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honey hemp bars on parchment, mini spatula holding one barl
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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. 
Prep Time20 mins
Cook Time30 mins
Total Time50 mins
Course: Dessert, Snack
Cuisine: Vegetarian
Keyword: bar cookies, hemp, honey
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)
  • 1/2 cup honey
  • 1 tablespoon date paste or mashed dates
  • ½ teaspoon vanilla extract
  • 1/4 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