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Nut Bars

Ingredients

  • 170 g activated raw almonds
  • 170 g raw cashews
  • 65 g shredded coconut
  • 1 cup pumpkin seeds
  • 50 g sunflower seeds
  • 3 tablespoons coconut oil
  • 1 teaspoon vanilla essence
  • pinch of celtic sea salt
  • 1 teaspoon ground cinnamon
  • 2/3 cup raw honey
  • 1 cup dark chocolate bits (optional, go for soy free), my favourite are Enjoy Life Dark Chocolate Morsels

Overview

  • Preparation time 5 min
  • Cooking time 20-25 min
  • Makes approximately 24 4×6 cm bars

Method

  1. Preheat oven to 150ºC for a fan forced oven.
  2. Line a 20×24 cm baking pan (a brownie pan in the US and a lamington pan in Oz) with unbleached baking paper. A useful tip is to scrunch the paper into a ball with a bit of water splashed on in.  Then stretch it back out and press down into the pan.
  3. Combine the dry ingredients (except the chocolate bits) In the thermomix and mix speed 5, 2 seconds or use the pulse function 2-3 times until desired texture is reached. You can use any food processor for this or place all the ingredients in a calico bag and bash with a rolling pin.
  4. Add the honey and coconut oil to a glass jug and microwave for 20 s or warm gently on the stove for about a minute. Until just melted.
  5. Add the honey/coconut oil mix to the thermomix and mix on speed 5 for 3 seconds on reverse. Or mix it all in a bowl.
  6. Allow to cool slightly, then add the chocolate bits if using. If not, skip this step. Mix on speed 5, 2 seconds on reverse.  Or mix in by hand.
  7. Tip onto your lined baking pan and spread out to an even thickness.
  8. Bake in oven for 20-25 minutes until lightly golden brown. Remove from the oven and allow to cool completely before lifting out of the pan.
  9. When cool, cut into bars. Use a large knife and start in the middle and work out.  You can choose your desired size.  I find a bar about 4×6 cm is more than enough.  Store in airtight container in the freezer but separate layers with baking paper.  They keep for ages in the freezer.  You can also store unfrozen but this makes a lot of bars so they will soften with storage.

Tracie is a certified Health and Wellness Coach, Member of the Institute of Complimentary Therapists, holds a Bachelor of Engineering in Chemical Engineering and has spent over 20 years driving change at all organizational levels in the corporate space, with small businesses and more recently with individuals looking to live a thriving, fulfilling life.