Are you seeking a tasty and convenient way to fuel your day? Homemade nut bars might be just what you need. Offering a delightful balance of flavors and nutrients, nut bars are a great choice for any busy lifestyle. This guide will walk you through a simple and delicious recipe for a healthy nut bar packed with wholesome ingredients. Perfect for breakfast, pre/post-workout, or an energy boost during the day, your homemade nut bars will be a delicious addition to your healthy snacking
routine.
The Benefits of Nut Bars
Nut bars offer numerous health benefits. They are great sources of energy and packed with nutrition. A variety of nuts and seeds, like walnuts and sunflower seeds, provide essential fatty acids, protein, and fiber. For instance, just a handful of almonds contains about 6 grams of protein and can keep you feeling full for hours. Additionally, homemade nut bars are free from preservatives, excess sugar, and unhealthy fats often found in commercial snacks, meaning you control what you eat.
Ingredients Overview
Let’s take a closer look at the ingredients you'll need for your nut bar recipe:
Nuts and Seeds: A mix of walnuts, pistachios, sunflower seeds, pumpkin seeds, and linseed seeds adds healthy fats, protein, and fiber. For example, just 30 grams of walnuts contain 20 grams of fat, most of which is heart-healthy.
Oats: Rolled oats provide complex carbohydrates for sustained energy throughout your busy day.
Spices: Cinnamon and ginger not only add flavour but also offer health benefits, including anti-inflammatory support and from a Chinese medicine perspective add warmth to raw or dry foods as well as the aromatic flavours of nutmeg and cardamom help metabolise the denser ingredients.
Sweeteners and Fat: Coconut oil or butter combined with honey creates a wholesome alternative to processed sugars, making each bar naturally sweet and tasty.
Chocolate and Goji Berries: Dark chocolate boosts antioxidant levels, while goji berries are known for their high vitamin C content
Ingredients
1/2 cup walnuts
1/2 cup pistachios
1/4 cup crushed nuts
1/4 cup shredded coconut
1/4 cup pepita / pumpkin seeds
1/4 sunflower seeds
1/4 cup linseeds
3/4 cup oats
1 tbs psyllium
1/4 tsp salt
1/4 tsp ginger
1/4 tsp nutmeg
1/2 tsp cinnamon
1/2 tsp cardamom
1 tsp vanilla
2 tbs honey
1tbs butter
150g dark chocolate (whatever you like, dairy free, low sugar, white chocolate) I use 70-90% dark chocolate and you can also skip this part if you wish or half the amount for a thinner coat.
Step-by-Step Preparation
Step 1: Prepare Your Baking Dish
Begin by greasing a small slice tin with a little oil and lining it with baking paper. This will ensure easy removal once your nut bars are ready.
Step 2: Preheat the Oven
Preheat your oven to 150°C. This temperature is ideal for gently baking the nut bar mixture without burning the ingredients.
Step 3: Combine the Dry Ingredients
In a large mixing bowl, combine all the dry ingredients: walnuts, pistachios, crushed nuts, pumpkin seeds, sunflower seeds, linseeds, psyllium, coconut, oats, spices and a pinch of salt. Make sure you stir well to distribute them evenly.
Step 4: Melt Sweeteners and Fat
In a saucepan over low heat, gently combine honey and butter or coconut oil. Heat until melted and blended, being careful not to burn it. Once ready, add the vanilla essence to it and pour the mixture over your dry ingredients and stir thoroughly.
Step 5: Press and Bake
Spread the mixture evenly into your prepared dish. Use a glass and some baking paper to press it down firmly, which will help the bars hold together well. Bake for about 30 or so minutes. After baking, press the mixture down again for better texture as it cools.
Step 6: Add the Chocolate Layer
Once the bar has cooled, prepare the melted dark chocolate using a double boiler. Spread the melted chocolate over the nut bar mixture with a spatula and sprinkle goji berries on top for a vibrant finish.
Step 7: Set and Cut
Place the tray in the refrigerator for about 15 minutes to set the chocolate. Once set, cut the bars into equal pieces using a sharp knife. Store your nut bars in an airtight container for freshness.
Nutritional Information
Per 20-gram piece, these homemade nut bars provide:
Calories: 95.5
Protein: 2.5g
Carbohydrates: 9.3g
Healthy Fats: 6.1g
These numbers demonstrate that these nut bars are not only tasty but offer a balanced nutritional profile, making them perfect for guilt-free snacking.
Customisation Options
One of the best parts of making your own nut bars is the ability to customise them. Consider swapping in almonds or cashews, for me I am limited to which nuts I can eat due to intolerances which is why I choose walnuts and pistachios, adding different seeds, or using dried fruits such as cranberries. You can also adjust the sweetness by changing the amount of honey or you can use maple syrup to suit your taste preferences.
Storing Your Nut Bars
For optimal freshness, keep your nut bars in an airtight container in the fridge, where they can last for up to two weeks. If you want to store them longer, freeze your bars. They can maintain their deliciousness for three months when frozen.
Enjoying Healthy Snacks Anytime
Making your own nut bars can be both satisfying and beneficial for your health. Having a nutritious snack on hand can support your busy lifestyle while delighting your taste buds. This recipe is so easy and allows for personal touches to suit your tastebuds.
Don’t be afraid to experiment and create the perfect nut bar that you’ll look forward to enjoying every day!
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