Raw Fusion Bars are a fantastic option for those seeking a healthy, nutrient-dense snack that’s both easy to make and versatile. Perfect for on-the-go nourishment, these bars are packed with beneficial seeds and dried fruits, making them an excellent addition to your meal planning. Whether you’re hiking, needing a quick energy boost, or looking for a wholesome snack for your kids, these bars are a great choice.
Benefits of Seeds
Pumpkin Seeds
Pumpkin seeds are a nutritional powerhouse, rich in antioxidants, vitamins, and minerals. They provide a wide variety of forms of Vitamin E and are excellent sources of phosphorus, magnesium, manganese, copper, zinc, and iron. Research suggests that pumpkin seed oils can help regulate insulin levels and possess anti-bacterial, antimicrobial, and anti-viral properties.
Flax Seeds
Flax seeds are renowned for their high Omega-3 fatty acid content, which benefits cardiovascular health. They are also packed with antioxidants, more so than blueberries, which can help reduce insulin resistance. Recent studies indicate that Omega-3s from flax seeds may aid in reducing brain shrinkage associated with aging.
Sesame Seeds
Sesame seeds are rich in zinc, crucial for bone health and reducing osteoporosis risk. They contain sesamin, which protects the liver from oxidative damage, and phytosterols, believed to enhance the immune response. Additionally, sesame seeds are a great source of copper, known for its anti-inflammatory and antioxidant properties.
Chia Seeds
Chia seeds are incredibly high in fiber, providing nearly 11 grams per ounce. They are one of the most concentrated sources of Omega-3 fatty acids, even more so than salmon. Chia seeds can absorb 12 times their weight in liquid, helping to draw out toxins from the body. They are also an excellent source of calcium, which supports bone health.
Tips for Making Raw Fusion Bars
Ingredient Selection
Choose high-quality, organic seeds and dried fruits to maximize the nutritional benefits. Opt for unsweetened and preservative-free options to keep the bars as healthy as possible.
Dehydration Process
Dehydrating the bars at a low temperature (around 105 degrees) ensures that the vitamins, minerals, and nutrients in the ingredients remain intact. This method keeps the bars raw and retains their health-boosting properties. If time is a constraint, you can dehydrate at a slightly higher temperature, but be mindful of the potential nutrient loss.
Flavor Variations
Experiment with different combinations of seeds, nuts, and dried fruits to create a variety of flavors. Some popular options include adding blackberries for a vibrant, tangy taste or mixing tropical fruits for a sweeter, exotic flavor. The versatility of these bars allows you to tailor them to your preferences.
Conclusion
Raw Fusion Bars are an excellent snack choice for anyone looking to maintain a healthy diet without compromising on taste. They are easy to make, nutrient-dense, and perfect for any occasion. By incorporating a variety of seeds and dried fruits, you can enjoy different flavors while reaping the health benefits these ingredients offer. Whether for school lunches, hiking trips, or a quick mid-morning snack, these bars are sure to become a favorite in your household.
Raw Fusion Bars
Dates, fresh fruit, and 4 types of seeds blended together and dehydrated to perfection into chewy, crunchy bars. Three flavor variations, one that contains nuts. Which one will be your favorite?
Ingredients
Strawberry Raw Fusion Energy Bars
- 13 Medjool Dates, about 2 cups, pitted
- 2 cups Fresh Strawberries, hulled
- ¼ cup Flax Seeds
- ¾ cup Pumpkin Seeds
- ½ cup Sesame Seeds
- ⅛ cup Chia Seeds
- Sea Salt, optional
Blackberry Raw Fusion Energy Bars
- 13 Medjool Dates, about 2 cups, pitted
- 2 cups Fresh Blackberries
- ¼ cup Flax Seeds
- ¾ cup Pumpkin Seeds
- ½ cup Sesame Seeds
- ⅛ cup Chia Seeds
- Sea Salt, optional
Tropical Raw Fusion Energy Bars (not nut-free)
- 13 Medjool Dates, about 2 cups, pitted
- 2 cups Fresh Pineapple Chunks, or frozen pineapple, thawed and drained
- Zest from one Orange or 2 tsp Dried Minced Orange Peel, rehydrated in 1 tsp of water
- ½ tsp Dried Ginger
- ¾ cup Macadamia Nuts, replace with pumpkin seeds to make this nut-free, chopped
- ¼ cup Flax Seeds
- ¾ cup Unsweetened Shredded Coconut
- ⅛ cup Chia Seeds
- Sea Salt, optional
Instructions
Strawberry Raw Fusion Energy Bars
- Place strawberries and dates in a food processor or high-powered blender. Process into a slightly chunky puree, not completely smooth.
