I love nut bars, but the commercial versions often contain undesirable ingredients. Here’s a recipe for a customisable homemade version that is tasty and nutritious.
1 1/2 Cups chopped Brazil nuts (or another nut, but I choose Brazil nuts because they are one of the highest known sources of dietary Selenium, and most my children don’t like eating them plain!)
1/3 C chopped walnuts (again, you can sub out for whatever nut you like, but walnuts are another one that I take the opportunity to hide in these bars so the children will get some in their diet)
1/3 C Pumpkin seeds
1/3 C Sunflower seeds
1/3 C Dark chocolate chunks (or cacao nibs if you want a lower-sugar alternative)
1/3 C Sultanas (or another chopped dried fruit)
1/3 C Honey ( I haven’t tried this, but I’m sure maple syrup would work, if you’d rather avoid honey)
1/2 C Hulled Tahini
1tsp Vanilla Extract (or vanilla paste)
Heat your oven to 180C
Mix all your dry ingredients in a large bowl.
The next step depends on the viscosity of your honey. If your honey is runny, then you are just going to mix it together with the vanilla and tahini until homogenised. If your honey is too thick, then gently heat it in a saucepan until runny, and then mix in your tahini and vanilla.
Bake at 180C for about 10 minutes…slightly longer if you prefer a browner, slightly crunchier bar.
Allow to cool. Then enjoy!
Interested in making some delicious (and nutritious) goodies for Mother’s Day? Check out WholefoodSimply. We’ve been making a variety of the slices (like Raspberry Ripe Slice), which happen to be GF, DF and often V (Honey is used in some, but can be substituted for maple syrup if needed).
They are heavy on the nuts and nut butters…just saying, in case nut allergies are an issue for you. If you’re after something wholesome and special, Wholefood Simply is definitely worth checking out.
I couldn’t do a series of pumpkin posts without mentioning this recipe. We LOVE pumpkin bread, and this is my favourite recipe so far, from the Prairie Homestead.
It’s sweetened with honey and maple syrup, loaded with fragrant spices and delicious any time of day 🙂 It makes 2 loaves…enough to share or freeze.
It’s the kind of recipe you could add walnuts or pepita seeds too, though our children love it just as it is.
Simple, but tasty.
We were given a bottle of balsamic glaze at Christmas, and it’s added a lovely flavour to a variety of sides. It goes beautifully with pumpkin.
Approx 2kg of pumpkin, skinned and cubed
1 onion (red, if you have it), cut into wedges
Oil of choice, about 3Tbsp, we used macadamia oil
Salt, we used our Garlic and Sage seasoned salt
Optional: crumbed feta cheese
Directions: Heat your oven to 180C (fan-forced)
Pour the oil onto a baking sheet, then add the cubed pumpkin and onion wedges and toss to distribute the oil.
Sprinkle with seasoning salt.
Bake for about 45 minutes (longer if you like a bit of char!)
Sprinkle with balsamic glaze and the feta, if you choose. Serve immediately (though it can be reheated).
Pumpkin and Cashew quiche…we’ve been making this for about 10 years!
Pictured is the following recipe with the filling tripled. With such a large tribe at our place, the single recipe just wasn’t enough. The crust however, doesn’t need to be doubled unless you want to split the recipe between multiple dishes.
NOTE: The recipe calls for roasted, cubed pumpkin. So you’re prepped accordingly, make sure you have the pumpkin roasted (or at least in the oven) before you start making the rest of the recipe.
2 Cups organic baking flour
125g butter (or coconut oil)
1/2tsp salt (I use a seasoned salt, like our garlic and sage salt)
Approx 120ml of water or broth
Turn your oven to 180 C, fan forced.
In a food processor, mix the flour, butter and salt until you get a fine crumb. Then with the motor running, slowly add the water/broth. You may not need all of it, depending on your flour. What you’re looking for is a cohesive lump of dough, that’s not too sticky.
If the dough is too soft, you can refrigerate it for half an hour before rolling out. Otherwise, go ahead and roll it out straight away. It will be enough, with a little surplus, to fill a 12″ pie dish.
Bake for 10 minutes.
While that crust is baking, prepare your filling ingredients.
200g (minimum, you can use more if desired) cubed, roasted pumpkin.
1/2 C cashews (for extra crunch, you can roast these too, if desired)
1/4 C cream
150g tasty cheese
a spring onion or shallot, finely chopped
1/2 tsp nutmeg
In your baked pie crust, arrange the pumpkin and cashews.
Whisk up your cream and eggs in a bowl, then add the cheese, onion and nutmeg.
Pour this mix over your pumpkin and cashews. Bake at 180 C for approx. 35 minutes. All ovens are slightly different, so just check on the quiche after about 25 minutes, to check how much longer it needs. Our tripled recipe needed almost 40 minutes.
Can be eaten warm or cold…some of us even like it for breakfast 🙂