Apple, Spice and Everything Nice Bars

by November 8, 2017

Perfect as a post workout snack, these bars have high quality ingredients with loads of fiber, carbohydrates, and protein.

Eating Style:

Dairy-free, Egg-free, Gluten-free, Refined Sugar-free, Soy-free, Vegan, Vegetarian

Prep Time:




  • 1 cup Enjoy Life crunchy rice
  • 1 cup sunflower seeds
  • 1 cup crushed almonds
  • 1 cup raisins
  • 2 cups (250g) dried apples, diced
  • 3 tablespoon ground flax
  • 1/4 cup molasses
  • 1/3 cup brown rice syrup
  • 1/4 teaspoon all spice
  • 1.5 tablespoon cinnamon
  • 1/2 teaspoon nutmeg
  • pinch ground cloves


  1. Line a 9 x 13 pan with parchment paper. Set aside
  2. Combine crunchy rice, sunflower seeds, crushed almonds, raisins, apple, and flax in a large bowl. Set aside.
  3. In a medium frying pan, add molasses, brown rice syrup, all spice, cinnamon, nutmeg, and ground coves. Heat on low heat for 5 minutes.
  4. Pour sugar mix into large bowl and stir until everything is coated
  5. Push mixture into pan, making sure the mixture lays flat. Place in fridge for 30 minutes.
  6. Remove from fridge, cut into bars, and wrap each in saran wrap.
  7. Return to freezer. Will keep for up to 3 months.

Nutrition Information Per Serving



Calories from Fat:


Total Fat:

6.6 g

Saturated Fat:

0.5 g


5 mg


21.2 g

Dietary Fiber:

3 g

Net Carbs:

18.2 g


13.3 g


3.3 g

Hi! I'm Leanne (RHN FBCS)

a Functional Medicine Practitioner, host of the Healthful Pursuit Podcast, and best-selling author of The Keto Diet & Keto for Women. I want to live in a world where every woman has access to knowledge to better her health.

Read more about me...

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