Introduction: Seed, Nut and Coconut Breakfast Bars
Ready for a healthy, satiating snack that makes a good breakfast, snack or energy bar? Most importantly, it's delicious and moist, but doesn't fall apart like some no-bake bars. This version is also vegan :)
Ingredients you need:
- 1-1/2 Cups of Oats
- 1 cup of packed dates (pitted)
- 1/2 cup of almonds
- 1/2 cup of seeds (e.g. sunflower seeds and pumpkin seeds) or more nuts
- 1/2 cup of shredded coconut (either sweet or not, depending on your taste)
- 1/3 cup of natural peanut butter
- 1/4 cup of agave syrup (or honey for a non-vegan version)
- (optional) cacao nibs
- food processor
- mixing bowl
- a small baking pan
- plastic wrap or parchment paper
Approximate cooking time: 20 minutes
Makes 12 bars.
Step 1: Mix the Dry Ingredients
If your dates are on the dry side, soak them for a while in lukewarm water, then drain.
In a large mixing bowl, mix your dry ingredients evenly:
Puree your dates in the food processor until it resembles a thick paste. Some lumps are okay here. Put the puree into the dry ingredients and chop them into the dry ingredients to get rid of as many large lumps as possible. You will mix this further in the next step.
Step 2: Wet Ingredients
The "glue" of this recipe is the peanut butter and syrup.
Put the peanut butter and syrup (or honey) into a sauce pan over low heat. Stir until it is evenly mixed, warm and a little runny.
While it's heating up, line your baking pan with plastic wrap or parchment paper. Plastic wrap is a little easier.
Now pour the whole peanut butter mixture into the dry ingredients. Mix well. You can use spoons, but if you don't mind it's much easier to mix with your hands, squeezing all the ingredients together and mushing it between your fingers. Just wash them before and after!
(I couldn't take a photo of this step since my hands were covered in the gooey mix!)
Step 3: Form It!
Pour and spoon the mixture into the pan, packing it firmly and evenly. Once it looks even, fold the plastic back over top, add another layer, and press some more.
Stick it in the freezer for 20 minutes or more, then remove, and cut into 12 bars. They're filling enough that you shouldn't want to eat more than one at a time and they'll give you plenty of energy. They're also nutritious and high in fibre.