How to Make Prune Bars

January 12, 2025

How to Make Prune Bars: Your Delicious Solution for Gentle, Natural Relief

Let’s make some prune bars today. Who says comfort food can’t be functional? Prune bars are a sweet and satisfying treat that also pack a powerful punch when it comes to supporting digestion. Whether you’re looking for a gentle, natural remedy for occasional irregularity or simply want to indulge in a wholesome snack, these bars have got you covered.

Prunes, often referred to as nature’s candy, are rich in fiber, antioxidants, and sorbitol—a natural compound that helps keep things moving smoothly. Paired with other nourishing ingredients, prune bars become the perfect balance of taste and health. Easy to make, irresistibly delicious, and loaded with benefits, they’re a snack that works as hard as you do.

Benefits of Prunes

Digestive Health: Prunes are high in dietary fiber and sorbitol, which help in relieving constipation and promoting regular bowel movements.
Bone Health: Rich in vitamin K and boron, prunes help maintain bone density and strength.
Antioxidant Properties: Prunes contain high levels of antioxidants that protect against cell damage and reduce inflammation.

Benefits of Almonds

Heart Health: Almonds are rich in healthy monounsaturated fats and antioxidants like vitamin E, which promote heart health and reduce the risk of heart disease.
Nutrient-Rich: They provide a good source of protein, fiber, and essential nutrients such as magnesium and calcium.
Blood Sugar Control: Almonds can help regulate blood sugar levels due to their low glycemic index and high fiber content.

Benefits of pumpkin seeds

Rich in Magnesium: Pumpkin seeds are an excellent source of magnesium, which is important for heart health, muscle function, and bone health.
Antioxidant and Anti-inflammatory Properties: They contain antioxidants like vitamin E and carotenoids, which help reduce inflammation and protect cells from damage.
Improved Sleep: High in tryptophan, pumpkin seeds can help improve sleep quality by promoting the production of serotonin and melatonin.

Prune Bars Recipe

Ingredients:
2 cups pitted and hydrated prunes
1 cup raw almonds
1 cup raw pumpkin seeds (pepitas)
1/2 teaspoon ground cinnamon
1/4 teaspoon ground nutmeg
1/4 teaspoon ground cloves
1 teaspoon virgin coconut oil
1 teaspoon vanilla extract
1/4 teaspoon salt (I use pink Himalayan)

Instructions:
Place everything in a food processor and process until prunes are smooth. You will have some chopped almonds and that is fine.

Spread the prune mixture onto a parchment paper-lined container. Wet your hands to help you press it into a square or rectangle (depending on how you want to cut the bars and how thick you want them). Make sure it is all the same thickness.

Cover the container and refrigerate overnight.

The following day, remove the parchment paper and cut your bars. Keep them in an airtight container for up to 2 weeks. I suggest only eating two a day.