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.

These energy balls are a powerhouse of nutrients, thoughtfully crafted to provide an energy boost while supporting overall health and well-being. Whether you’re looking for a nutritious snack, a post-workout bite, or a healthy on-the-go option, these energy balls are sure to become a favorite. They combine a variety of superfoods, each chosen for their unique nutritional benefits, especially when it comes to supporting healthy iron levels—an essential component of energy production and mood regulation.

One of the standout features of these energy balls is their rich blend of iron-boosting ingredients. Iron is a critical mineral that helps transport oxygen throughout the body, and when combined with a nutrient-dense diet, it can enhance energy, cognitive function, and even improve mood. Each ingredient in this recipe plays a vital role in helping to elevate iron levels naturally, making it a delicious and functional snack for anyone, especially those seeking to combat fatigue or anemia.

Let’s take a closer look at the nutritional benefits of each key ingredient:

• Walnuts: Not only are walnuts rich in healthy fats, but they also contain a modest amount of iron and are packed with antioxidants, omega-3 fatty acids, and plant-based protein. Omega-3s help reduce inflammation, which can support heart health and brain function, while also promoting better mood and mental clarity.

• Pumpkin Seeds: A true nutritional powerhouse, pumpkin seeds are an excellent source of iron, magnesium, zinc, and protein. They help boost energy and improve mood by supporting proper nerve function and providing sustained energy release throughout the day.

• Dried Apricots: Known for their iron content, dried apricots are also rich in vitamin C, which is crucial for enhancing iron absorption. This makes them a perfect addition to the recipe, ensuring that your body can fully absorb the iron provided by the other ingredients.

• Raisins: Like apricots, raisins are rich in iron and also offer natural sweetness, making them an ideal base for energy balls. They contain fiber and various vitamins, which promote digestive health and provide a quick boost of energy.

• Goji Berries (or Cranberries): Goji berries are rich in iron, antioxidants, and vitamin C, supporting both immune health and the absorption of iron. They also offer anti-inflammatory benefits, making them a great choice for maintaining overall wellness.

• Shredded Coconut: While coconut is primarily known for its healthy fats, which provide long-lasting energy, it also contains small amounts of essential minerals, including iron. Coconut helps bind the energy balls together while contributing to a satisfying texture.

• Cardamom Powder (optional): Cardamom is a warming spice that adds a touch of aromatic flavor and has been traditionally used in Ayurvedic medicine to support digestion and enhance energy levels. Though optional, it can complement the other ingredients well.

With these carefully selected ingredients, these energy balls offer not just a boost in iron levels, but also a wealth of other nutrients that support sustained energy, healthy digestion, and overall well-being. Whether you’re battling fatigue, looking for a quick energy pick-me-up, or simply wanting to add more nutrient-dense snacks to your routine, these energy balls are a delicious solution.

Ingredients

• 1⅓ cups (120 g) walnuts
• ½ cup (60 g) pumpkin seeds
• ½ cup (100 g) dried apricots
• ⅓ cup (50 g) raisins
• ¼ cup (30 g) goji berries (or dried cranberries)
• ½ cup (50 g) shredded coconut
• 1/8 tsp kosher salt
• 1/8 tsp cardamom powder (or your spice of choice; optional)
• ¼ cup finely shredded coconut (for rolling)

Directions

1. Place the walnuts and pumpkin seeds on a baking tray. Roast for 5 minutes at 350°F (175°C) to eliminate excess moisture and enhance their flavor. Set the nuts and seeds aside to cool completely.
2. Soak dried apricots, raisins, and goji berries in water for 1 hour, then drain well to eliminate any excess water.
3. Blend the soaked dried fruits into a smooth paste.
4. Add cooled walnuts, pumpkin seeds, and shredded coconut to the blender. Blend until combined.
5. Optionally, add kosher salt and cardamom or your spice of choice, and blend until the mixture sticks together.
6. Refrigerate the mixture for 30 minutes.
7. Shape into balls and roll in shredded coconut. Enjoy!

