Raw Bar for Mental Boost

By: Dr. Francesca Vazquez

Nuts and seeds are probably one of the most nutrient-dense foods out there. They contain high levels of key vitamins and minerals necessary for optimal mental and physical health. They should be a staple in any home looking to create a more balanced and healthy lifestyle. We created DIY Raw Bars with ingredients that were mindfully selected, taking into consideration how they would affect your mental clarity, energy levels, stress levels, and overall wellbeing.

We chose 5 specific nuts and seeds that have been found to have properties that improve mental wellness: cashews, walnuts, almonds, sunflower seeds, and chia seeds. We then combined them with oats and dates, two ingredients known to stabilize your blood sugar, boost mood and give you the natural sweetness these bars contain.

For the recipe, you will need:

  • 1 ½ cup oats

  • ¼ cup chia seeds

  • ¼ cup sunflower seeds

  • ¼ cup crushed cashews

  • ¼ cup crushed walnuts

  • ¼ cup sliced almonds

  • 1/3 cup coconut oil

  • ¼ cup organic shredded coconut

  • Pinch of Himalayan sea salt

  • 12-14 pitted dates

  • Drizzle of honey (optional)


  1. Set oven to 350’

  2. Combine the oats, all of the seeds and nuts into a bowl

  3. Add 1/3 cup coconut oil and mix together

  4. Add a pinch of salt

  5. Place wax paper/parchment paper on large oven pan

  6. Place oats/nuts mixture on top of pan and spread evenly

  7. Place in oven for 20 minutes

  8. Once granola is golden, take out of oven and let cool.

  9. Cut up pitted dates while granola cools down

  10. Once cool enough, start to combine dates into mixture. Make sure it is all well mixed together and no large pieces of the dates are left. If you need more dates, add them in.

  11. In a squared metal or glass pan, place wax paper and add granola & dates mixture. Flatten mixture until flat and tight.

  12. Drizzle a bit of honey on top (optional).

  13. Add some shredded coconut on top.

  14. Place in refrigerator for 2 hours.

  15. Cut into rectangular pieces and enjoy! Store in fridge.

Featured Image: Almond Eater

About Author:

Dr. Francesca Vazquez is the founder and editor of Ease to Wellness, LLC. She is a licensed health psychologist and vinyasa yoga instructor based in Miami, FL. She completed her training at Ponce School of Medicine, Jackson Memorial Hospital/University of Miami, and UF Health Cancer Center, specializing in health psychology & behavioral medicine. She has worked in spinal cord injury rehab, neuropsychology, pain management, stress management, mindfulness based stress reduction, wellness counseling, psycho-oncology, and substance abuse rehabilitation. She is passionate about writing, wellness and living creatively, doing what you love.


Currently, she runs Ease to Wellness while also providing health psychology services for private clients, teaching yoga, and running wellness workshops. She is a regular contributor for websites such as www.mindbodygreen.com and a part-time Clinical Health Psychologist at Adaptive Center in Miami, FL.

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