Since my original Fruit & Nut Bar recipe debuted, I’ve had many readers and FB fans asking if it’s possible to make a nut-free version of these deliciously popular bars. The answer in short is … “YES!”
And whether you’re nut-free or not, these bars are absolutely scrumptious! Made with pepitas (a.k.a. pumpkin seeds) and sunflower seeds, they’re chock-full of wholesome nutrient-dense goodness!
Please note: Although coconut is technically a fruit and not a nut, the FDA opted to classify coconut as a nut, which has resulted in much confusion. However, according to the American College of Allergy, Asthma & Immunology, “while allergic reactions to coconut have been documented, they are very rare. Most people who are allergic to tree nuts can safely eat coconut. However, if you are allergic to tree nuts, talk to your allergist/physician before adding coconut to your diet.” For details, I recommend reading this article at OneSpotAllergy.com.
Ingredients
- 1/3 cup pure honey (I prefer sage honey due to its mild flavor)
- 2 tbsp coconut flour
(or ground flaxseed
)
- 1 tbsp *all-natural sunflower seed butter
- 1/8 teaspoon sea salt
- 1 cup unsweetened coconut flakes
(or omit coconut and replace with 1/4 cup additional pepitas and 1/4 cup additional chopped dried fruit)
- 1 cup unsalted pepitas
(pumpkin seeds)
- 1/3 cup unsalted sunflower seeds
- 1/2 cup chopped dried organic fruit (see **note below)
Instructions
- Preheat oven to 300 degrees. Trim parchment paper to line an 8×8-inch baking dish, leaving parchment paper to hang over two sides of the dish.
- In a large bowl, add the honey, coconut flour (or ground flaxseed), *all-natural sunflower seed butter and salt. Use a spoon to stir until well combined.
- Measure 1 cup of coconut flakes. Place coconut flakes on the cutting board and coarse-chop. Add chopped coconut flakes to honey mixture. (Coconut Substitution Option: Omit coconut and replace with 1/4 cup additional pepitas and 1/4 cup additional chopped dried fruit).
- Next, coarse-chop any combination of dried fruit you choose and then measure out 1/2 cup. Add the chopped dried fruit to the honey mixture.
- Finally, add the pepitas and sunflower seeds.
- Using a spoon, mix ingredients together making sure they are thoroughly combined.
- Place the bar mixture into the parchment-lined baking dish. Fold overlapping flaps down and evenly press the top of the bar mixture firmly to pack-in the ingredients so they hold together better after baking. Then, peel back the parchments flaps from top of bars. (Do not trim, as the flaps make it easier to remove the bars after baking.)
- Bake for 20 minutes. Then remove from oven and allow to completely cool on stovetop for approximately one hour (or until bottom of baking dish is room temp).
- Place in fridge to continue cooling. (Do not freeze as it makes it impossible to cut the bars without them crumbling.) Once cold, remove dish from refrigerator. Then, run a knife along the two edges without parchment. Using the parchment paper ends, lift the bars from the baking dish and place on a cutting board.
- Cut into 8 bars and individually wrap and store in the fridge or freezer. Then you can easily take out what you need and place directly into your child’s lunchbox (or yours) – no need to thaw. However, for best results, bars should be kept cold so they do not become over-sticky. Simply include an ice pack, if placing them in a lunchbox, or taking them on the go.
Notes
Please note: Although coconut is technically a fruit and not a nut, the FDA opted to classify coconut as a tree nut. According to the American College of Allergy, Asthma & Immunology, "while allergic reactions to coconut have been documented, they are relatively rare. Most people who are allergic to tree nuts can safely eat coconut. However, if you are allergic to tree nuts, talk to your allergist/physician before adding coconut to your diet."
*You can use any all-natural sunflower seed butter
*Most dried fruits are treated with sulfur dioxide, so if you wish to avoid this preservative, be sure to purchase unsulfured organic dried fruits, or conventional dried fruits specifically labeled as sulfur dioxide free.
