Raw Seeded Bars With Cacao Nibs

I am Sophia Forbes, Dana James’ research assistant at Food Coach NYC, and this week’s guest blogger. One of my favorite snacks are raw seeded energy bars. They contain flax seeds, hemp seeds, and chia seeds which are all rich sources of omega-3 fats and fiber. One bar contains the same amount of omega 3’s as 2oz of wild salmon and more than 5 grams of fiber.

Omega 3’s help to improve skin radiance and decrease fine lines by inhibiting an enzyme that causes the formation of wrinkles. Fiber helps to suppress the appetite and slows the glycemic response from the dried fruit. The bars contain no sugar and are sweetened with dates and raisins only.

Each bar also contains 4 grams of protein, which is just less than an egg. These bars are ideal post-workout or when traveling. Dana is off to Mykonos this week and will be taking these on the plane with her.

Enjoy the bars!

Photo Credit:


  • 1/3 cup chia seeds
  • 1 cup walnuts
  • 1/3 cup hemp seeds
  • 1/3 cup ground flax seeds
  • 1/4 cup cacao nibs
  • ½ cup raisins
  • 4 pcs dates
  • 1/4 cup coconut flakes
  • 3/4 cup pumpkin seeds
  • 1-2 tablespoons melted coconut oil, if needed


Combine all the dry ingredients in food processor and grind. Add raisins and dates until everything sticks together. Add more dates and coconut oil if it’s too dry. Mix everything together with hands. Place onto a pan, making sure the mixture is spread out evenly. Store in the fridge for an hour and cut into bars.  (Makes about 15 bars)