Crunchy Sun Butter Granola Bars with Hemp Hearts

Crunchy Sun Butter Granola Bars with Hemp Seeds I 24 Carrot LifeThe other day my mom came home with a massive bag of hemp seeds (also known as hemp hearts). I had seen some recipes using them before, but had never tried or used them myself. When I first tried them I thought they tasted a lot like candle wax. I had read about their health benefits though, so I was willing to give them a try. Hemp seeds are a great source of protein, healthy fats, fiber, and vitamins and minerals. Sarah Britton at My New Roots gives a great summary of the health benefits of eating hemp seeds which you should check out if you are interested in more details. They are flavorless so you can easily add them to most foods without changing the flavor. So far, I have successfully added these to my morning oatmeal and yogurt routines. 

These granola bars are a great use of hemp seeds. They are nut-free and gluten-free. I am definitely going to bring these to work every day this week for when hunger strikes mid-afternoon.

Crunchy Sun Butter Granola Bars with Hemp Seeds I 24 Carrot LifeCrunchy Sun Butter Granola Bars with Hemp Hearts
Makes 12 large squares.

1/2 cup sun butter
1/3 cup honey
3 cups oats (gluten free optional)
3 teaspoons coconut oil
1 teaspoon vanilla extract
2 tablespoons hemp seeds (optional)
1/2 cup sweetened coconut flakes
1/3 cup dried blueberries
1/2 teaspoon salt (if your sun butter is not salted)

  1. Preheat oven to 350 degrees F. Line a 12 x 9 inch pan with parchment paper.
  2. Add all ingredients to a medium sized bowl and stir until everything is evenly combined and coated with the wet ingredients.
  3. Cook for 20-25 minutes or until the sides of the bars are nicely browned.
  4. Wait until they cool completely before you cut them. Store in an airtight container.

Notes: I am not sure that agave would work in place of the honey because the honey is stickier and helps make the bars crunchy.  Let me know the results if you try agave instead!

Substitutes: Any nut butter for the sun butter. Dried apricots, raisins, or dates for the dried blueberries.

Nutritional Information
Serving Size: 1 of 12 bars Calories: 229 Fat: 10.4 g Carbohydrates: 30.4 g Protein: 5.5 g Fiber: 4.3 g Sugar: 14 g

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