Brooke’s Homemade KIND Bars

kind-bars

I love KIND bars especially when I am on the move and looking for something quick and satisfying. They contain a substantial amount of nuts for healthy fats and brown rice syrup for a source of glucose (energy) for your body.

So… I decided it’s about time I try to make my own home-made version.

What you will need (makes ~9 bars): 

  • 3 tbsp brown rice syrup
  • 1 tbsp honey (you can also omit the honey and do a full 1/4 cup brown rice syrup.. or vice versa)
  • 1 tbsp natural nut butter (almond preferred as peanut has an overpowering flavour)
  • 1 tbsp quinoa flour (or gluten-free flour of choice e.g. almond meal, coconut flour, etc).
  • 1/2 tsp vanilla extract
  • 1/2 tsp ground sea salt
  • 1/2 cup puffed quinoa (found at bulkbarn by GoGo Quinoa)
  • 1/2 cup chopped almonds
  • 2 tbsp peanuts
  • 1/4 cup dried cranberries
  • 1 tbsp pumpkin seeds
  • Optional: 1.5 tbsp chopped dark >70% dark chocolate

Directions:

  1. Preheat oven to 300°F (149°C). Line a small pan (I used my small loaf pan for making banana bread) with parchment paper with enough overhang on the sides to easily remove the bars from the pan. Set aside.
  2. Using a rubber spatula or wooden spoon, mix the brown rice syrup, honey, vanilla, quinoa flour, salt, and nut butter together until combined. Fold in each of the dry ingredients one at a time: almonds, puffed quinoa, peanuts, cranberries, pumpkin seeds, and optional dark chocolate chunks (at least 70% cacao).
  3. Transfer mixture to prepared baking pan and press very firmly into an even layer. You really want it packed in tight- as tight as possible. Bake at 300F for 20-22 minutes. Remove from the oven and allow to cool completely in the pan set on a wire rack for 1 hour, then transfer to the refrigerator to chill for 1 more hour. This helps firm up the bars which makes them stay compact. Remove bars from the pan using the overhang on the sides and cut into bars. Individually wrap each bar in plastic wrap or parchment.
  4. ENJOY! 🙂

Notes: this recipe is easy to tweek and make fit your desires. If you want to add coconut and remove pumpkin seeds.. DO IT! If you want raisins instead of cranberries.. go for it. It is easy to tailor the additives to what you want. So have fun playing with different ingredients to change the flavours. 🙂

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s