Pen + Paper Flowers: Maple Syrup

Wednesday, January 29

The real name for these delicious after-school morsels is "Sunflower Seed Butter Crunch Bars".

Knowing Ella would put her nose up to something that remotely sounded healthy, I opted to shorten them to "Butter Crunch Bars" when she asked me what I was making the other day. *wink*

After-school snacks are always a bit of a struggle.

As a parent, I want to feel good about giving Ella something without all of the sugar and processed junk in typical snacks...but also something she is excited to eat because it actually tastes good.

These delicious butter crunch bars are the exact thing Ella and I have both been looking for.

They are filled with good-for-you ingredients, are easy to whip up, and are quite tasty! (maybe even a little addicting).

Adding the little heart sprinkles was a complete after-thought but...

how cute would these be for a guilt-free indulgence on Valentine's Day?!

I hope you'll try the recipe! It's definitely a winner.

And so is the cookbook it came from!

PS - Let's stay cozy + connected in-between posts...find me on Instagram for daily inspiration.

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Enjoy the recipe - Pin It for later!!

Yield: 24 - 1 inch squares

Author: Jess - Pen + Paper Flowers

Guilt-Free Butter Crunch Snack Bars (adapted from the Eat What You Love Cookbook)

Delicious, no-bake wholesome treats for after school, or packed lunches.

ingredients:

1 cup pecans, finely chopped
2/3 cup plus 3 TBSP pure maple syrup
pinch of fine sea salt
1 - 3.5oz. Lindt Bar, chopped
1 - TBSP or more of Godiva bittersweet chips
2 tsp virgin coconut oil
1 cup unsweetened sunflower seed butter
1/2 cup arrowroot powder
6 TBSP coconut flour
1/4 cup melted raw cacao butter
1/2 tsp pure vanilla extract
1/2 tsp salt
NUT FREE VERSION: Skip the pecans altogether. (also eliminating 3 TBSP maple syrup and pinch of sea salt).

instructions:

How to cook Guilt-Free Butter Crunch Snack Bars (adapted from the Eat What You Love Cookbook)

Preheat oven to 350º.
Line a baking sheet with parchment paper.
In a small bowl combine finely chopped pecans, 3 TBSP maple syrup, and a pinch of salt. Stir to coat evenly. Spread on baking sheet in single layer.
Bake for 15 minutes or until syrup is bubbling.
Remove from oven.
Using coconut oil, lightly grease sides and bottom of 8x11 glass baking pan.
Line bottom and long sides of pan with parchment, allowing ends to hang over sides of pan. (will be used as handles for lifting finished bars from pan).
Place chopped Lindt bar in 1 cup measuring cup. Add 1 TBSP or more of Godiva chips to fill the rest of the measuring cup. Add 2 teaspoons of coconut oil plus measured chocolate in top pan of double boiler and set aside.
Add 2 inches of water to bottom pan of double boiler and bring to boil. Add top pan with chocolate and oil and remove from heat. Allow to sit and melt while moving forward with the rest of the directions.
In a medium bowl, add sunflower seed butter, 2/3 cup maple syrup , arrowroot powder, coconut flour, cacao butter, vanilla, 1/2 tsp. salt. Stir together. Add candied pecans and press mixture into prepared pan.
Stir melted chocolate in double boiler. Pour chocolate over sunflower butter mixture. Using spatula, gently spread chocolate to cover and smooth top. Cover with plastic wrap. Chill for 1 hour or overnight.
Gently lift parchment flaps to remove slab from pan.
Use a sharp knife to cut into 1 inch square bars.
Store in airtight container in refrigerator.
Keeps for up to 2 weeks.

Calories
150.88

Fat (grams)
13.10

Sat. Fat (grams)
2.80

Carbs (grams)
7.14

Fiber (grams)
1.37

Net carbs
5.77

Sugar (grams)
3.19

Protein (grams)
3.06

Sodium (milligrams)
100.75

Cholesterol (grams)
0.00

https://www.pnpflowersinc.com/2020/01/Guilt-Free-Dessert-Butter-Crunch-Snack-Bars.html

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KEEPING IT REAL

I wasn't supposed to be eating these until after my whole30 is finished - 5 more days...

but I just HAD to sample to be able to give you an accurate review. *wink*

Monday, October 28

You know those delicious candied walnuts (or pecans) we all love for snacking and adding to salads?

Well I've got a recipe for you today that'll help remove some of the guilt associated with these delicious...dare I say...addicting little morsels.

Have you ever tried maple-infused walnuts?

This slightly sweet and a lil' bit salty walnut recipe is delicious.

And did you know maple syrup has a low-glycemic index?

Put simply, it means this all natural sweetener doesn't wreak havoc on your blood glucose levels like refined sugar does. And we all know avoiding quick spikes in our blood sugar levels and insulin promotes all sort of wonderful health benefits! (weightloss, a healthy heart, longer lasting energy, increased mental clarity, reduces some cancers, prevents age-related macular degeneration and frankly just keeps you feeling your best)!

That said, I'm not encouraging you to "go nuts" (pun intended) on the maple syrup...everything in moderation my friends.

BUT...what I am saying is this pairing of maple syrup and walnuts (which by the way have their own reputation for being loaded with good things - Omega-3's for instance), sure makes me feel like I'm treating myself but in the best way. A very intentional way. "Intentional Snacking!" Is that a thing?

Add these to salads, trail mixes and package them up in a pretty jar and give them as a gift! (hello...Christmas is right around the corner). Ooo! That just made me think that maybe adding a lil' bit of cinnamon to them for a more festive fall/winter vibe would be good too?)

Recipe is at the bottom!

Walnuts, Maple Syrup, candied nuts, low glycemic

Snacks, Walnuts, Trail Mix,

Yield: 6 servings

Author: Pen + Paper Flowers - Jessica Lyn Kirkland