• 1 cup soaked walnuts
  • (or pumpkin seeds for nut-free)
  • 1/2 cup sunflower seed butter
  • 1/4 cup hemp seeds
  • 1/4 cup ground flax
  • 2 tablespoons chia seeds
  • 1 tablespoon coconut oil
  • 2 tablespoons coconut nectar
  • 1 oz dark chocolate

It’s a “good morning” when your 8 year old daughter begs you to make the easiest, delicious, and most nutritious raw recipe ever!!  I forgot that  I had played around with creating a healthy bar for breakfast months ago.

Originally, I wasn’t so thrilled with the texture because they would not stay hard unless kept cold.  What I thought was not perfected yet did not matter to her as she ate 3 of them this morning!

Good thing she remembered these raw bars , and that  I wrote the recipe down, because my mind seems to be all over the place these days.  “So what else is new”, I can hear my husband say.  Lucky for me,  my saving grace is I love to cook and he loves to eat!  He ate his sunshine bar minus the chocolate.  “Sunny” that man of mine is (I meant funny but obviously had Sunshine on my mind- so I left it)!

I will have to use that choice of words next time I am all in a tizzy with him.  “SUNNY”, my love you ate all the walnuts for my recipe, AGAIN,  now I have to go back to the store!!  I actually have to put notes on foods I am planning to use for recipes because somehow they find their way into his stomach!


I piped coconut cream on top for an extra special treat!

Sunshine Bars (paleo, raw, vegan, nut and gluten free)

  • 1 cup soaked walnuts
  • (or 1 cup pumpkin seeds for nut-free)
  • ½ cup sunflower seed butter, raw or roasted
  • ¼ cup hemp seeds
  • ¼ cup ground flax
  • 2 tablespoons chia seeds
  • 1 tablespoon coconut oil
  • 2 tablespoons coconut nectar
  • 1 oz dark chocolate

  1. Finely ground walnuts (or pumpkin seeds) in your Vitamix, (or food processor).
  2. Add the rest of the ingredients, except chocolate, blend till mixed
  3. With wet or oiled hands flatten and square off corners of mixture onto a cookie sheet with wax paper.
  4. Melt the chocolate in a pan and drizzle over the flattened mixture.
  5. Freeze for 10 minutes for instant eating or leave in refrigerator for at least an hour.

Add coconut oil with tablespoon first than add coconut nectar so it does not stick. Pat dry the soaked walnuts or recipe may be too wet. Remember it is best to use soaked walnuts as this helps with the bitterness of the natural tannins. I like to buy my favorite organic dark chocolate fair trade bar and use that in recipes instead of the conventional chocolate chips. Unless you can find organic chocolate chips to avoid possible GMO ingredients. For easy cutting use a pizza cutter. NUT FREE version use 1 cup of raw pumpkin seeds instead of walnuts. The nature of the Sunshine Bars are soft when left out at room temperature. To harden them back up, just place them in the refrigerator or freezer keeping them flat. Adriana ate hers with a fork when it was too soft.



1 cup soaked walnuts (learn more to soak nuts)
(or 1 cup pumpkin seeds for nut-free)
1/2 cup  sunflower seed butter, raw or roasted (learn more)
1/4 cup hemp seeds (learn more)
1/4 cup ground flax (learn more)
2 tablespoons chia seeds (learn more)
1 tablespoon coconut oil (learn more)
2 tablespoons coconut nectar (learn more)
1 oz dark chocolate



I hope you enjoy this “unperfected” but perfect in every other way (that really matters) recipe!

With a Spoonful of Sunshine,