Whether it’s a snack for you, something for your kids’ lunch, or a delicious treat for guests at a party – these bars are a hit! Complete with omega 3 & 6, calcium, magnesium, zinc, and other trace vitamins and minerals – these bars pack a great nutritional punch! They are easy to make up on a Sunday night, and the kids will have fun helping you with the super-easy prep. Note: This makes a large batch so that you can snack during the school/work week and freeze some for the next too.
Peanut/Nut-Free Energy Bars (& PeaNUTTY Energy Bars)
Ingredients:
- 3 cups raw pumpkin seeds (pepitas)
- 3 cups packed shredded coconut
- 10 dates
- 4 Tbsp chia seeds
- 1 cup WOW butter (or nut-free butter of your choice)
- 1/4 cup maple syrup
- 1/4* cup water (*with an additional 1/4 cup held back and added as needed during processing)
- 3 tsp vanilla bean powder
- 3 tsp lucuma powder or goji berry powder (optional for added nutrients & flavour)
- 1/2 tsp pink himalayan salt
Topping:
- 1 tsp cacao powder
- 1 tsp goji berry powder
- 1/2 tsp spirulina
- 2 tsp maple syrup
- 1 Tbsp shredded coconut
You will need a 12 cup food processor, a spatula, one 9 x 13 pyrex dish, one 9 x 9 pyrex dish, some parchment (or wax) paper, and a ziplock sandwich bag.
Method:
Combine all dry ingredients in a 12 cup food processor and process until broken down but not entirely smooth (you’ll want some texture). Add in dates, WOW butter, maple syrup, and 1/4 cup water. Process until mixture reaches a dough-like texture (adding in remaining 1/4 cup water only as needed) but still with seed pieces visible. Press dough into parchment lined pyrex dishes (both 9 x 13 AND 9 x 9), using a spatula to make the top smooth. Your dough should be about 3/8 inch to 1/2 inch in height.
Then, in a ziplock sandwich bag (kids love this part) combine cacao powder, goji berry powder, and spirulina. Seal bag and shake powders until well combined. Add in 2 tsp maple syrup, seal, and mix powder and syrup into a paste. Cut the corner of the bag to drizzle contents over the top of your mixture, and sprinkle top with shredded coconut. Set mixture in the refrigerator overnight for smooth cutting of 1 x 2 inch sized bars in the morning. (If you are short on time, 20 minutes in the deep freeze should do). Bars will last 5 days in the fridge. To freeze bars for later use: cut into bars and place into large ziplock bag, seal, and freeze for up to 6 months in the deep freeze. (HA! Like they will last THAT long…)
PeaNUTTY Energy Bars:
Use 3 cups of Pecans in place of pumpkin seeds, and 1 cup all natural smooth peanut butter in place of WOW butter. You will also not likely need the additional 1/4 cup of water for the mixing. Prepare as other bars are noted above. Mmm!
Variations: Get creative! Add in chopped dried fruit, dark chocolate chips, or candied ginger, the possibilities are endless!
