Most people like sweets. But why would you eat Snickers or Mars, or even give it to your children, if you have can make healthy and delicious fruit & nut bars yourself?
I love Coral Club energy bars, but this time I decided to make one myself.
Ingredients
There’s no strict guidelines here. Do it they way you like most, but make sure that it’s sticky enough to hold a form.
I used following ingredients:
Dry:
- Sunflower seeds
- Linseed / Flaxseed
- Pumpkin seeds
- Coconut flakes
- Walnuts
- Brazilian nuts
- Almonds
- Goji
- Chia seeds
- Spirulina
Wet:
- Dried apricots
- Prunes
- Raisins
- Dried mango
- Dried Pineapple
- Coconut oil
- Honey
- Date syrup
Let’s start!
First of all, let’s prepare ‘dry’ ingredients:
1. Put all ‘dry’ ingredients in a bowl: Seeds, Nuts, Coconut, Goji etc.
2. Now blend it in a food processor.
3. Blend ‘wet’ ingredients separately.
4. Mix it all together in a bowl and add some date syrup, coconut oil (melted) and honey .
5. Use your hands to thoroughly mix the ingredients.
6. Place on a baking pan, and roll / press out to your desired thickness.
7. Should look like in this picture
Now put it in the fridge, for about 8 hours. However, this time I let it sit there for just a couple of hours!
Now transfer to the cutting board.
8. Use Pizza knife to cut shapes.
9.Looks good, isn’t it!?
10. I keep these snacks in plastic container!
11. This time I made a total of 44 bars. Overall weight 2.42 lb (1.1 kg).
Tastly, quick, simple and a lot of goodies we’ve made in just under 3 hours (including 2 hours ‘sit in fridge’ time)!
What are the benefits of chosen ingredients?
- Sunflower seeds: Excellent source of vitamin E and a very good source of copper and B group vitamins. In addition, sunflower seeds are a good source of magnesium, selenium, phosphorus, manganese, vitamin B6, folic acid, and niacin.
- Linseed: Great vegetarian source of the Omega 3 essential fatty acid, Alpha-Linolenic Acid.
- Coconut: Highly nutritious and rich in fibre, vitamins C, E, B1, B3, B5 and B6 and minerals including iron, selenium, sodium, calcium, magnesium and phosphorous
- … to be continued :)
