Keeping the sodium level in this recipe for savory snack bars low is dependent on choosing unsalted smoked almonds. If you can’t find them, choose plain, unsalted almonds instead and be sure to include the liquid smoke, which can be found in the spice section of most grocery stores.
- 1½ cups unsalted smoked almonds, chopped
- ½ cup pumpkin seeds
- ¼ cup millet
- 1½ Tbsp. chia seeds
- ½ tsp. smoked paprika
- ½ tsp. garlic powder
- ¼ tsp. salt
- ¼ cup honey
- ½ tsp. liquid smoke, optional
- Preheat oven to 325°F. Line an 8″x8″ baking pan with parchment paper.
- Combine the dry ingredients in a mixing bowl.
- Microwave the honey for 30 seconds to make it easy to pour. Stir in the liquid smoke, if using. Stir into dry mixture until evenly coated.
- Press mixture evenly into the baking pan. Bake until lightly toasted (18-20 minutes).
- Cool the bars in the pan until they hold together in a solid block (20-30 minutes).
- Use the parchment paper to lift the bars to a cutting board. Spray a sharp chef’s knife with cooking spray and slice into 10 bars.
|Amount per serving|
|% Daily Value*|
|Total Fat 13g||17%|
|Saturated Fat 1.5g||8%|
|Trans Fat 0g|
|Polyunsaturated Fat 2g|
|Monounsaturated Fat 1g|
|Total Carbohydrate 16g||6%|
|Dietary Fiber 3.5g||11%|
|Total Sugars 8g|
|Includes 7g Added Sugars||14%|
|Sugar Alcohol 0g|
|Other Carbohydrate 4g|
|Vitamin D 0mcg||0%|
|Vitamin A 2.9mcg||0%|
|Vitamin C 0.2mcg||0%|
|Vitamin E 0.2mg||0%|
|Vitamin K 0.6mcg||0%|
|Vitamin B6 0.1mg||0%|
|Vitamin B12 0mcg||0%|
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Smoked Almonds (almonds, Cottonseed Oil, Hickory Smoke Seasoning (salt, Maltodextrin, Torula Yeast, Natural Hickory Smoke Flavor, Hydrolyzed Soy Protein, Onion, Citric Acid, Caramel Color), Rosemary Extract (to Preserve Freshness)), Honey, Pumpkin Seeds, Millet, Chia Seeds, Garlic Powder, Salt, Paprika, Liquid Smoke, Applewood.
For all the benefits of the plant-based diet, and especially for those on a vegetarian diet, there is still one very important consideration, which is the lack of B12. Our bodies can’t produce B12, the essential, water-vitamin found mostly in meat and dairy foods, and therefore we must seek it in our diet. For those on a plant-only diet, there are many fortified foods and supplements available to help them meet their B12 needs. This raises the question as to how easy it is to become deficient in B12 and whether supplements and fortified foods are an adequate replacement.