Healthy Fruit Nut and Seed Bars

Healthy Fruit Nut and Seed Bars. Dates, cranberries, roasted almonds and almost every seed you can think of! Naturally sweetened, vegan and gluten free.

Course Snack

Cuisine American

Prep Time 10

Cook Time 0

Chill 1

Total Time 1 10

Servings

Calories 233kcal

Author Sharon Rhodes

Ingredients

1 1/2 cups quick oats *certified gluten free for allergies
1/2 cup roasted almonds roughly chopped
1 cup dates roughly chopped
2 tbsp dried cranberries
2 tbsp chia seeds
2 tbsp pumpkin seeds
2 tbsp hemp seeds
2 tbsp sesame seeds
2 tbsp black sesame seeds
1/2 cup brown rice syrup
1/4 cup peanut butter
pinch sea salt

Instructions

In a large mixing bowl, stir together the dry ingredients (the first 9) and set aside.
In a small saucepan over medium low heat, melt together the brown rice syrup, peanut butter and sea salt. Stir until smooth.
Pour the peanut butter mixture over the dry ingredients and stir well.
Line a 9x9 dish with parchment and press the mixture in well. Cover it with another piece of parchment and use a heavy object (I used a frozen container of bone broth) to really press it down well. Leave the heavy object on top and pop the dish into the freezer for an hour.
Cut into bars and store in the freezer.

Nutrition