Prep Time and Baking Information

• 27 Balls
• 20 minutes prep
• 5 minutes roasting

Nutritional Information (per ball)

• Energy: 72 calories
• Protein: 1.45 g
• Fat: 5.28 g
• Carbohydrates: 6.19 g
• Fiber: 1.2 g

Storage

• Store these energy balls in an airtight container in the fridge for up to one week.
• They can also be frozen for up to 3 months.

There’s something incredibly comforting about the combination of apples and oats. It’s the kind of pairing that evokes memories of cozy mornings and home-baked goodness. These apple oat bars capture that essence perfectly, offering a delightful blend of natural sweetness and hearty flavors in a form that’s easy to enjoy on the go. The soft, chewy texture of these bars, along with the subtle warmth of spices like cinnamon and ginger, makes them an instant favorite for breakfast, a snack, or even a light dessert.

What makes these bars truly special is their star ingredient: oats.

Oats are a nutritional powerhouse, renowned for their numerous health benefits. They are packed with dietary fiber, particularly beta-glucan, a type of soluble fiber that has been shown to reduce cholesterol levels, thus promoting heart health. Oats also have a low glycemic index, meaning they provide a slow and steady release of energy, keeping you fuller for longer and helping to maintain stable blood sugar levels. This makes them an excellent choice not just for those looking to manage their weight, but also for anyone seeking to sustain energy levels throughout the day.

In addition to being a great source of fiber, oats are rich in essential vitamins and minerals, including manganese, phosphorus, magnesium, and iron. These nutrients play a crucial role in maintaining bone health, supporting the immune system, and promoting overall well-being. Furthermore, oats contain unique antioxidants known as avenanthramides, which have anti-inflammatory properties and can help to lower blood pressure.

Incorporating oats into your regular diet can contribute to better digestion, enhanced heart health, and improved energy levels. With these Apple Oat Bars, you get all the nutritional benefits of oats in a delicious and convenient form. Whether you enjoy them as part of a balanced breakfast, a midday snack, or a wholesome treat, these bars are a delicious way to support your health and satisfy your cravings.

So, if you’re looking for a recipe that’s not only easy to make but also packed with nutritional benefits, these Apple Oat Bars are a fantastic option. They’re simple, nutritious, and sure to become a favorite in your household.

Ingredients

• 1 large apple (130 g)
• 1 cup (90 g) rolled oats
• ½ cup (110 g) applesauce
• 2 tbsp. coconut oil
• 2 tbsp. maple syrup
• 30 g dried cranberries
• ½ tsp. baking powder
• ¼ tsp. cinnamon
• ¼ tsp. ginger powder
• ¼ tsp. pumpkin pie spice

Directions

1. Start by cleaning the large apple thoroughly and then finely grating it.
2. In a large mixing bowl, combine the grated apple with all the remaining ingredients: rolled oats, applesauce, coconut oil, maple syrup, dried cranberries, baking powder, cinnamon, ginger powder, and pumpkin pie spice.
3. Stir the mixture thoroughly until all the ingredients are well combined and evenly distributed.
4. Prepare your mini cake or mini loaf pans by brushing each cup with a little bit of oil. Line them with parchment paper to make removal after baking easier.
5. Spoon equal amounts of the mixture into each prepared cup. Use the back of a tablespoon to press the mixture gently, ensuring it spreads evenly and the surface is smooth.
6. Preheat your oven to 350°F (175°C).
7. Bake for 30 to 35 minutes, or until the bars are firm and lightly browned on top.
8. Once baked, carefully transfer the bars onto a cooling rack to cool completely.

Prep Time: 15 minutes
Baking Time: 30 minutes
Servings: 6 Bars

Nutritional Information (Per Bar)

• Energy: 142 calories
• Protein: 2.35 g
• Fat: 5.57 g
• Carbohydrates: 22.45 g
• Fiber: 2.2 g

Storage Recommendations

• Store the bars in an airtight container at room temperature for up to 3 days.
• For longer storage, refrigerate for up to a week or freeze for up to 3 months.
• These bars are perfect for breakfast on the go or as a midday snack.