Maple Crunch Bars

Maple Crunch Bars

We always make sure to have food on to go to keep our energy up throughout the day. Nuts are our go to snack and you can make so many delicious treats with them! For this recipe, we kept it pretty simple but they're totally addictive. The nutty maple topping is really amazing so try not to eat it all in one go!



  • 250g peanut butter
  • 10 dates (soaked in boiling water for 10 minutes)
  • 2½ TBSP coconut oil (melted)
  • 25g sunflower seeds
  • 25g pumpkin seeds
  • 25g dried cranberries (chopped)
  • 1 TBSP maple or honey


  • 50g pecans (chopped)
  • 50g almonds (chopped)
  • handful of seeds
  • 1 TBSP maple syrup or honey
  • 1 TBSP chia seeds
  • 1 TBSP cacao nibs


  • Preheat the oven to 180°C.
  • Coat the almonds, pecans and seeds in maple syrup and place in the oven for ~8 minutes, or until golden brown.
  • In a food processor, blitz the soaked dates and peanut butter. We like to keep the dates slightly chunky.
  • Transfer to a mixing bowl and add the melted coconut oil, seeds, cranberries and maple syrup.
  • Place the mixture into a brownie tin lined with parchment paper and spread out evenly.
  • Top the mixture with the crunchy roasted nuts and sprinkle with the chia seeds and cacao nibs.
  • Store in the freezer in an airtight container.

Nutritional Information: 


Nuts are nutritional powerhouses and are particularly good for your cardiovascular system.

  • Great source of calcium, iron, magnesium, phosphorous, potassium, zinc, copper and manganese.
  • Great source of a number of B vitamins.
  • High levels of Vitamin E that protect cells from free radical damage. Free radicals attacks cells and can damage DNA which can result in diseases such as cancer.
  • It might be an energy dense food but there is no need to avoid it
  • A review of 20 clinical trials showed no weight gain or even weight loss individuals consuming 1 -2 cups of nuts a day
  • Possibly due to the amino acid arginine which may boost fat burning. Arginine also improves blood vessel function.
  • The omega-3 found in walnuts may protect against irregular heart rhythms.
  • Great source of unsaturated fats
  • The high levels of unsaturated fats are great to help ease inflammation (great post exercise) and may also improve cholesterol levels.
  • As little as 2 ounces of nuts/week may lower heart disease risk.
  • Consuming nuts considerably reduces the risk of developing diabetes and pancreatic cancer


Contain a high amount of natural sugars, however, studies have shown that dates have a low GI and do not significantly raise blood sugar when eaten.

  • Loaded with fibre which helps to lower cholesterol and prevent and fight obesity, heart disease and colorectal cancer.
  • Very rich in potassium which is vital for maintaining fluid balance, and keeping your brain, nerves, heart and muscles functioning normally.
  • Rich in magnesium which has anti-inflammatory properties and has been shown to lower blood pressure.
  • Also a good source of vitamin B6, copper and manganese.

Chia Seeds

  • Highest vegetarian source of omega-3 which plays a role in heart health; lowers blood pressure, lowers blood cholesterol levels and reduces your risk of cardiovascular disease. Omega-3 is also a natural anti-inflammatory which can help arthritis sufferers.
  • They’re hydrophillic meaning they can absorb up to 10 times their weight in liquid.
  • This property means it can absorb excessive stomach acid and relieve symptoms of heart burn and indigestion.
  • The gel it forms when mixed with liquid can also provide a barrier that slows down the conversion of carbohydrates to sugars which is useful in controlling blood sugar levels and helpful to diabetics.
  • Keeps you fuller for longer which is helpful when trying to lose weight.
  • High in fibre; has been shown to immediately relieve symptoms in IBS sufferers and improve digestive health.