Recipe: Nuts, Feathers, Seeds and Fruit Bar
Emma Boyd, Rachael Hale-McKenna,
Nut, nib, seed and fruit bars.
A simple treat free of refined sugar, dairy, and gluten that can be mixed with nuts, seeds, and dried fruits in your pantry.
The salty soy adds a touch of indulgence.
These bars keep well in the freezer.
Yield: about 25 pieces
1 cup rolled oats
¾ cup natural almonds
½ cup chopped walnuts
1½ tablespoons tamari (or soy sauce)
2 teaspoons vegetable oil
¼ cup pumpkin seeds
3 tablespoons cocoa nibs
1 tablespoon cocoa powder
130 g (¾ cup, firmly packed) dried apricots, chopped
¼ cup chopped crystallized ginger
½ cup coconut floss
1 orange, zest and juice
⅔ cup of your favorite nut or seed butter (such as peanut, almond, or sunflower)
6 tablespoons runny honey
Heat the oven to 160°C. Line a 23cm square baking tin with baking paper.
Spread the rolled oats on a baking sheet. Mix the almonds and walnuts in a small bowl with the tamari and oil. Spread on another baking sheet. Toast both sheets in the oven for 10-15 minutes, stirring the nuts every 5 minutes until the liquid has evaporated
Remove from oven to cool.
Place rolled oats, almonds, walnuts, pumpkin seeds, cocoa nibs, cocoa powder, apricots and ginger in a food processor and blend until medium fine. Transfer to a mixing bowl then stir in the coconut and orange zest.
In a small bowl or saucepan, combine the nut butter with the orange juice and honey and heat in the microwave or heat, stirring, until smooth. Add to oat mixture and stir until combined.
Press mixture firmly into prepared pan and bake for 20 minutes or until lightly colored. Cool completely before cutting into bars.
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