Friday, September 13, 2013

Paleo krunch bars

Hiking into Box Lake, Payette National Forest
I'm getting ready to go backpacking and I just made some delicious and packable paleo granola bars.
These bars are versatile which makes them perfect for hiking, long-distance cycling and just plain-old snacking. They can be made vegan or vegetarian, depending on your personal preference. Add or leave out certain ingredients if you are following a particular diet. Eat them as they are, spread on some topping or crumble them up in your yogurt. Oh, did I mention they are easy to make?

Paleo Krunch Bars

 Here's what you need:

1/2 cup raw pumpkin seeds
1/2 cup raw sunflower seeds
Note: Feel free to sub nuts for the seeds.
1/2 cup shredded, unsweetened coconut
3/4 cup sunflower seed meal (Almond flour may be subbed.)
1 tsp. cinnamon
vanilla stevia, to taste
1 cup shredded carrots
1/2 cup freeze-dried pears
Vegans: use 2 chia eggs: Vegetarians: 2 organic whole eggs or 1/4 cup honey
1/4 cup coconut oil

Here's what you do:

Heat your oven to 325 degrees. Grind up sunflower seeds to make 3/4 cup sunflower seed meal. Grate your carrot. Put everything into a food processor and mix all the ingredients. Hint: Don't over process your ingredients. Keep the texture coarse like a granola bar.

Spread the mixture on a parchment paper-lined cookie sheet. Pour and spread melted coconut oil on the parchment paper. Next, spread the krunch bar dough with dampened hands. Thickness should be about 1/4 inch. Score the spread-out dough with a pizza cutter or knife into the size bars you would like. Bake for 15-20 minutes. Remove the bars from the oven. Spread the bars out a bit and return them to oven for another 15-20 minutes.

Recipe contributed to:


Tessa Domestic Diva said...

Sheree, these look very yummy, and a great trail snack! I love Idaho, so many beautiful areas to explore there! I am featuring your recipe on AFW this week, thank you for sharing it with us!

Sheree Welshimer said...

Thank you! The bars do make a great trail snack. I took along 4-5on our last backpacking adventure and they did not break or crumble. Where have you been exploring in Idaho? I'm so happy the fire season is over, and most of our beautiful places remain

Unknown said...

Thanks for linking-up to 5-Ingredient Mondays, Sheree! Your bars look absolutely love. Hope to see you back this week :)

Tessa Domestic Diva said...

i have spent most of my time in the North...we have a family cabin on lake pend orielle, i just love the whole area so much!

Sheree Welshimer said...

That's a beautiful area! I would like to spend some more time up there.

Hoffski said...

Question. This part is confusing me: "Spread the mixture on a parchment paper-lined cookie sheet. Pour and spread melted coconut oil on the parchment paper. Next, spread the krunch bar dough with dampened hands." Do you spread the mixture on the pan, THEN put the melted oil ON TOP of the MIXTURE, then spread the dough FURTHER? Then you have the oil sitting on top of the dough. And you've already spread it once. I'm confused.

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