Omega-3 Snack Bars

Feature Image
Description

Plant-based fats and proteins from a variety of nuts, seeds, and rich cocoa butter provide lots of vitamins, minerals, and phytonutrients to keep you feeling satiated and energized between meals.

Cooking level
Intermediate
Contains
tree nuts
Recipe tags
Snack
Nuts & Seeds
Intermediate
60+ minutes
Servings
12 bars
Prep time
15 minutes
Total time
15 minutes, plus 2 hours to chill

What you’ll need

  • Small skillet
  • Bowl
  • Food processor
  • Small pan
  • Spatula
  • 8" x 8" baking dish
  • Parchment paper
  • Cutting board
  • Knife

Ingredients

  • ½ cup steel cut oats
  • ⅓ cup Brazil nuts*
  • ½ cup unsweetened coconut*
  • ⅓ cup sunflower seeds*
  • ¼ cup pumpkin seeds*
  • ¼ cup ground flaxseed
  • ⅛ tsp. sea salt
  • 2 tsp. vanilla extract
  • ¼ cup cocoa butter
  • ¾ cup nut butter (almond, peanut, or cashew butter)*
  • 2 tbsp. raw honey
  • ½ cup dairy-free chocolate chips

*Important note: Coconut, pumpkin seeds, sunflower seeds, nuts, and nut butter may be triggering during flare-ups.

Disclaimer: Information purposes only. The recipes and grocery guides are not intended to diagnose, treat, cure, or prevent any disease. Please consult with a healthcare professional regarding any medical or health-related diagnosis or treatment options.

Cooking steps

1

In a small skillet, lightly toast ½ cup steel cut oats. Shake skillet gently for 2-3 minutes; then remove from heat and transfer oats to a bowl.

1

In a food processor, add ⅓ cup Brazil nuts, ½ cup unsweetened coconut, ⅓ cup sunflower seeds, ¼ cup pumpkin seeds, ¼ cup ground flaxseed, ⅛ tsp. sea salt, and 2 tsp. vanilla extract. Pulse for 20 seconds.

1

Melt ¼ cup cocoa butter on low heat in a small pan for about 1 minute. Once melted, add to the food processor along with ¾ cup nut butter, 2 tbsp. raw honey, and cooled oats.

1

Process for 1 minute or until the mixture reaches a nut butter-like consistency. Remove mixture from blender and place into a bowl.

1

Fold ½ cup dairy-free chocolate chips into the mixture.

1

With a spatula, press the mixture into a parchment paper-lined baking dish. Cover and refrigerate for 2 hours.

1

Remove the chilled mixture from the pan and place it onto a cutting board or acceptable surface. Allow the mixture to warm up to room temperature for easier cutting.

1

Slice into 12 bars. Serve and enjoy, or store in the refrigerator for up to 2 weeks.

Nutritional information

(per serving)

Serving: 1 bar

Calories: 312

Total fat: 24 g

Saturated fat: 8 g

Cholesterol: 0 mg

Sodium: 305 mg

Carbohydrate: 20 g

Fiber: 4 g

Sugar: 9 g

Protein: 7 g

Need help managing your Crohn’sUC?

If you’d like to explore treatment options to help manage your symptoms, reach out to your gastroenterologist.