These homemade nut & seeds bars are the perfect whole-food snack for sustained energy. They are packed with protein and healthy fats from a variety of nuts and a delicious peanut butter base, with a touch of fruit and dark chocolate for a balanced, satisfying treat.
- Prep time: 10 minutes
- Cook time: 22 minutes
- Servings: 12 bars
Ingredients
- 300g mixed nuts (e.g., cashews, almonds, walnuts, pecans), chopped
- 50g seeds (e.g., pumpkin seeds, line seeds, chia seeds)
- 250g natural peanut butter
- 5 ml (1 tsp) coconut oil
- ½ tsp salt
- ½ tsp cinnamon
- 50g goji berries
- 30 ml (2 tbsp) honey or maple syrup (optional)
- 100g very dark chocolate (70% or higher cacao), chopped into pieces
Instructions
- Toasting the nuts: Preheat your oven to 180°C. Spread the chopped nuts and seeds on a baking tray and toast for 15 minutes, or until fragrant and lightly golden.
- Melting the base: In a medium pot over low heat, combine the peanut butter, coconut oil, salt, and cinnamon. Stir until the mixture is smooth and soft.
- Combining the mixture: Remove the pot from the heat. Add the toasted nuts, goji berries, and optional honey. Stir until all the nuts and berries are completely covered in the peanut butter mixture.
- Shaping the bars: Line a baking tray (approximately 20x20 cm) with parchment paper. Transfer the mixture to the tray and press it down firmly and evenly with a spatula or the back of a spoon until it forms a smooth layer about 2 cm thick.
- Adding the chocolate: Sprinkle the chopped dark chocolate pieces evenly over the top of the mixture.
- Baking & finishing: Place the tray back in the oven and bake for about 7 minutes, or until the chocolate is soft and melted. Remove from the oven and use a spatula to gently spread the molten chocolate evenly across the top to create a smooth coating.
- Cooling & cutting: Let the bars cool completely at room temperature, then place them in the fridge for at least one hour to firm up. Once chilled, lift the entire block out of the tray using the parchment paper and cut it into 12 even-sized bars.
Chef's Tips & Variations
- Customizable Mix-ins: Feel free to substitute the nuts and goji berries with your favorites. Grated coconut, pistachios, sunflower seeds, cacao or dried cranberries are all excellent choices.
- Chocolate: Instead of baking with the chocolate on top, you can melt the chocolate separately and drizzle it over the cooled bars for a decorative finish.
- Storage: Store the nut bars in an airtight container in the fridge for up to 2 weeks, or individually wrapped in the freezer for up to 3 months for a quick and convenient grab-and-go snack.
Nutritional Information (per bar):
- Calories: 310
- Protein: 9g
- Total Fat: 25g
- Saturated Fat: 5g
- Total Carbohydrates: 15g
- Dietary Fiber: 4g
- Sugars: 7g