- Pour fruit puree into a bowl and evenly mix in all the remaining ingredients. If you are using salted pumpkin seeds, omit the sea salt, otherwise salt to taste.
- Spread the mixture onto a food dehydrator tray lined with parchment paper or a dehydrator sheet. The mixture should be about 1/8" thick.
- Dehydrate at 105°F for about 24 hours. After about 12-18 hours, when the top is no longer sticky to the touch and the bottom can easily peel off the parchment/dehydrator sheet, flip the mixture over so the top is now the bottom. This will help evenly dehydrate both sides.
- The bars are done when they have a fruit leather texture, not completely crispy like a cracker.
- Cut into bars using a pizza cutter and store in an airtight container, in a cool dark place.
- Can be stored 6 months - 1 year (less if not in an airtight container and the environment is warmer than 70°F).
Blackberry Raw Fusion Energy Bars
- Place blackberries and dates in a food processor or high-powered blender. Process into a slightly chunky puree, not completely smooth.
- Pour fruit puree into a bowl and evenly mix in all the remaining ingredients. If you are using salted pumpkin seeds, omit the sea salt, otherwise salt to taste.
- Spread the mixture onto a food dehydrator tray lined with parchment paper or a dehydrator sheet. The mixture should be about 1/8" thick.
- Dehydrate at 105°F for about 24 hours. After about 12-18 hours, when the top is no longer sticky to the touch and the bottom can easily peel off the parchment/dehydrator sheet, flip the mixture over so the top is now the bottom. This will help evenly dehydrate both sides.
- The bars are done when they have a fruit leather texture, not completely crispy like a cracker.
- Cut into bars using a pizza cutter and store in an airtight container, in a cool dark place.
- Can be stored 6 months - 1 year (less if not in an airtight container and the environment is warmer than 70°F).
Tropical Raw Fusion Energy Bars
- Place pineapple chunks and dates in a food processor or high-powered blender. Process into a slightly chunky puree, not completely smooth.
- Pour fruit puree into a bowl and evenly mix in all the remaining ingredients. If you are using salted macadamia nuts or pumpkin seeds, omit the sea salt, otherwise salt to taste.
- Spread the mixture onto a food dehydrator tray lined with parchment paper or a dehydrator sheet. The mixture should be about 1/8" thick.
- Dehydrate at 105°F for about 24 hours. After about 12-18 hours, when the top is no longer sticky to the touch and the bottom can easily peel off the parchment/dehydrator sheet, flip the mixture over so the top is now the bottom. This will help evenly dehydrate both sides.
- The bars are done when they have a fruit leather texture, not completely crispy like a cracker.
- Cut into bars using a pizza cutter and store in an airtight container, in a cool dark place.
- Can be stored 6 months - 1 year (less if not in an airtight container and the environment is warmer than 70°F).
Hilde
Sunday 26th of August 2018
They weregreat! I tried it with pineapple first and then I made several batches with our prunes and peaches! Thanks!
Katherine
Tuesday 1st of August 2017
Hi Kendra,
I absolutely loved your raw fusion bars. I would also love to feature it in our website Greenthickies.com. Of course I will link back to your post here. Is it okay if I use one of your images for it? I will not post the actual recipe and its contents, only an image and the title and link directly back to your post.
Thanks a lot
Kendra Benson
Sunday 6th of August 2017
Hi Katherine, yes you can definitely share a link to the recipe. Thank you so much, I'm glad you loved it!
Celeste | The Whole Serving
Friday 18th of March 2016
These bars look so beautiful and I'm sure they are tasty. Thanks!
Kristin
Tuesday 12th of January 2016
Kendra, You are absolutely wonderful! I love food to begin with and this recipe was eye catching, but after reading your post I'm even more in love! You are a woman after my own heart. Can't wait to try these bars, thanks for sharing! I'm a Colorado woman myself, here's to the mountain mamas. ??
Jim
Tuesday 14th of July 2015
I made the Blackberry and wow... fantastic! So if one is also counting calories, any idea for what that number for a given size bar might be?