Coconut and Cashew Squares
SnackThese coconut and cashew squares are an amazing treat or energy-boosting snack for a physically demanding day.
Calories255kcal
Carbs20g
Protein5.9g
Fats17g
For Exercise DayPerformance Benefits
a great snack to enjoy on a physically demanding day as it provides a quick hit of carbs.
Health Benefits
This snack contains a good amount of omega-3 and omega-6 fatty acids, which play a crucial role in brain function, and normal growth and development.
Expert Tips
A super option for children’s lunch boxes instead of a snack bar!
Equipment
- 23cm-square tin
- Baking paper
- Large Bowl
- Saucepan
Ingredients
- 125 g Oats
- 5 tbsp Desiccated coconut (75g, or coconut flakes)
- 15 tbsp Cashew nuts (150g, broken and lightly toasted in a dry frying pan)
- 4 tbsp Chia seeds
- 3 tbsp Cranberries (40g, dried and chopped)
- 4 tbsp Honey
- 3 tbsp Peanut butter
- 2 tbsp Coconut oil
- ¼ tsp Salt
- ½ tsp Cinnamon
- 1 tsp Vanilla extract
Instructions
- Line a 23cm-square tin with parchment paper.
- In a large bowl combine the oats, coconut, cashews, chia seeds and dried cranberries.
- Place a saucepan over medium heat and put in the honey, peanut butter, coconut oil, salt, cinnamon and vanilla. Stir regularly until the coconut oil is melted with the peanut butter.
- Add this mixture to the dry ingredients in the bowl and stir well, making sure everything is fully coated.
- Transfer mixture to the prepared baking tin and, using clean hands, press firmly down to ensure the mixture sticks together – the harder you press, the more they will stick together.
- Place the tray in the fridge for 2 hours until firm then remove the tray from the fridge.
- Turn the hardened mixture out onto a large chopping board, peel off the paper and cut into squares using a sharp knife. Store airtight for up to a week.
Notes
Nutrition
Serving: 1ServingCalories: 255kcalCarbohydrates: 20gProtein: 5.9gFat: 17gSaturated Fat: 7.3gPolyunsaturated Fat: 3.4gMonounsaturated Fat: 5.5gCholesterol: 0.04mgSodium: 103mgPotassium: 256mgFiber: 4.7gSugar: 9.3gVitamin A: 0.19ugVitamin C: 0.11mgCalcium: 30.8mgIron: 2mg
Tried this recipe?Let us know how it was!
