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Vertical-mango-coconut-nut-seeds-bars

Healthy snack bars, just in time for back-to-school/work season. Are you ready? I’m sooooooo ready for school, it’s about time. If you have kids, you get it. 8 PM bedtime, 1 child free, homework, soccer games and lunch packing… Oh, well, life goes on and my life is full of Mango Coconut Nut & Seed Bars these days. Made them 3 times in 2 days. Tested on Alex, kids, 3 of my neighbours, Alex’s co-worker, Alex’s train buddy, you name it. All thumbs up.

Roasted peanuts (can be easily substituted with almonds or cashews), raw pumpkin seeds, puffed brown rice, dark chocolate chips, unsulphured mango and unsweetened coconut flakes. Mixed with agave nectar and freshly beaten egg whites to hold the bars together.

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When it comes to dried fruits and nuts, I’m very particular and try to buy unsweetened, unsalted, unsulphured and organic goods. I want to taste real food rather than putting extra salt, sugar and chemicals into my body. Nuts and fruits don’t need any coating, they are delicious on their own.

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You probably will have hard time to find clean nuts and fruits at your local grocery store, Walmart or Costco, but any natural/organic store or Trader Joe’s would sell them. It’s hit and miss, so I always keep my eyes open for them at any store.

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I used Nature’s Path Organic Rice Puffs. Kamut Puffs would work fine too. If you can’t find any, use regular Rice Krispies.

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I won’t lie, these bars are not glued together as the store-bought ones. They crumble a tiny bit. I just didn’t want to add any more unnecessary sugar aka agave nectar. Next time I will try to use 3 egg whites instead of 2. Just make sure to store the bars in a dry cool place rather than in an airtight container, where moisture will build. And it is important to let the bars cool down completely before cutting with a sharp serrated knife. Enjoy!

Mango Coconut Nut & Seed Bars

Mango Coconut Nut & Seed Bars

Ingredients

  • 1 cup roasted peanuts, unsalted
  • 1/2 cup quick or rolled oats (gluten free are OK)
  • 1/2 cup brown rice puffs
  • 1/4 cup coconut flakes, unsweetened
  • 1/3 cup pumpkin or sunflower seeds, raw & unsalted
  • 1/4 cup dry mango, unsweetened & chopped
  • 1/4 cup + 3 tbsp agave nectar
  • 2 large egg whites, beaten
  • Cooking spray

Directions

  1. Preheat oven to 325 degrees F. Line 8 x 8 square metal baking dish with parchment paper overlapping all sides. Spray with cooking spray and set aside.
  2. In a large bowl, add ingredients through mango and mix to combine. In a small bowl, beat egg whites with a whisk until foamy. Add to the bowl with dry ingredients along with agave nectar and mix to combine.
  3. Transfer the mixture into prepared baking dish, level with spatula pressing the mixture into the dish. Place another piece of parchment paper sprayed with cooking spray, sprayed side down, on top of the mixture and press using another square dish (I didn't have extra 8 x 8 dish, so I used a smaller one).
  4. Bake for 25 minutes if using the metal dish and 35 minutes in a glass dish or until the edges turn golden brown. Remove from the oven, cool completely in a pan and cut using sharp serrated knife into 12 bars - cut in 2 halves and then cut each half into 6 bars.
  5. Storage Instructions: Store in a cool dark place for up to 1 week. You can wrap each bar individually in foil. Freeze for up to 3 months.
http://ifoodreal.com/mango-coconut-nut-seed-bars/

Nutritional Info

Servings Per Recipe: 12 bars

Amount Per Serving:
Calories: 163.5
Total Fat: 7.8 g
Cholesterol: 0.0 mg
Sodium: 29.3 mg
Total Carbs: 20.7 g
Dietary Fiber: 2.5 g
Sugars: 11.7 g
Protein: 4.7 g
WW Points+: 4

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5 Responses to “Mango Coconut Nut & Seed Bars”

    • Olena (iFOODreal)

      Oh men and their junk food.:) I find some good ones at Costco sometimes. Like Taste of Nature and True to Nature bars.

      Reply
  1. The Baker

    These look fabulous! It’s only week 2 and I feel like I am running out of lunch ideas for the kids. I will add this one to the list to make tomorrow. Thanks!

    Reply
    • Olena (iFOODreal)

      It’s only week 1 in Canada and I’m stocking up on wine.:) Good idea is to double the batch to save time.;)

      Reply
  2. Mamamama

    These are great, thanks for the recipie! I’ve substituted the peanuts for cashews with tasty results. I’ve also found that in addition to adding an extra egg white, keeping them in the freezer helps them stay together.

    Reply

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