Healthy snacking made easy with Cranberry Nut & Seed Bars! The perfect snack for at home, in the office or on the go, these healthy nut and seed bars are also loaded with nutrients.
Nuts and seeds are a really good source of healthy fats!
The Cranberry Nut & Seed Bars are a really good source of monounsaturated fats, a healthy fat that is essential to include in our diet. Including healthy fats in snacks and meals helps to slow the process of digestion which will ultimately help to keep you feeling fuller for longer and is a healthier alternative to high-sugar snacks. Nuts and seeds are also a well-balanced source of protein, fats and carbohydrates!
Healthy fats are a good source of energy and nuts and seeds are also heart-healthy foods! This is due to their ability to lower LDL (bad) cholesterol and increase (HDL) good cholesterol, helping to reduce the risk of heart disease.
Key Nutrients - Cranberry Nut & Seed Bars
Magnesium – These healthy nut and seed bars contain approximately 30% of the recommended daily intake of magnesium. Magnesium is essential to support the health of our central nervous system including stress response and sleep.
Niacin (Vitamin B3) – Niacin is a nutrient essential to support a number of processes including its role as a precursor nutrient to the creation of serotonin and melatonin, our happy and sleep hormones.
Fibre – With just under 3g of fibre per serve, nuts and seeds are a perfect little fibre boost throughout the day.
Cranberry Nut & Seed Bars
Ingredients
- ½ cup almonds
- ½ cup sunflower seeds
- ½ cup cashew nuts
- ½ cup pumpkin seeds
- ¼ cup dried cranberries
- 3 tbsp maple syrup
- 1 pinch rock salt
Instructions
- Pre-heat oven to 180 degrees.
- Using a chopping board, roughly chop all nuts and seeds and place in a mixing bowl.
- Stir thoroughly to ensure all nuts, seeds, cranberries and rock salt are mixed together.
- Add 3 tbsp of maple syrup and mixed together with dry ingredients.
- Line a baking tin with baking paper and add mixture to the tin.
- Place in pre-heated oven for approximately 25 minutes (check occasionally to ensure the mix isn't going to burn).
- Remove from the oven and lift out the baking paper and place baked mix onto a cooling rack.
- Allow nut and seed mix to cool and once completely cooled, use a knife to cut into approximately 10 servings.
- I would love your feedback and comments below on this recipe and don't forget to tag me in your photos @amysavagenutrition
Notes
Essential Equipment
Baking tray and baking paperTips
I recommend buying maple syrup that is 100% maple.You can find some more snack inspiration here;
If you would like to learn more about the recommended daily intake of fats, I recommend having a read of the Government guidelines on fats.
Amy Savage is a qualified Nutritionist with a Bachelor of Health Science in Nutritional & Dietetic Medicine specialising in skin health and is available for consultations online. Email amy@amysavagenutrition.com for further details.
9 Responses
Hi. Before I try out this recipe, I'd like to know the usual Nutritional info for each of the 10 bars - calories, fat content, fiber, sugar, etc. Thanks!
Hi Rivkah - thanks for asking and of course happy to share the info.
Per serving:
Kj 751
Kcal 180
Protein 6.4g
Fat 13.6g
Saturated 1.7g
Carbohydrates 7g
Sugars 5.5g
Hope that's helpful and hope you enjoy the recipe.
180° didn’t cook my bars. How high can I go now on oven heat?
Oops. It 180 Celsius, I’m guessing, and I thought it was Fahrenheit. 😊
No worries at all - I was going to say you can't go too much higher otherwise the nuts will burn. Let me know how you go and I hope you like them 🙂
No wonder my bar aren’t crisp. Could you please add Fahrenheit and Celsius to your recipe? I’d really appreciate it and it would help other bakers. Another question: Since I cooked my bars at 180°F (for 25 minutes) should I cook the bars at 350°F for another 20 minutes?
Thanks and I'll make sure I do for future 🙂
These looked so delicious that I made them today. They were so easy to put together (I used a Thermomix) and they turned out beautifully. Maybe I should have waited a little bit longer for them to cool down though, as it crumbled ever so slightly when I cut into it. Next time I will try and be more patient and leave it to cool down completely. I will be making these on a regular basis, as they are far healthier than the store bought bars. Thanks for the recipe!
Hi Janet, thanks so much for the kind feedback and I'm glad you love the recipe and they are such a great nutritious snack 🙂