Food Recipes

My version of KIND Bars

Pallavi Ayyagari
Written by Pallavi Ayyagari

 

My version of home made fruit and nut bars!

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Not so recently, my sister introduced me to these gluten free fruit and nut bars called KIND bars.  I’m not a big fan of protein bars, but KIND bars are delicious! They remind me of chikki, ofcourse with more Western flavours. What’s even better is that they have less than 7 gms of sugar per bar.

Every time my sister came over from the states, she would get us a supply of these bars, which would only last us a few months followed by a long wait to get our next stock. So last Sunday I decided to put an end to this and rustle up these toothsome, protein rich bars at home.

The best part about these bars is that they’re so versatile; you’ll never fall short of ingredients to make them at home. You can prepare these with just about anything available in your kitchen shelves.

Here’s what you’ll need:

Ingredients:

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Honey – 1/3rd cup

Peanut butter – 1 tbsp

Vanilla essence – 1 tsp

Flaxseed powder – 1/3rd cup

Mixed nuts – 1 cup

Dried fruits – ½ cup

Parchment paper

 

Method:

  1. Chop all nuts and keep aside. I used – almonds, cashews, pistachios and walnuts.

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  1. Chop all dried fruits and keep aside. I used – Dried mango, strawberry, papaya, kiwi and raisins

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  1. In a bowl, mix the honey, peanut butter, vanilla essence and flaxseed powder

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  1. Add the nuts and dried fruits to this mixture and mix well until all the nuts are coated with the other ingredients.

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  1. Preheat your oven at 220 degrees Celsius.
  2. Place parchment paper in your baking dish
  3. Add the honey nut mixture to this, gently pressing on the top to bring it all together.
  4. Place the pan in the oven and toast at 180 degrees Celsius for 20-25 mins.

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  1. Take it out and place on stovetop to cool.
  2. Once it completely cools down, put it in the refrigerator for 20 mins.
  3. Make sure you aren’t freezing them or they’ll get difficult to cut.
  4. Take it out and cut into bars
  5. Enjoy these for breakfast or as a mid day snack

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Notes:

  1. The flaxseed meal used in this recipe will give the bars quite an over powering flaxseed flavor. If you don’t like the taste of flaxseed too much, you can use coconut flour/almond meal in the recipe.
  2. If you’re not looking at a very healthy alternative, you can use golden syrup in place of honey and some condensed milk to coat the nuts. You can also add chocolate chips to this.
  3. Replace peanut butter with almond or cashew butter depending on what pleases your taste buds for richer tasting bars.
  4. If you don’t have dried fruits, you can use dates, raisins, prunes or just skip the dried fruits completely.

 

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Pallavi Ayyagari

Pallavi Ayyagari

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