No-Bake Chewy Trail Bar
Discover the ultimate trail companion with this diabetes-friendly snack crafted with no refined sugars and packed with wholesome nuts, seeds, and natural sweeteners. These nutrient-rich bars offer a delightful blend of crunch and chew, perfect for sustaining energy levels during your outdoor adventures or busy days.
- Suitable for diets:
- Dairy-Free
- High-Fiber
- High-Protein
- Soy-Free
- Vegetarian
Why Diabetes Friendly?
- Low in refined sugars: Uses natural sweeteners like honey and dates instead of refined sugar, providing a slower release of glucose.
- High in fiber: Ingredients like oats, flax seeds, chia seeds, and hemp hearts are high in fiber, which helps regulate blood sugar levels.
- Healthy fats and proteins: Contains almonds, sunflower seeds, and pumpkin seeds which provide healthy fats and proteins, aiding in satiety and reducing blood sugar spikes.
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Ingredients
Dry Nut and Seed Mixture
- oats (large flake ) 1½ cup
- almonds ½ cup
- sunflower seeds 2 tbsp
- pumpkin seeds 2 tbsp
- sesame seeds 2 tbsp
- cranberries (dried ) ¼ cup
- dates (pitted) 4
- coconut (flakes) 3 tbsp
- chia seeds 2 tbsp
- hemp hearts 2 tbsp
- flaxseed (ground) 2 tbsp
- poppy seeds 1 tbsp
- quinoa (puffed ) 1½ cups
- salt (flaked) ¼ tsp
Wet Mixture
- tahini (plus 2 tbsp ) ½ cup
- honey ½ cup
- coconut oil 2 tbsp
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Cooking Tips
- Toasting nuts and seeds: Toasting enhances the flavor of the nuts and seeds. Be careful to avoid burning them by keeping an eye during the baking process.
- Using a food scale: For best results, follow the weight measurements given in the recipe to ensure the right balance of ingredients.
- Mixing tahini mixture: Ensure the tahini mixture is evenly warmed and smooth to mix well with the dry ingredients for uniform texture and flavor distribution.
- Pressing the mixture: Firmly press the mixture into the pan to help the bars hold together after cooling.
- Storage: Storing the bars in the fridge or freezer not only keeps them fresh but also helps maintain their firm texture.
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Instructions
- Preheat oven to 325˚F, line a cookie sheet with parchment paper. Also line a square pan (8*8 or 9*9) with parchment, overhanging on all sides.
- Place the oats and almonds on the cookie sheet. Place them in the oven for 5 minutes, remove and add the sunflower, pumpkin and sesame seeds to the tray (don’t mix them, keep them separate) and cook for another 10 minutes (so that the oats and almonds have a total of 15 minutes).1½ cup oats, ½ cup almonds, 2 tbsp sunflower seeds, 2 tbsp pumpkin seeds, 2 tbsp sesame seeds
- Let them cool a little, put them in the food processor with the dates and cranberries, pulse them a few times so that everything gets chopped a little, and remove to a large bowl. Add the remainder of the Dry Nut and Seed Mixture ingredients to the bowl, and mix well.¼ cup cranberries, 4 dates, 3 tbsp coconut, 2 tbsp chia seeds, 2 tbsp hemp hearts, 2 tbsp flaxseed, 1 tbsp poppy seeds, 1½ cups quinoa, ¼ tsp salt
- In a small pot, melt together on medium-low heat the wet ingredients, whisking to make it smooth, about 4-5 minutes (it does not need to boil).½ cup tahini, ½ cup honey, 2 tbsp coconut oil
- Pour the hot tahini mixture over the nut and seed mixture and using gloved hands and a spatula, mix the hot tahini mixture into the nut and seed mixture until it is uniform. Pour the mixture into the prepared pan and press it firmly into the pan. Place in the fridge for a couple of hours to firm up. Lift the parchment/bars out of the pan and cut into 30 squares or bars.
- Store in the fridge or freezer.
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FAQ
- Can I use a different type of nut or seed if I'm allergic to one of the listed ingredients?
Absolutely! You can substitute any nuts or seeds you prefer or need to avoid due to allergies. Just try to keep similar proportions for the best texture. - What can I use instead of honey if I want to make it vegan?
You can substitute honey with maple syrup or agave nectar to keep the bars vegan. - How long can I store these bars?
These bars can be stored in an airtight container in the fridge for up to 2 weeks and in the freezer for up to 3 months. - Is this recipe suitable for kids?
Yes, this is a great snack for kids, especially because it's packed with nutrients and free from refined sugar. However, always ensure children are okay with all the ingredients to avoid any allergic reactions.
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Nutrition
Per serving
Calories: 125.2kcal
Carbohydrates: 14.9g
Fiber: 2.1g
Sugar: 7.8g
Fat: 6.7g
Saturated Fat: 1.7g
Trans Fat: 0.002g
Protein: 3.2g
Nutrition Facts
No-Bake Chewy Trail Bar
Amount per Serving
Calories
125.2
% Daily Value*
Fat
6.7
g
10
%
Saturated Fat
1.7
g
11
%
Trans Fat
0.002
g
Sodium
22.7
mg
1
%
Potassium
112
mg
3
%
Carbohydrates
14.9
g
5
%
Fiber
2.1
g
9
%
Sugar
7.8
g
9
%
Protein
3.2
g
6
%
Vitamin C
0.2
mg
0
%
Calcium
34.8
mg
3
%
Iron
1.1
mg
6
%
Magnesium
36
mg
9
%
Zinc
0.7
mg
5
%
* Percent Daily Values are based on a 2000 calorie diet.
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