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nuts & seeds energy snacks

nuts & seeds energy snacks

Healthy snack bars are very hard to find and can sometimes be deemed healthy or advertised as such but beware! When possible, we try and make a batch on a Saturday or Sunday to get us through the hectic schedule of after school sport. Packed with essential fats and protein, gluten free and with no refined sugar, they will keep you going steadily for longer. 



Makes 10 bars


1/2 cup gluten free oats (we use Rude Health Sprouted porridge oats)
1 cup unsulphured dried apricots, chopped
1/4 cup roasted coconut flakes
1/4 cup pistachio kernels
1/4 cup pumpkin seeds
1/4 cup sunflower seeds
4 tbsp nut butter of your choice
1 ½  tbsp coconut oil
1 tsp vanilla extract
100g 85% dark chocolate



Prep time: 15mins
Standing / setting time: 30mins
Add another 15mins for dipping in chocolate

  • Grease a glass or ceramic 8x8 inches dish with coconut oil

  • In a food processor bowl, add all the dry ingredients and blitz roughly

  • Add the remaining ingredients and blend until forming a paste like dough but making sure you keep some chunks for texture.

  • Pour the mix into the prepared dish and press the mixture down evenly with the back of a spoon. Place in the fridge to set for 30 to 45 minutes or until hard.

  • Once out of the fridge, cut into squares while still in the dish.

  • Place the squares onto a tray lined with baking parchment and keep in freezer while you prepare the chocolate coating

  • Melt the chocolate in a glass or ceramic bowl over a pan of warm water – make sure the water does not touch the bottom of the bowl. It will take up to 20 minutes to fully melt the chocolate.

  • Once the chocolate has melted, take the bowl off the heat. Leave it to cool a little but stir occasionally

  • Dip the frozen nutty bars into the chocolate, all around or just one side!! Carefully place back on the cold tray and leave to set.

They will keep really well for a couple of weeks in an air tight container in the fridge. Can be frozen too!



These bars are raw and use simple, wholesome ingredients. They are quick to make and keep well in the fridge.
Nuts and seeds are well documented sources of protein as well as "good fats" such as the omega 3 fatty acid, alpha-lipoid acid. Nuts and seeds are also rich in vitamin E, copper, manganese, magnesium and zinc. They may be small – but they are big players when it comes to nutrients! Nuts and seeds also provide long lasting energy that can help fuel you throughout the day and help to maintain stable blood sugar levels.

Download a printable version here

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