These nutritious, low-carbohydrate nutty seed bars are ideal fuel stops for a busy lifestyle.
The nuts and seeds provide a rich source of protein, omega-3 fatty acids, vitamins and minerals. The recipe also contains coconut oil. Coconut oil is high in saturated fat, but it differs from other fats because it contains medium-chain triglycerides which burn very much like carbohydrates, providing instant energy. Other fats like butter contain long-chain fatty acids which burn more slowly and are deposited as fat.
That said, as with all foods, you should eat these bars in moderation.
I use a 15 x 25 cm baking dish to make my bars. It doesn’t really matter what type of dish you use as these bars are not baked in the oven.
To toast the sunflower and pumpkin seeds, place them on a baking sheet in the oven at 180 degrees Celcius (350 degrees Fahrenheit) for 10 minutes keeping a close eye that they don’t burn.
I make my own nut butter, but you can also buy them from the health food store or the health food section of larger supermarkets – just make sure that the ingredient list has as few ingredients as possible. Many commercial nut butters are loaded with salt, sugar and chemical preservatives.
This is a basic recipe but you can mix it up a bit by changing the 240g seeds for 240g of any other nuts and seeds that you fancy. And if you’re being very good to yourself you can add a thin layer of dark chocolate to the top… but only if you think you deserve it!
- 120g sunflower seeds, toasted
- 120g pumpkin seeds, toasted
- 60g shredded coconut
- 60g ground flaxseed
- 60g almond butter (or other nut butter)
- 110g extra virgin coconut oil, melted
- 1/2 tsp. vanilla bean paste
- 1 tsp. honey
- 1/2 tsp. xanthan gum
- Line the bottom of your tin with parchment or greaseproof paper.
- In a food processor, blitz the seeds. You can leave them quite coarse or grind them until they are a fine meal. The decision is yours.
- Transfer your seed mixture to a bowl. Add the shredded coconut, flaxseed, melted coconut oil, almond butter, honey, vanilla bean paste and xanthan gum and mix thoroughly.
- Press this mixture firmly into your prepared baking dish.
- Chill in the fridge and cut into bars when set.
FYI, this nutty seed bar mixture would make an ideal and healthier alternative to the traditional biscuit cheesecake base!
I store my bars in the fridge because coconut oil has a very low melting point and on warmer days the bars become crumbly at room temperature.