snack time | goji + sunflower seeds energy bars

snack time | goji + sunflower seeds energy bars

are you a snack person? I am. like I really am. I love to pause for a bit, both midmorning and at 5 PM, and sit down to a steaming hot cup of my favorite green tea, enjoying something sweet to nibble on.

i usually save the “real” sweet thing for the afternoon, snacking on a piece of fruit midmorning, before heading out to walk the pup. but when the working day is almost over I like to take a moment to reward myself, sip my warm beverage and savor the sweet taste of something that is both flavorful and nourishing.

portioned out goji and seeds snack bars

when I have no shoot leftovers around I often just smear some nut butter and 100% fruit jam on a couple corncakes and call it a day, but sometimes it is nice to change things up. here’s where homemade snacks come into play.

there are tons of recipes for energy or snack bars out there. I’d say they’re the most customisable and easier thing to whip up, making for the perfect snack to have around. you can pick the ingredients and have full control over what goes in there, leaving out any possible allergen or food that you want to avoid. and also they’re the perfect way to enjoy  a clean snack that’s delicious and has the flavor of your favorite dessert, too!

snack bars ingredients

these bars do contain a small amount of nuts in the form of walnuts, but it’s super easy to make them nut free just by leaving the walnuts out and increasing the amount of sunflower or sesame seeds.

same goes for the oats: you can use certified glutenfree oats or skip them altogether, using some coconut flakes instead. this swap would make the bars paleo as well.

goji and seeds snack bars

the process is super quick: place all the ingredients in the food processor, pulse a few times and voila, you’re done! and you’ll only have to wash one piece of kitchen gear – win win!

the portion size is rather small, as the ingredients used for the snack bars are pretty dense in nutrients and high-calorie. but this is something that suits my dietary needs, and it absolutely does not mean that this is the perfect portion size for everyone – so please adjust the serving size accordingly to your needs and hunger! 🙂

stack of snack bars

I decided to keep the amount of sugar as low as possible, although the source is just fruit so healthier than regular sugar or syrups. this snack therefore isn’t very sweet, because goji berries do not provide as much sweetness as other dried fruits do. I find them plenty sweet for this recipe, but I understand that my “enough” may not be the same for another person. if this is your case, I’d suggest you to add a couple medjool dates to the mix. they’re super sweet and your snack will have a subtle caramel flavor as well.

process to make snack bars

here’s what you want to do: blend the ingredients listed with the extra dates and about 20g more of rolled oats (or coconut flakes for a grain free version). the texture will be stickier than the basic recipe, and will likely form larger clumps. add more oats if the mixture is still sticky, then proceed to form the bars etc.

when it comes to pick the right tool to blend the mixture in, choosing the right one is key. this recipe yields a small batch, and a regular high-speed blender would get stuck because the ingredients won’t likely cover the blades. I found that my nutribullet kind of machine worked super good for this recipe. I chose the medium sized (500ml) cup: it has the perfect width and capacity, a pair of strong blades and enough power to pulverise all the ingredients.

that handy machine was actually a huge, positive surprise: I got it at lidl for a fraction of the original’s price and I’m pretty pleased with it. it’s a bit noisy but it works fast, so that’s not a big issue for me. #notsponsored tho – just a fan of everything from that chain!

wrapping goji and seeds snack bars

a couple of these bars would also make for the perfect grab-and-go breakfast, for those hectic mornings when you rush out of the doors with sleep marks on your face (been there done that lol)

that’s all for today. I hope you’ll like this recipe, and if you do, feel free to let me know! I’d love to connect.

find me on instagram, pinterest and bloglovin’.

with much love,

x chiara

goji and seeds snack bars texture

 

snack time | goji + sunflower seeds energy bars
prep time
10 mins
chill time
20 mins
 

a simple, wholesome recipe for homemade energy bars. a snack that is super easy and quick to make, and perfect to have around when that craving for something to nibble on strikes. this homemade snack can be made nut-free and glutenfree too.

course: snack / nibbles
servings: 8 bars
ingredient list
  • 50 g sunflower seeds
  • 50 g oats (certified glutenfree if you prefer)
  • 50 g goji berries
  • 20 g sesame seeds, hulled
  • 20 g walnuts
  • a pinch of salt
  • 1-2 medjool dates (optional. add about 20g more oats as well)
directions
  1. place all the ingredients in a food processor (I used my ninja blender for this) and pulse until a wet sand-like consistency is achieved, about 30 seconds or three to five pulses. the dough should hold together if you pinch it between your fingers.  

  2. line a 25x12cm pan with a piece of parchment paper, so that the dough won't stick to the bottom and you will easily lift the bars out when they're chilled.

  3. dump the snack bars mixture into prepared pan and press it down firmly. you can use the bottom of a jar or a cup to even the top out. place the bars in the fridge to chill for about 20 minutes. 

  4. lift the bars out with the parchment paper and divide them in 8 equal slices.

    to store the bars just wrap them in some parchment paper and aluminum foil. these will keep for about a week in the fridge. 

notes

these bars' sweetness comes from the goji berries, which aren't extremely sweet.

if you prefer a sweeter snack go ahead and add a couple medjool dates, but remember to compensate for the added chewiness and moisture with about 20g more oats, or until the dough is crumbly and holds together when pinched.


use certified glutenfree oats to have a snack that's suitable for anyone who has gluten intolerance. 


substitute the walnuts with the same amount of your favorite seeds (extra sesame or sunflower, or even pumpkin seeds) to make the bars nut free.

if you want your bars to be grain free as well, coconut flakes would be the perfect ingredient to substitute the oats with.  

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