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    Home » Recipes » Snack

    Mint Nut Bars (gluten-free, dairy-free)

    Modified: Jul 15, 2024 • Published: Apr 30, 2018 by Dr. Erin Carter • This post may contain affiliate links • Leave a Comment

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    These mint nut bars are the perfect healthy snack. They are slightly sweet, nice and crunchy, and a little refreshing. Kids love them and you will love how easy they are to make. These bars are also gluten-free, dairy-free, and can easily be made vegan too!

    A stack of mint crunch bars on a plate with fresh mint leaves as garnish.
    Table of Contents
    • Why you will love this recipe:
    • Ingredients and substitutions:
    • How to make:
    • Recipe tips and variations:
    • How to store:
    • Frequently asked questions:
    • Other recipes you will love:
    • Recipe

    Why you will love this recipe:

    • These mint bars taste so good! They are sweet and refreshing and have a texture similar to a granola bar but are made with nuts and seeds instead and have the perfect crunchy texture.
    • These bars are quick and easy to make and only require a few minutes of hands on time. They also only require 6 ingredients to make.
    • These bars are gluten-free, grain-free, refined sugar free, peanut-free, dairy-free, paleo, and vegan.
    • Besides making a great snack they also make a delicious, refreshing dessert or a great grab-and-go breakfast.
    • It's cheaper to make your own bars at home rather than buying granola bars at the store so these bars are a great way to save money on groceries.

    Ingredients and substitutions:

    • Fresh mint leaves - mint is what is used to give these bars the most unique and refreshing flavour. The amount of mint you add is very flexible - for a stronger mint flavour, add a few more leaves - for a more subtle mint flavour, add less leaves.
    • Raw cashews - cashews are one of the best nuts to use in nut bars because they have a natural sweetness that blends perfectly with the mint flavour. I recommend using raw, unsalted cashews and not roasted cashews for this recipe.
    • Sunflower seeds - when combined with the cashews, sunflower seeds help give these bars that perfect crunchy texture. I recommend using raw, unsalted sunflower seeds and not salted or roasted sunflower seeds to make these bars.
    • Finely shredded coconut - when combined with the nuts and seeds the coconut adds a delicious sweet flavour and adds even more texture.
    • Honey or maple syrup - either of these natural sweeteners will work to sweeten these bars and keep them refined sugar free.
    • Coconut oil - this is used to add moisture to the bars and helps hold them together when it solidifies. I do not recommend trying to swap this for another oil.

    How to make:

    Step one:

    First, add the cashews, sunflower seeds, shredded coconut and mint leaves to a food processor.

    Step two:

    Then process the ingredients until they are your desired texture (I still like to have some larger chunks).

    Step three:

    Now transfer the ingredients to a large bowl and add the coconut oil and honey and stir everything well to combine the ingredients.

    Step four:

    Transfer the ingredients to a 9" x 9" pan lined with parchment paper. Press the ingredients down until you have an even, smooth layer.

    Step five:

    Then place the pan in the freezer for at least 2 hours.

    Step six:

    Lastly, remove the pan from the freezer and cut the bars into desired sized pieces. Then enjoy!

    A stack of vegan mint crunch bars on a plate with fresh mint leaves as garnish.

    Recipe tips and variations:

    • Instead of cashews you could also use blanched almonds to make these bars.
    • To make these bars vegan use maple syrup to sweeten them.
    • These bars freeze well so feel free to make a double or triple batch and save some for later.
    • These bars will get crumbly when they melt so it's best to try and eat them shortly after they have been removed from the freezer.

    How to store:

    These bars can get crumbly if left to warm so I recommend storing them in the freezer in an airtight bag or container. They will keep well for months in the freezer.

    A stack of mint crunch bars on a plate with mint leaves on top for garnish.

    Frequently asked questions:

    What if I don't have a food processor?

    I don't think it would be possible to make this recipe without a food processor, unless you are able to find pre-crushed or chopped cashews.

    Can I use butter instead of coconut oil?

    I do not recommend it no. When coconut oil gets cold it hardens which helps hold these bars together, while butter does not harden in the same way.

    Other recipes you will love:

    • Blueberry mint lemonade
    • Mint smoothie bowl
    • Lavender mint lemonade
    • Mint ice cream cake
    • Roasted carrots and parsnips with mint maple vinaigrette

    Since you made it this far we are basically best friends so be sure to follow me on Instagram, Pinterest, TikTok and Facebook where I share even more recipes and healthy living tips! And don’t forget to leave this recipe a star review before you go!

    Recipe

    Mint Nut Bars

    These mint nut bars are the perfect healthy snack. They are slightly sweet, a little refreshing and full of crunchy goodness.
    5 from 6 votes
    Print Pin Rate
    Course: Dessert
    Cuisine: American
    Diet: Diabetic, Gluten Free, Low Lactose, Vegan
    Prep Time: 15 minutes minutes
    Inactive Time: 2 hours hours
    Total Time: 2 hours hours 15 minutes minutes
    Servings: 16 servings
    Calories: 230kcal
    Author: Dr. Erin Carter

    Equipment

    • food processor

    Ingredients

    • 2 cups raw cashews
    • 1 cup raw sunflower seeds
    • 1 cup finely shredded coconut
    • 30 fresh mint leaves
    • 1/3 cup melted coconut oil
    • 1/4 cup honey or maple syrup

    Instructions

    • In your food processor combine the cashews, sunflower seeds, coconut and mint leaves.
    • Process the ingredients until they are your desired texture (I still like to have some larger chunks).
    • Transfer the ingredients to a large bowl.
    • Add the coconut oil and honey and stir well to combine.
    • Transfer the ingredients to a 9" x 9" pan lined with parchment paper.
    • Press the ingredients down with a spoon to form a flat, even layer.
    • Place the pan in the freezer for at least 2 hours.
    • Remove the pan from the freezer and cut the bars into desired sized pieces.
    • Serve and enjoy!

    Notes

    1. These bars are quite crumbly which is why I recommend storing them in the freezer.
    2. Nutritional values are an estimate and will vary depending on the exact ingredients used.

    Nutrition

    Calories: 230kcal | Carbohydrates: 12g | Protein: 5g | Fat: 20g | Saturated Fat: 9g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 6g | Sodium: 5mg | Potassium: 195mg | Fiber: 2g | Sugar: 6g | Vitamin A: 8IU | Vitamin C: 1mg | Calcium: 15mg | Iron: 2mg
    Tried this Recipe? Pin it for Later!Mention @pureandsimpleno or tag #pureandsimpleno!

     

    DISCLAIMERS: The statements made on this website have not been approved by the Food and Drug Administration or Health Canada. The information is not intended to diagnose, treat, cure, or prevent disease. You assume full responsibility for how you use this information. Always consult with your physician or other health professionals before making any diet or lifestyle changes. This post may contain affiliate links whereby if you purchase these products I receive a small percentage of the sale price. This allows me to keep the blog running and I thank you for allowing me to do that!

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    Hi everyone!

    My name is Dr. Erin Carter and I am so thrilled you are here. I am a physician with specialties in both internal medicine and rheumatology, and I believe that food and healthy living are forms of medicine. In my spare time I share health information and delicious, healthy recipes here on Pure and Simple Nourishment.

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