• Super Seeded Snack Bars

by Buffy Ellen 0 Comments

Most of you are probably back at your desks by now (eek!), and if you’ve got little ones, they’re likely due back at school next week. So what better a time to share with you than now, these absolutely glorious little Super Seeded Snack Bars – the perfect nut-free afternoon snack for both kiddies and adults alike!

I’ve tried a number of nut-free recipes over the years, but none of them yelled at me, WOW. They were all a bit bitter, and somehow missed that special little something ingredient. As if they were saying – come on, just throw some cashews or almonds at me won't you!

These gorgeous little bars however are a complete nut-free revelation. I made them on a whim a few months back, and after one bite thought, yes - this is it – these are exactly the type of nut-free morsels of 10/10 deliciousness I’d like to share with you!

SUPER SEEDED SNACK BARS 10 ingredients, 1 bowl, 15 minutes - #vegan #dairyfree #nutfree #sugarfree #glutenfree #eggfree #healthy #snack #recipe #begoodorganics

So here they are, my ultimate nut-free Super Seeded Snack Bars. All you need is 15 minutes, a food processor and 10 simple ingredients (most of which you will have in your cupboard right now). You could in fact be the least confident cook in the world and still could not go wrong with these!

SUPER SEEDED SNACK BARS - 10 ingredients, 1 bowl, 15 minutes - #vegan #dairyfree #nutfree #sugarfree #glutenfree #eggfree #healthy #snack #recipe #begoodorganics

Why so nuts about nut-free?
You might be wondering why so many people are interested in foods that are nut free these days, especially people with kids. Unfortunately, nuts and tree nuts (peanuts, almonds, cashews, walnuts etc) are two of the top eight food allergens, particularly amongst children. As a result, a large number of schools and childcare centres have now banned the consumption of nuts, and the bringing of any nut-containing foods to school. Which is somewhat of a quagmire for us nutritionist types, as they make up a significant part of what I recommend people consume on a plant-based diet, and plus they are delicious!

SUPER SEEDED SNACK BARS - 10 ingredients, 1 bowl, 15 minutes - #vegan #dairyfree #nutfree #sugarfree #glutenfree #eggfree #healthy #snack #recipe #begoodorganics

Unfortunately though, an increasing number of children are displaying allergenic symptoms to certain foods such as nuts, including asthma, eczema, hives, skin rashes, rhinitis (hay fever), and in severe cases, anaphylaxis (a life-threatening allergic reaction). These types of allergies appear to have increased across developed countries by significant amounts over the past 25 years. A number of reasons are hypothesized for this, including:

  • The hygiene hypothesis - that we are too ‘clean’ and therefore infants’ immune systems are insufficiently stimulated by bacteria to develop a strong enough immune response;
  • Poor maternal diets with too much meat, dairy, sugar and processed foods, and insufficient plant, antioxidant and probiotic foods;
  • The increase in number of caesarian sections, removing an infant's first exposure to external bacteria where they begin to develop their own independent immune system;
  • The decline in breastfeeding, both number of babies and length of time which they are breast fed (although this has significantly improved from the formula-fed-70’s); and
  • The increase in potentially allergenic foods being fed to very young babies under 6 months, especially when without concurrent breastfeeding (which has been shown to stimulate a babies’ positive immune response to such foods).

While none of these proposed rationale are directly causal, they all have strong correlations with the allergy epidemic (as some have called it) that we are seeing today. 

SUPER SEEDED SNACK BARS - 10 ingredients, 1 bowl, 15 minutes - #vegan #dairyfree #nutfree #sugarfree #glutenfree #eggfree #healthy #snack #recipe #begoodorganics

What about the other allergens? There are in fact more than 160 foods that can cause allergic reactions in certain predisposed individuals, however 90% of these are more commonly caused by eight foods, including our aforementioned nuts and tree nuts, as well as dairy products, eggs, fish, shellfish, wheat and soy.

If you are eating a largely plant-based whole foods diet, you’re likely not consuming many of these anyway. In relation to wheat and soy, I always recommend choosing organic, whole grain and unrefined versions where possible to reduce any potential allergenic response (as well as more importantly increase your overall nutritional profile).

However if you find you or your kids are still displaying allergenic type symptoms, particularly in relation to the skin or respiratory system, you may want to consider eliminating a few of the above foods for a short period of time to see if symptoms subside (in particular I have found dairy to be a common culprit). If so, you can then reintroduce things like nuts, tree nuts, organic unrefined wheat and organic non-GMO soy products one by one, to see whether they can be happily consumed without issue.

