Print Recipe

Super Simple Seedy Snack Bar Recipe

Ingredients

  • 1/2 cup sunflower seeds
  • 1/2 cup pumpkin seeds (pepitas)
  • 3 tbsp rice malt syrup (you could use maple or honey but they won't harden like rice malt syrup does, due to its higher glucose content)
  • 3 tbsp butter or ghee
  • 1/2 tsp ground cinnamon* (optional but fab for blood sugar stability & deliciousness!)

Instructions

  • Measure your seeds and have them ready.
  • Melt the butter and rice syrup in a medium pan until they bubble and go a little golden. About 1 minute once bubbling.
  • Add the cinnamon if you’re using and stir it in.
  • Add the seeds, turning the heat off, combining the caramel with the seeds, just roughly for a few seconds.
  • Pour the mixture out onto baking / parchment paper and press into a rectangular shape with your hands. The seeds should be as tightly packed in as possible, so that they stick when they cool.
  • Refrigerate to set for 30 minutes.
  • Cut bars, or break bits off and I challenge you not to think 'WOW. That was actually really easy!' You can also check out a delicious Coconut & Cranberry variation here.

Notes

KITCHEN AND ALLERGY NOTES
The 1 cup of seed mix ratio is totally flexible. You could add a few chias, toasted sesame seeds, do just sunflower seeds… just beware sesame seeds for nut free zones though, as peanut allergy sufferers can sometimes be allergic to sesame as well!
If you’re allergic or don’t eat butter or ghee, you could use coconut oil, but it doesn’t create as adhesive a caramel. Still delicious though and great little ‘cluster’ vibe, so it would be fab for a trail mix container.
If you want a more brittle texture with no ‘chew’, take your caramel a little further by another half minute or so on the stove top. This makes a delicious crunchy breakky topping if you break the cooled down bits up over yoghurt.
Finally, I always activate nuts and seeds when I can - batching is great because you can then do it every couple of months. It removes the anti nutrients that are present in them in their raw state, and makes all their goodies available to our bodies. Got to be a good thing, right? So it's exactly the same as activating almonds, for activating seeds, and you can check that out here. It's actually 3 minutes work, despite the '24 hour process' - Don't be scared off by that and think of the positives!