Video/Recipe: Almond Date Energy Bar (SCD/GAPS)

July 31, 2011 · 17 comments

almond nut bar

Three simple ingredients can make a delicious and nutritious treat. I was imagining a homemade version of the Lara bar and I came up with the following recipe. This is appropriate for people who are in the middle stages of SCD or GAPS, as nut butters (and dates) are somewhat advanced foods. Add a little honey, refrigerate and there it is!  Wow! These are great for kids and adults as a snack and a great pick me up.

The bars are made with organic almonds that have been soaked and blanched.  Medjool dates that have been pitted and soaked for 30 minutes deepens the rich, nutty texture and flavor.

Almonds, as with any nut, should be soaked and/or sprouted in a salty brine for at least 8 hours and then dehydrated. This neutralizes the enzyme inhibitors in the nut that naturally prevents it from sprouting. However, these enzyme inhibitors make nuts difficult to digest. It is especially important for people on SCD/GAPS to eat food that does not burden the digestive tract, therefore, it is vital that all nuts be soaked and/or sprouted before consumption.

Additionally, almonds should be blanched (skinned) for people on SCD/GAP as well.

Dates are the fruit of the date palm and originated in the desserts of northern Africa and southwest Asia. Medjool dates are larger, dark, moist dates that provide fiber, potassium, and magnesium, nutrients so important for the heart. Other nutrients include, calcium, sulfur, iron,  phosphorous, manganese, and  copper. These minerals help regulate blood pressure and the proper rhythm of the heart. The fiber helps to neutralize the sugar component of the date.

Dates can supply a large amount of nutrients in one’s daily diet and are great as a quick energy snack due to easy digestibility. Dates can make a rejuvenative drink when soaked in water. Regular consumption of dates helps balance the intestinal flora and relieve constipation.

Medjool dates are legal on SCD/GAPS and they have been found to be well tolerated by most people. In contrast date sugar which has been removed from the date and processed is not legal.

Almond Date Power Bar


Two cups almond butter — made from 4 cups raw almonds that have been soaked and blanched (where to get soaked almonds)

One cup pureed dates (about 10 pitted dates)


Three tablespoons raw honey (where to get raw honey)

One teaspoon coconut oil (optional) (where to get coconut oil)


  • Soak the dates in filtered water for about 30 minutes before using
  • Puree pitted dates in a mini processor until there are just tiny pieces
  • In a food processor, process the almonds until it becomes a smooth nut butter
  • If the nuts seem dry and hard to process, add one teaspoon coconut oil
  • Add the honey
  • Shake in some cinnamon
  • process until it is smooth and well mixed
  • Smooth it out in one, 9 x 13 dish — you want it to be about 1/2 inch thick
  • refrigerate until hard
  • Cut into rectangle portions and wrap individually in wax paper
  • pack in snack ziplock bags


  • Omit the dates and increase the honey
  • Add unsweetened shredded coconut as a garnish on top or directly into the batter
  • Use different nut butters such as pecan nut butter

This post is linked to: My Meatless Monday, Melt in your Mouth Monday, Sugar-Free Sunday, Seasonal Sunday, Monday Mania, Mangia Monday, Meatless Monday, Homemaker Monday, Mouthwatering Monday, Weekend Carnival, Tuesday at the Table, Delectable Tuesday, Tempt my Tummy Tuesday, Made From Scratch Tuesday, Traditional Tuesday, Tasty Tuesday, Tuesday Tasty Tidbits, Tasty Tuesday, Slightly Indulgent Tuesday, What’s on the Menu, What’s Cooking Wednesday, Real Food Wednesday, Healthy 2Day Wednesday, Gluten-Free Wednesday, Made It On Monday, Cast Party Wednesday, These Chicks Cooked, Foodie Wednesday, Full Plate Thursday, Creative Juice Thursday, Turning the Table Thursday, Pennywise Platter, Frugal Follies, Simple Lives Thursday, Real Food Weekly, Food Trip Friday, Friday Favorites, Foodie Friday, Fresh Food Friday, Fight back Friday, Fresh Bites Friday, Fat Camp Friday, Friday Food, Foodie Friday

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{ 16 comments… read them below or add one }

Erika July 31, 2011 at 8:58 pm

I was just saying to my husband that I needed to find a bar recipe he could eat on his long bike rides. The best part is I can make these with local Arizona dates. Thank you!


Jill August 1, 2011 at 6:57 am

Hi Erika,
He’ll love these and so will you — so easy! I didn’t know dates grew in Arizona how cool!


Mary Korte August 1, 2011 at 9:01 am

I have always wondered, maybe you know, why add salt to the nut soak water? I have never done it this way and am wondering how necessary it is to improving digestibility of the nuts. I have always just soaked the nuts 12-36 hours, rinsing every 12 hours or more. Does the salt make them easier to blanch? Thanks! Your site is one of my favorite resources. :)


Jill August 1, 2011 at 11:53 am

Hi Mary,
Thanks for your kind words! The salt is very important to alkalize the water and this helps release the enzyme inhibitors.


Marisa August 1, 2011 at 10:12 am

Looks terrific, and I have these things on hand already. Could I just simultaneously throw the almonds, dates, and honey in one food processor, instead of pureeing the dates first?


Jill August 1, 2011 at 11:55 am

Hi Marissa,
Certainly — I don’t think the dates will be as smooth but if you like chunks that fine! But I would soften them in water first (and pit them).


Charlotte August 1, 2011 at 12:16 pm

Hi Jill, i didn’t know that date sugar was illegal. What if it is home made by drying the dates crisp and then blitzing in the food processor or blender? i haven’t tried it yet but was planning to.


Jill August 1, 2011 at 2:32 pm

Hi Charlotte,
I’m not sure how date sugar is commercially processed, but on any SCD forum it is considered illegal — maybe just too concentrated. But I am going to check into that as your method may be OK.


Erin @ EKat's Kitchen August 4, 2011 at 11:16 pm

Jill, this looks amazing! Thanks so much for linking up to Friday Potluck — what a fantastic video and recipe. It’s good to be back. :)


KB and Whitesnake August 6, 2011 at 3:57 am

Looks delish.

We’d love you to share your recipes with us at
Simply Delish Saturday


Miz Helen August 6, 2011 at 3:16 pm

Hi Jill,
Great post, and video. That looks like a yummy bar! Thank you so much for sharing with Full Plate Thursday and hope to see you again real soon! Hope you are having a great week end.
Miz Helen


Miranda August 8, 2011 at 8:59 pm

Thank you so much for joining Fat Camp Friday! See you next week!


Rachel August 9, 2011 at 2:18 pm

Yum! similar to the ones you shared last week! Thanks for sharing with Healthy 2day Wednesdays! Hope you’ll participate this week!


Bibi August 9, 2011 at 2:49 pm

These look absolutely delicious and healthy. I bet they would be much better for my son then any other “healthy” granola bar.

Thank you for sharing it at Foodie Wednesday.

Hope you can come by this week again and share another great recipe.


Sheryl August 9, 2011 at 4:31 pm

Thanks so much for sharing your recipe and video with me at Cast Party Wednesday. I hope you will come back tomorrow for another party filled with GREAT RECIPES!
I hope to see you there!


jean August 11, 2011 at 10:59 am

This recipe is a keeper. It’s on my to-do list this week-end. Thank you much for sharing this.


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