When we travel, I make sure to pack healthy snacks for the road so we are less likely to dine and snack on roadside fast food. Nuts and seeds are great energy food and portable. I made these easy, nutrient packed bars while on vacation. I brought all the ingredients and assembled them in less than 10 minutes.
You can purchase high quality seeds from Wilderness Family Naturals, they sell soaked and dried pumpkin & sunflower seeds so you don’t have to. Living Nuts is another place you can buy raw, soaked and dehydrated nuts that make great snacks on their own.
I soak and dehydrate my own organic almonds and grind them in my Magic Bullet for quick ground nuts. Everyone in my family loved these bars and they hardly lasted a day. They are perfect for lunches and healthy snacks on the go. You could add 1-2 drops of cinnamon bark oil to give them a little spice. I got this delicious recipe from KC’s Kafe email newsletter, always packed with healthy, kid friendly, easy recipes that my family loves. We’ve also made the caramel sauce to dip apples – a great alternative to the sugar loaded versions from the store.
Ingredients
- 1 C Raw, organic pumpkin seeds
- 1 1/2 C Raw cashew or other nut flour (ground nuts)
- 1/2 C Raw, organic sunflower seeds (or other seeds of choice)
- 2/3 C Coconut flour, organic
- 1 C Almond butter, organic
- 1 C Organic Caramel Sauce (see recipe below)
- 1 T Coconut palm sugar, organic
- Organic Caramel Sauce
- 1/4 C Butter, organic
- 1 1/2 C Coconut palm sugar, organic
- 1 generous T Coconut Cream, organic
Instructions
- Caramel Sauce Melt coconut sap and butter in a saucepan, stir constantly until caramel forms.
- Prepare a 9x13-inch pan by coating sides and bottom with softened butter.
- Mix all ingredients together in a 2-quart bowl.
- Add 1 C of caramel sauce while still warm.
- Thoroughly combine all ingredients.
- Press into pan and cool. You can put pan in refrigerator to speed up cooling process.
- Cut bars after cooled.
- Garnish with extra caramel sauce and cacao nibs.
Cooking Directions
Melt coconut sap and butter in a saucepan, stir constantly until caramel forms
Stir together nuts, seeds, coconut flour and sap
Mix together caramel sauce, dry ingredients and nut butters, press in 9×13 pan
Recipe adapted from the kitchen files of
K.C.’s Kafe©
Like the concept of the recipe but can you tell me if coconut cream is the same as the solidified oil. I live in the UK (not sure where you are from) and I have checked on the internet but cant find any places that sell coconut cream. Would be grateful if you could answer this question because being gluten free I have real problems finding suitable nutritious snacks that are not based on rubbish. Thanks Chris
Great question Chris Coconut cream is not the same as solidified coconut oil. It is the cream from the coconut milk and is a suitable replacement for heavy whipping cream in homemade ice creams, hot chocolate, curries and any recipe calling for milk or cream. In this recipe it makes a rich, but healthy creamy caramel sauce. I get my coconut cream in 8,45 oz. aseptic packaging from http://www.wildernessfamilynaturals.com. It can be stored at room temperature until the package is opened. They do ship to the UK!
I actually ate that particular piece on the picture and it was as delicious as it looked!
This looks so delicious! Thanks for posting at #sustainablesunday
:). Thanks for stopping by Katy!
Can I skip cocount flour and use some other nut flour instead? I’m not a big fan of coconut flavor.
I really want to make those bars! They look tasty!