combination is nutritionally remarkable: the magnesium in cashews works synergistically with the potassium and beta-carotene in dried apricots for natural and lasting energy. As a tropical agronomist engineer, I had the chance to observe cashew cultivation in Vietnam — nuts harvested and dried without excessive heat, preserving all their enzymatic richness. These bars are my raw answer to the world of ultra-processed snacks.” — Eric Viard, founder of Biovie.
Update: April 2026. Article validated by Éric Viard, founder of Biovie and ISTOM engineer, co-author of “Algues au quotidien” (Gallimard, 2024) — Best Cookbook in the World, Gourmand Cookbook Awards 2025, and Best Cookbook in France, National Culinary Academy 2025.
Disclaimer: The information presented in this article is provided for informational purposes only and does not constitute medical advice. Consult a qualified healthcare professional before making any significant changes to your diet or supplementation. As part of a varied and balanced diet and a healthy lifestyle.
Find all our organic ingredients for living food on https://www.biovie.fr/en/
