Trio Bars

One of the main things that made my husband encourage me to seek a business in nutrition was my ‘granola’ bars. I mostly followed other recipes in the beginning but I decided I wanted to branch out and make my own.  I posted my first recipe a while back here but I think I like this one even better.  It isn’t quite as sweet but the flavor profile is delectable and the texture is darn near perfect (for my tastes at least!)

I know it’s a pain to soak nuts ahead of time.  But it isn’t actually difficult, just needs preplanning.  I soaked the nuts/seeds for 6-8 hours in water with some sea salt then dried them in the oven at 150 degrees for nearly 8-10 hours.  They don’t need to be 100% dried out for the recipe to work but if you want extras to nosh on I highly recommend it.  Why should we soak nuts?  Well, soaking them makes the nuts think that they have been planted and the phytic acid in them breaks down.  This makes their nutrients much more readily available and easier on all of our bellies.  I love seeing more sprouted grains and seeds products in stores (sprouting is one step past soaking) but I haven’t seen much of the base ingredients available in soaked or sprouted forms.  So, I do it myself.  I really don’t need anything other than what I already have in my kitchen.

These bars were great to take with me during my first NTA workshop weekend.  I am really fond of the fatty acid profile and they helped keep me focused and also kept the cold I was fighting at bay.  The course was amazing by the way.  I learned so much and it did truly help put a lot of the pieces together.  Afterwards though, I totally shifted into break mode and it’s going to be a tough transition back.  I’ll be able to do it though, I’m sure of it!

Here’s the recipe with the picture step-by-step below.

Print Recipe
Trio Bars
Sweet, chewy bars with a satisfying crunch
Prep Time 15 minutes
Cook Time 25 minutes
Passive Time 1-2 hours
Servings
Bars
Ingredients
For the Bars:
For the Icing:
Prep Time 15 minutes
Cook Time 25 minutes
Passive Time 1-2 hours
Servings
Bars
Ingredients
For the Bars:
For the Icing:
Instructions
Bars:
  1. Preaheat oven to 350 degrees and line a 9x13 pan with parchment paper
  2. Blend together the nuts and flaxseeds in a high speed blender or food processor.
  3. Add the following in order: almond butter, coconut, sunflower and pumpkin seeds, dried fruit, honey, cinnamon, vanilla.
  4. Mix until combined. Start with 3/4 cup honey, add more as need so that the mixture easily clumps together but isn't liquid.
  5. Press mixture firmly into parchment lined pan. I use a piece of parchment to press down with the heel of my hand.
  6. Bake for 25 minutes, until golden and bubbly.
  7. Remove from oven and allow to cool completely prior to cutting, otherwise they will crumble. I recommend an hour on the counter and an hour in the fridge.
  8. Drizzle with icing (optional), cut and serve. Can be stored in the refridgerator in an air tight container or up to a week or in the freezer for several months. They can travel not refrigerated, but they may crumble if they warm up too much.
Icing:
  1. Combine coconut butter and elderberry syrup in a small sauce pan on medium heat until mixture is fluid. Drizzle over bars.
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Soaked/dried nuts:

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Into the blender with the nuts and flaxseeds:

Then adding all the rest of those yummy ingredients:

Mix, mix, mix! (see how it’s sort of clumpy and sticky, but not wet? That’s what you want.)

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Into the pan. (Pack it down well)

Look at those honey bubbles, yum 🙂

While it cools, I make the icing.  Coconut butter is very crumbly in my environment so I have to heat it all to to combine it.  I made my elderberry syrup following this recipe (not sponsored) and used it to make some gummies which I will post about next week!

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Then I piped them on after the long cooling process and they were done.

Let me know how they turn out for you!

Beth

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