Kiwi Nutty Seed Bar
A delightful and nutrient-packed snack bar, drawing inspiration from the wholesome ingredients of New Zealand. These bars provide a healthy balance of seeds, nuts, and dried fruit, all lightly sweetened and bound together in a chewy, satisfying treat that’s perfect for on-the-go snacking or a midday pick-me-up.
10
Servings
320
Calories
8
Ingredients
Ingredients
Sesame seeds
1 cup (raw)
Sunflower seeds
1 cup (raw)
Coconut
1 cup (shredded)
Nuts
1 cup (chopped)
Sultanas
1 cup (none)
Butter
100 g (unsalted)
Honey
1/4 cup (liquid)
Sugar
1/2 cup (white granulated)
Instructions
1
Preheat your oven to 180°C (350°F) and line a slice tin with parchment paper for easy removal.
2
Spread the sesame seeds, sunflower seeds, coconut, and chopped nuts evenly on a baking sheet.
3
Roast them in the oven for about 10-15 minutes, stirring occasionally, until they are nicely browned and aromatic.
4
Remove from the oven and allow to cool slightly, then transfer to a large mixing bowl.
5
Stir in the sultanas, ensuring they are well distributed among the roasted mix.
6
In a small saucepan over low heat, melt together the butter, honey, and sugar until the sugar has completely dissolved, forming a smooth, runny syrup.
7
Pour the syrup over the dry ingredients and mix thoroughly until everything is evenly coated.
8
Press the mixture firmly into the prepared slice tin, using the back of a spoon or a spatula to ensure an even surface.
9
Allow the bars to cool completely at room temperature or place in the refrigerator until set.
10
Once cooled and set, cut into desired size slices and enjoy.
Nutrition Information
24.5g
Fat
21.2g
Carbs
7.2g
Protein
3.6g
Fiber
12.4g
Sugar
Frequently Asked Questions
Frequently Asked Questions
What is a Kiwi Nutty Seed Bar?
It is a nutrient-dense snack bar inspired by New Zealand flavors, containing a mix of roasted seeds, nuts, and sultanas bound with a honey-butter syrup.
Is this recipe gluten-free?
Yes, the ingredients listed are naturally gluten-free, but always check your labels to ensure no cross-contamination occurred during processing.
How many calories are in one bar?
Each bar contains approximately 320 calories.
What type of nuts should I use?
You can use any variety of nuts you prefer, such as almonds, walnuts, or cashews, as long as they are chopped before roasting.
Can I make these bars vegan?
To make them vegan, substitute the butter with a plant-based butter or coconut oil and use maple syrup or agave instead of honey.
How should I store these snack bars?
Store the bars in an airtight container at room temperature or in the refrigerator for a firmer, chewier texture.
Can these bars be frozen?
Yes, you can freeze these bars. Wrap them individually or place parchment paper between layers to prevent sticking.
How long do they stay fresh?
When stored in an airtight container, these bars will stay fresh for up to one week at room temperature.
What is the required oven temperature?
The oven should be preheated to 180°C (350°F) for roasting the dry ingredients.
How long do the seeds and nuts need to roast?
Roast the mixture for 10-15 minutes, stirring occasionally, until they become aromatic and lightly browned.
What are sultanas?
Sultanas are dried white grapes, which are similar to but typically juicier and sweeter than standard raisins.
Can I substitute sultanas with other fruits?
Yes, you can easily substitute sultanas with dried cranberries, chopped apricots, or raisins.
How many servings does the recipe provide?
This recipe yields approximately 10 servings.
Can I reduce the amount of sugar?
You can reduce the sugar slightly, but keep in mind that the sugar and honey act as a binding agent to hold the bars together.
Should I use salted or unsalted butter?
The recipe specifies unsalted butter to better control the overall flavor of the bars.
How do I prevent the bars from sticking to the tin?
Lining your slice tin with parchment paper ensures the bars can be lifted out easily once they have set.
What is the total fat content per serving?
Each bar contains 24.5g of fat, primarily from the seeds and nuts.
Are these bars suitable for school lunchboxes?
Yes, they are a great energy-boosting snack for lunchboxes, provided there are no nut restrictions at the school.
How much protein is in one bar?
Each serving provides about 7.2g of protein.
What is the texture of the Kiwi Nutty Seed Bar?
The bars are crunchy from the roasted seeds and nuts, while remaining chewy and satisfying due to the honey-butter binder.
Can I add chocolate to this recipe?
Yes, you can fold in chocolate chips once the mixture has cooled slightly, or drizzle melted chocolate over the top once the bars have set.
Why must I roast the seeds and coconut first?
Roasting develops a deeper, nuttier flavor and ensures the coconut and seeds have a pleasant crunch.
Is the coconut shredded or desiccated?
The recipe calls for shredded coconut, which provides a better texture than finely ground desiccated coconut.
How do I ensure the bars don't crumble when cut?
Ensure you press the mixture firmly into the tin while warm and allow them to cool completely in the fridge before slicing.
What can I use instead of honey?
Maple syrup, brown rice syrup, or agave nectar are suitable liquid sweeteners that can replace honey.
How much fiber is in each bar?
Each bar contains approximately 3.6g of dietary fiber.
Can I add spices to the mixture?
Yes, adding a teaspoon of cinnamon or ginger to the dry ingredients can add a lovely warmth to the bars.
Are these bars considered a 'no-bake' recipe?
While the bars themselves aren't 'baked' as a whole unit, the ingredients are roasted in the oven and the syrup is melted on the stove.
What kind of sugar should I use?
White granulated sugar is recommended as it dissolves easily into the butter and honey syrup.
Can I use a microwave to melt the syrup?
Yes, you can melt the butter, honey, and sugar in the microwave in short bursts, stirring in between until smooth.