Breakfast & Brunch, Meatless Monday, Snacks & Appetizers
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Meatless Monday: Seed & Nut Granola Bars

Today’s recipe has been a staple since I baked them up the first time.  I keep them stocked in my fridge for when I need a sweet treat at the end of the day, as a snack, or for a quick breakfast.  I even made these seed and nut granola bars for my Saturday morning boot camp and the participants gobbled them up then asked when I would be making them again.  This past weekend, I went skiing and my family took these as a snack, and they were the perfect nourishment for the long hours on the slopes.  I hope you give these healthy, non-store bought “granola” bars a try!

 

1/3 cup sunflower seeds*

1/3 cup chopped walnuts or pecans

1/3 cup slivered almonds, toasted separately so they don’t burn

1/4 cup chopped dates or cut up dried cherries

2 tablespoons ground flax seed

3 tablespoons coconut oil, melted after measuring

Seed and Nut Bar Ingredients

Seed and Nut Bar Ingredients

Heat the oven to 350 degrees

Lightly spray an 8 x 8 square baking pan with oil and then line the bottom with parchment paper

Place the oats, nuts & seeds on a large rimmed baking sheet and toast,about 8 minutes – BUT watch so they do not burn

DSC03009

Ready to go into the oven

Ready to go into the oven

Pour the toasted oats, nuts & seeds in a large bowl

Mix and stir the dates, flax seed & cinnamon

Ready to stir

Ready to stir

Combine the melted coconut oil, honey, almond butter and vanilla in a microwave safe bowl or measuring cup

Microwave for 30 seconds warm the mixture

Stir to combine

Pour mixture over the oat mixture and stir to combine all ingredients

Spread the mixture in the baking dish

Ready to go into the oven

Ready to go into the oven

DSC03013

Bake for 20 minute, or until bars are lightly golden on top

DSC03014

Seed and Nut Bars Cooling

Seed and Nut Bars Cooling

Cool completely in pan, at least an hour

Cut bars into desired size

Serve and enjoy!

Ready to eat!

Ready to eat!

*only toast if the seeds are raw. I didn’t toast the sunflower or pumpkin.

(You can use any combination of nuts and seeds you have or like)

Seed and Nut Bars
Serves 24
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Prep Time
1 hr 15 min
Cook Time
20 min
Total Time
1 hr 35 min
Prep Time
1 hr 15 min
Cook Time
20 min
Total Time
1 hr 35 min
54 calories
2 g
0 g
5 g
1 g
2 g
9 g
0 g
1 g
0 g
3 g
Nutrition Facts
Serving Size
9g
Servings
24
Amount Per Serving
Calories 54
Calories from Fat 41
% Daily Value *
Total Fat 5g
7%
Saturated Fat 2g
9%
Trans Fat 0g
Polyunsaturated Fat 2g
Monounsaturated Fat 1g
Cholesterol 0mg
0%
Sodium 0mg
0%
Total Carbohydrates 2g
1%
Dietary Fiber 1g
3%
Sugars 1g
Protein 1g
Vitamin A
0%
Vitamin C
0%
Calcium
1%
Iron
1%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 1/3 cup sunflower seeds*
  2. 1/3 cup chopped walnuts or pecans
  3. 1/3 cup slivered almonds, toasted separately so they don’t burn
  4. 1/4 cup chopped dates or cut up dried cherries
  5. 2 tablespoons ground flax seed
  6. 3 tablespoons coconut oil, melted after measuring
Instructions
  1. Heat the oven to 350 degrees
  2. Lightly spray an 8 x 8 square baking pan with oil and then line the bottom with parchment paper
  3. Place the oats, nuts & seeds on a large rimmed baking sheet and toast,about 8 minutes - BUT watch so they do not burn
  4. Pour the toasted oats, nuts & seeds in a large bowl
  5. Mix and stir the dates, flax seed & cinnamon
  6. Combine the melted coconut oil, honey, almond butter and vanilla in a microwave safe bowl or measuring cup
  7. Microwave for 30 seconds warm the mixture
  8. Stir to combine
  9. Pour mixture over the oat mixture and stir to combine all ingredients
  10. Spread the mixture in the baking dish and bake for 20 minute, or until bars are lightly golden on top
  11. Cool completely in pan, at least an hour
  12. Cut bars into desired size (I cut 24)
  13. Serve and enjoy!
Notes
  1. *Only toast if the seeds are raw. I didn’t toast the sunflower or pumpkin.
  2. You can use any combination of nuts and seeds you have
beta
calories
54
fat
5g
protein
1g
carbs
2g
more
https://www.newsforchews.com/
Stay hungry…

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