New Healthy, Easy Snack for Adults and Kids: Cashew Goji Berry Bars
7 minute read
Sometimes you just want a quick snack that is easy. In these moments, we often reach for granola bars or cereal bars. They have a great crunch, and often a fruity flavor as well.
But you may not realize that granola bars are often far less healthy than they make themselves out to be. Granola bars can contain a high amount of carbs and sugar. With flashy marketing, these bars may seem healthy on the packaging, but it’s actually not much better than eating a candy bar.
So, if you just want something easy and tasty to eat on the go, but you want to stay healthy, what can you do? These cashew-goji berry bars that will satisfy those hunger cravings without making you feel guilty afterward.
The Many Benefits of Cashews and Goji Berries
These bars are more than just healthy. Cashews and goji berries are known “superfoods,” which means they’re loaded with vitamins, minerals, antioxidants, and other healthy compounds that can keep your body running at full charge.
Here are a few of the reasons why cashews and goji berries are a potent health combination:
Antioxidants
These powerful compounds are found in goji berries and other dark fruits. They have been shown to help fight against free radicals, which are particles that have been linked to a wide range of health problems. The antioxidants in goji berries provide a protective shield to your body, keeping you running at peak function.
Because of how healthy antioxidants can be, numerous supplements with antioxidants have become popular.
Vitamin E
This vitamin is crucial to your immune system. When you load up on vitamin E, which is present in cashews and other nuts, you also provide support for healthy skin and eyes.
Zinc
When it comes to the immune system and digestive support, zinc is essential. It can be found in cashews in abundant supply, and it can even help you recover from wounds faster.
Vitamin K
A powerful bone and heart health booster, vitamin K is essential to maintaining healthy blood flow. It assists with blood clotting, which can help protect your heart from a wide range of health issues
Vitamin B6
Vitamin B6 is one of the most versatile vitamins out there. It’s been shown to help support healthy liver function, regulate mood swings, healthy skin and heart health. It’s also been linked to less joint discomfort and boosted eye health.
Copper
You might not think that metal could affect the health of your body, but copper is actually a potent source of natural energy. It helps your body produce energy at the right levels, so you don’t crash or feel tired in the middle of the day.
Phosphorus
Cashews are loaded with this powerful nutrient. Like copper, you might not think of phosphorus when you think about vitamins and minerals, but this mineral has been linked to an impressive array of health benefits. It can help with bone growth, digestion, energy levels.
Magnesium
When you think of vitamins and minerals, you probably don’t think they could help with issues like anxiety. But that’s exactly what magnesium does. In addition to calcium absorption, heart health, and preventing headaches, magnesium has been shown to help keep anxiety at bay.
Iron
Iron is great for your muscles, including the muscle that people don’t often think about – your brain. This powerful nutrient can help your body circulate oxygen, and it can also give your immune system a huge boost. And as a lesser-known benefit, iron can also help improve your sleeping patterns.
Selenium
Great for thyroid health, selenium boasts a huge range of health benefits. It can help with cognitive function, heart health, and it’s even been shown to reduce asthma symptoms. So load up on those cashews to make sure you get an extra dose of selenium into your system!
Vitamin C
Perhaps the most well-known vitamin, vitamin C can help your immunity and energy levels. Those are the more commonly known benefits, but this vitamin can also help reduce the appearance of aging skin.
| Related: The 16 Foods With the Most Vitamin C |
Fiber
A huge digestive booster, fiber is essential for good gut health. It’s been shown to help lower cholesterol levels, and it can also keep your bowel movements in good order. And best of all, fiber has been shown to help with weight loss efforts.
Vitamin A
Great for digestion and muscle growth, vitamin A is found in abundance in goji berries. It can also help repair muscle tissue and slow down various signs of aging. So don’t be afraid to munch on goji berries at any time during the day. It really is a treat you can eat completely guilt-free.
Cashew-Goji Berry Bars
Ingredients:
½ cup pitted dried dates
½ cup pitted prunes
2 tablespoons hot water
1 ½ cups raw cashews
1 tablespoon creamy cashew butter
¾ dried goji berries
½ teaspoon vanilla extract
½ teaspoon fine sea salt
Directions:
1Mix the prunes, dates, and hot water in a food processor, until it becomes a thick paste-like consistency. This should take about 20 seconds. Add the cashew butter and cashews to the mixture. Process until it is all combined and the mixture appears smooth, which should take about 1 minute. Add salt, vanilla, and goji berries. Pulse the food processor until the berries are combined but in larger chunks. 4 or 5 pulses should do it.
Dump the mixture onto a piece of parchment paper. Roll the mixture into a large rectangle about ½ inch thick. Then cut the large rectangle into 8 smaller bar shapes. Place the bars in the refrigerator until they are firm, which should take about 1 hour.
To store them, you can keep the bars between pieces of parchment paper in an airtight container on the kitchen counter at room temperature for up to 2 days. Or if you want to make them last longer, you can keep the bars in the fridge for up to 1 week.
The Bottom Line
It can be tough to find an easy-to-make snack option that is also healthy. With these cashew-goji berry bars, you can finally satisfy a snack craving and your healthy lifestyle guidelines.
Take a few minutes on a Sunday to make a week’s batch, and you’ll never be without a healthy snack. Of course, should you get bored, don’t forget that fruits and vegetables are easy, healthy snacks, too!
