One of the major challenges I face these days on such a strict diet is getting enough calories.  Most of the calories in the American diet come from refined sugars or processed, unhealthy carbs.  Which leaves me on a constant prowl to find delicious, tasty calories – usually in the form of healthy fats and proteins.

Just a few weeks ago, one of my friends Jess, shared a raw nut bar recipe with me and let me try one of the nut bars she had made.  It was SO good.  I was actually shocked when I tasted how delicious it was and found out the few, raw and natural ingredients that were in it.  I quickly tried whipping up my own batch and was pleasantly surprised!

Not only was I impressed by the taste, but with the below recipe, I was able to get a dozen bars – each having over two hundred and fifty calories!  I’ve found myself grabbing these as a snack on-the-go quite frequently these days.  Just keep in mind that the more coconut oil you’re forced to use when blending will dictate how mushy and oily the bars will be later.  One thing I’ve noticed is that they get a little “melty” when they are warm, but straight out of the fridge, they’re a delicious, nourishing, and refreshing snack!

Another awesome thing about this recipe is that it’s not only naturally gluten free, with a few minor tweaks (using less fruit and replacing it with stevia to sweeten), it is a Candida Cleanse friendly and SIBO diet friendly, as well!  AND, you can really switch up the ingredients to whatever you have around the house.  I was thinking these would be so good with some dried apple and cinnamon.  Or peanuts and chocolate chips.  You can really experiment with any kinds of dried fruits, nuts, and ingredients, it’s awesome!

Give it a try and let me know what you think in the comments below.  I’m so excited to see if anyone comes up with a new, delicious ingredient combo!


  • 1 cup almonds
  • 1.5 cups shredded coconut
  • 12 large dried dates
  • 1/4 cup dried cranberries
  • 10 brazil nuts
  • 2 tbsp. coconut butter
  • 1/2 tsp. cinnamon
  • 3 tbsp. coconut oil


  1. Blend almonds and coconut in a food processor or Vitamix*.  Add dates and pulse until combined.
  2. Add cranberries, brazil nuts, coconut butter, and cinnamon. Pulse until mixture is thick and sticks together.
  3. Transfer to a sheet of waxed paper and press into a giant square formation.  Refrigerate until solid, at least 30 minutes, and cut into bars (I cut mine into a dozen bars)

*Note that if you have a food processor, I’d highly recommend using it.  The Vitamix wasn’t the ideal tool for this recipe, because its motor is so powerful that it overheats and turns itself off to cool down.  I was forced to use a lot of coconut oil to keep the blending smooth.  One suggestion I do have is to get each ingredient to a nut-butter-like state, so that when you add the next, unblended ingredient, it will incorporate smoothly.  I think one of my major issues was loading up the blender with all the ingredients at once!

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2 Responses

  1. Nicole

    Hi Wonderwoman!
    It’s amazing what you all did for your health. I wish I’d already be where you are now. I am fighting now for 3 years already..,
    I have a question on this recipe. Sounds great but were dates allowed in your diet?
    I never heard that dates are ok, wether for Sibo nor for Candida.
    I mean if would be heaven to use dates for cooking…. but there is so much fruit sugar in it.

    Thanks for your answer :-)

    Ah, and another question. Do you think it’s possible that Sibo gets worse when you do the diet and Supps and then give up? I had a bad gastroenteritis and could not eat any meat and fat. So I was eating just steamed veggies and Basmati rice. Sibo came back, more extreme than ever. And after 8 weeks of diet and supps it took me just 3 days to feel the worst symtoms. Is this normal? Do you think that the bacteria learned to survive better?

    Thank you for answering

    Greeting from Switzerland

    • Melissa

      Thank you so much for sharing your story with me, I’m so sorry to hear that you’re struggling. I want to help answer all your questions, but I hope that you’ll please post them in the forum on the website I created here: so that everyone can benefit from my answers and learn from the issues you’re having (just copy and paste your message there if you’d like). There’s also a download for the food protocol I created which may be helpful to you! (Dates are not on it FYI, I’m sorry if this recipe was misleading!) I’d be so greatly appreciative if you checked out the site, you can’t even imagine how many emails/messages I receive from people who need help and are suffering. I’m sure there are hundreds experiencing the same issues you are. Hope to see you on the forum and I’m happy to answer all your questions over there!


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