Fuel for a Long Flight

I’m writing this post from a train, as my husband and I head to Chiang Mai. We’re on our belated honeymoon (married in July), exploring Thailand for the next 3 weeks.This is day 2! Food is a huge part of travelling for me, that goes without saying, but I’m always conflicted when trying to find balance between being cautious and grossly indulging in anything and everything that looks interesting or unusual.Thailand, famous for its street food, doesn’t make it easy.

Airplane food, however, is a different story. It’s not hard at all to resist. The jouney to Thailand is no small feat from Toronto, ours lasted over 20 hours with two layovers. Snack packing was in order. Shortly after arriving to the airport with my bag of yummy snacks, we were infromed that we were not allowed to go through (US) security with fruit. We sat outside the security line and ate peeled grapefruit segments and the last of our pre-vacation sprout harvest, laughing at how ridicoulous we must look from aside, plucking away at random greens from a ziploc bag like a pair of rabbits.

Our arrival in Detroit called for another snack, which consisted of a can of salmon. A can of wild pacific coho salmon beats overpriced airport fast food any day. Poking at the pink salmon flesh with our plastic forks, I remembered how as a child, I was always dissapointed when my parents would pack snacks for trips, hoping for an excuse to get some junk food. Oh how times have changed!

I also made some prune, walnut, and coconut bars. Luckily the prunes were not obvious and easliy made it through airport security. I wanted something more interesting and satisfying than prunes and nuts alone and that would last a couple of days while we settled in to our new eating routine. My husband wasn’t a fan. It must have been the prune thing, even though I tried to be discreet. I, on the other hand, loved them! They were kind of desserty without actually being dessert and turned out moist, chewy, and mildly sweet.

I’ll be back in a few weeks, hopefully with some Thai inspired goodies. In the meantime I hope you give these crazy prune things a chance.

prune bars

Prune, Walnut, and Coconut Bars
  • 1.5 cups walnut halves or pieces
  • 1 cup pitted prunes
  • 1/4 cup + 1 tbsp. finely shredded unsweetened coconut
  • salt and cinnamon, to taste
  1. In a food processor, pulse walnuts until coarsly chopped.
  2. Remove half a cup. Continue processing the remaining walnuts until finely ground.
  3. With the processor on, add the prunes one by one, followed by a few pinches of salt and a dash of cinnamon. Process a few more seconds until combined.
  4. Empty mixture into a bowl and stir in chopped walnuts and 1/4 cup of the shredded coconut.
  5. Line a small baking dish or container with parchment paper (I used a 4' square dish).Press the mixture into the dish with your hands.
  6. Top with the rest of the shredded coconut, pressing it down gently.
  7. Refrigerate for half an hour and cut unto pieces.
Keep refrgerated if you can (they taste better). Mine have been going strong unrefrigerated for a few days already. Makes 8 small snack sized bars.

Leave a Reply



  1. Dena

    I love these bars, its a great healthy, filling snack that satisfies my cravings. Your mom brought these into work for us and i was hooked on the 1st bite. If I happened across this recipe i wouldnt have been so inclined to make them (prunes=yuk in my mind) but my goodness after tasting them they were sooo good. I am making my own batch tonight and cant wait for them to be completed.

    • Sofia

      Sometimes prunes need a little extra help, they’re “yuk” for many people. I’m glad you liked the bars and were able to get over the prune thing =) Enjoy your batch!

  2. What a wonderful snack or lunchbox treat! I have recently overcome my fearand ‘urky-ness’ of dried fruit and am loving dates, can’t wait to try prunes this way. :-)

  3. ChicagoCurly

    Thank you for this recipe! I made them tonight, with pecans (only nuts I had in the house), and they were amazing. Reminded me a fudgey brownies, only better and healthier.

    • Sofia

      Great to know that this recipe works well with pecans, I haven’t tried it but will soon, just to change it up. I’m glad you enjoyed them!

  4. I always bring snacks too when traveling. Your bars I used to eat bought from a health food store in San Diego many years ago. Pure sustenance! They can be made with apricots too–did you know? I also, love the idea of the salmon, though it creates such a “fishy” (but good) smell for everyone in the airport or on the plane. That reminds me of the ever-so-lovable Leo Buscaglia — who taught all about LOVE. Italian — through and through – brought Italian Garlic Chicken onboard a flight — the whole cabin filled with the delightful aroma! Find his CD’s and listen to it — Hilarious and filled with his love for people — “Mama” — and all things Italian!

  5. Looks so delicious and easy to make – and coconut is my weakness haha!

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