In this healthy nut free snack recipe I use seeds instead of Nuts.

I had to come up with a healthy nut-free snack recipe that my daughter could take to school. When she started school she was not allowed to bring any peanuts or tree nuts to class due to one of her classmates suffering from severe nut allergies. Not even coconuts were allowed, which are not technically tree nuts! I love using nuts in my baking and just eat them as snacks. In this healthy nut free snack recipe I use seeds instead. I also use the technique I called Chill Baking, please read on why it’s good for us.

Health Benefits Of Red palm

Red palm fruit oil is a new ingredient for my kitchen and I spent a lot of time researching it. Here is what I found out.

  • Red palm oil is pressed out of palm fruits, it has a dark orange color to it and contains 50% saturated and 50% monounsaturated fatty acids, so it is solid at room temperature.
  • It is rich in carotenes, hence the orange color, and vitamin E, both are potent antioxidants that give red palm oil incredible health benefits.
  • Research shows that it’s heart protective and beneficial for people who have suffered a heart attack.
  • It also protects kidneys from cellular damage associated with high blood sugar in diabetes.

Health Benefits Of Pumpkin seeds

  • Pumpkin seeds are very high in many minerals including magnesium, zinc, copper and manganese.
  • They have been researched and found beneficial for prostate health, high blood pressure, reduction of postmenopausal symptoms, as well as for heart and liver health.
  • Pumpkin seeds are actually higher in protein than beef, and provide complete protein with all 9 essential amino acids present.
  • Pumpkin seeds are high in amino acid tryptophan, which is about four times higher in protein than beef. Tryptophan is a precursor to serotonin, a neurotransmitter that regulates mood, reduced anxiety, and then converts to melatonin a sleep promoter.
healthy nut free snacks

Healthy Nut Free Snack - Chocolate Chill bars


1 cup gluten-free oats
½ cup flaxseed meal
½ cup raw pumpkin seeds
2 Tbsp chia seeds
¼ cup raw chocolate powder
5 dates, pitted
¼ tsp sea salt
1 ripe banana
2 Tbsp red palm oil
¼ cup raw honey
1/2 cup sunflower seeds

  1. In a food processor pulse together oats, flaxseed meal, pumpkin and chia seeds, chocolate powder, dates and salt
  2. Place the jar of palm oil in hot water to melt it. Use the same measuring spoon/cup for oil and honey, starting with oil first and then honey. This will make the honey slide right off the spoon instead of sticking to it. Add the oil, honey and banana to the food processor and mix together.
  3. Take the blade out, add the sunflower seeds and mix them in with a spatula.
  4. Line a container (about 8×5 or 6×6 in) with parchment paper and spread the mixture out. The dough will be very sticky and tough to work with so you can sprinkle with some chocolate powder to make it less sticky and use your hand to flatten the mixture in the container.
  5. Let cool in the fridge for at least 2 hours or overnight. Take out of the container, cut into 1×2 inch pieces and serve as a snack or dessert. Keep refrigerated.
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