Nutritious Coconut and Seed Bars

Nutritious Coconut and Seed Bars

Our loyal long-time Spread the Light contributor, Chef Kate McAloon, cooks with joy to transform everyday food into a nourishing feast for the senses. This yummy health bar is perfect for breakfast on the go or a quick snack to refuel, and packed with nutrient-dense whole foods for delicious vitality.

Nutritious Coconut and Seed Bars

These tasty bars are loaded with good-for-you ingredients. They are the perfect treat for school lunches or after-school snacks, and they’re also great to take to work. They offer something for the whole family.

If you are pressed for time in the morning crumble a bar in a bowl top with yogurt and a little fresh fruit and you’ll have a healthy breakfast in no time.

The ingredient list may look a little long, but don’t let that scare you; these bars are really easy to make and worth the effort!

NOTE: You can use a nut butter/spread (like almond, peanut or macadamia) in place of the seed spread if you are not nut-sensitive, adding 1 cup of chopped nuts too if you choose. I really love to add coconut butter/spread in these bars which you can find in a health food store. Try adding dark chocolate (70% naturally sweetened) chunks for an extra special treat or perhaps cacao nibs.

Recipe

MAKES 12–16 bars
PREP TIME 15 minutes
COOKING TIME 25–30 minutes

Dry Ingredients

  • ½ cup (125ml) melted coconut oil, ghee or butter
  • ¼ cup pumpkin seed butter/spread or coconut butter/spread
  • ½ cup (100gm) coconut sugar
  • ¾ cup (185ml) honey, coconut syrup, or maple syrup
  • ¼ tsp sea salt
  • 2 cups oats (or gluten-free oats)
  • 3 tbsp coconut flour, teff flour, or gluten-free flour
  • ½ cup (40gm) shredded or desiccated coconut (reserve 2 tbsp)
  • ½ cup sunflower seeds (reserve ¼ cup for topping)
  • ½ cup pumpkin seeds (reserve ¼ cup for topping)
  • ½ cup sesame seeds (reserve 2 tbsp for topping)
  • 2 tbsp honey or coconut syrup (for drizzling over bars)

Optional Additions

  • 1 – 2 drops culinary cinnamon bark oil
  • 2 tbsp chia seeds
  • ¼ cup goji berries, raisins, or dried mulberries
  • ¼ cup vanilla or plain protein powder of choice

Method

1.     Preheat oven to 320ºF/160ºC and line a medium baking pan with baking paper. Generously rub coconut oil on the paper and set aside.

2.     In a medium to large saucepan combine the coconut oil, coconut butter, coconut sugar, honey, and salt. Cook on low heat while stirring for approx. 3 minutes until the ingredients have melted and dissolved. Remove from heat.

3.     Add the rest of the ingredients and Optional Additions if chosen and mix thoroughly.

4.     Spread the mixture into the prepared baking pan and smooth the top.

5.     Then sprinkle the remaining seeds over the mixture and drizzle 2 tablespoons of honey or coconut syrup on top.

6.      Bake for 20–30 minutes until golden brown around the edges and the middle is semi-set. (Check after 15 minutes to see if the top is browning too quickly and cover with baking paper if needed). 

7.     Remove from oven and cool completely in the pan. Lift out of pan by pulling up on the baking paper. Then transfer to a chopping board and cut into desired sized pieces and remove the baking paper.

8.     They will keep in an airtight container or wrapped in baking paper then foil for a few days. You can also freeze the bars for up to 1 month.

Chef Kate McAloon is the author of ‘The Flavour of Joy’ cookbook. Containing stories to inspire, amuse and uplift as well as delicious, healthy recipes you’ll love.

Kate uses local organic and sustainable ingredients in her tasty and nutritious recipes, also including superfoods and medicinal herbs in her dishes to create healthy and nourishing food for the body, mind, and spirit.

Chef Kate’s natural talent for creating healthy food with amazing flavors has made her a favorite among some of the world’s most well-known celebrities including, Dwayne ‘The Rock’ Johnson, Gwyneth Paltrow, Orlando Bloom, Kate Capshaw and Steven Spielberg, Miranda Kerr, Sheryl Crow, Megan Mullally and Nick Offerman, Courteney Cox, Patricia and David Arquette,  Meg Ryan and Carla Gugino, to name a few.

theflavourofjoy.com

10
0 Comments

Leave a Reply

Your email address will not be published. Required fields are marked *