Sometimes we just want something sweet, crunchy and delicious! these bars hit all those spots, and they are nut-free so they can be enjoyed by everyone. The reason I wanted to create a seed bar was to support my client’s fibre intake.. because we all know how much this naturopath is obsessed with dietary fibre, poo and hormonal health.
As women, fibre is essential for our overall hormonal health. If we are not moving our bowels daily we simply are not eliminating hormonal waste which can cause havoc on our mood, cycle length, ovulation, period pain and even moods.
The seeds focused in this recipe are also a part of seed cycling, so not only is the fibre supporting waste and hormonal elimination the mineral content is also supporting your hormonal health! win win!
So let’s take a closer look at the nutritional profile…
PUMPKIN SEEDS / PEPITAS: source of zinc, iron, manganese, copper, magnesium
SUNFLOWER SEEDS: source of vitamin E, good fat, B3, B5, manganese
SESAME SEEDS: calcium, zinc, iron, magnesium, omega 6, good fat, vitamin E, antioxidants
CHIA SEEDS: protein, omega 3, calcium, magnesium, manganese, B1, B2, B3
LINSEEDS / FLAXSEEDS: magnesium, phosphorus, B1, good fat, phytoestrogens + phytosterols
BUCKWHEAT: B vitamins, zinc, magnesium, iron, manganese, copper, antioxidants
This recipe is gluten free, grain free, nut free, high protein + high fibre
I N G R E D I E N T S
1 1/2 cups shredded coconut
1/2 cup pumpkin seeds
1/2 cup sunflower seeds
1/4 cup roasted buckwheat groats
1/4 cup chia seeds (black, white or a combo of both)
1/4 cup white sesame seeds
1/4 cup linseeds
1 teaspoon vanilla bean paste or splash of vanilla bean essence
2 – 3 tablespoons juice from an orange
generous pinch of salt
3 tablespoons honey
3 tablespoons melted coconut oil
M E T H O D
- Preheat your oven to 130 degrees celsius.
- On a baking tray place your pumpkin seeds, sunflower seeds, sesame seeds and buckwheat groats. Dry roast them in the oven for 5 minutes until lightly roasted. before removing add in the coconut and return to the oven for another 2 minutes to lightly brown – timing may differ based on your oven, watch them closely to prevent them from burning.
- Once lightly roasted, place all the seeds into a medium-sized mixing bowl. Add in the remaining dry ingredients (chia seeds, linseeds) and mix well.
- Mix together the wet ingredients and stir through the seed mix. Depending on your honey, you may need to soften the honey over a low heat with the coconut oil.
- Place the seed mix into a lined baking tin – I used a square 24 x 24 pan
- Increase the oven heat to 150 degrees and place slice into the oven for 15-20 minutes until cooked – watch it closely as it can burn fast.
- Remove from the oven and allow to cool slightly before slicing into bars
WORDS + RECIPE: Alyce Cimino