Snack time Energy Bars

breakfast bar

These are great for a grab and go breakfast or a snack in your child’s lunch or any time of the day!  If you eat them the way we do, you may want to double this recipe.

 

Ingredients

  • 1 c. almond flour
  • ¼ t. sea salt
  • ¼ c. coconut oil melted
  • 2 T. honey
  • 1 T. water
  • 1 t. vanilla extract
  • ½ c. unsweetened shredded coconut
  • ½ c. raw pumpkin seeds
  • ½ c. raw sunflower seeds
  • ¼ c. raw slivered almonds
  • ¼ c. raisins or cranberries (or omit and add in more nuts/seeds such as hemp or chia or flax) or add in some dark chocolate

You can be creative with this recipe-try next time with flax seed, chia seeds or hemp seeds.  (Hemp seeds are also a great protein source)  You can try adding in some coconut flour and reduce the amount of almond flour too but don’t use too much coconut flour as this can make the bars crumbly-substitute only ¼ c. or less.  For a sweeter treat, add in dark chocolate (70% cocoa or higher)

Directions

  1. In a food processor combine almond flour and salt; pulse in coconut oil, honey ,water and vanilla
  2. Pulse in coconut, seeds, almond slivers and raisins
  3. Press dough into 8×8 inch pan wetting your hands with water to pat down.
  4. Bake at 350 for 20 minutes
  5. Cool bars for 2 hours and serve.

 

Nutrient Benefits of several ingredients

Coconut oil:  It contains medium chain triglycerides which are a quick source of energy.  It also contains lauric acid and monolaurin which can kill bacteria, viruses and fungi.  They have been shown to be effective against yeast issues such as candida.  Use organic virgin coconut oil for your baking and cooking needs versus refined coconut oil. 

Almonds:  One ounce contains 6 grams of protein.  Choose raw almonds to snack on versus blanched (skin removed) since the powerful antioxidants in almonds are mostly concentrated in the skin.  Almonds are among one of the world’s best sources of vitamin E which is useful for maintaining youthful and healthy skin.  They are very high in magnesium and low magnesium levels are linked to high blood pressure. 

Sunflower Seeds: They are a rich source of vitamin B-1 and vitamin E.  They contain antioxidants, trace minerals and other vitamins that can help to reduce oxidative stress.  Those with hypothyroidism are often deficient in selenium which sunflower seeds are an excellent source of!  A diet high in nuts and seeds is shown to balance blood sugar levels. 

Karen Brennan, MSW, CNC, and owner of Tru Foods Nutrition Services LLC believes in food first for restoring body and mind balance.  For list of her services and more nutrition information, visit her website at www.trufoodsnutrition.com