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Nut-free Palanquetas


These Mexican crunchy granola-type bars are super healthy and can be taken to school since they’re nut-free. Add your choice of raisins or dried currants (like we did) for a kick-butt energy bar that’s easy to make WITH the kids!



• 1 cup raw pumpkin seeds

• 1/3 cup hemp seeds 

• 1/3 cup sesame seeds

• 1 cup raw unsalted sunflower seeds

• 3/4 cup unpasteurized honey

• 1 teaspoon coconut oil

• 2 Tbsp. salt-reduced Tamari sauce (natural soya)


Line an 8x8” pan with parchment paper.

Grease the bottom of parchment paper with coconut oil. 

In a separate clean pan, toast the pumpkin seeds on medium-high until slightly toasted. Set aside on a plate to cool.


In the same clean pan, toast the sesame and hemp seeds on medium, until slightly toasted (they will turn bitter if burned!) Set aside on the plate to cool.In the same pan, toast the sunflower seeds on medium, until slightly toasted. Sprinkle with Tamari sauce and turn pan on med-low, to dry out for about 2 minutes, while mixing. Set aside to cool.


When seeds are cooled, put inside a 4 Cup measuring cup (easier to pour later).


In a small, heavy bottom pot, add 1 tsp. coconut oil. Turn heat on medium-high. Tilt the pan to coat bottom and sides of pan. Add honey and bring to a boil, stirring. 


Once it begins to boil rapidly, DO NOT STIR, it will bubble and foam. Leave it for about 6 to 7 minutes – honey will turn a dark amber. Note: If you remove from heat too soon, bars will end up chewy not crunchy.


Turn off heat, then add all the seeds and stir quickly until all coated. Spread mix onto parchment paper-lined pan & pat down to an evenly layer, using a wooden spoon.


Set aside to cool for about 45 min. Then lift out parchment paper and cut or break into smaller pieces. 


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