Seed & nut bars recipe - no oats.

[Woking925]

Ive been experimenting with making seed and nut bars. Does anyone have a good recipe - not with oats!

I’ve been using mixed seeds, walnuts, almonds, cashews, and dried cranberries.

I’m struggling to get a good ratio of stickyness to nuts to get the mixture to stick and set.

Does anyone have a decent recipe (is there any thing I can use to keep calories/sugar lower)?

You cou"d try adding some dates to the mix, although that will increase sugar and calories I guess

I do love dates. Will it work to use the same ratio of “dry” ingredients to melted butter/honey mixture. If I looked up a basic flapjack recipe, for instance, could I just substitute? I tried to have a look online first but I couldn’t find anything that quite fit the bill so I’ve just been experimenting.

What about peanut butter and/or coconut oil to bind?

Are you adding anything like flaxseed or chia that will soak up moisture and act as a binding agent? That’s what the oats do so you need something that takes their place. Also are you chopping up the nuts a bit to give them more chance of gripping together and then really compressing it when you put it in the tin. It will need to be as tightly packed in as possible.

Does anyone have a decent recipe (is there any thing I can use to keep calories/sugar lower)?

You can't keep calories low with dried fruit and nuts bound with butter and honey as these are all extremely high calorie foods.

Quite. The oats are usually the least calorific part of such a mix, so without those hard to see how to reduce calories.

I wonder if rice crispies would work as a filler ingredient?

Hmmm, might be worth a try...

I use soya crispies as a dry ingredient (but I also use oats). I also use defrosted frozen bananas instead of a fat component to help with binding / stickiness. Plus they are also very naturally sweet.

If you’re cooking the bars then you can add an egg white to the wet mix, it will help with setting the bars and is both low calorie and high protein.

Dry ( you can mix up proportions to your taste)

• 150g pumpkin seeds
• 100g hemp hearts
• 75g sunflower seeds
• 75g chopped almonds
• 50g ground flaxseed

Binder

• 60g smooth almond butter
• 40g egg whites (about 1 large egg white)
• 15g melted coconut oil
• Sweetener to taste
• Pinch of salt
• Cinnamon or vanilla

instruction

1. Toast the seeds and almonds for 8–10 minutes at 160°C.
2. Mix the binder ingredients.
3. Combine thoroughly until everything is coated.
4. Press very firmly into a lined tin.
5. Bake 150–160°C for 18–22 minutes.
6. Cool completely before slicing.

Makes about 10 bars and 240 (ish) calories per bar

Yes I’m aware the calories will be naturally high, but I’m looking for the lowest of all evils. I can’t eat oats so 🤷🏻‍♀️

Ah interesting. I can’t have soya either, but the banana idea is worth a punt!

Thanks, that’s helpful!

I said “lower” not “low” it’s all relative.

I’ve made these before - very good!
https://share.google/w9EmUlXsgb3okdBn2

I replace oats with puffed quinoa in my oat slice recipe.

I’ve recently worked out the oats help to reduce the calories so am looking around for a good quick one with seeds only (for work)

ground flax seed and water and be a good “egg.”

Can you puff quinoa yourself?