Killarney Bars

Granola bars are a staple of hikers, backpackers, runners, and just about anyone else who likes to #getoutside. It’s not hard to find evidence of this because granola bar wrappers are the single most frequent trash I spot in the back country (which drives me crazy!)

Commercially made bars are convenient, no question. But at what cost? A leading granola bar maker, one who’s wrappers I most often see claims “A Wholesome and Delicious Taste of Nature. Irresistible by Nature!” but a quick peek at the ingredient list shows anything but – Soy Protein (Rice Flour, Soy Protein Concentrate, Sugar, Malt, Salt), Pecan Pieces, High Fructose Corn Syrup, Brown Sugar Syrup, Salt, Soy Lecithin, Baking Soda, Natural Flavor, Walnut Flour, Almond Flour, Hazelnut Flour, Peanut Flour.

Now IMG_20150121_112230_hdr_editcompare that to these Killarney Bars and ask yourself why would you ever eat commercial bars ever again? These bars are made from organic, whole food that you can prepare in your home.

NOTE: I named them after my favourite Northern Ontario hiking trail in Killarney Provincial Park.

Enjoy!

 

Killarney Bars
 
Prep time
Cook time
Total time
 
I called them Killarney Bars because Nature Valley was already taken.
Chef:
Recipe type: Snack
Kitchen Type: Back Country
Serves: 14
Ingredients
  • ¼ cup dates, pitted
  • ½ cup raisins
  • ½ cup pumpkin seeds
  • ½ cup sunflower seeds
  • ½ cup unsweetened coconut
  • ½ cup almonds, slivered
  • 1 Tbsp. flax seeds
  • 2 Tbsp. sesame seeds
  • ½ tsp sea salt
  • ¼ cup coconut oil
  • 2 tbsp. maple syrup
  • 1 cup puffed quinoa seeds
  • 2 tsp Breakfast Blend Spice Mix
  • 1 egg
Directions
  1. Preheat oven to 350 degrees.
  2. In a food processor, or kick-ass 1960’s blender combine all ingredients with the exception of the sesame seeds and puffed quinoa. Blend until it starts to form a thick paste. Add egg, coconut oil and maple syrup and blend together..
  3. Pour mixture into a large mixing bowl and add puffed quinoa seeds and sesame seeds. Stir the mixture until seeds are evenly distributed though the paste. Scrape the mixture into a 16x8 parchment lined glass dish. Cook for 10-15 minutes or until top becomes golden brown. Remove from heat and allow to cool for 15 minutes.
  4. Transfer to a cutting board and cut into 12-16 equal pieces.
  5. NOTE: I like my bars extra crunchy so I place them in my dehydrator at the fruit leather setting for 2 hours.
  6. Cut into 16 even bars.
The Goods
Calories: 143.5 Fat: 9.4 Carbohydrates: 14.2 Sugar: 7.9 Fiber: 2.5 Protein: 2.9

 

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