Diabetes Forecast

Raw Fig Bars

Per Serving

Raw Fig Bars

Makes: 16 servings
Serving Size: 1 bar
Calories 160
Fat 10 g
Saturated Fat 0.8 g
Trans Fat 0 g
Carbohydrate 17 g
Fiber 4 g
Sugars 11 g
Cholesterol 0 mg
Sodium 45 mg
Potassium 245 mg
Protein 5 g
Phosphorus 110 mg
Choices: Carbohydrate 1, Fat 2
  • Makes: 16 servings
  • Serving Size: 1 bar
  • Preparation Time: 25 minutes
  • Chilling Time: 2 hours


2 cups whole almonds or 2 cups ground almond meal
1/4 cup almond butter
1/4 cup almond milk, unsweetened and unflavored
1/4 cup pure maple syrup
2 Tbsp. chia seeds
1 1/4 tsp. ground cinnamon
1/2 tsp. pure vanilla extract
1/4 tsp. sea salt
Wax paper
1 1/2 cups dried figs
3 cups boiling water
1 1/2 tsp. fresh lemon juice
1/2tsp.pure vanilla extract


  1. If you are able to find already blanched (skinless) almonds, skip this first step and proceed to step 2. If you’re using whole almonds, fill a 3-quart pot two-thirds full with water and bring to boiling. Add the almonds to the boiling water, turn off the heat, and let the almonds stand in the water for 2 minutes. Drain. Place a clean towel on a work surface. Add the almonds to the towel. Roll up the towel and gently knead the almonds. This will loosen the almond skins. Remove all of the skins and discard. Pat dry the blanched almonds.
  2. If you’re using almond meal, skip this step and proceed to step 3. If you’re using whole, blanched almonds, add the almonds to a blender or food processor. Grind for 30 to 40 seconds, until the texture is like meal. It should still be a little coarse. Measure 2 cups of almond meal.
  3. For the dough, place the almond meal, almond butter, almond milk, maple syrup, chia seeds, cinnamon, vanilla, and salt in a food processor and process until it forms a sticky dough. 
  4. Place the dough between two pieces of wax paper and roll it out with a rolling pin to a rectangular shape, 1/4 inch thick. Keeping the dough sealed in the wax paper, place the dough on a baking sheet and let it rest in the refrigerator for at least 1 hour.
  5. Meanwhile, for the filling, place the figs in a medium-sized heat-proof bowl and pour in the 3 cups of boiling water. Let the figs soak for 30 minutes. Drain the figs and place them in a food processor with the lemon juice and vanilla and process until the mixture is smooth. Spread the filling mixture on half of the dough. Fold the other half of the dough over the mixture and press the edges together to seal the filling. Cover with the wax paper.
  6. Refrigerate the filled dough for 1 hour. Peel back the top layer of wax paper. Cut the filled dough into 8 even logs and then cut again to make 16 bars. Place the bars in an airtight container, separating layers of bars with wax paper, and store in the refrigerator for up to 3 days for best freshness.

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