Nut and Seed Crunch Bars

Name: Nut and Seed Crunch Bars
Prep time: 5 min
Cook time: 12 min
Total time: 17 min
Cuisine: World Cuisine
Ingredients: 1 cup mixed nuts; 1 cup mixed seeds; 3/4 cup dried fruit chopped; 2 tbsp honey; 1 tbsp molasses

3 steps

Prep:5minCook:12min

I love a good crunch and these healthy nut and seed crunch bars are just the ticket . Full of potassium selenium manganese and healthy protein they are perfect for snacking on the go . Swap honey for maple syrup and keep it vegan .

Updated at: Mon, 16 Sep 2024 16:24:22 GMT

Nutrition balance score

Great

Glycemic Index

Moderate

Glycemic Load

Moderate

Nutrition per serving

Calories322.4 kcal (16%)

Total Fat21.2 g (30%)

Carbs30.1 g (12%)

Sugars20.6 g (23%)

Protein8.8 g (18%)

Sodium64.6 mg (3%)

Fiber4.9 g (17%)

% Daily Values based on a 2,000 calorie diet

Ingredients

7 servings

1 cupmixed nuts

1 cupmixed seeds

¾ cupdried fruit

chopped

2 Tbsphoney

1 Tbspmolasses

Instructions

Step 1

Spread out nuts on a tray and bake at 180 c 350 f for 6 minutes then remove the tray from the oven push the nuts to one side and sprinkle in the mixed seeds and bake for 6 more minutes

mixed seeds1 cup

Step 2

Heat honey and molasses in a pot with a good pinch of salt then stir in the dried fruit and nuts and seeds .

mixed seeds1 cup

Step 3

Spread the mixture into a lined small dish then push down flat and chill in the fridge for one hour . Cut into 7 bars then store in a sealed container for up to 7 days . Enjoy .

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