Snacks

Berry Crumble Energy Bars

Getting your quota of nuts, seeds and health food powders needn’t be a chore. These Berry Crumble Energy Bars are the perfect grab-and-go option and, unlike regular flapjacks, are densely packed with nutrients – including a seed mix to help balance hormone levels.

Recipe

Berry Crumble
Energy Bars

Portion: 6 slices

Ingredients: 

  • 100g flakes (gluten-free oats, quinoa etc)
  • 50g chia seeds
  • 50g soaked almonds
  • 30g flaked almonds
  • 2 tbsp sesame seeds
  • 2 tbsp sunflower seeds
  • 2 handfuls fresh or frozen berries
  • Maca as desired
  • 3 tbsp date syrup 
  • 2 tbsp coconut oil
  • 2 tbsp water
  • Nut butter if desired

Variations: 

  • Nut butter flavour 
  • Chocolate flavour (cacao powder)
  • Spiced ginger (ginger powder)
  • Figs instead of berries

Instructions:

  1. Set the oven to 150 degrees C. 
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  2. Place the chia seeds into a glass and add 2 tbsp water. Give this a good mix.
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  3. Grind the almonds (50g), sesame seeds (2 tbsp) and sunflower seeds (2 tbsp) together.
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  4. Measure out and combine the oat or quinoa flakes (100g) with the ground mixture, flaked almonds (30g) and maca if using. Mix well.
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  5. Add the coconut oil (2 tbsp) and date syrup (3 tbsp) and work into the mixture using your hands.
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  6. Separate roughly 1/3 of the mixture into a new bowl – this will be the crumble topping.
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  7. The chia seeds should have soaked up the water by now. Tip them into the larger 2/3 mixture and mix in. 
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  8. Spoon the larger 2/3 mixture into the end of a deep baking tray. The bottom should be quite thick, so don’t spread the mixture across the whole tray. Pack it in well.
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  9. Blend the berries with 2 tbsp water and spread over the top of the flapjack base. 
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  10. Sprinkle the 1/3 mixture over the top. This too should give good coverage.
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  11. Place on the middle shelf of the oven for 35 mins. Remove and leave to cool before extracting from the tray. You can cut the flapjacks into pieces here to help you remove them.

Storing: Store in the fridge and eat within a few days.

Serving suggestion: These will not be very sweet, but this is because we have become accustomed to more and more sugar. Drizzle a little date syrup over the top if you feel the need as you wean yourself off sugar.

Health Notes

Healthy sugar?

At the end of the day, sugar is sugar. So while date syrup may be a healthier option than refined sugar, I wouldn’t go overboard with it.

As sugar is added to all sorts of products, including savoury, we have gone somewhat sugar-blind. So you may find that these bars to be not very sweet, however, resetting your taste buds through a plant-based diet will bring your tolerance down and kick any cravings to the curb.

 

Hormone balancing seeds

 I’m using sesame and sunflower seeds again – these both promote the production of progesterone which can help balance out excess oestrogen. 

Chia seeds are a wonder; a great source of protein, high in fibre and full of nutrients that support hormone balancing and lowering inflammation.

As chia seeds have the ability to absorb water, they are very handy for sticking recipes together!

 

Oil-free

If you don’t want to use any oil, I’d recommend using a nut butter. This will help moisten the mixture to prevent it from drying out and also create extra stickiness for the flapjack base.

Hazlenut butter would be a nice choice for a ‘chocolate’ (cacao powder) flavoured version. 

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