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Seed Lover’s Granola Bars

Serves 12.


    Packed with protein, a range of minerals, and a little chocolate, these nut-free granola bars deserve a place in your lunch bag tomorrow. With four different varieties of seeds and a base of puffed quinoa (technically a seed itself), this snack gives new meaning to “bird food.”



    For easy transport, after chilling and slicing, wrap each bar in parchment paper secured with a rubber band.


    Seed Lover’s Granola Bars


    • 1 cup (250 mL) tahini
    • 1/3 cup (80 mL) coconut oil, melted
    • 2 Tbsp (30 mL) brown rice syrup or honey
    • 1 tsp (5 mL) vanilla extract
    • 3 cups (750 mL) puffed quinoa or puffed millet
    • 1 cup (250 mL) large flake gluten-free rolled oats (not instant)
    • 1/3 cup (80 mL) dark chocolate chips
    • 1/3 cup (80 mL) raisins or dried cranberries
    • 1/3 cup (80 mL) raw, unsalted pumpkin seeds
    • 1/4 cup (60 mL) hemp hearts
    • 1/4 cup (60 mL) raw, unsalted sunflower seeds
    • 2 Tbsp (30 mL) sesame seeds
    • 1/4 tsp (1 mL) salt
    • Line 8 x 8 x 2 in (20 x 20x 5 cm) baking pan with parchment paper, leaving some overhang for easy removal.


    Per serving:

    • calories336
    • protein9g
    • fat25g
      • saturated fat8g
      • trans fat0g
    • carbohydrates25g
      • sugars8g
      • fibre4g
    • sodium74mg



    In medium bowl, whisk tahini, coconut oil, brown rice syrup or honey, and vanilla until combined. In large bowl, combine remaining ingredients. Stir in tahini mixture and transfer to prepared pan, spreading out evenly. Using bottom of loaf pan or bottom of wide glass, compact mixture as tightly as possible. (If itu2019s not compacted at this stage, bars may crumble upon slicing.) Chill for at least 5 hours to set.


    Using parchment overhang, remove set mixture. Using serrated knife, slice into 12 bars. Store leftovers in airtight container in refrigerator.


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    This recipe is part of the Cooking with Superseeds collection.



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    Going Pro

    Going Pro

    You might think of protein as something you mainly get from a meal and, therefore, not a component of dessert. But, if you’re going to opt for dessert from time to time, why not consider working in ingredients that go big on this important macronutrient? It’s easier (and more delicious) than you may think! Protein is an essential part of every cell in your body and plays a starring role in bone, muscle, and skin health. So, certainly, you want to make sure you’re eating enough. And it’s best to spread protein intake throughout the day, since your body needs a continual supply. This is why it can be a great idea to try to include protein in your desserts. When protein is provided in sufficient amounts in a dessert, it may help you feel more satiated and help temper blood sugar swings. Plus, in many cases, that protein comes in a package of other nutritional benefits. For instance, if you’re eating a dessert made with protein-packed Greek yogurt, you’re not just getting protein; you’re getting all the yogurt’s bone-benefitting calcium and immune-boosting probiotics, too. Adding nuts to your dessert doesn’t just provide plant-based protein, but it also provides heart-healthy fats. Yes, desserts need not be just empty calories. Ready for a treat? These protein-filled desserts with a healthy twist are dietitian-approved—and delicious.