Nut-free Granola Bars
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
When it comes to food, the whole C’est La Vie Wellness team is on board. Some of us love to create while others enjoy testing some of our latest creations. Enjoy trying these recipes and please share pictures on your social media…and make sure to tag us! Bon appétit!