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:

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Dry:

  1. Sunflower seeds
  2. Linseed / Flaxseed
  3. Pumpkin seeds
  4. Coconut flakes
  5. Walnuts
  6. Brazilian nuts
  7. Almonds
  8. Goji
  9. Chia seeds
  10. Spirulina

Wet:

  1. Dried apricots
  2. Prunes
  3. Raisins
  4. Dried mango
  5. Dried Pineapple
  6. Coconut oil
  7. Honey
  8. 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.

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6. Place on a baking pan, and roll / press out to your desired thickness.

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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.

И нарезаем на ровные кусочки. Я использовала нож для пиццы.

8. Use Pizza knife to cut shapes.

Красивые плитки, правда?

9.Looks good, isn’t it!?

Я храню батончики в пластиковом контейнере.

10. I keep these snacks in plastic container!

В итоге, у меня получилось слепить 44 батончика. Обший вес 1100 грамм.

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?

  1. 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.
  2. Linseed: Great vegetarian source of the Omega 3 essential fatty acid, Alpha-Linolenic Acid.
  3. 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
  4. … to be continued :)