These seed crunchy bars are a nutrient-dense, energy-packed snack designed to give your body a healthy and satisfying boost. If you’re seeking a wholesome, homemade alternative to store-bought bars, these crunchy treats are the perfect solution. Made from a blend of powerhouse seeds—pumpkin, sunflower, sesame, chia, and flax—each bite delivers a rich combination of essential vitamins, minerals, and healthy fats. Whether you’re grabbing one as a quick snack between meals, enjoying it post-workout, or packing it into your child’s lunchbox, these bars are easy to make, incredibly versatile, and full of health benefits.

The true stars of these bars are the seeds, each chosen for its ability to support energy levels, improve digestion, and boost your mood. Seeds are excellent sources of iron, zinc, magnesium, and omega-3 fatty acids—key nutrients that help improve blood health, support cognitive function, and enhance mood. By incorporating these bars into your diet, you can naturally elevate your energy levels and combat fatigue while also nourishing your body with important nutrients. Whether you’re looking to boost your iron intake, improve heart health, or just add more wholesome ingredients to your diet, these seed bars have you covered.

Let’s take a closer look at the benefits of each seed in this recipe:

• Pumpkin Seeds: Rich in iron, zinc, and magnesium, pumpkin seeds are a powerhouse of minerals that support healthy energy levels, immune function, and muscle recovery. They also contain plant-based omega-3 fatty acids, which contribute to brain health and help reduce inflammation in the body.

• Sunflower Seeds: Sunflower seeds are packed with vitamin E, an antioxidant that supports skin health and boosts the immune system. They also contain selenium and magnesium, which help regulate mood and reduce the effects of stress on the body.

• Sesame Seeds: Sesame seeds provide a good dose of calcium, copper, and iron, making them a great addition for those looking to boost bone health and improve oxygen transport in the body. The high copper content helps support collagen production, which is essential for joint and skin health.

• Chia Seeds: Chia seeds are known for their high omega-3 fatty acid content, which supports heart health and reduces inflammation. They also provide fiber and protein, which help regulate digestion and keep you feeling full for longer periods of time.

• Flax Seeds: Flax seeds are rich in lignans, antioxidants, and plant-based omega-3s. They support heart health, improve digestion, and have been shown to help regulate cholesterol levels. The high fiber content of flax seeds also promotes a healthy gut.

With a touch of maple syrup to bind these super seeds together, the result is a crunchy, satisfying bar that’s not only nutritious but delicious. Whether you’re aiming to boost your iron intake, enhance your mood, or simply enjoy a nutritious snack, these seed bars offer a convenient and tasty solution.

Ingredients

• ¼ cup (35 g) pumpkin seeds
• ¼ cup (35 g) sunflower seeds
• ¼ cup (30 g) sesame seeds
• 2 tbsp (20 g) chia seeds
• 2 tbsp (20 g) flax seeds
• ⅛ tsp kosher salt (optional)
• 2 tbsp maple syrup

Directions

1. Brush your mini cake or mini loaf cups with oil and line them with parchment paper. This will prevent sticking and make it easier to remove the bars after baking.
2. In a large mixing bowl, add the pumpkin seeds, sunflower seeds, sesame seeds, chia seeds, flax seeds, and a pinch of kosher salt.
3. Add maple syrup and stir the ingredients thoroughly, making sure that each seed is evenly coated with the maple syrup.
4. Spoon equal portions of the seed mixture into cups and use the back of a spoon to flatten the surface by pressing gently over the mixture. This will help the bars hold their shape as they bake.
5. Bake at 350°F (180°C) for 20–25 minutes, or until the bars are golden brown and crunchy.
6. Once baked, remove the cups from the oven and allow the bars to cool completely before attempting to remove them. This cooling time is crucial to ensure the bars hold together.
7. Once cooled, gently lift the bars out using the parchment paper. Enjoy your lightly sweet, crunchy seed bars!

Prep Time and Baking Information

• 6 Bars
• 10 minutes prep
• 20 to 25 minutes baking

Nutritional Information (per bar)

• Energy: 147 calories
• Protein: 5.03 g
• Fat: 10.78 g
• Carbohydrates: 9.8 g
• Fiber: 3.5 g

Storage

• Store these seed bars in an airtight container at room temperature for up to a week.
• These bars can also be frozen for up to 3 months.

Notes

• You can substitute the maple syrup with honey or agave syrup.
• These bars are an excellent way to incorporate a variety of nutrient-dense seeds into your daily diet, promoting better energy levels, mood, and overall health.