There are any number of raw bars out there and this is but another drop in the great ocean of recipe healthiness you can find online. I’m gonna back myself on this one though, this is one of my favourite snacks to have kicking about in the fridge for keeping those blood sugar ebbs a-flowing. Problem being that I eat this in a matter of days which is not really the point. But hey, if I’m gonna snack (and this girl’s gotta snack) I’m feeling okay about this being my vice.
There’s something extremely addictive about these nutty little morsels. You can easily tweak the recipe depending on what you have in the pantry – just keep the seed/nut volumes in line with the recipe and get your creative-on. One of my favourite combos is the slightly simpler combination of sunflower, cashews, sesame and chia (100g/100g/50g/20g respectively). You could also substitute honey for the brown rice syrup if you haven’t got any to hand but I much prefer the latter as it’s less cloyingly sweet than honey tends to be.
NOTE: This needs to be kept in the fridge as the coconut oil will turn to sludge at room temperature.
50g sunflower seeds
50g pumpkin seeds
50g cashews (I buy cashew pieces…much cheaper than buying them whole)
50g sesame seeds
20g chia seeds
1/4 cup brown rice syrup
1/4 cup coconut oil – melted
1. Place the jar of coconut oil into a bowl of hot water and leave to melt for a few minutes. Line the base of an oven dish, loaf tin or other container (approx 10 x 20cm) with baking paper, allowing the edges to extend up above the level of the seed mix. This will help you remove the mix from the container once set.
2. Put the sunflower seeds and cashews into a food processor and pulse until you achieve a chunky crumb.
3. Tip into a mixing bowl then add all the remaining ingredients.
4. Stir until well combined and tip into the lined container. Press VERY firmly with the back of a large spoon…spending hours getting the surface all perfectly smooth if you’re anally retentive like I am.
5. Place in the fridge for a couple of hours to set. Once completely firm gently run a knife around the edge of the seed mix to loosen and use the edges of the baking paper to gently lift from the tin in one big mass.
6. Use a very sharp, heavy knife to cut the mix into bars or cubes. I find make swift, purposeful cuts avoids the dreaded crumble.