Nut bar

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As Saturn moves into Pisces and Pisces is connected to the blood system (credit Heidi Drieschner). I have a recipe for you that might improve blood circulation and reduce inflammation in the arteries.

This month’s recipe is a homemade nut bar. It is good as a snack on the run.

Black Sesame Seed, Walnuts and Almonds help with blood circulation so use them in this recipe.

INGREDIENTS:

You can use any nuts you like (It is important that they are unsalted and raw)

  • 1 cup Walnuts
  • 1 cup Almond
  • 1 cup Cashew nuts
  • ½ cup Pistachio
  • ½ cup Hazelnuts
  • ½ cup Macadamia
  • I put ¼ cup of rolled oats in my bar. (optional)
  • All of the above nuts (if you use any of them) should be roasted. (You do not have to use all of them, (personal preference), I use only almonds, cashews, pistachios and hazelnuts.
  • ¼ cup of pepita seeds
  • ¼ cup sunflower seeds
  • ¼ cup black sesame seeds (I only use Pepita and sunflower seeds in my recipe)
  • Coconut oil to brush the pan.
  • Please note you can substitute and use anything you like, Shredded coconut, dried sultanas or dried cranberries, chia seeds.
  • ½ cup of Honey
  • 1/3 Maple syrup or Rice Malt Syrup: (I use Rice Malt)
  • ¼ tsp salt (I did not use salt in my recipe but if I do, I use Celtic salt)
  • 1 tsp pure vanilla extract (optional, I did not use Vanilla)

OTHER EQUIPMENT NEEDED: Please buy a candy thermometer.

A candy thermometer is the only way to make sure that the syrup will hold the nuts together as it needs to reach the exact right temperature.

METHOD:

Grease and line a square baking pan with baking paper, making sure you leave a bit hanging on both sides of your baking dish.

Lightly brush the top of the baking paper with a little bit of coconut oil. Lightly brush a second sheet of baking paper same size as the first baking sheet and set aside.

Preheat your oven to 350°F. 180 degrees Celsius

spread the almonds, walnuts, cashew, hazelnuts or any nuts of your choice onto a large baking sheet and bake for 7-8 minutes, until lightly toasted and fragrant.

Once toasted, transfer the nuts to a large mixing bowl and add the pumpkin seeds, sunflower seeds, and or sesame seeds, sultanas, shredded coconut, anything you like. Set aside.

In a medium saucepan over medium heat, combine the honey, syrup of your choice and salt (optional) and bring to a boil. Continue boiling until the syrup reaches 126 degrees Celsius on a candy thermometer. Always keep your eyes on the syrup, as you don’t want it to turn into caramel. Stir in vanilla extract (optional) and immediately pour the hot syrup over the bowl of nuts and stir quickly until everything is evenly coated.

You will have to be really quick to transfer the mixture to the prepared pan and spread it evenly throughout the pan with a  wooden or rubber spatula; cover with the sheet of baking paper (greased side down) and, with the help of a flat object such as a flat drinking glass, or a flat bowl, press the mixture firmly to close in all the holes and compact the nuts really well.

Let the bars cool at room temperature for about 20 minutes (they should still be slightly warm and pliable at this point), then carefully lift them out of the pan by pulling gently on the parchment paper; cut into bars. I kept them in the fridge before cutting them into bars, but it is personal preference.

Usually Allow to cool at room temperature, then transfer to airtight container or fridge. To avoid them sticking, either place a piece of parchment paper between bars, or wrap individually in cling wrap.

Store at room temperature in a cool dry place for soft, sticky bars. They will keep for up to a few weeks. Or store in the fridge to keep it for longer.

Happy Eating. Email me to let me know if you tried this recipe and did you bring your own twist and flavour to it? Did you swap the nuts, or use a different syrup?