Shruti
- Jan 20
- 3 min read

Multi-Seed Amaranth Bar: Unleash the Power of Seeds

Updated: Jan 26

Craving a snack that's both delicious and packed with nutritional punch? Look no further than this super seedy amaranth bar! Bursting with a symphony of textures and flavors, this bar isn't just a treat – it's a celebration of nature's bounty and its incredible contribution to our well-being.

Seeds are Nature's Tiny Powerhouses. This bar is a showcase for the power of seeds. Pumpkin (6)(7)and sunflower seeds (8) (9)boast a wealth of vitamins, minerals, and healthy fats, promoting heart health and immunity. Flax seeds,(4) (5) rich in omega-3 fatty acids, support brain function and fight inflammation. Sesame seeds contribute to strong bones and teeth with calcium and magnesium content.

Amaranth, (1) (2) (3)The gluten-free ancient grain, is a protein powerhouse, providing all nine essential amino acids. It's also a good fiber, iron, and lysine source, critical for tissue repair and growth. Popped amaranth adds a light, airy texture to the bar, making it a satisfying and enjoyable treat.

Dates (13) (14)and figs (11) (12) provide natural sweetness without the refined sugar overload. They're also loaded with antioxidants, fiber, and essential minerals, making them a guilt-free way to indulge your sweet tooth. Molasses (10) add a touch of depth and warmth, while vanilla and cinnamon enhance the natural flavors of the seeds and fruits—a sprinkle of salt balances the sweetness and rounds out the taste profile.

This super seedy amaranth bar is more than just a quick bite. Fueling your day with healthy fats, protein, and essential nutrients is convenient. It's perfect for a pre-workout boost, an afternoon pick-me-up, or a satisfying dessert.

So, ditch the processed snacks and embrace the power of nature with this super seedy amaranth bar. Every bite celebrates health and flavor, a testament to the incredible benefits of seeds and ancient grains. Let your taste buds and your body reap the rewards!

Now, let's get to the recipe and unlock the deliciousness within!

Makes-16

Preparation time + Resting time - 20 min +1 Hr

Cooking time- 10 mins

Total time- 1hr 30 mins

Ingredients

Pumpkin seeds - ½ cup (raw, unsalted)

Sunflower seeds - ½ cup (raw, unsalted)

Flax seeds- ¼ cup (brown or golden)

Sesame seeds - ¼ cup (hulled)

Shredded coconut- 1 cup (unsweetened)

Puffed amaranth - 1 cup

Molasses - ¼ cup

Dates - 12 pitted (chopped)

Dried figs - 12 (chopped)

Vanilla extract - 1 Tbs

Ground cinnamon - 1 tsp

Salt - Two pinches (optional)

dark chocolate for garnishing - 1/4 cup (optional)

Directions

In a heated pot, pop the amaranth seeds. Half a cup of raw amaranth gives you almost one and ½ cups of puffed amaranth. Take out the puffed amaranth in a bowl. (We need 1 cup of puffed amaranth). We can also use store-bought puffed amaranth.

2. In the same heated pot, add flax seeds. Stir it nicely for 1 min. Add all the seeds in the pot and roast it for 5 mins in low heat. Add shredded coconut to the pot and roast it. Switch off the stove and set it aside.

3. Add chopped figs, dates, vanilla extract, cinnamon powder, and salt to a high-speed blender and pulse it for 2 mins to make it a smooth paste.

4. Take out the mixture in a big bowl. Add molasses into it. Add roasted seeds, shredded coconut, and 1 cup of amaranth seeds to the bowl.

5. Mix it uniformly. Once the seeds are uniformly mixed, pour the mixture into a pre-lined tray and tap/press all over to form a uniform layer.

6. Drizzle some melted dark chocolate to garnish. Cut it to the desired shape and refrigerate it for an hour.

7. Enjoy.

(Tip- store the bars in an airtight container in a refrigerator)

References

Multi-Seed Amaranth Bar: Unleash the Power of Seeds

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Shruti Jha