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Red Deer Foodie

…getting busy in the kitchen!

Tag Archives: no-bake

This entry was originally posted on Running with Rhyno – a great blog to check out if you’re interested in connecting with some other runners!!

Over the years I’ve learnt a few things; like chocolate is the best thing ever, and if you add hashtag #paleo to any picture on Instagram you will immediately get a ton of “likes”.

Here at mi casa, we have been observing what I like to call a “modified paleo” diet for a few years now – even before Instagram made it cool! I remember google searching for paleo recipes and only a couple sites would come up. These days, I notice that the lines separating paleo and simple clean eating are very blurred indeed. No offence, but I seriously doubt cavemen ever ate hamburgers – with or without a bun made from romaine lettuce or kale leaves!!

Anyways, I often create some strict paleo recipes (like the one below) but we also enjoy dairy and the occasional grains at home – modern day cave-people please don’t judge!

No-Bake Nutbars

1 cup chopped pecans
1 cup almonds
1 cup shredded coconut
1/2 cup cocoa powder
2 tbsp chia seeds
1/2 melted coconut oil
1/4 cup crunchy peanut butter
1/2 cup dates, chopped and pitted + 2-3 tbsp water

Prepare 9×13 baking pan by lining it with parchment paper.
In a small sauce pan, heat the dates (chopped and pitted already) with 2 tbsp water over medium high heat. You may see the need to put another tbsp of water in there if it looks like it’s drying out. Basically, this process is breaking down the dates into a jammy like texture and takes less than 5 minutes – seriously – so pay attention to it! The dates are acting as the sweetener in this recipe – if you don’t have on hand, sub out for agave nectar or honey – but maybe start with ¼ cup rather than a ½ and then build up.

Meanwhile, in a large bowl, combine the nuts, shredded coconut, cocoa powder and chia seeds. In a microwave safe container, slowly melt the coconut oil & the peanut butter. Now that everything is melted/mixed combine them all in that big bowl. Press into the pan you got ready in the beginning, cover with saran and chuck into the fridge for about an hour.

Cut into 24 pieces and wrap each piece individually in plastic wrap, then chuck into the freezer. These make great pre-workout snacks! (I plugged this recipe into a calorie counter and they come out to about 137 cals and 2.5g protein per piece). These kinds of recipes are fun to play around with; you can add other nuts, seeds or dried fruit and play around with the sweetener if you like!!

If you want to check out what kind of things I’m #hashtagging on Instagram, check me out: @shannonyac.


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Anyone who knows me has heard the stories of how my family has teetered on the edge between regular diet and paleo diet – there have been some highs (losing weight, feeling great) and lows (Hot Toddy’s sugar-deficient rage attacks against helpless frozen fruit), but for the most part, we are pretty happy with our “modified” paleo diet!  I think we are more defined as “clean eaters” but I still troll the paleo blogs for inspiration and recently spied a ton of recipes titled: Paleo Crack Bars.  Just google it and you will find many variations of these chocolatey deliciously sweet and nutty bites!

For this batch, I used organic, fair trade ingredients that I bought from Ten Thousand Villages, now located in downtown Red Deer.  I threw in a 1/2 cup of chopped dried Golden Berries, which I actually thought were the same as goose berries, because they are little orange berries growing in a paper BUT I googled them and they are not really related. The Golden Berry has many delightful properties such as being high in protein and super high immunity boosting vitamins!

Anyways, the base is easy, melted honey and coconut oil, bound together with ground almonds and coconut and you can get creative with whatever fruits and nuts your family is down with!  Or none at all, if that’s your thing!!


Paleo Fruit & Nut Bars


1/2 cup honey IMG_0449

1/2 cup coconut oil

1/2 cup cocoa powder

1/2 cup ground almonds

2 cups unsweetened shredded coconut

1/2 cup sliced almonds

1/2 cup chopped golden berries


Line a 9×12 baking dish with baking paper.  In a glass bowl, melt the honey and coconut oil in the microwave.  Set aside.

In another bowl, combine the rest of the ingredients.  Pour the liquid into the dry ingredients and stir to combine.


Press the mixture into the prepared baking dish.  Cover with plastic wrap and shove in the fridge for a while to harden.

I cut my bars into about 24 little squares  because they are pretty sweet!  I like to wrap them individually so they are ready to go when I’m on my way out the door – they keep in the fridge for a couple weeks.


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