SUPER SEEDED SNACK BARS - 10 ingredients, 1 bowl, 15 minutes - #vegan #dairyfree #nutfree #sugarfree #glutenfree #eggfree #healthy #snack #recipe #begoodorganics

Meanwhile, or even if you don't have issues with allergies (or there's a nut ban at school), these amazing little Super Seeded Snack Bars are a wonderful addition to your diet. They combine three of my favourite seeds – pumpkin, sunflower and sesame - which make them high in both protein and calcium (great for kiddies!). Dates and vanilla extract add natural sweetness, and a generous swig of lemon zest gives them a summery freshness. Oh and did I mention, they’re affordable too! Seeds are much cheaper than nuts, so are a great way to keep costs down whilst still eating delicious nutritious food.

SUPER SEEDED SNACK BARS - 10 ingredients, 1 bowl, 15 minutes - #vegan #dairyfree #nutfree #sugarfree #glutenfree #eggfree #healthy #snack #recipe #begoodorganics

So whether you’re a family with allergies, have kids in nut-free schools, or are just wanting a unique new snack treat that’s easy on the pocket and delicious in the mouth, then these bars are for you. I'd love you to try them and hear what you think!

If you make these Super Seeded beauties, leave me a comment below or take a snap of your bars (or kids munching them!) on Instagram and tag me @begoodorganics and #begoodorganics. I’d love to see what you come up with!

Have a wonderful Friday (it's hot hot and humid in Auckland right now!), and I look forward to chatting again next week.

x Buffy-Ellen

PS If you like this recipe, share it with your friends on Pinterest (hover over any of the images and click Pin It), Facebook or Twitter (hit the buttons up top). And if you're not already subscribed to my weekly emails you can do that here!

Super Seeded Snack Bars

SUPER SEEDED SNACK BARS - 10 ingredients, 1 bowl, 15 minutes - #vegan #dairyfree #nutfree #sugarfree #glutenfree #eggfree #healthy #snack #recipe #begoodorganics

RawVeganVegetarianPaleoDairy FreeGluten FreeWheat FreeNut FreeSugar FreeSoy FreeContains Organic IngredientsCruelty Free

Makes 16

Takes 15 mins + 1 hour to set

Make with

Remember all of the blue linked items below can be ordered directly from our online store, simply click each link then add that item to your cart

Always use certified organic, local and fairly traded ingredients wherever possible

1 c sunflower seeds (dried and activated*)
1 c pumpkin seeds (dried and activated*)
2 c dates
1c desiccated coconut
1/4c tahini**
4 tbsp coconut oil, melted
3 tsp vanilla extract
Zest of 1 ½ lemons
1 tsp cinnamon
1/4 tsp sea salt

c = 250ml cup, tbsp = 15ml tablespoon, tsp = 5ml teaspoon

* If you don't have these available then just use raw (but dried/activated do have a wonderful crunch and sweet flavour to them!).
** I use hulled as it has a milder flavour - unhulled though will still work fine, but is slightly more bitter.

How to
  1. Add all ingredients to a food processor and blend until combined but still retaining some texture. The mixture should hold together when you press some between your fingers.
  2. Press into a lined tray and place in the freezer for at least an hour to set.
  3. Store in the freezer for up to 3 months, or in the fridge for up to 2 weeks.
  • If your processor is not that strong, you might want to blend your seeds a bit before adding the remaining ingredients, and add your dates one by one - these two steps will all make things easier on your processor.
  • If sending off for kids lunches, try including a frozen drink or mini ice pack to keep these nice and firm, especially in hot weather.

SUPER SEEDED SNACK BARS - 10 ingredients, 1 bowl, 15 minutes - #vegan #dairyfree #nutfree #sugarfree #glutenfree #eggfree #healthy #snack #recipe #begoodorganics

SUPER SEEDED SNACK BARS - 10 ingredients, 1 bowl, 15 minutes - #vegan #dairyfree #nutfree #sugarfree #glutenfree #eggfree #healthy #snack #recipe #begoodorganics

Buffy Ellen
Buffy Ellen


Buffy is the founder of Be Good Organics, and loves creating delicious yet simple plant-based whole foods recipes. Buffy also oversees our Be Good Organics online store, full of plant based goodies that she personally uses and loves. Sign up for our newsletter below to be the first to receive her weekly recipes.

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