Recipe

Seed and nut bars

The healthy way to snack.

  • 45 mins preparation
  • Makes 24
  • Print
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Ingredients

  • ½ cup (80g) almonds kernels (natural almonds), chopped coarsely
  • ½ cup (50g) walnuts, quartered
  • ¼ cup (40g) white sesame seeds
  • ¼ cup (50g) pepitas (pumpkin seed kernels)
  • ¼ cup (35g) sunflower seeds
  • ¾ cup (210g) crunchy peanut butter (see tips)
  • 2/3 cup (160ml) rice malt syrup
  • 2 cups (40g) puffed millet
  • 2 tablespoons white chia seeds
  • 2 tablespoons flaxseeds (linseeds)

Method

  • 1
    Preheat oven to 180°C/350°F. Grease a 20cm x 30cm (8-inch x 12-inch) slice pan. Line base and two opposite sides with baking paper, extending the paper 5cm (2 inches) over sides.
  • 2
    Place almonds, walnuts, sesame seeds, pepitas and sunflower seeds on a large oven tray in a single layer. Bake 10 minutes or until browned lightly and fragrant. Transfer to a large heatproof bowl.
  • 3
    Meanwhile, stir peanut butter and rice malt syrup in a small saucepan over low heat until combined.
  • 4
    Add syrup mixture to nut mixture with puffed millet, chia seeds and flaxseeds; stir until well combined.
    Press mixture firmly into pan. Refrigerate for 4 hours or overnight.
  • 5
    Remove slice from pan; cut into 24 bars.
  • 6
    Choc-chip Stir 50g (1½oz) chopped sugar-free dark chocolate into mixture before pressing into pan. Drizzle top with 50g (1½oz) melted sugar-free dark chocolate.
  • 7
    Coconut Omit the pepitas and sunflower seeds
    and add ¾ cup (60g) shredded unsweetened coconut. Sprinkle the top with ¼ cup (20g) toasted shredded unsweetened coconut.

Notes

On cooling, the peanut butter mixture becomes firm and starts to set. You may need to use your hands when incorporating into the other ingredients. When adding chocolate in the choc-chip variation ensure peanut butter mixture is cool otherwise the chocolate will melt.

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