Saturday night, Jared and I were feeling a little Food Network-y, so we decided to extend playtime in the kitchen beyond our chicken paprikash dinner adventure (for those of you who have ever made homemade dumplings, you understand why I say adventure). After dinner, we decided to create some treats for later in the week!
I’ve recently become obsessed with Kind Bars, but I have wanted to find a way to enjoy a homemade version, so we decided to make our own!
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, my 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 make them even cheaper, try going with a cheaper nut.
The recipe below is just my take on things, so feel free to adapt for your taste buds (remember the nutrition information will change if you make alterations). I think next time I may add some dried coconut even! I chose to use brown rice syrup as my binder, but you could also use honey if you prefer your bars to be a little stickier (the brown rice syrup makes them a little more crunchy).
So check out the recipe below and let me know what you think!
— 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
3/4 brown rice syrup
Dash each of cinnamon, nutmeg, and salt, to taste
- Preheat oven to 325 degrees F.
- Line shallow 9×12 baking dish/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, and stir together until all ingredients are well coated. This steps requires a bit of elbow grease, so get your muscles ready!
- Spoon mixture into lined baking dish/pan, spreading it evenly and patting it down until dish is completely lined.
- Bake in the oven for 20 minutes.
- Remove from oven and let cool for 15 minutes.
- Use parchment paper to carefully remove sheet of bars from pan, flipping it onto a cutting board to continue to cool. Do not try to remove parchment paper if still very warm, the paper will stick and rip!
- When sheet of bars has cooled almost completely (30-40 minutes), carefully peel off the parchment paper, and cut into bars. Makes 32 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