No-Bake Muesli Energy Bars with Almond Butter

no bake granola bars with pumpkin seeds

It’s a gorgeous day here – blue skies, breezy, warm but not hot, and no humidity. I’ve gone for a bike ride, bought strawberries at the farmers market, picked up my books from the library, walked about, and now I’m blogging and eating maca chocolate. In other words, utter perfection. Let all summer days be like this, says I!

I’m almost finished my program at the Canadian School for Natural Nutrition, and admittedly that’s why you haven’t seen many blog posts in recent months. But this beautiful day just sang to me and said, Emily, steal away a few moments and write something on the blog. So here I am.no bake granola bars with pumpkin seeds 3

This part of July is where summer really kicks into a higher gear. The farmers’ market is starting to show its colours – spring rhubarb is still available, but the strawberries are there, and soon I’ll see peaches, tomatoes, corn, and zucchinis overflowing on the tables. My own little farm here (I use the term ‘farm’ extremely loosely) has thus far produced 2 blueberries, 4 raspberries, and some purple podded peas. A tiny harvest, but a satisfying one. I can see the raspberries slowly turning from that light pinkish colour to the deeper red, so soon I’ll return to that glorious time when there are raspberries to eat every day when I come home from work.

It’s a nice time to be alive, isn’t it?

no bake granola bars with pumpkin seeds 2

To keep your energy up through the biking, walking, jam-making, hammock-reading, blueberry-picking, running, mowing, weeding, harvesting, swimming, kombucha-drinking, or whatever you have on the go this summer, whip up some of these energy bars (finally, I’m getting to the recipe!). They’re simple, offer protein, fibre, and healthy fat, and you can make them either as energy balls/bites or just press them into the pan and make granola bars. They’re best right from the fridge (structural integrity relies on the coldness of the coconut oil), but if you don’t mind eating them more as a melted crumble, tote them to the beach! Why not?

And of course, they require no oven, so the only breeze and warmth you feel will be that of the summer sun, wafting through your open windows.

Happy July!

No-Bake Muesli Energy Bites with Almond Butter

Recipe Notes: option for gluten-free (use gluten-free oats), option for plant-based (maple syrup instead of honey), dairy-free, egg-free, wheat-free

Ingredients:

  • 1 and 1/2 cups muesli (basically oats with a bit of dried fruit added – plain rolled oats are fine too)
  • 1/2 shredded coconut
  • 1/2 cup sunflower seeds or pumpkin seeds
  • 1/4 cup dried cranberries or raisins
  • 1/2 cup dark chocolate chips
  • 3 tablespoons raw honey or maple syrup
  • 1/4 coconut oil
  • 1/4 cup almond butter
  • 1/4 teaspoon sea salt or himalayan pink salt
  • 1 teaspoon vanilla extract
  • optional: sprinkle of ground cinnamon

Instructions: 

  1. Whirl the muesli, coconut, seeds of choice, chocolate chips, and dried fruit of choice in your food processor until you’ve turned it into very small bits, or almost flour. The dried fruit will remain in larger pieces – this is totally fine. The chocolate might also stay in bigger chunks – also totally fine, and in fact, quite delicious.
  2. Dump this mix into a large bowl.
  3. In a small sauce pan and over very low heat, gently whisk together almond butter, raw honey, coconut oil, pink salt, and vanilla extract until smooth and a bit pourable.
  4. Pour over the dry mix and stir until all dry parts are well coated and mixture holds its shape when squeezed into a ball.
  5. Roll into balls or press into an 8×8 pan and store in an airtight container in the fridge. For best shape, eat right from the fridge or keep cool.

© Backyard Owl

Crunchy Apple Cider Quinoa Granola – v, gf

apple cider quinoa granola

‘Tis the season – granola time again. Granola is an easy, crunchy, tasty, and delicious addition to your snack and breakfast repetoire. One batch requires minimal work, makes a good amount, and is pretty much foolproof (provided you don’t burn it in the oven).

And the customization options are endless! This particular granola is a sweet blend of apple cider, coconut oil, and maple syrup mixed with nuts, seeds, oats, and quinoa. Then, dried fruit including dried apple rings are stirred in at the end. And that’s pretty much it!

apple cider quinoa granolaapple cider quinoa granola

I’ve taken to eating this at work as a snack. I bring my almond milk in a separate container, and then add to my granola mix (with some chia seeds thrown in for good nutritional measure) and look out, I’m eating cereal at my desk.

The quinoa is a particularly nice addition, in part because quinoa is a wonderful source of protein and minerals (it is a superfood, after all) but also because it just looks really pretty. It gives the granola this extra texture and eye appeal, and eating beautiful foods is important too when we think about nourishment from a holistic perspective.

apple cider quinoa granola

This granola also makes a lovely gift. Store it in mason jars, tie with a bow using some twine or natural string, and you have a beautiful gift for a dinner party, for your friends who are constantly asking you why you don’t bring them granola gifts, or for anyone who enjoys a good mix of sweetened toasted grains and nuts with dried fruit (i.e. pretty much everyone, provided they don’t have an allergy to any of the ingredients).

Enjoy the Festive Season!

Apple Cider Quinoa Granola

  • Author: Backyard Owl
  • Recipe Notes: vegan, gluten-free, soy-free, naturally-sweetened

Ingredients:

  • 1 cup quinoa
  • 1 cup apple cider
  • 2 cups rolled oats
  • 1/3 cup melted coconut oil
  • 1/3 cup maple syrup
  • 2 cups mixed nuts and seeds (i.e. sunflower seeds, pumpkin seeds, almonds).
  • 1/4 teaspoon sea salt
  • 1 teaspoon cinnamon
  • 1 cup dried fruit (apple rings, raisins, dried cranberries, dates, etc).

Instructions:

  1. Soak quinoa overnight or for at least one hour in the apple cider. It will absorb most or all of the cider.
  2. Preheat oven to 325F.
  3. In a large bowl, stir together oats, nuts/seeds, sea salt, and cinnamon.
  4. In a saucepan, melt coconut oil over low heat and stir in maple syrup.
  5. Pour melted oil/syrup mix over rolled oats and stir well, until everything is coated.
  6. Add quinoa/cider mix and again, stir until everything is well mixed.
  7. Spread out on a baking sheet and bake for 30 to 45 minutes, or until granola is dry, lightly browned, and getting crunchy/toasty. Try to stir every 15 minutes or so to keep the moisture circulating and to help release steam.
  8. Remove from oven and let cool.
  9. Add dried fruits and mix around, and then store in your choice of containers: tupperware, mason jars, your stomach, and so on.

(C) Backyard Owl