Certainly, I’d be happy to provide you with a detailed recipe for Spicy Nut & Seed Bars. These bars are a delightful and healthy snack option. Let’s dive into the specifics:
What is it:
Spicy Nut & Seed Bars are nutritious and delicious snack bars made primarily from a combination of nuts, seeds, and a sweet and spicy binding mixture. They are packed with energy, fiber, and essential nutrients.
History:
While there isn’t a specific historical origin attributed to this particular snack, nut and seed bars have been enjoyed for centuries in various forms. They are a modern adaptation of traditional nut-based confections, made healthier with the inclusion of seeds and less processed sweeteners.
Components:
Here are the key components you’ll need to make Spicy Nut & Seed Bars:
Ingredients:
- 1 cup mixed nuts (e.g., almonds, cashews, walnuts)
- 1/2 cup mixed seeds (e.g., pumpkin seeds, sunflower seeds)
- 1/2 cup dried fruit (e.g., raisins, apricots, dates, or cranberries)
- 1/4 cup honey or maple syrup
- 2 tablespoons coconut oil
- 1/2 teaspoon ground cinnamon
- 1/4 teaspoon cayenne pepper (adjust to your spice preference)
- A pinch of salt
Steps to Prepare:
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Prepare Your Pan: Line an 8×8-inch (20×20 cm) square baking pan with parchment paper, leaving some overhang on the sides for easy removal.
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Toast Nuts and Seeds: In a dry skillet over medium heat, toast the mixed nuts and seeds until they are lightly golden and fragrant. This should take about 5 minutes. Stir frequently to avoid burning. Remove from heat and let them cool.
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Chop Dried Fruit: Chop the dried fruit into smaller pieces if they are large. This will make it easier to mix into the bars.
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Create Binding Mixture: In a saucepan, combine the honey or maple syrup, coconut oil, ground cinnamon, cayenne pepper, and a pinch of salt. Heat over low heat, stirring until the mixture is well combined and slightly bubbly.
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Mix Ingredients: In a large mixing bowl, combine the toasted nuts, seeds, and chopped dried fruit. Pour the warm binding mixture over these ingredients and stir until everything is well coated.
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Press into Pan: Transfer the mixture into the prepared baking pan. Use a spatula or the back of a spoon to press it down firmly and evenly.
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Chill: Place the pan in the refrigerator for at least 2-3 hours, or until the bars have set.
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Cut and Serve: Once set, lift the bars out of the pan using the parchment paper overhang. Place them on a cutting board and cut into desired bar-sized pieces.
Time Needed:
The total time needed to prepare Spicy Nut & Seed Bars is approximately 20 minutes for preparation and cooking, plus an additional 2-3 hours for chilling in the refrigerator. So, in total, you can expect to have these delicious bars ready in about 2.5 to 3.5 hours.
These Spicy Nut & Seed Bars are a wonderful combination of sweet and spicy, perfect for a quick energy boost or a satisfying snack. Enjoy!
Certainly, here are the nutrition facts and some health information for Spicy Nut & Seed Bars:
Nutrition Facts (Per Serving):
- Calories: Approximately 200-250 calories per bar (depending on the size and specific ingredients used)
- Total Fat: About 12-15 grams
- Saturated Fat: 3-4 grams
- Trans Fat: 0 grams
- Cholesterol: 0 milligrams
- Sodium: A minimal amount, primarily from the pinch of salt
- Total Carbohydrates: About 20-25 grams
- Dietary Fiber: 3-4 grams
- Sugars: Approximately 12-15 grams (mainly from honey or maple syrup)
- Protein: Around 4-6 grams
Health Information:
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Healthy Fats: Spicy Nut & Seed Bars are rich in healthy fats, primarily from nuts and seeds. These fats are heart-healthy and provide sustained energy.
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Protein: Nuts and seeds are good sources of plant-based protein. These bars offer a moderate amount of protein, making them a satisfying and filling snack.
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Dietary Fiber: The bars contain dietary fiber from nuts, seeds, and dried fruits. Fiber aids in digestion, helps maintain steady blood sugar levels, and promotes a feeling of fullness.
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Natural Sweeteners: The sweetness in these bars comes from natural sources like honey or maple syrup, which are better alternatives to refined sugars. However, it’s important to consume them in moderation.
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Spices: The use of spices like cinnamon and cayenne pepper adds flavor without adding significant calories. Cayenne pepper can also have potential health benefits, such as aiding metabolism.
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Vitamins and Minerals: Nuts and seeds are rich in essential vitamins and minerals, including vitamin E, magnesium, and potassium. These micronutrients support various bodily functions.
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Antioxidants: Some dried fruits, like cranberries and raisins, contain antioxidants that help protect cells from damage caused by free radicals.
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Allergen Information: Be aware that nuts and seeds are common allergens. If you or anyone consuming these bars has allergies, it’s essential to choose nuts and seeds that are safe for you.
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Portion Control: While these bars are nutritious, it’s important to consume them in moderation due to their calorie content. They are an excellent snack option when you need a quick energy boost or as part of a balanced diet.
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Customization: You can customize these bars by choosing specific nuts, seeds, and dried fruits based on your dietary preferences and nutritional goals. For example, almonds provide more vitamin E, while pumpkin seeds are high in magnesium.
Remember that the specific nutrition values may vary depending on the ingredients and quantities you use, so it’s a good practice to calculate the nutrition facts based on your recipe’s exact measurements for precise dietary information.
