Granola Bars

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This granola bar recipe was developed by Kelly at the Nourishing Home as her version of a “KIND” bar. Nut-free school rules can make finding a lunch snack that is rich in healthy fats and protein challenging so we have both a nut-free version and one for those of us who can have nuts.

Note for SIBO diet: Use only SIBO diet approved nuts; mango as the dried fruit is recommended. Limit consumption to one bar per serving.

 

NUT-FREE RECIPE

Ingredients
  • 1/3 cup honey
  • 2 tbsp ground flax seeds
  • 1 tbsp coconut butter (or sunflower seed butter)
  • 1/4 teaspoon Himalayan sea salt
  • 1 cup unsweetened coconut flakes*
  • 1 cup unsalted pumpkin seeds
  • 1/3 cup unsalted sunflower seeds
  • 1/2 cup chopped dried organic fruit unsulfured)

*ALLERGY NOTE: Although coconut is technically a fruit and not a nut, the FDA opted to classify coconut as a tree nut. According to the American College of Allergy, Asthma & Immunology, “while allergic reactions to coconut have been documented, they are relatively rare. Most people who are allergic to tree nuts can safely eat coconut. However, if you are allergic to tree nuts, talk to your allergist/physician before adding coconut to your diet.”

 

Instructions
  1. Preheat oven to 300 degrees. Trim parchment paper to line an 8×8-inch baking dish, leaving parchment paper to hang over two sides of the dish.
  2. In a large bowl, add the honey, ground flax seed, coconut butter (or sunflower seed butter) and salt. Use a spoon to stir until well combined.
  3. Measure 1 cup of coconut flakes. Place coconut flakes on the cutting board and coarse-chop. Add chopped coconut flakes to honey mixture. (Coconut Substitution Option: Omit coconut and replace with 1/4 cup additional pumpkin seeds and 1/4 cup additional chopped dried fruit).
  4. Next, coarse-chop any combination of dried fruit you choose and then measure out 1/2 cup. Add the chopped dried fruit to the honey mixture.
  5. Finally, add the pumpkin seeds and sunflower seeds.
  6. Using a spoon, mix ingredients together making sure they are thoroughly combined.
  7. Place the bar mixture into the parchment-lined baking dish. Fold overlapping flaps down and evenly press the top of the bar mixture firmly to pack-in the ingredients so they hold together better after baking. Then, peel back the parchments flaps from top of bars. (Do not trim, as the flaps make it easier to remove the bars after baking.)
  8. Bake for 20 minutes. Then remove from oven and allow to completely cool on stovetop for approximately one hour (or until bottom of baking dish is room temp).
  9. Place in fridge to continue cooling. (Do not freeze as it makes it impossible to cut the bars without them crumbling.) Once cold, remove dish from refrigerator. Then, run a knife along the two edges without parchment.
  10. Using the parchment paper ends, lift the bars from the baking dish and place on a cutting board.
    Cut into 8 bars and individually wrap and store in the fridge or freezer. Then you can easily take out what you need and place directly into your lunchbox – no need to thaw. However, for best results, bars should be kept cold so they do not become over-sticky. Simply include an ice pack, if placing them in a lunchbox, or taking them on the go.
Try this with a chocolate drizzle:
Ingredients
  • 1/3 cup dark chocolate (chips or a chopped bar …we love Pascha 85% or higher)
  • 1/2 teaspoon coconut oil
Instructions
  1. Add chocolate and coconut oil to a shallow microwave-safe bowl and melt in 20-30 second increments until the chocolate is melted enough to drizzle.
  2. Place cut bars on a sheet of parchment drizzle with chocolate and place back in refrigerator to harden. Individually wrap and store in fridge or freezer. Adding the chocolate makes these less tolerant to heat and therefore best for eating at home.

 

 

FRUIT & NUTS RECIPE

 

Ingredients
  • 1/3 cup honey
  • 2 tbsp ground flax seeds
  • 1 tbsp all-natural nut butter
  • 1/4 teaspoon sea salt
  • 1/4 teaspoon cinnamon
  • 1 cup unsweetened coconut flakes
  • 1 1/3 cup  any combination of coarse-chopped unsalted nuts (we used walnuts and cashews)
  • 1/4 cup chopped dried organic fruit (unsulfured)
  • Optional Add In: 1/4 cup chocolate chips (we like Pascha 85% or higher)

Instructions
  1. Preheat oven to 300 degrees. Trim parchment paper to line an 8×8-inch baking dish, leaving parchment paper to hang over two sides of the dish.
  2. In a large bowl, add the honey, ground flax seeds, all-natural nut butter, cinnamon and salt. Use a spoon to stir until well combined.
  3. On a large cutting board, coarse-chop a couple of large handfuls of whole unsalted nuts and measure out 1  and 1/3cup. Add the chopped nuts to the honey mixture.
  4. Next, chop the dried fruit and measure out 1/4 cup; add to the honey mixture.
  5. Finally, measure 1 cup of coconut flakes (not shredded coconut). Place coconut flakes on the cutting board and coarse-chop. Add chopped coconut flakes to honey mixture.
  6. Using a spoon, mix ingredients together making sure they are thoroughly combined.
  7. Place the bar mixture into the parchment-lined baking dish. Fold overlapping flaps down and evenly press the top of the bar mixture firmly to pack-in the ingredients so they hold together better after baking. Then, peel back the parchments flaps from top of bars. (Do not trim, as the flaps make it easier to remove the bars after baking.)
  8. Bake for 20 minutes. Then remove from oven and allow to completely cool on stovetop for approximately one hour (or until bottom of baking dish is room temp).
  9. Place in fridge to continue cooling. (Do not freeze as it makes it impossible to cut the bars without them crumbling.) Once cold, remove dish from refrigerator. Then, run a knife along the two edges without parchment. Using the parchment paper ends, lift the bars from the baking dish and place on a cutting board.
  10. Cut into 8 bars and individually wrap and store in the fridge or freezer. Then you can easily take out what you need and place directly into a lunchbox – no need to thaw. However, for best results, bars should be kept cold so they do not become over-sticky. Simply include an ice pack, if placing them in a lunchbox, or taking them on the go.

 

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Ocean Rock Wellness Ltd.
Charities House
25 Point Finger Road
Paget, DV 04
Bermuda

 

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