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“Clean Out the Cupboard” Grain-Free Granola Bars

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Grain Free Nut, Seed and Coconut Granola Bars

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So many little bags and jars of nuts and seeds and dried fruits in the cupboard! Every so often I need to do a clean out and came up with this “recipe” to utilize all those healthy, tasty nibbles. These bars provide a good energy boost and can satisfy the sweet tooth after a savory meal. Using a variety of nuts and seeds will provide a diversity of nutrients, minerals and vitamins.

Further Food Commentary:

This granola is a rich source of satiating, healthy fats. Coconut used to get a bad rap for being full of saturated fats, but its fat content is primarily medium-chain triglycerides, a fat that is digested and absorbed differently than other fats in our diet. This makes it a cleaner, quicker energy source. Nuts are full of beneficial omega-3s. Shredded coconut is also a good source of iron. Maple syrup is full of minerals that are lacking in refined sugars. These are a-little-goes-a-long-way morsels. Adding hemp protein will boost the protein and add even more satiety and long-lasting energy.

By Casey Giltner, Nutritionist

“Clean Out the Cupboard” Grain-Free Granola Bars

Stars ( Reviews)

  • Prep Time:10 mins
  • Cook Time:15-25 mins (plus resting time)
  • Servings: 12

Ingredients

4 cups assorted nuts and seeds (e.g. walnuts, pecans, almonds, pistachios, sunflower seeds, sesame seeds, chia seeds)

1 cup coconut flakes (raw, unsweetened)

½ cup maple syrup

¼ cup coconut oil

1 teaspoon vanilla

1-2 teaspoons spices (e.g. mix of cinnamon, clove, nutmeg, allspice)

½ teaspoon sea salt

1 cup dried fruit (unsulfured and unsweetened, chopped)

1-2 teaspoons bee pollen, maca powder, or hemp protein powder (optional)

Instructions

  1. Preheat oven to 300° F and line a baking sheet with parchment.
  2. In food processor, pulse 1 cup of the nuts or seeds until finely ground.
  3. In small saucepan, combine syrup, coconut oil, vanilla, spices and salt, and heat until coconut oil melts.
  4. In a large bowl, combine ground nuts and remaining 4 cups of nuts/seeds/coconut with dried fruit.
  5. Add warmed syrup mixture to nut mix and stir well.
  6. Pour onto baking sheet and distribute into an even layer.
  7. Bake for 10 minutes, stir, then bake an additional 5-10 minutes, until nicely browned.
  8. Remove from oven and using back of spoon or spatula, press mixture together,
    then let sit for 15 minutes without touching to allow a solid sheet to form.
  9. Cut desired sizes and store in an airtight container.
Preheat oven to 300° F and line a baking sheet with parchment. In food processor, pulse 1 cup of the nuts or seeds until finely ground. In small saucepan, combine syrup, coconut oil, vanilla, spices and salt, and heat until coconut oil melts. In a large bowl, combine ground nuts and remaining 4 cups of nuts/seeds/coconut with dried fruit. Add warmed syrup mixture to nut mix and stir well. Pour onto baking sheet and distribute into an even layer. Bake for 10 minutes, stir, then bake an additional 5-10 minutes, until nicely browned. Remove from oven and using back of spoon or spatula, press mixture together, then let sit for 15 minutes without touching to allow a solid sheet to form. Cut desired sizes and store in an airtight container.

Nutrition Information

Per Serving:  Calories: 387; Total Fat: 30g; Saturated Fat: 7g; Monounsaturated Fat: 15g; Polyunsaturated Fat: 5g; Cholesterol: 0mg; Sodium: 195mg; Potassium: 363mg; Carbohydrate: 26g; Fiber: 4g; Sugar: 12g; Protein: 1g

Nutrition Bonus: Iron:18%

 

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3 thoughts on ““Clean Out the Cupboard” Grain-Free Granola Bars”

  1. Pingback: Ruksis780

  2. Pingback: 6 Easy Spring Clean-Out-Your-Pantry Recipes – Huffington Post | LatestHealthNews.xyz

  3. Kristen

    Love this idea! I can’t think of a better way to get rid of the those nuts and seeds but to put them in a wholesome, power snack!

    Reply ↓

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