I made these easy, nutrient packed bars while on vacation. I brought all the ingredients and assembled them in less than 10 minutes. I used soaked and dried pumpkin & sunflower seeds from Wilderness Family Naturals. I soak and dehydrate my own organic almonds and grind them in my Magic Bullet for quick ground nuts. Everyone in my family loved these bars and they hardly lasted a day. They are perfect for lunches and healthy snacks on the go. You could add 1-2 drops of cinnamon bark oil to give them a little spice. I got this delicious recipe from KC’s cafe email newsletter, always packed with healthy, kid friendly, easy recipes that my family loves. We’ve also made the caramel sauce to dip apples – a great alternative to the sugar laden store versions and an even better taste.
1 cup raw, organic pumpkin seeds
1 ½ cups raw cashew or other nut flour (ground nuts)
½ cup raw, organic sunflower seeds (or seeds of your choice)
2/3 cup organic coconut flour
1 cup organic almond butter
1 cup organic caramel (see recipe below)
1 tbsp organic coconut palm sugar
Mix all ingredients well. Pat out on wax paper and divide into bars. If desired, freeze separately in Ziploc bags until ready to eat. I saved a little bit of the caramel sauce for garnish and sprinkled each serving with raw cocoa nibs. Enjoy!
Makes approximately 3 dozen small bars
Organic Caramel Sauce
¼ cup organic butter
1 ½ cups organic coconut palm sugar
1 generous tbsp organic coconut cream
1 tsp organic vanilla extract
Pinch of sea salt
Melt ingredients in saucepan over medium-low to medium heat. Whisk until smooth and then add to bar mixture outlined above.
From the kitchen files of
K.C.’s Kafe©
Like the concept of the recipe but can you tell me if coconut cream is the same as the solidified oil. I live in the UK (not sure where you are from) and I have checked on the internet but cant find any places that sell coconut cream. Would be grateful if you could answer this question because being gluten free I have real problems finding suitable nutritious snacks that are not based on rubbish. Thanks Chris
Great question Chris Coconut cream is not the same as solidified coconut oil. It is the cream from the coconut milk and is a suitable replacement for heavy whipping cream in homemade ice creams, hot chocolate, curries and any recipe calling for milk or cream. In this recipe it makes a rich, but healthy creamy caramel sauce. I get my coconut cream in 8,45 oz. aseptic packaging from http://www.wildernessfamilynaturals.com. It can be stored at room temperature until the package is opened. They do ship to the UK!
I actually ate that particular piece on the picture and it was as delicious as it looked!