Posts Tagged ‘nuts’

Good coaches bring treats

In Recipes on October 10, 2011 at 12:27 PM

or at least I did on Saturday. Since then no less than 10 people have asked me or texted me for the recipe. Some folks even want to buy them from me! Love that. And, they’re super easy to make.

I hobbled together the recipe but you can make all kinds of adjustments and I’m sure they’ll be just as good. I borrowed mostly from The Nourished Gourmet but the ones I had in mind originally had peanuts and sesame seeds in them so the next batch will have sesame seeds for sure. I also added dark choc chips (70% cocoa) to half the second batch. YUM. Slivered dried cherries would be amazing too or even unsweetened shredded coconut.

Here goes:

Seed and Nut Bars

Preheat oven to 350 degrees and grease (with coconut oil) a 9 x 13 casserole dish. Grind the following nuts into a coarse nut flour. Don’t let it turn into nut butter!

  • 1/2 cup cashews *if you don’t do cashews sub walnuts
  • 1 cup of pumpkin seeds
  • 1 cup of almonds

Put into a medium size bowl and stir in the following.

  • 1/2 cup pf pumpkin seeds
  • 1/2 cup sunflower seeds
  • 1/2 teaspoon salt
  • 1 teaspoon cinnamon

Melt in a small saucepan:

  • 1/2 cup of honey (I used 1/4 cup raw honey, 1/4 cup coconut sugar)
  • 1/4 cup high quality coconut oil

Pour honey/oil over the nut mixture and stir until everything is evenly coated with it. Press evenly into the prepared casserole dish and bake for 18-20 minutes, or until it is lightly browned on top. I like it cooked 20 or longer – I liked the browned edges :)

Allow to cool for 20 minutes, then very gently cut and remove bars and allow to cool on a plate. They will be crumbly but you can smoosh them back together. I liked to cut out the edge pieces and then just cut the ones in the middle but leave them in the dish to cool.


Check out the breakdown of coconut sugar if you have a minute or two.