This variation stems from my Super Seedy Snack Bar. So easy. You can find that here!
This is an easy, nutritious snack to make in batches, ready for a busy person’s day. I wanted to prove that we could do gluten and sugar free without the festival of additives that manufacturers use, when they do gluten or sugar free snacks. Parents struggle with the ‘nut free zone’ restrictions, and the parents of allergic kids struggle equally! So voila, something that most everyone can enjoy! Those without nut allergies can swap that 100g of seeds or a portion of the 100g, for finely chopped activated almonds, brazil nuts, walnuts… whatever you like!
When you make them, be sure to share your efforts on Facebook with all of us!
Real Food. Happy Bodies.
Easy Cranberry Coconut Snack Bar Recipe
Servings: 8 snack bars
Ingredients
- 100 g mix of pumpkin & sunflower seeds*
- 1 1/2 tbsp rice malt syrup (available at your nearest health food store or in Australia, Coles stocks it.)
- 20 g butter
- 15 g dried cranberries*
- 2 tbsp shredded coconut (toasted dry in a pan for a couple of minutes makes it even more delicious)
- 1/2 tsp teaspoon cinnamon (optional)
Instructions
- Melt your butter
- Add your rice syrup
- Let this bubble up for 1 minute on medium heat. No more, or it will become too brittle
- Turn off the heat
- Add seeds, coconut and chopped cranberries
- Pour it out onto unbleached baking sheet and press into a square, about 1 cm high
- Pop in fridge for just 20 minutes to set. Take out. Cut into 8 bars and store in a jar for up to a fortnight – as if they’ll last that long!
Notes
Kitchen Notes
*If you have the chance to plan, soak the seeds for 12 hours in a bowl of water with a heaped teaspoon of salt (i do a couple of big packets at a time so there’s plenty in my pantry for a few weeks)and then bake in a 90 degree Celsius oven all day (you won’t need to be home. they honestly will not burn and if you’re really worried, stick a fork in the oven to keep it ajar and at an even lower temperature) Soaking just means you get way more of the nutrients in the seed and no enzyme inhibitors, who are the little nasties that make nuts, seeds and legumes counter-nourishing. It also gives a fab crisp texture which translates deliciously in the end resulting snack bars.
*Watch for added sugar and / or sunflower oil to dried cranberries. I get mine direct from my health food store. A couple of fab brands.
* Fructose free? If you avoid fructose, omit the cranberries, and up your coconut by another heaped tablespoon. Simple.
* Chocolate fan? Swap the cranberry for dates and add a 1/2 teaspoon of cocoa to the rice syrup and butter, before mixing through the seeds. Amazing!
Comments 6
I just wanted to let you know what a great web-site you have and I enjoy reading it. Keep up the great work. I have made your snack bars and they are delicious. (pics to come) Thank You, for expanding your knowledge to the sisters around the world. I know I am truly grateful for healthy living.
Have a wonderful day Alexx.
Sincerely Bettyjo Privett
Wedding Cake Designer, Kuna,Idaho
Author
Hi Betty, thanks so much for stopping my to take the time and leave such lovely feed back. Please do send me pics – I love to instagram them / facebook them to motivate others to get making their own, non processed food snacks! Have a beautiful Easter weekend, Alexx.
Hi Alexx, have just been lead to your site thru a discussion forum on the Cyndi O’Meara HCG Protocol (of which I am only into week 2 of) – someone had a link to your Crunchy Anzac Ish Biscuits. So cannot wait to finish so that I can start making some of your divine recipes, they look amazing !! Belinda 🙂
Author
Hi Belinda,
Thanks so much and please drop back to let me know what you tried and how you liked it! Have a great weekend 🙂
These are delicious!! I made these for Christmas gifts, and gave since been making them for my family. I didn’t have enough seeds recently so substituted half with oats. And added a dash of tahini. Very yummy!
Author
So glad you love them and what perfect gifts x