Delightful No-Bake Seed and Fruit Squares: A Nutrient-Dense Snack for All Occasions

As a passionate advocate for wholesome, natural foods, I’m thrilled to share my recipe for No-Bake Seed and Fruit Squares. These squares are a perfect blend of crunchy seeds, chewy dried fruit, and aromatic spices, all bound together with the natural sweetness of maple syrup and the richness of coconut oil. Not only are they delicious, but they’re also packed with nutrients, making them an ideal snack for health-conscious individuals, busy professionals, or anyone looking for a satisfying treat without the guilt.

The Power of Seeds and Fruits

Seeds and dried fruits have been staples in human diets for millennia, prized for their nutrient density and long shelf life. In ancient times, these foods were essential for survival during long journeys or harsh winters. Today, we recognize them as superfoods, packed with essential fatty acids, vitamins, minerals, and antioxidants. By combining a variety of seeds and fruits in these squares, we’re creating a snack that not only tastes great but also provides a wide spectrum of nutrients.

Ingredients

For these nutritious and delicious squares, you’ll need:

  • 1 cup (140g) sunflower seeds
  • 1/2 cup (70g) sesame seeds
  • 1 cup (100g) walnuts, chopped
  • 1 cup (150g) dried blueberries
  • 1/2 cup (40g) shredded unsweetened coconut
  • 1 tsp (2g) ground cinnamon
  • 1/3 cup (80ml) coconut oil, melted
  • 1/4 cup (60ml) maple syrup
  • 1 tsp (5ml) vanilla extract

Step-by-Step Instructions

1. Prepare the Pan

I start by lining an 8×8 inch (20×20 cm) baking pan with parchment paper. This step is crucial as it prevents the mixture from sticking to the pan and makes removal and cutting much easier. I make sure to leave some overhang on the sides to use as handles when lifting the set mixture out of the pan later.

2. Combine Dry Ingredients

In a large mixing bowl, I combine the sunflower seeds, sesame seeds, chopped walnuts, dried blueberries, shredded coconut, and cinnamon. This mixture provides a wonderful variety of textures and flavors. The seeds offer a satisfying crunch and are packed with healthy fats and proteins. The walnuts add a buttery richness and are an excellent source of omega-3 fatty acids. The dried blueberries provide a burst of sweetness and are rich in antioxidants. The unsweetened coconut adds a subtle tropical flavor and additional texture. Finally, the cinnamon brings a warm, comforting aroma and has potential anti-inflammatory properties.

I ensure that all ingredients are evenly distributed throughout the mixture. This step is important to guarantee that each square will have a good balance of all components.

3. Prepare the Wet Ingredients

In a separate bowl, I whisk together the melted coconut oil, maple syrup, and vanilla extract. The coconut oil acts as a binder when cooled and solidified, while also contributing to the squares’ nutrient profile with its medium-chain triglycerides. The maple syrup provides natural sweetness and a subtle flavor, as well as trace minerals. The vanilla extract adds depth to the overall flavor profile.

It’s important to ensure these wet ingredients are well combined before adding them to the dry mixture.

4. Combine Wet and Dry Ingredients

I pour the wet ingredients over the dry ingredients in the large bowl. Using a sturdy spatula or wooden spoon, I mix everything together thoroughly. It’s important to work quickly at this stage, as the coconut oil will start to solidify as it cools.

I make sure that all the dry ingredients are well coated with the wet mixture. This ensures that the squares will hold together well once they’re set.

5. Press into the Pan

Once everything is well combined, I transfer the mixture to the prepared baking pan. Using the back of a spatula or my hands (slightly dampened to prevent sticking), I press the mixture firmly and evenly into the pan. This step is crucial for ensuring that the squares hold together well.

I pay extra attention to the corners and edges, making sure they’re well packed. A flat, even surface will make cutting the squares easier later on.

6. Refrigerate

I cover the pan with plastic wrap and place it in the refrigerator for at least 3 hours, or until the mixture is firm. This cooling period allows the coconut oil to solidify, binding all the ingredients together. For best results, I often leave it overnight.

7. Cut and Store

Once the mixture is fully set, I use the parchment paper overhang to lift the entire block out of the pan and onto a cutting board. Using a sharp knife, I cut the block into squares of desired size. I typically aim for 16 squares, but you can make them larger or smaller according to your preference.

I store the cut squares in an airtight container in the refrigerator. They’ll keep well for up to two weeks, though in my experience, they rarely last that long!

Nutrition Information

This recipe yields approximately 16 squares. Here’s the estimated nutritional information per square:

  • Calories: 220
  • Total Fat: 18g
  • Saturated Fat: 7g
  • Cholesterol: 0mg
  • Sodium: 2mg
  • Total Carbohydrates: 15g
  • Dietary Fiber: 3g
  • Sugars: 9g (includes natural sugars from dried fruit and added sugars from maple syrup)
  • Protein: 4g

Please note that these values are estimates and may vary based on specific ingredients used.

Preparation and Storage Times

  • Prep Time: 15 minutes
  • Chilling Time: 3 hours (minimum)
  • Total Time: 3 hours 15 minutes
  • Storage: Up to 2 weeks in an airtight container in the refrigerator

Tips and Variations

To customize these No-Bake Seed and Fruit Squares to your taste preferences or nutritional needs, consider these variations:

  1. Nut-free version: Replace walnuts with more seeds like pumpkin seeds or chopped dried fruit.
  2. Lower sugar option: Reduce maple syrup and use unsweetened dried blueberries.
  3. Protein boost: Add a scoop of your favorite protein powder to the dry ingredients.
  4. Seasonal twist: Use dried cranberries in fall or dried cherries in summer.
  5. Chocolate lover’s delight: Add a handful of dark chocolate chips to the mixture or drizzle melted dark chocolate over the top of the set squares.

Conclusion

These No-Bake Seed and Fruit Squares are more than just a snack – they’re a nutrient-dense, energy-boosting treat that’s perfect for any occasion. Whether you need a quick breakfast on-the-go, a post-workout refuel, or a healthy alternative to processed snacks, these homemade squares have got you covered.

The beauty of this recipe lies in its simplicity and versatility. With just a handful of wholesome ingredients and no baking required, you can create a batch of these delicious squares in no time. Plus, the recipe is easily customizable, allowing you to adapt it to your dietary needs or flavor preferences.

By making these squares at home, you’re not only treating yourself to a delicious snack, but you’re also ensuring that you know exactly what goes into your food. No hidden additives or preservatives – just pure, natural goodness.

So, gather your ingredients, clear some space in your fridge, and get ready to enjoy the satisfying crunch, natural sweetness, and sustained energy these No-Bake Seed and Fruit Squares provide. Happy snacking!

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