Saturday night, Jared and I were feeling a little Food Network-y, so after our chicken paprikash dinner ‘adventure’ (if you’ve ever made dumplings, you understand why I say ‘adventure’), we decided to tackle some treats.
My new favorite airport snacks are Kind Bars, since you can find them at pretty much any Starbucks, but I wanted a way to enjoy a homemade version. So what did we make? Well we decided to make our own Kind Bars!
Homemade vs. In-Store
We took a trip to Whole Foods to stock up on some bulk ingredients, and then got to work in the kitchen. Overall, the homemade version came in at slightly fewer calories and at a slightly lower cost than a comparable bar (131 calories and $0.99 per bar). The bulk almonds are what really bumps up the price, so if you’re looking to cut cost further, try using a cheaper nut.
The recipe below is my take on the bars, but feel free to adapt to your own tastes (remember the nutrition information will change if you make alterations). I am already planning my next iteration: I am going to add dried coconut and pepitas (pumpkin seeds)! I used brown rice syrup as my binder, but you could also use honey if you prefer your bars to be a little stickier (the syrup makes them a little more crunchy).
Watch the Vine video below to see the recipe in action (click the speaker in the upper left-hand corner to play), and follow the recipe below that to make your own!
— Lindsey Toth, MS, RD (@NutritionTalk) March 24, 2013
Homemade Kind-Inspired Bars
Makes: 32 bars
2.5 cups raw almonds
1 cup raw, hulled, sunflower seeds
1 cup dried cranberries and cherries combined
3/4 cup brown rice syrup
Cinnamon, nutmeg, and salt, to taste
- Preheat oven to 325 degrees Fahrenheit.
- Line shallow 9 in. x 12 in. baking pan with parchment paper.
- Mix almonds, sunflower seeds, dried fruit, cinnamon, nutmeg, and salt together in a large bowl.
- Pour brown rice syrup (or honey) over ingredients, and stir together until well coated. This steps requires a bit of elbow grease, so get your muscles ready!
- Spoon mixture into lined pan, spreading evenly and patting down until dish is completely lined with the mixture.
- Bake in the oven for 20 minutes.
- Remove from oven and let cool for 15 minutes.
- Using the edges of the parchment paper, carefully lift bars from pan, flipping onto a cutting board, parchment side up, to continue cooling. Do not try to remove parchment paper if still warm - the paper will stick and rip!
- When sheet of bars has cooled almost completely (30-40 minutes), carefully peel off parchment paper, and cut into bars.
Nutrition Information (per bar): 131 calories, 7.8g Total Fat, 0.6g Saturated Fat, 0g Trans Fat, 0mg Cholesterol, 13.8mg Sodium, 13.6g Carbohydrate, 2.0g Fiber, 7.5g Sugar, 3.3g Protein, 0% Vitamin A, 0% Vitamin C, 4% Calcium, 4% Iron