Nut and Seed Honey Chocolate Bars are a wholesome treat that combines the rich flavors of dark chocolate with the crunchiness of nuts and seeds. These bars are ideal for a nutritious snack, satisfying your sweet tooth while providing essential nutrients. Whether you’re looking for an energy boost before a workout, a quick grab-and-go breakfast, or a delightful dessert, this recipe is a perfect fit. With simple, natural ingredients, these bars can easily be customized according to your taste preferences.
Ingredients
Here’s what you’ll need to make your delicious Nut and Seed Honey Chocolate Bars:
- 250g (9 oz) mixed nuts: A blend of your favorite nuts such as almonds, cashews, walnuts, hazelnuts, or pecans adds crunch, flavor, and healthy fats to the bars.
- 50g (1/4 cup) pumpkin seeds: These seeds provide both texture and a dose of essential nutrients, including magnesium and zinc.
- 50g (1/4 cup) sunflower seeds: Sunflower seeds complement the mixture with their nutty flavor and are a good source of vitamin E and healthy oils.
- 30g (2 tablespoons) sesame seeds: These tiny seeds add richness and an additional layer of flavor while being packed with calcium and other minerals.
- Zest from 1 medium orange: The zest introduces a fresh, citrusy aroma and flavor that balances the sweetness of the honey and chocolate.
- 100ml (1/3 cup) honey: Honey not only sweetens the bars but also acts as a binding agent, holding the nut and seed mixture together.
- 150g (5.3 oz) dark chocolate: Use sugar-free dark chocolate for a rich, indulgent flavor while keeping the sugar content low.
- Optional add-ins: Consider adding a pinch of sea salt or spices such as cinnamon, nutmeg, or cardamom to enhance the flavor profile.
Instructions
Step 1: Toast the Nuts and Seeds
Start by preheating your oven to 180°C (350°F). Spread the mixed nuts, pumpkin seeds, sunflower seeds, and sesame seeds evenly on a baking tray.
Toast the mixture in the oven for 5-7 minutes, stirring halfway through to ensure even browning. You’ll know they’re ready when they become fragrant and lightly golden. Keep an eye on them to avoid burning; toasted seeds and nuts should be golden, not dark brown. Once toasted, remove them from the oven and let them cool slightly on the tray.
Step 2: Combine the Ingredients
In a large mixing bowl, combine the toasted nuts and seeds with the orange zest. If you’re using salt or spices, this is the perfect time to sprinkle them over the mixture and give it a good toss to ensure an even distribution.
Now, add the honey to the nut and seed mixture, and stir thoroughly until everything is well coated. The honey will act as a binding agent, which is crucial for the structure of the bars.
Step 3: Melt the Chocolate
While your nut mixture cools, melt the dark chocolate. You can do this using a double boiler or in the microwave. If using the microwave, heat the chocolate in 20-30 second intervals and stir in between until fully melted.
Once the chocolate is smooth and melted, pour it over the nut and seed mixture. Stir everything together to ensure the nuts and seeds are evenly coated in the chocolate and honey mixture, creating a deliciously decadent flavor.
Step 4: Shape the Mixture
Line a 20×20 cm (8×8 inch) baking pan with parchment paper, allowing the paper to extend up the sides; this will help with easy removal later on.
Pour the chocolate nut mixture into the prepared pan. Using a spatula or the back of a spoon, press the mixture down firmly and evenly into the pan. This step is essential for compacting the bars so that they hold together when sliced.
Step 5: Chill and Set
Place the pan in the refrigerator for at least 1-2 hours or until the mixture has hardened completely. Once set, you can remove the whole slab from the pan by lifting the parchment paper edges. Next, cut the slab into bars or squares, depending on your preferred serving size.
Cooking Tips
- Nut Varieties: Feel free to experiment with different types of nuts; a combination of almonds, hazelnuts, and walnuts works particularly well. Alternatively, using cashews or pecans can provide a creamier texture.
- Add Spices for Depth: Incorporate spices like cinnamon, nutmeg, or cardamom to enhance the flavor of your bars. Start with a pinch and adjust according to your taste preferences.
- Melting Chocolate: Avoid letting any water touch the chocolate during melting, as this can cause it to seize (become thick and grainy). Stir continuously for a smooth, glossy texture.
- Extra Crunch: For added texture, consider adding 1-2 tablespoons of chia seeds or flaxseeds to the mix for extra crunch and nutritional benefits.
- Sweetness Control: If you prefer a less sweet bar, reduce the amount of honey slightly or opt for dark chocolate with a higher percentage of cacao.
Storage
- Refrigerator: Store the bars in an airtight container in the refrigerator for up to 2 weeks. Keeping them chilled helps maintain their firmness.
- Freezer: These bars freeze remarkably well. Wrap each bar individually in parchment paper, place them in a freezer-safe container, and store for up to 3 months. Simply let them thaw at room temperature before eating for a quick and healthy snack.
Nutritional Benefits
These Nut and Seed Honey Chocolate Bars not only satisfy your cravings but also offer numerous health benefits:
- Healthy Fats: The nuts provide monounsaturated and polyunsaturated fats, which are beneficial for heart health.
- Vitamins and Minerals: Ingredients like pumpkin seeds, sunflower seeds, and sesame seeds are rich in vitamins and minerals such as magnesium, vitamin E, calcium, and iron.
- Antioxidants: Dark chocolate is high in antioxidants, which can help combat free radicals in the body.
- Fiber: Nuts and seeds are an excellent source of dietary fiber, which is crucial for digestive health.
FAQs
Can I substitute honey with another sweetener?
Yes, you can substitute honey with maple syrup or agave nectar for a vegan option. Keep in mind that the consistency may change slightly, so adjust as necessary.
What kinds of nuts work best in this recipe?
Any mixed nuts will work well, but almonds, walnuts, and cashews generally create a balanced flavor and texture. Feel free to customize the blend based on your preferences.
Can I use different types of chocolate?
Absolutely! You can use milk chocolate or white chocolate, but keep in mind that this will alter the flavor and sweetness of the bars.
What if my bars are too sticky or crumbly?
If the mixture is too sticky, try adding more nuts or seeds. If too crumbly, adding a bit more melted chocolate or honey can help bind it together. Adjust the ingredients as needed.
Can I add dried fruits?
Yes, adding dried fruits like cranberries, apricots, or raisins would be a great way to introduce additional sweetness and chewy texture.
Conclusion
These Nut and Seed Honey Chocolate Bars are a delightful blend of flavors and textures that provides a nutritious snack option for anyone looking to indulge without the guilt. Easy to make and customizable, these bars are perfect for fueling your day or satisfying your sweet cravings. Enjoy sharing this wholesome treat with your loved ones, or keep them all to yourself for a deliciously healthy snack anytime!