By: Jodi Sussner, Director of Personal Training


These bars are perfect when you need a little sweet, salty, crunchy and healthy snack! They are easy to experiment with too! Play around with different combinations of nuts, seeds and dried fruits to get the exact taste you are in the mood for.

 

Ingredients:

 

2 cups Nuts – Personally, I like to use roasted because you end up with a more flavorful and crunchy bar.  But, you can also use raw nuts.  If you using raw, be sure to add ½ tsp of salt to your mixture.

 

For the pictured recipe:

1 cup of roasted, salted and shelled pistachios

1 cup roasted, salted almonds

 

1 cup Seeds – Examples include: sesame seeds, pumpkin seeds, buckwheat groats (also called kasha), or sunflower seeds

 

For the pictured recipe:

½ cup – raw pumpkin seeds

½ cup – raw buckwheat groats

 

1 cup Dried Fruit – Examples include: craisins, raisins, unsweetened coconut flakes, dried apricots (dried apricots with cashew nuts is a great combination)

 

For the pictured recipe:

½ cup – craisins

½ cup – unsweetened coconut flakes

 

¼ cup – Brown Rice Syrup  If you don’t have this on hand, you can always use Corn Syrup (but, this type of syrup has a higher glycemix index and will spike blood sugar more than brown rice syrup)

 

½ tsp – Vanilla or Almond Extract

 

Ingredients:

 

1. Preheat oven to 350 degrees

2. Coarse chop the nuts. Add in seeds and toss. 

3. Coarse chop the dried fruit and add to the mixture. 

4. Combine Brown Rice Syrup and Flavor extract. 

5. Pour the liquid mixture over the nuts and mix thoroughly.  

6. Spread mixture onto a greased (nonstick cooking spray) pan.  If possible, use a pan with 1-2 inch sides. I used a deep cookie sheet. 

7. Bake at 350 degrees for 15 minutes. 

8. Remove and let cool. Cut into bars and keep them wrapped in plastic or refrigerate for storage.

 

Nutritional Value:

Makes about 18 bars

Per bar: 149cal, 15g carbs, 9g fat, 5g protein, 37mg sodium, 6g sugar

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