Taste the Energy! Superfood Cashew Bars

Taste the Energy! Superfood Cashew Bars

Enjoy these wholesome superfood bars packed with cashews, almonds, and quinoa for a naturally energizing and satisfying treat.

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Prep Time 30 minutes mins

Cook Time 15 minutes mins

Total Time 45 minutes mins

Servings: 16

Course: Main Course

Calories: 350

Ingredients Method Notes

Ingredients

  

• 1 1/2 cups raw cashews
• 1/2 cup raw almonds
• 1 cup raw (unsweetened coconut flakes)
• 1/4 cup + 1 tablespoon sesame seeds
• 4 tablespoons hemp seeds
• 1/4 cup cooked quinoa
• 1/4 cup tahini
• 1 teaspoon kosher salt
• 1/4 teaspoon cinnamon
• 1/2 cup organic honey

Method

 

1. Preheat oven to 350°F (175°C). Line an 8×8 inch baking pan with parchment paper, leaving an overhang for easy removal. Lightly spray with cooking spray.
2. Toast raw cashews, almonds, coconut flakes, 1/4 cup sesame seeds, and 3 tablespoons hemp seeds on a baking sheet for 8-12 minutes, until golden brown. Let cool slightly.
3. Combine the toasted nuts and seeds, cooked quinoa, tahini, cinnamon, and kosher salt in a food processor. Process until finely chopped.
4. Heat honey and coconut oil in a small saucepan until boiling. Cook for 1 minute, then remove from heat and stir in vanilla. Pour over the cashew/seed mixture and stir to coat.
5. Stir in the goji berries. Press the mixture firmly into the prepared pan using a greased measuring cup or wet hands. Sprinkle remaining 1 tbsp sesame and hemp seeds on top, pressing gently to adhere.
6. Bake for 25-30 minutes until golden brown. Let cool completely in the pan, then lift out using the parchment paper. Cut into bars and store in an airtight container.

Notes

– Use raw, unsalted nuts and seeds for the best flavor and texture.
– Ensure the mixture is pressed very firmly into the pan for bars that hold their shape.
– For a chewier texture, reduce baking time slightly. For crispier bars, bake a few minutes longer.
– Store in an airtight container at room temperature for up to a week, or in the refrigerator for longer shelf life.

Nutrition information is an estimate, calculated automatically. Values vary with brands, substitutions and portion sizes.

The technique that makes it

The success of these superfood bars hinges on achieving the right texture and binding. The raw cashews and almonds provide a substantial base, but their hardness needs to be addressed. Soaking the cashews and almonds is a crucial preliminary step. Soaking softens the nuts, making them easier to process into a cohesive mixture. This step allows the nuts to absorb water, which helps them break down more effectively in a food processor, creating a paste-like consistency that acts as the binder for the other ingredients. Without adequate soaking, the nuts will remain too coarse, resulting in crumbly bars that don’t hold their shape. The cooked quinoa adds a subtle chewiness and helps absorb moisture, contributing to the bar’s structure. Combining the processed nuts with tahini, honey, and spices creates a sticky matrix. The key is to process the nuts until they start to release their oils and form a somewhat sticky dough. Over-processing can lead to a greasy texture, while under-processing will result in a dry, crumbly mix. The final mixture should be firm enough to press into a pan and hold its shape after chilling. The chilling process is also vital, allowing the fats from the nuts and tahini to solidify, further firming the bars.

Troubleshooting

• Bars are too crumbly and won’t hold their shape: This usually indicates insufficient binding. Ensure the nuts were processed long enough to form a sticky paste. You may need to add a little more tahini or honey, processing briefly to incorporate.
• Bars are too soft or greasy: This can happen from over-processing the nuts, releasing too much oil, or if the mixture is too warm. Try chilling the mixture for longer, or even briefly freezing it, before cutting. If it’s consistently greasy, a touch more dry ingredient like coconut flour (if you have it) could help, but will alter texture.
• Ingredients are not well combined: Make sure your food processor is large enough to handle the volume. Scrape down the sides frequently to ensure everything is incorporated evenly. If the mixture is too dry to combine, a tiny splash of water or more honey might be needed.
• Bars taste bland: The salt and cinnamon are important for flavor balance. Ensure they were measured accurately and distributed evenly throughout the mixture. A pinch of sea salt on top before chilling can also enhance the flavor.

Substitutions

• Cashews: Macadamia nuts or blanched almonds can be used. The texture might be slightly different, potentially firmer or softer depending on the nut’s fat content.
• Almonds: Walnuts or pecans are good alternatives. These nuts have a higher fat content, which may result in a slightly richer, softer bar.
• Honey: Maple syrup or agave nectar can be used as liquid sweeteners. This will change the flavor profile slightly and may affect the final texture, potentially making the bars a bit softer.
• Sesame Seeds: Sunflower seeds or pumpkin seeds can be substituted. This will alter the flavor and crunch, offering a nuttier or earthier taste.

Pro tips

• Use raw, unsalted nuts and seeds for the best flavor and texture.
• Ensure the mixture is pressed very firmly into the pan for bars that hold their shape.
• For a chewier texture, reduce baking time slightly. For crispier bars, bake a few minutes longer.
• Store in an airtight container at room temperature for up to a week, or in the refrigerator for longer shelf life.

Enjoy these bright Superfood Cashew Goji Berry Bars as a satisfying snack or a healthy dessert. Customize with your favorite dried fruits or seeds!

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