- ½ cup sunflower seeds 70g
- ½ cup pumpkin seeds 70g
- ½ cup almonds 75g
- ½ cup puffed rice 13g
- 2 tablespoon chia seeds 18g
- 2 tablespoon flaxseed 18g
- 2 tablespoon sesame seeds 18g
- 30 g butter
- 80 ml honey One third of a cup
- 1 teaspoon vanilla 5ml
In a large saucepan heat the honey and butter, this will foam and will begin to darken in colour. As you heat the butter and honey will form a caramel, you will know it's ready when you can draw a spatula through the mixture and you will be able to briefly form a channel.
While the caramel is boiling, combine all the nuts, seeds, and puffed rice together in a mixing bowl. This is also a good time to line a loaf tin with baking paper.
Remove the caramel from the heat, stir through the vanilla and then add the nuts and seeds.
While the energy bar mix is still hot, press into the bottom of the baking paper-lined loaf tin.
Allow the energy bar mix to cool, you can do this on the bench or in the fridge, remove from the loaf tin and slice into bars.
Store in an airtight container, if you live in a hot climate I would recommend storing the energy bars in the refrigerator. If you store them in the fridge they will be crunchy, if they are stored in a warm environment they will still be delicious but they will be a bit softer and chewier.
- Check the freshness of your nuts and seeds, if your nuts and seeds aren't fresh your energy bar made from them will never taste good.
- If you aren't using salted butter as your fat in this recipe, be sure to add a pinch of salt to the caramel, this will really enhance the flavour of energy bars.
- For a crunchy crispy energy bar store somewhere cool or in the fridge, for a softer chewier texture store at room temperature.
- If your energy bars do not set, this means the caramel was not boiled for long enough, make sure it has thickened sufficiently for the channel test, and it has darkened in colour before removing it from the heat.
- Puffed rice: I typically use rice bubbles, if you need these energy bars to be gluten-free make sure you look for gluten-free puffed rice cereal.
- Almonds: These can be substituted for any nut, cashews also work well. If you need these bars to be nut-free you can substitute these for extra sunflower and/or pumpkin seeds.
- Butter: This can be substituted for coconut oil, if you do this I would add a pinch of salt. I use salted butter and the little bit of salt enhances the flavour of the energy bars.
- Small seeds: by this, I mean the chia seeds, flaxseed and sesame seeds, you can use any combination of these seeds, hemp seeds also work well.
- Honey: This can be substituted for maple syrup
Serving: 1bar | Calories: 200kcal | Carbohydrates: 16g | Protein: 6g | Fat: 14g | Saturated Fat: 1g | Trans Fat: 1g | Cholesterol: 1mg | Sodium: 7mg | Potassium: 203mg | Fiber: 4g | Sugar: 8g | Vitamin A: 13IU | Vitamin C: 1mg | Calcium: 82mg | Iron: 2mg
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