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Nut Free Crunchy Energy Bars

A spinoff from my successful crunchy energy bar recipe, this recipe was designed with my youngest daughter in mind.  Very similar recipe only nut free making it possible for her to take them to school to enjoy a healthy snack in a nut-free environment. 

It is funny how the same thing can have a different name in three different countries, for example these bars are very similar to what we would call in South Africa – crunchies, in the UK – flapjacks and in the USA – oat bars (just without the oats).  Take your pick of which country at the end of the day these bars are simply healthy, comforting, easy to make and perfect for athletes and busy people on-the-go.

You will notice that I have included collagen in the recipe, what and why collagen you ask?  Collagen or collagen hydrolysate is basically a dehydrated form of bone broth more commonly known as gelatin.  It comes in two types, the kind that turns to a traditional jelly and the hydrolysate which does not have a gelatinous component, this is the type that I use.  Made up of bones, connective tissue, cartilage and tendons which are dehydrated and ground into a very fine powder, it is totally tasteless and dissolves instantly. Some of the many health benefits for including it in your diet include gut repair, great for your skin and nails, excellent for joint (those athletes who pound the pavement and arthritis folk, this is for you!!) improves sleep, improves wound healing and excellent for post-op repair.  Convinced yet?

I have included a link to purchase your own collagen hydrolysate here , the container is actually bigger than it looks in the picture and will last for quite a while (I like to add a teaspoon or two to my morning tea or coffee) but well worth the investment!  For more information on collagen, read this great article from Marks Daily Apple.

 

 

Nut Free Seed Energy Bars
Yields 12
nut-free, dairy-free, can be egg free and vegan
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Prep Time
20 min
Cook Time
50 min
Prep Time
20 min
Cook Time
50 min
Ingredients
  1. 1 cup organic pitted dates – soaked in hot water
  2. 3 egg whites
  3. 200g sunflower seeds
  4. 200g pumpkin seeds
  5. 1/2 cup desiccated coconut
  6. 1 Tbsp vanilla extract
  7. 1 tsp cinnamon
  8. zest of 1 orange (optional)
  9. PALEO VERSION
  10. 2 Tbsp collagen hydrolysate - buy it here
  11. VEGAN/EGG-FREE VERSION
  12. Omit the egg whites and use 3 tsp psyllium husk and ½ cup of warm water
Instructions
  1. Soak the dates in hot water for a min of 10min, then strain off the water.
  2. Preheat the oven to 170ºC.
  3. Add all of the ingredients to a food processor.
  4. Blitz for 1 min, scrape down the side and blitz again for 1 min.
  5. Press the batter into a lined 10x8 inch baking tin or even better a silicon tray (like this one)*
  6. Bake for 30-40min, they are ready when the entire surface is a toasted golden colour.
  7. Remove from the oven and immediately turn off the oven.
  8. Carefully flip out the bake upside down onto an oven rack and slice into bars.
  9. Separate the bars slightly giving them a little space between each other.
  10. Return the bars back to the oven for a further 10min to cook the underside.
  11. Remove then leave to cool and crisp.
Notes
  1. * The batter should be about 1cm thick, if thicker allow the baking time to be longer until crisp.
  2. Add a tablespoon or two of maple syrup to sweeten if you have a sweet tooth.
Eighty 20 Nutrition http://eighty20nutrition.com/

About Donna

10 thoughts on “Nut Free Crunchy Energy Bars

    1. Thanks Darryl, great question if you wanted to add nuts, simply substitute with 200g mixed raw nuts and then drop the seeds to 100g each of pumpkin and sunflower. Follow the rest of the recipe as normal.

  1. They look amazing Donna, and like Darryl said I really enjoy reading the informative stuff like what you included here. I totally learned something new! You definitely have a talent for interesting desserts.

  2. So great to see a nut free bar about, Donna! – I don’t do well with nuts, so this is great! Also, would work really well for school packed lunches, as my youngest’s school is nut free. Thanks for posting it 🙂

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