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North Adams Chiropractor | North Adams chiropractic care | MA | Nut Free KIND Bars

Living Well

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Chiropractic and Nutrition               413-663-5500


Nut Free KIND Bars
Nut-Free “KIND” Bars (Gluten-Free)  


  • §  1/3 cup pure honey (I prefer sage honey due to its mild flavor)
  • §  2 tbsp coconut flour (or ground flaxseed)
  • §  1 tbsp *all-natural sunflower seed butter
  • §  1/8 teaspoon sea salt
  • §  1 cup unsweetened coconut flakes (or omit coconut and replace with 1/4 cup additional pepitas and 1/4 cup additional chopped dried fruit)
  • §  1 cup pepitas (pumpkin seeds)
  • §  1/3 cup sunflower seeds
  • §  1/2 cup chopped dried organic fruit (see **note below)



1. Preheat oven to 300 degrees. Trim parchment paper to line a 8×8-inch baking dish, leaving parchment paper to hang over two sides of the dish.

2. In a large bowl, add the honey, coconut flour (or ground flaxseed), *all-natural sunflower seed butter and salt. Use a spoon to stir until well combined.

3. Measure 1 cup of coconut flakes. Place coconut flakes on the cutting board and coarse-chop. Add chopped coconut flakes to honey mixture. (Coconut Substitution Option: Omit coconut and replace with 1/4 cup additional pepitas and 1/4 cup additional chopped dried fruit).

4. Next, coarse-chop any combination of dried fruit you choose and then measure out 1/2 cup. Add the chopped dried fruit to the honey mixture.

5. Finally, add the pepitas and sunflower seeds.

6. Using a spoon, mix ingredients together making sure they are thoroughly combined.

7. Place the bar mixture into the parchment-lined baking dish. Fold overlapping flaps down and evenly press the top of the bar mixture firmly to pack-in the ingredients so they hold together better after baking. Then, peel back the parchments flaps from top of bars. (Do not trim, as the flaps make it easier to remove the bars after baking.)

8. Bake for 20 minutes. Then remove from oven and allow to cool on stovetop for approximately one hour (or until bottom of baking dish should is room temp).

9. Place in freezer to continue cooling. Once nearly frozen (about 45 minutes to an hour), remove dish from freezer. (Note: If the bars are frozen solid, let them soften a bit before cutting to avoid the bars becoming too brittle.)

10. Then, run a knife along the two edges without parchment. Using the parchment paper ends, lift the bars from the baking dish and place on a cutting board.

11. Cut into 8 bars and individually wrap and store in freezer. Then you can easily take out what you need and place directly into your child’s lunchbox (or yours) – no need to thaw. However, for best results, bars should be kept cool so they do not become over-sticky. Simply include an ice pack, if placing them in a lunchbox, or taking them on the go.

140 Pleasant Street, North Adams 
413-663-5500   www.Living-Well.info
North Adams Chiropractor | Nut Free KIND Bars . Dr. Francine Lajoie is a North Adams Chiropractor.