Spiced Date Walnut Bars by Mia Rigden

Mia Rigden made this recipe when she was pregnant, as there is some research indicating that date consumption might be linked to an easier labor (maybe I didn’t eat enough, because it did not work for me, lol). Pregnant or not, dates are high in fiber, and a great alternative to processed candy/sweets. Walnuts and coconut add healthy fats and texture, and the spices—cardamom and cinnamon—give these little treats great flavor and a host of other health benefits.



  1. Add the dates, walnuts, cinnamon, cardamom and salt to a food processor, and grind until they are well combined and can form a ball. You may need to scrape the sides a few times, but some chunks are ok!
  2. Put one cup of shredded coconut in a bowl and set aside. Lay some parchment paper down on a cutting board or your countertop, and roll out the date-walnut mixture. I like to roll into logs and cut into one inch bars, but you could also roll these into balls.
  3. Once you have your desired shape, drop the bars one-by-one into the shredded coconut and coat completely. Repeat with all of the bars, and store in an airtight container until ready to consume. I like to keep these in the fridge, but they can be kept at room temperature as well.
  4. * If your dates are really hard, you may need to soak them in warm water before adding to the food processor.