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Multi-Seed Amaranth Bar: Unleash the Power of Seeds

Updated: Jan 26

Nutrient packed Amaranth bar

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!


Preparation time + Resting time - 20 min +1 Hr

Cooking time- 10 mins

Total time- 1hr 30 mins


Multi- seed amaranth bar

 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)



  1. 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.

Puffed amaranth seeds

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.

toasted seeds

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.

figs, dates in grinder

figs, dates in grinder

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.

figs, dates and molasses

multi-seed amaranth bar

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.

Multi-seed amatanth bar

Multi seed amaranth bar

Multi-seed amaranth bar

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

Multi-seed Amaranth bar

Multi-seed amatranth bar

Multi seed amaranth bar

7. Enjoy.


Multi-seed Amatanth bar

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


  1. The Dual Nature of Amaranth—Functional Food and Potential Medicine - PMC (

  2. State of knowledge on amaranth grain: a comprehensive review - PubMed (

  3. A Review of Recent Studies on the Antioxidant Activities of a Third-Millennium Food: Amaranthus spp. - PMC (

  4. Dietary Flaxseed as a Strategy for Improving Human Health - PMC (

  5. Flaxseed: its bioactive components and their cardiovascular benefits | American Journal of Physiology-Heart and Circulatory Physiology

  6. The potential of pumpkin seeds as a functional food ingredient: A review - ScienceDirect

  7. A Review: The Emerging Nutraceutical Potential of Pumpkin Seed268083432.pdf (

  8. A review of phytochemistry, metabolite changes, and medicinal uses of the common sunflower seed and sprouts (Helianthus annuus L.) - PMC (

  9. (PDF) Sunflower Seeds (Helianthus Annuus) and Health Benefits: A Review (

  10. Sugarcane Molasses - A Potential Dietary Supplement in the Management of Iron Deficiency Anemia - PubMed (

  11. Nutrients | Free Full-Text | Phytochemical Composition and Health Benefits of Figs (Fresh and Dried): A Review of Literature from 2000 to 2022 (

  12. Phenolic Compounds of Fresh and Dried Figs: Characterization and Health Benefits | SpringerLink

  13. Nutritional and functional properties of dates: a review - PubMed (

  14. Dates fruits effects on blood glucose among patients with diabetes mellitus: A review and meta-analysis - PMC (

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