{recipe} Pumpkin Seed Cherry Date Treats – Allergy Friendly, Raw, No Refined Sugar

Pumpkin Seed Cherry Date Bar Ingredients

This is a super easy and quick recipe for a delicious, and very nutritious, snack treat. It’s raw, vegan, and unsweetened by refined sugar – all the sweetness is down to the dates. Be sure to use coconut flour, not shredded coconut, to get the right texture and flavor.

Because these Pumpkin Seed Cherry Date Treats use dates, they have a nice chewy bite, and are not bland or boring thanks to the addition of dried sour cherries. You can make them in a bar form, or roll rounded teaspoonfuls into balls as an alternative. They make great allergy-friendly real food Halloween snacks!

Pumpkin Seed Cherry Date Bar 1

Recipe: Pumpkin Seed Cherry Date Treats


  • 2 cups pitted whole dates
  • 1 cup dried sour cherries (if you can’t find these, substitute dried cranberries, but be aware that they are often sweetened with sugar)
  • Reserved hot water, set aside from soaking fruits
  • 2 cups shelled pumpkin seeds (pepitas)
  • Coconut flour, ¼ to ½ cup added as needed – plus, enough extra to dust pan and top of bars


  • 9×13 pan – for bars
  • Parchment paper
  • Food processor


If you are making the treats in bar form, line a 9×13 pan with parchment paper and lightly dust bottom with coconut flour, as evenly as possible but don’t sweat it.

Place the pitted dates and dried sour cherries in a bowl, and add hot water to cover slightly. Let sit for about 5-10 minutes to soften, and strain the fruits, reserving liquid.

Add the dates and cherries to a food processor, pulse then blend til smooth. If mixture is too thick – like, so sticky the blade is having trouble – add a little of the reserved soaking water, a couple tablespoons at a time. Add the ¼ cup coconut flour, and process thoroughly. The texture of the mix should be like drop cookie dough. If it’s too wet, add more coconut flour by the tablespoon. Turn mixture out into a bowl, and stir in pumpkin seeds by hand. Mix well so the pumpkin seeds are distributed evenly throughout.

If you want to make individual balls, wet your hands to prevent sticking and roll a rounded teaspoonful into shape, lightly dredge in coconut flour. For bars, wet your hands and press the mixture flat into pan. Sprinkle the top with more coconut flour. Refrigerate for an hour or so, then cut into squares or bars. These can be kept at room temperature for a few days, but I prefer to refrigerate. Make sure you store them in something air tight, and they’ll keep their great flavor and texture.





2 Comments Add yours

  1. Pirate Jeni says:

    I totally love this idea.. I think I’ll use almond flour .. but date are like the perfect snack.. (which I once said to someone and she said “Black Widow Spiders think so to”)

  2. So glad to see someone else share my thoughts on food and lifestyle- I’ll be posting my own recipes soon as well, feel free to check them out! Can’t wait to read more from you.

Start a conversation --> We love feedback!

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s