Category Archives: Goodness bars

Time for some goodness snacks (and how to make them!)..

2015/01/img_6873.jpgIt’s been a while since I’ve posted any of my goodness goodies, I make different ones every week, but don’t always share them – I don’t want anyone to get bored!!!

Last week I read two different recipes on two different blogs, one for making your own coconut butter, and one for making your own sunbutter…so that’s what I did, I made them, then used them in some bars.

To make coconut butter you literally just throw raw coconut into your nutribullet and whizz it until it becomes liquid. After a while it then solidifies and becomes butter. The same with the sunbutter – whizz up sunflower seeds with coconut oil (I used my newly made coconut butter), it liquefies then sets more solid.

2015/01/img_6922.jpgI wanted to make some goodness bars that were nut free, so the sunbutter was perfect for binding the bars. I just threw various seeds and dried fruit into a blender and chopped it all up, mixed it with the liquid sunbutter plus some extra coconut oil, then left it to set. I made some with nuts at the same time..

2015/01/img_6923.jpgI also threw together some others with a mixture of unsulphured apricots and mixed nuts, almond butter and coconut oil (more details at the end of this post)..

2015/01/img_6924.jpgI have recently discovered two new fabulous products which I used in these, Pip&Nut almond butter and Lucy Bee Coconut Oil:

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2015/01/img_6891.jpgBoth very very nice products, and I’ve tried and used many and various nut butters and coconut oils, and I can tell you that these are both rather lovely! (This is my opinion as a consumer, I have not been asked/paid to write this).

There are lots and lots more versions of my goodness snacks in my recipe index, but to give you the basics of making any of these, here is what I do..

I just chuck whatever dried fruit/nuts/seeds I have or fancy into my small bowl blender and chop them up to a fair sized crumb.
Then mix a good couple of tablespoons of nut butter of your choice and coconut oil together and melt them together in the microwave, usually takes 60-90 seconds, then stir this through the mixture, mixing well through the fruit and nuts. You basically want a good coating on everything.
I then use a silicone ice cube tray, fill each cube up and press it down with the back of a spoon, then freeze for 30 mins.
Press them out and store them in the fridge.
Et voila!

Enjoy xx

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Goodness cubes..

IMG_2044.JPGLast week I got some new silicone in my life….no, I haven’t enhanced any of my body parts, I bought a new silicone ice cube tray. I thought it would be perfect for making my goodness snacks and I was right…

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IMG_2037.JPGI’m afraid I can’t even remember exactly what the mix of dried fruits, nuts and seeds is but it was quite extensive, and set with almond butter, peanut butter and coconut oil. Lovely stuff!!!

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IMG_2041.JPGWorks well doesn’t it? And so easy to just pop them out once they’ve set in the freezer…equally easy to pop them in your mouth too though!!! 😉

Yum!!!!!

New goodness snacks: a crumbly crumb and ‘Florentines’ of goodness..yum!!

IMG_3724.JPGHello and welcome to Friday! (Well, in my part of the world anyway!)

This week I am co hosting this weeks Fiesta Friday blog party along with my lovely friend and super fab cook, Selma – you’ve just got to check out her amazing food and amazing photos! You will be dribbling as you read!! So come and see us and join the party, we’d love to see you.

If you haven’t visited before, check out Angie’s post and enjoy the huge variety of posts and dishes that amazing party goers bring along every week and click on the link to join in. Or just sit back and read through everyone else’s wonderful offerings…

This week I bring a new version of my goodness snacks: this week a goodness crumb and goodness ‘Florentines’ (a perfect description for these little discs that I must thank Kellie for ☺️ )

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These a full of fabulous goodness and packed with nutrients and energy:
Sunflower seeds
Pumpkin seeds
Linseeds
Almonds
Brazil nuts
Dried blueberries
Dried pears
Unsulphured dried apricots

And for the ‘Florentines’: coconut oil and almond butter

Having chopped and whizzed everything up, I kept a jar of the ‘crumb’ version and have eaten it with fruit and Greek yogurt, by the spoonful, or for brunch the other day with chopped apple and topped with a tahini and Greek yogurt whip:

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To make the ‘Florentines’ I mixed in melted coconut oil and almond butter and spooned small amounts into cupcake cases then put them all in the freezer for 20-30 minutes, et voila! Done!

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IMG_3723.JPGPlease note, they need to be kept in a fridge to hold together – or just eaten all at once!!!

Enjoy the party everyone, I’m off to try out lots of new dishes and meet lots of new bloggers and friends…☺️

Goodness bars make a welcome return for Fiesta Friday..

IMG_3504.JPGI haven’t made any goodness bars or balls for a while now but this week a customer ordered some so it was time to get back to it, and oh, how I’ve missed them! The mix of melted nut butters and coconut oil to bind the nuts, seeds and dried fruits is so tasty, as I scraped the bowl (once I’d finished making them of course!) and licked the spatula, I sighed with joy 🙂

These are particularly super fab bars this time, they contain:
Sunflower seeds,
Pumpkin seeds,
Almonds,
Cashews,
Banana chips,
Coconut chips,
Pineapple,
Papaya,
Raisins,
Dates,
Almond butter,
Peanut butter, and
Coconut oil.

How’s that for fab???

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IMG_3578.JPGAll chopped and mixed with the nut butters and coconut oil, pressed into my silicone mini loaf trays and frozen for half an hour, they’re simple to make and packed full of goodness.

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For more goodness bar recipes, plus goodness balls and other super healthy snacks, check out my recipe index.

I’m bringing these to this weeks Fiesta Friday and hope that the other party goers enjoy the crunchy, tasty, goodness. The party this week is hosted by Andrea and Sylvia, pop over and check out Angie’s amazing rainbow pizza and meet the lovely ladies.

Have a great weekend everyone!

Super duper goodness bars of fabulousness…

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You know I love these kind of bars and these are even more fab as they are full of my favourite TAHINI!!!

If you don’t like tahini, replace it with a nut butter or try mixing the tahini and nut butter half and half…enjoy!

By using tahini and seeds this makes these bars nut free for anyone with nut allergies 🙂

Ingredients
100g unsulphured dried apricots – see note below
50g dried cranberries
30g sunflower seeds
30g pumpkin seeds
30g oats, any kind
15g chia seeds
75g tahini
75g coconut oil

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Method
Line a loaf tin with parchment paper
In a large bowl mix all of the dry ingredients
Put the tahini and coconut oil in a microwavable dish and heat for 30-60 seconds until the coconut oil has melted
Mix the melted mixture into the dry ingredients, ensuring it’s all well combined
Pour the mixture into the loaf tin and put it in the freezer for 20-30 minutes, this solidifies the coconut oil which holds the bars together
Remove and chop into bars and store in the fridge

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Options: you can add your favourite chopped nuts, substitute some of the apricots for raisins or sultanas, substitute the tahini for almond or any nut butter for a different flavour. I use unsulphured dried apricots as I prefer them, but if you’d like something sweeter, or can’t get unsulphured ones, use the orange dried apricots available everywhere.

Roasting your seeds gives a great flavour: lay the seeds in a single layer on a large baking tray and roast for 5-10 minutes at 180-200C; keep watched the nuts and moving them around so that they don’t overcook or burn, then leave to cool. Resist doing what I do and eat any of them straight out of the oven and burn your tongue!

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