This is the simplest bar there is, the one you make on a Sunday evening so you never have to open a shop-bought packet all week. The almonds turn to flour in the processor, the dates and dried figs bind them into a soft, naturally sweet dough, and the vanilla brings the perfume. You press everything into a square tin, cut, and you are done. Ten minutes, not one more.
Raw fig, date and almond bars
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Organic activated whole almonds
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Ingredients
Method
- In a food processor fitted with the S blade, blend the almonds for 30 to 45 seconds, until you reach a flour-like texture.
- Add the dates and dried figs, then blend until the mixture starts to clump together.
- Add the vanilla and blend for another ten seconds, just long enough for it to be evenly distributed.
- Spread the dough in a 20 cm square tin lined with baking paper and press down firmly with your hands.
- Chill for 30 minutes so the dough firms up, then cut into 12 bars.
Tip
If your figs are very dry, soak them for ten minutes in warm water before blending: the dough holds together better and your processor works less hard. Press really firmly into the tin, that is what decides whether the bars hold when you cut them. You can swap the figs for dried apricots or prunes without changing anything else, simply keeping the same total weight of dried fruit. The bars keep for about ten days in an airtight container in the fridge.
The full range Oilseeds, nuts, seeds
Fair trade tiger nut from Niger, Amazon nuts from Bolivia, activated buckwheat from Brittany, and activated oilseed purées made in Alsace by Kaly: this range brings together oilseeds and seeds of raw quality, most of them soaked then dehydrated at low temperature (activation). To get started with activation, an activated almond or hazelnut purée is easier to use than a whole oilseed you have to soak yourself. For everyday raw cooking, tiger nut (whole, sliced or as a purée) comes in several formats suited to different uses, from homemade plant milk to crunchy snacks., 19 products
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FAQ: your questions about raw fig bars
What is the nutritional value of fig bars?
One bar cut from this recipe weighs about sixty grams and provides roughly 230 kcal, mostly as carbohydrates from the dried fruit and fats from the almonds. It also contains 3 to 4 g of fibre, brought by the fig, one of the most fibrous dried fruits, and around 5 g of protein from the almonds. It is a dense snack: one bar is plenty between two meals.
Do figs contain a lot of sugar?
Yes, a dried fig contains around 50 to 55 % sugars, which is normal for a fruit that has had almost all its water removed. Fresh, the same fig contains about 16 %. That concentration is exactly what allows these bars to be sweet without adding anything at all. These are therefore sweet bars, to be enjoyed as an indulgent snack.
What is the recipe for a healthy energy bar?
The principle comes down to two families of ingredients: sticky dried fruit that acts as both binder and sweetener, and blended nuts that bring fat, protein and structure. A ratio of roughly two thirds nuts to one third dried fruit gives a bar that holds without being sticky. The rest is a matter of flavour: vanilla, cinnamon, citrus zest, cacao. Everything happens in the processor, with no baking and no added binder.
What is the glycaemic index of the dried fig?
The dried fig has a glycaemic index of around 60, lower than that of dates.
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