Indian Coriander Energy Bars

Sometimes I get so busy doing things that I forget to eat breakfast and/or lunch. I know, I shouldn't do that, but I do. I've tried various power or energy bars, but I found them to be too sweet, lacking in flavor, or really just not very healthy. So I made my own.

For this recipe, I set out to make an energy bar that tasted good, was high in all of the "good" stuff we're supposed to be eating every day, and was full of things that I loved, like Indian Coriander Seed. I'm also a huge fan of chia seeds, and using them eliminated the need to use oil or eggs in the bars. Chia seeds are full of essential fatty acids, antioxidants, calcium, iron, fiber, and are a source of natural extended energy. I will admit to sometimes putting chocolate chips in them, but chocolate is good for you, too, right?

Ingredients

1/4 cup chia seeds
1 cup water or juice
1/4 cup whole Indian Coriander Seed
1/2 cup high-fiber cereal, or gluten-free equivelant
1/2 cup whole wheat, oat, spelt flour or 1-to-1 gluten-free flour
1 cup Scottish or Irish oatmeal, or gluten-free equivelant
1/2 teaspoon Murray River Flake Salt
1 cup raw or toasted nuts
1 cup dried fruit, in bite sized pieces
1-1/2 tablespoons Advieh, ground
1/4 cup pure maple syrup or honey
1 orange, zested and juiced

Directions

Pre-heat the oven to 350 degrees F, and line an 8 x 8 pan with foil or parchment paper. Make sure that you have extra hanging over the sides to make it easier to take the bars out of the pan.

In a small bowl, whisk together the chia seeds and water with a fork, being careful to make sure that all of the seeds are submerged in the water. Set aside for 10 minutes, gently stirring after 5 minutes.

In a large bowl, combine Indian coriander, cereal, flour, oatmeal, salt, nuts, dried fruit and Advieh. Mix together well.

Add the maple syrup or honey and the orange zest and juice to the chia seeds. Stir well. Add to the ingredients in the large bowl and gently mix all of the ingredients together.

Scoop mixture into the foil-lined pan and press down to fill every corner, smoothing out as you do it. Bake for 20 – 30 minutes – when you touch the center of the bar mixture, it should be very firm.

Let cool in the pan. Invert on a cutting board, unwrap the bar from the foil carefully, and cut into pieces. Place in a zip-loc bag or covered container and keep in the refrigerator. These will keep for over a week.

Notes:

- This makes a slightly soft bar. If you want a more cake-like bar, add an additional 1/4 cup orange or other fruit juice. If you want a drier, firmer bar, cook for an extra 5 - 10 minutes.

- Try different fruit and nut combinations, don't be afraid to change it up! I've found this to be a great recipe for experimentation and using up tasty odds and ends of nuts, seeds, coconut and dried fruit.

- Have only a tablespoon or so of nut butter, molasses or jam? Mix it in. Feel like adding dark chocolate chips or pieces? Go for it! Have a sad looking apple or carrot? Grate it, and mix it in!