No-bake granola bars: healthy and low sugar

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Inspiration called on me to make a batch of granola bars, or rather, inspiration + a hungry child on an early-morning dog walk. Racking my brain for ingredients, we encountered a yummy bar at our local coffee shop and attempted to replicate it, with no added sugar. Also, this is the first time I’ve ever used cocoa butter in a recipe and it won’t be the last! The result: deliciousness.

Makes about 12 – 1″ pieces

1. In a food processor, process:

1/2c of peanuts (mine happened to be roasted and unsalted)

1/2c of dried cherries

1/4-1/2c of oats

1/4c of:

chia seeds

sesame seeds

2. In a slow drizzle while the processor is on, add:

1/4c of coconut oil

1/4c of cocoa butter (I got wafers from Mountain Rose Herbs)

1/4c of buckwheat flour

3. Pour mix into a medium sized bowl and stir in 1/4-1/2c chocolate chips (67% dark chocolate)

4. Transfer mixture to parchment paper lined dish and refrigerate

5. Remove after hardened and cut into 12 pieces

6. Consume.

 

Reflections: Next time I will probably double the recipe. The sweetness of the bar is unimposing and just enough to satisfy – thanks to the cherries and chocolate chips. No syrup or honey needed!

-Kristin

Raw Buckwheat Peanut Butter Treats

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I love to create foods that are packed with nutritious things and can be eaten on the go. These fit that bill!

In a recent podcast from KCRW’s Good Food, host Evan Kleiman interviewed Alice Merdich about her latest book Flavor Flours. In the interview Alice spoke about oat, buckwheat and cheasnut flour to name a few. I was intrigued.

Now, I love the idea of using buckwheat to bake with but I also love to create raw food. I also remember having tasted a raw buckwheat ball at our local Whole Foods. It used buckwheat groats as a base and then all sorts of other yummy things were added in, especially chocolate. So I thought how great would it be to create a no bake, completely raw treat with buckwheat groats, nuts, seeds and of course some cocoa nibs (granted these aren’t super chocolatey so if you wanted more chocolate you might even try adding some raw cocoa powder). I’ve also been on a peanut butter kick lately so I also included this as a main ingredient. If you didn’t want peanut butter you could omit and perhaps just add another tablespoon or two of coconut oil to get a dough like consistency.

Ingredients:

1 cup raw buckwheat

1/2 cup raw almonds

1/4 cup shredded coconut

1/4 cup raw sunflower seeds

1/4 cup raw pumpkin seeds

1/4 cup currents

1/8 cup sesame seeds

1/8 cup cocoa nibs

1/8 cup raw hemp seeds

3/4 cup peanut butter

3 tablespoons honey

1 tablespoon coconut oil

one organic vanilla bean or 1 teaspoon vanilla extract

pinch sea salt

Directions:

Place first nine ingredients (buckwheat through hemp seeds) in food processor. Pulse until completely ground up. Add peanut butter, honey, coconut oil, vanilla bean and sea salt. Pulse some more until a thick dough like consistency. Roll into balls.

Enjoy! Emma

p.s. These are great as is but I have also been just crumbling the treat on my homemade coconut kefir and it’s great that way too!

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These traveling treats were a hit with my son Liam and his buddies!