Desserts · Frosting · Gluten Free · Grain Free · Vegan

Cranberry Walnut Bars with Maple Cream Frosting


I’ve always had a healthy mindset about myself, and anyone who knows me can attest that I’m generally a clean-eating, active individual. But even as a little girl, I’ve always been a sucker for sweet treats — or what is now known as America’s number one villain, sugar.

But giving up sugar entirely and going cold turkey can be a difficult challenge for most people. And yes, I believe a healthy diet can include sugar.

Hold the phone, did I just say that?! Yes, I said a healthy diet can include sugar. We could certainly become militant and try to wipe the world of sugar but I think the more important thing to do is to keep a healthy attitude and mindset in regards to food.  And I believe we can (and should) make the effort to consume less sugar in our daily lives.

To help you in your effort to re-calibrate your sweet tooth, here’s a delicious treat that’s sweetened entirely with fruit! Try these Cranberry Walnut Bars with Maple Cream Frosting, a naturally sweet dessert you can enjoy on your wellness journey!


  • 1 very ripe plantain
  • 1/4c coconut oil
  • 2T non-dairy milk
  • 2T applesauce
  • 1T vanilla extract
  • 1/2t vanilla extract
  • 1/2t applecider vinegar
  • 2t baking powder
  • 1t baking soda
  • pinch of salt
  • 1/4c arrowroot starch
  • 1/4c coconut flour
  • 1/2c tiger nut flour (brown rice, oat and sorghum flour are also good substitutes)
  • 1/4c (+ 1T) crushed walnuts
  • 1/4c (+ 1T) dried cranberries
  • optional* – cinnamon, nutmeg, and other Fall spices

Frosting Ingredients:

  • 1/2c coconut butter
  • 1/2t maple extract
  • 3T maple syrup (substitute non-dairy milk)
  • 2-4T non-dairy milk

FullSizeRender (91)Directions:

Preheat the oven to 300°F and line an 8×8 pan with parchment paper or lightly grease with coconut oil.

In a blender, puree the very ripe plantain with the other wet ingredients. In a separate bowl, sift together your dry ingredients (except the walnuts and cranberries). Now pour your puree into the dry ingredients and stir until everything is well combined. Mix in the 1/4 cup of walnuts and cranberries (or don’t, your choice).

FullSizeRender (93)Pour the batter into your 8X8 pan and place in the oven. Let bake for 45min. Let the bars cool.

Meanwhile, to make the frosting, use a small bowl and stir together all of the frosting ingredients. Spread the frosting across the bars and sprinkle remaining tablespoons of walnuts and cranberries on top (bonus, sprinkle with cinnamon, too!). Slice and enjoy!

FullSizeRender (92)

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