A Nut-Free Snack Everyone Can Enjoy!
Many granola bars have nuts or nut butters which becomes problematic for kids to bring to school. By making your own nut-free granola bars, you are sure they are safe for school and you can control all the ingredients including the sugar content.
Our Nut-Free Granola Bar contains a variety of seeds. We love seeds because they are nutrient-dense since they contain all the necessary elements to develop into a complex plants. They are high in fibre, healthy fats, and rich in certain vitamins and minerals. Flax seeds and sesame seeds are both great sources of lignans, a phytoestrogen that can help with hormonal balance. Pumpkin seeds and sunflower seeds both contain phytosterols which can help lower cholesterol levels. (1)
Whenever you make these Nut-Free Granola Bars, double the recipe and freeze them so you have a go-to healthy snack whenever cravings hit.
Makes approx. 10 bars
Prep time: 15 minutes
Cook time: 15 minutes
What you need:
- 1/3 cup sesame seeds
- 1/2 cup pumpkin seeds
- 1/2 cup sunflower seeds
- 1/4 cup ground flax seeds
- 1/4 cup dried unsweetened cranberries
- 1/4 tsp sea salt
- 1/4 cup raw honey
- 1/4 cup Sunbutter*
*Sunbutter is a sunflower-based butter that taste similar to peanut butter.
What you do:
- Preheat oven at 350C. Line a small square pan with parchment paper and grease with some coconut oil.
- Dry-roast the sesame, pumpkin and sunflower seeds in a large pan on low-medium heat for about 5 minutes. Stir regularly and remove when lightly browned or lightly toasted.
- Transfer to a large bowl and add the ground flaxseed, cranberries, and salt. Mix well. Add the honey and Sunbutter. Stir until all ingredients are evenly mixed.
- Transfer to your greased pan and press down using a flat spatula. Bake in 350C oven for 15 minutes.
- Let cool completely before cutting into bars. Use the parchment paper to lift out of the pan, then use a very sharp knife to cut into bars.
- Store in the fridge or freezer until ready to eat.
Bon appétit!
Substitution tips (if nuts are permitted):
- Replace 1/4 cup of pumpkin seed + 1/4 cup of sunflower seed with 1/2 cup of chopped pecans.
- Replace the cranberries with dried cherries, raisins, or chopped dates.
- Replace the Sunbutter with almond butter.
References:
-
Robertson, R. (n.d.). 6 Super Healthy Seeds You Should Eat. https://www.healthline.com/nutrition/6-healthiest-seeds
