Meals-that-heal seed bar

By Julie Daniluk
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I always carry snacks in my purse in case I get hungry when traveling or before important meetings. A seed bar is perfect; it packs a powerful nutritional punch in a small package. This recipe boasts high amounts of protein, good fats and plant sterols, which can balance both your blood sugar and immune system. Nuts and seeds are among the most satisfying foods on the planet. By filling up on this seed bar, you are keeping your hands out of the cookie jar!


  • 3/4 cup whole flaxseeds (to make 1 cup ground flaxseeds) or 2/3 cup whole chia seeds (to make 1 cup ground chia seeds)
  • 2 cups raw sunflower seeds
  • 1 cup raw sesame seeds
  • 1 cup hemp hearts
  • 1 tablespoon pure vanilla extract
  • 1 teaspoon unrefined pink salt
  • 1 teaspoon ground cinnamon
  • 1 teaspoon ground ginger
  • 1/2 teaspoon ground turmeric
  • 1 cup unpasteurized honey
  • 1/2 cup filtered water


  1. Using a spice or coffee grinder, roughly grind the whole flax- or chia seeds. (If you don’t have a grinder, use preground seeds.) Roughly grind the sunflower seeds. (If you don’t have a grinder, use a food processor.)
  2. Preheat the oven to 300°F. Line a 30-by-46-centimeter baking pan with parchment paper, leaving flaps going up all four sides.
  3. In a large bowl, combine all the ingredients except the honey and water, and stir until well combined.
  4. Pour in the honey and water and mix with a fork until everything is evenly coated and mixed.
  5. Spread the mixture on the baking pan, letting it reach all sides and corners and pressing it down to pack it in. Bake for 35 minutes.
  6. Place the baking pan on a wire rack. Use the parchment flaps to press down the bars, compacting them before they cool all the way.
  7. After the bars have cooled for about 30 minutes, lift the bars out of the pan by flipping it over onto another piece of parchment laid on the rack, so the bottom is now the top.
  8. Allow to cool completely, then cut into five to eight centimeter bars. Wrap individually for quick snack-size packages.

Reprinted from Meals That Heal Inflammation with permission by Julie Daniluk RHN and Random House Canada. 


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