Course: Energy/Protein Bars
Nut & Seed Choco Crunch Bars shared by HolFit
Source: My Own Kitch
- 1 cup raw almonds
- 1/2 cup raw sunflower seeds
- 1/4 cup chia seeds
- 1/2 cup raw pumpkin seeds
- 2 cup rolled oats (be sure to purchase gluten-free if you have a sensitivity)
- 1/2 cup coconut flakes (unsweetened)
- 1/2 cup organic brown rice syrup
- 1/4 tsp organic vanilla extract
- 2/3 cup sunflower seed butter
- 1/2 tsp pink Himalayan or Celtic sea salt
- 1 tbsp coconut oil
- Chocolate Topping:
- 1 cup chocolate chips
- 1/4 cup almond or coconut milk
To prep for making these bars, it's best to soak your nuts and seeds in a bowl of water for a few hours before making them. This will make more digestible by breaking down the enzyme inhibitors. Be sure to rinse them well after soaking and press dry.
First, grease bottom and sides of a med/lrg glass dish with coconut oil and set aside.
On a parchment-lined cookie sheet, spread out your seeds (except for chia), almonds, coconut and oats. Toast them in an oven preheated to 325°F for about 5-7 minutes.
Remove and transfer to your food processor. Add salt and pulse until just broken up. Transfer to a large glass bowl and add in chia seeds.
In a medium saucepan, pour in your brown rice syrup, vanilla extract and Sunflower Seed Butter and stir over high heat until mixture starts to boil. Once it has reached a boil, remove from heat and immediately pour into your bowl of dry goods and mix well.
Transfer mixture to your large dish and press down firmly with spatula to make it compact & even.
Now it's time to make your chocolate covering! Melt 1 cup of chocolate chips with 1/4 cup of almond or coconut milk on the stove and stir constantly until it all melts together. Pour over your bar mixture and pop in the fridge for at least 10 min before cutting up & serving
*Substitutions: you can swap raw honey for the brown rice syrup. Maple or agave will not provide enough stick factor.
you can swap natural peanut butter or almond butter for the sunflower seed butter. (be mindful of peanut allergies if making for school snacks)
you can swap out the type of seeds/nuts you use but keep the proportions the same.
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