Whip-up your breakfast or snacks for the rest of the week in just a few minutes. Make your Sunflower Cranberry Bars in the evening, store them in the refrigerator overnight and you are good to go! Grab one for work, school or to tide you over when you are on-the-go!
Would you like to try out more healthy snack recipes? Visit [the recipe page] and select [Truthful Living Snacks] under [Meals]. This recipe is one of the Truthful Living Recipe options. Are you interested in reading more about Truthful Living Recipes and what Truthful Living is all about? Check out some of the [Truthful Living articles].
If you have any dietary restrictions, always check the labels on the products you are using to make this recipe with. They will tell you if, for instance, your ingredient might contain traces of nuts, your products are made with dairy or if there is a chance the ingredients have come into contact with gluten-containing food or equipment.
Would you like to know more about what to look for when you are choosing what food products to buy while you have dietary restrictions or preferences? Are you preparing food for someone who does? Check out my articles on [Food and Health] and learn more!
It is always good to be aware of the nutritional values of your food and how processed food is made. That way, it is easier to make well-informed choices and create the best and most delicious meal possible. Would you like to know more about what to look for when you are buying your products while you have dietary restrictions or preferences? Check out my articles on [Food and Health] and learn more!
Do you like the Sunflower Cranberry Bars recipe? Please share it or leave a comment and follow Truthful Food on social media so that you won’t miss out on anything new and delicious!
- Food Scale
- Cookie Sheet
- Parchment Paper
- Food Processor
- Cooking Pot
- Square Baking Pan [15×15 cm or 6×6 inch]
- Chopping Knife
- Chopping Board
- Optional but absolutely recommended: Toast your oats. [Check out my recipe!]
- Optional: Toast the almonds yourself. How? [Check out my recipe!][See good to know section if you are not toasting the almonds yourself.]
- Put the almonds, toasted oats and sunflower seeds in the food processor and keep it on untill they are finely chopped.
- Add the dried fruit to your food processor. Turn the food processor on and leave it running until all the ingredients are chopped into small pieces.
- Put all the ingredients, including the ones you did not add to the food processor, in a cooking pot over medium heat.
- Make sure to keep stirring until all the ingredients are homogeneously mixed.
- Let the mixture simmer, for about 10 minutes so that the sugars can caramelize and the butters and honey can melt. Make sure to stir regularly.
- Line your baking pan with parchment paper. [How? Check out my article and video tutorial!]
- Turn the stove off and keep mixing until all the ingredients are sticking together and the oats appear to be moist.
- Put the mixture into your baking pan and make sure it is spread out evenly. Press down on the paste to ensure there aren't any air bubbles. [See good to know section.]
- Put your baking tin in the refrigerator for at least 2 hours so the bars can set. [See good to know section.]
- Take the baking pan from your refrigerator and cut the slab into pieces.
- Enjoy your Sunflower Cranberry Bars!
Good to know
- Storing: Make sure to store your bars in an airtight container in the refrigirator if you are not eating all of them right away.
- Shelf life: Your bars will stay good for several weeks if stored correctly.
- Freezing: You can freeze your bars in an airtight container or freezer bag for several months.
- Letting the bars set: The bars are ready after two hours in the refrigerator but I recommend you let them sit overnight. The flavour of the bars will be even better!
- Tip: To make sure that your bars are evenly flat, you can use a turner spatula to flatten the mixture.
- Tip: If you are letting your bars set over-night, make sure to cover your bars with a layer of, parchment paper, otherwise the bars will dry out.
- Tip: If your dried fruit is rather dry, add a bit of water when you chop them up/puree them in your food processor. If they are too moist, however, your bars will be too soft. If they are too soft, just store them in your refrigerator without covering up the bars. This way, some of the moisture can evaporate out of the bars.
- Tip: Warp your bars individually and then store them in an airtight container in the refrigerator. Doing this will extend the shelf-life but will also make it easier to grab one when you are in a rush and want to pack a snack.
- Vegan: To make this recipe vegan, use maple butter instead of honey.
- Nut-Free: To make this recipe nut-free, replace the almonds with sunflower seeds.
- Almonds: Almonds are a rather hard nut. So if you are not toasting the almonds yourself, put them in the microwave for 1 minute or until they are soft. Let the almonds cool down a little before you put them in the food processor.
Nutritional Information per Portion
Know What You Eat
Both when buying food or when making your own, it is important to inform yourself about the nutritional value. Have a look at the nutrition label, learn about your serving size and what nutrients this product will bring to the table.
If you want to compare different products and their nutritional values, it is easier to look at a label where the values are given per 100 grams. This way, you get a better understanding of the categories certain products belong to when it comes to nutritional values. Is this a product with a high sugar content? Does it contain a lot of fibre? How does this product measure up if I am looking to stick to a low-sodium diet?
Keep in mind that if you are looking to eat healthily, you should not just avoid eating fat and/or sugar. We need both in our daily diet. Make sure, however, to be aware of where you get your lipids and sugars from. As a rule of thumb, you could say; variation is very important in your diet and in general, the closer your food is to coming straight from the source, the better.
If you want to read more about healthy food choices, check out my article [Healthy Food Choices]. Additionally, Truthful Food has a continuously growing article category solely focusing on specific ingredients and nutrients for everyone who wants to take a closer look at what food is made out of.
*All given nutritional information is an indication. Due to differences in how ingredients are produced, where they are purchased and how the recipe is prepared, nutritional values may vary.