Wednesday, 13 January 2016

Maria's Barefoot Bars (Raw Granola Bars) *Nut-Free*

I would love to share with you this recipe I've developed for making homemade raw granola bars. These are much more cost effective and healthy than store bought granola bars, and do not contain the rain forest destroying palm oil or HFCS (high fructose corn syrup) that almost every granola bar out there is made with. We all know how important it is to read the labels but even when we do we may not understand all of what's in the food we are about to buy.

Aside from being a great source of omega 3's and iron, these bars also have loads of plant based protein and fiber!

Great snack for kids or to bring along on your hike!

Maria's Barefoot Bars

First, grind these ingredients separately and place into a stand mixing bowl:

1 cup pumpkin seeds
1 cup flax seeds
1 cup sunflower seeds

Then add to bowl:

1 cup hemp seeds
1/2 cup chia seeds
1 cup raw cacao nibs
1 cup dried coconut
5 cups oats
1 tbsp cinnamon
1 tbsp ginger
1 tbsp anise

Turn to lowest speed and mix until combined.

In a food processor, chop these 3 ingredients separately:

2 cups dates plus 1/2 cup coconut oil
1 cup raisins
1 cup dried cranberries or apricots

Then add to bowl and mix on lowest speed until crumbly; while drizzling in:

1/2 cup molasses
1/2 cup honey (or vegan substitute)

- Pour mixture into a large metal rectangle baking dish and distribute evenly.
- Place a piece of wax paper over top.
- Place whole dish into clean plastic bag and seal end of bag with elastic making sure to remove air.
- Now, for the fun part: lower down onto clean floor and stomp away to compress the mixture as evenly as you can with your bare feet, making sure to get the sides compressed well. After this initial press with your body weight, you can even out any bumps on the surface with the palms of your hand.
- Remove plastic bag and place in new plastic bag and then put into freezer overnight.
- The next day, flip dish upside down onto cutting board to remove in one piece. With a large knife, slice lengthwise into thirds and then cut bars 2 cm wide. Store the bars in a large container and put back into the freezer for later consumption.
(Makes at approx 3 dozen)


*I have updated my recipe to a nut free version so that you can feel safe sending them to school. For severe nut allergies make sure your ingredients are free from possible contamination as well.*