Easy Honey Hemp Bars
These bars are a cinch to make. Put everything in a bowl and mix them with warm honey and dates. Press into a pan and bake. . Makes 16 to 20 bars.
Servings: 8 servings.
Calories: 246kcal
Ingredients
- 1 ½ cups puffed rice cereal (I used Arrowhead Mills puffed brown rice)
- ½ cup hemp seeds
- ½ cup pecan or walnut halves, chopped in 1/4-inch pieces
- 2 tablespoons sesame seeds
- ½ cup raw pumpkin seeds
- 2 teaspoons ground flax meal
- 2 tablespoons dried currants (see note)
- ½ cup honey
- 1 tablespoon date paste or mashed dates
- ½ teaspoon vanilla extract
- ¼ teaspoon fine sea salt
Instructions
- Line the bottom and sides of an 8-inch square metal pan with parchment paper. Preheat the oven to 300°F. Position a rack in the lower third of the oven.
- In a large bowl, toss the cereal, hemp seeds, pecans, sesame seeds, pumpkin seeds, flax meal and currants to mix.
- In a small saucepan, warm the honey, date paste, salt, and vanilla, stirring and mashing until the date paste is dissolved and/or evenly dispersed. Pour the honey mixture over the dry ingredients and fold until all of the ingredients are moistened and sticky.
- Scrape the mixture into the lined pan and spread it evenly with a fork. Using the back of the fork tines, press the mixture very firmly all over to compact and adhere the ingredients.
- Bake for 25 to 30 minutes, until the top is barely golden (if in doubt, take it out, so that the honey does not get scorched). Cool in the pan.
- When cool, lift the bars from the pan. Gently peel off the parchment. Cut into bars or squares with a heavy sharp knife.
Notes
Instead of currants, you can subtitute raisins, goji berries or other dried fruit that you've chopped into small pieces.
Nutrition
Calories: 246kcal | Carbohydrates: 28g | Protein: 7g | Fat: 13g | Saturated Fat: 1g | Sodium: 75mg | Potassium: 124mg | Fiber: 2g | Sugar: 21g | Vitamin A: 65IU | Vitamin C: 1mg | Calcium: 49mg | Iron: 3mg