This is a super-healthy recipe for energy bars full of nuts, berries and seeds. Its base is not oats, but a delicious and nutritious grain called kamut. It’s also called Pharaoh Grain as it has been found in Egyptian tombs, indicating it was cropped and consumed thousands of years ago in the shadows of the Nile. Kamut is a whole grain and may reduce cholesterol, and increase blood levels of potassium and magnesium – two key minerals we frequently lack. Most wholefood stores should stock it.
1 cup almonds
3/4 cup shredded unsweetened coconut
1 cup puffed kamut**
1/8 cup dried goji berries*
1/8 cup dried blueberries*
1/4 cup raw pumpkin seeds
2 tablespoons flaxseed
1/2 cup organic honey
1/2 teaspoon vanilla extract
dash of kosher salt
*Sub any other type of dried fruit that you prefer in place of the goji berries and dried blueberries
**Swap out puffed kamut for puffed rice or quinoa
Step 1: Measure out and mix the first seven ingredients in a large mixing bowl.
Step 2: Heat the honey, salt, and vanilla extract in a small saucepan over medium high heat for a couple of minutes, or until it comes to a boil. If you have a candy thermometer heat until it reaches about 260 degrees.
Step 3: Pour the honey mixture over the dried ingredients in the large bowl and mix together, then transfer immediately to a 9X13 baking dish greased with coconut oil or cooking spray of your choice. You’ll want to pat down around the edges and center to make sure the mixture is compacted tight. Let it cool for at least 20 minutes.
Step 4: Once the mixture has cooled, flip the baking dish over on a cutting board and hit the edges to pop the mix out in one piece. Let it cool for another five minutes, then slice into 10 bars for a breakfast portion, or into or 20 for a smaller snack portion.
Wrap each bar with plastic wrap, foil, or put them in plastic bags with parchment paper in between each bar. Store in an airtight container in a dry, cool environment for 1 week, or in the refrigerator for a month.
Serving Size: 10 bars CALORIES 224; FAT 14g (sat 4.7g, mono 4.5g, poly 1.95g); PROTEIN 4.7g; CARB 22.13g; FIBER 3.1g; CHOL .23mg; IRON 1.18mg; SODIUM 33.61mg; CALC 39.39mg
For a snack portion, make 20 bars.
Recipe inspired by Primal Bites Blog.