No-Bake Fruit and Seed Bar
Makes 8 bars
One of the first things you realize on the gluten-free diet is that snack bars can be your best travel companions. But I often find that the packaged ones contain unhealthy ingredients. I prefer a vegan Paleo version that is sugar, nut, egg, dairy and grain free. It’s also corn free as long as the dried fruits are free of sweeteners, which can be made from corn. This recipe is made in a food processor and requires no cooking. You can switch the dried fruit into any combination and use nuts instead of seeds if you’d like.
- 1 cup sunflower seeds
- 1 teaspoon cinnamon
- 15 prunes
- 15 dates
- 10 figs
- 1⁄3 cup cocoa powder
Place the sunflower seeds and cinnamon in a food processor and blend into a fine meal. Transfer the meal into a large bowl
Put the prunes, dates and figs in the food processor and blend until it starts to form a ball. Add the fruit to the seed meal and mix well by hand. Slowly add the cocoa powder and knead it into the mix. Place the mix into an 8 x 8-inch square pan and push evenly to fill the dish. Slice into bars.
Cook’s tip: Use an empty Mason jar to help roll the mix evenly to the edges of the pan.
Calories: 210 cal, Carbohydrates: 32 g, Protein: 5 g, Fat: 10 g, Cholesterol: 0 mg, Sodium: 0 mg, Fiber: 6 g
Laura Hahn, winner of Philadelphia’s 2012 NBC Next Local TV Chef competition, operates a restaurant consulting company and hosts her own cooking show on Ehow. She blogs about gluten-free food at GuiltFreeFoodieCutie.com.
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