The Ultimate Kind Bar Recipe

Kind bar brand makes a variety of bars, but I felt uncomfortable with the number of different sugars used in the recipe as well as the fact that none of their ingredients are organic. So as with all recipes, I adapted the ingredients to something I could feel good about.

Ingredients I Used:

Almonds -A powerhouse of nutrients are packed in this little nut. Almonds contain gamma tocopherol, a potent antioxidant. They also have been found to have a consistent LDL lowering effect in both healthy individuals and individuals with high cholesterol.

WalnutsWalnuts are an exceptional source of antioxidants. Antioxidants fight oxidative damage in your body, including damage from “bad” LDL cholesterol. Walnuts are also higher than any other nut in omega 3.Omega 3 is an ALA alpha linolenic acid which is an essential fat, meaning you must get it through your diet. This  observational study published in the National Library of Medicine shows that every gram of ALA eaten per day can lower your risk of dying from heart disease by 10%.

Pumpkin Seeds-This small seed is packed with nutrients such as magnesium, iron, manganese, copper, phosphorous and zinc. This seed is high in carotenoids, a plant derivative that enhances immune activity and the disease fighting ability of the body. Pumpkin seeds contain phytosterols compounds that have been found to reduce levels of LDL cholesterol and enhance the body’s immune response. Also high in omega 3 fatty acids and zinc, which are important nutrients for skeletal health. Consuming ¼ cup of pumpkin seeds contains nearly half of the recommended daily amount of magnesium, a mineral in which most Americans are deficient. Pumpkin seed is rich in tryptophan, an amino acid that converts to serotonin. Consuming pumpkin seeds can help promote a restful night of sleep.

Sunflower- Sunflower seeds contain both polyunsaturated and monounsaturated fats which raise HDL and lower LDL (bad cholesterol).  Sunflower is rich in folate, a B vitamin that helps build new cells, antioxidant rich vitamin E, copper and selenium, all of which are important elements in supporting heart health and balancing cellular damage. Eating a quarter cup of sunflower seeds provides your body with 82 % of the vitamin E and 34 % of the selenium you need in a day.

Puffed Quinoa-Quinoa is naturally gluten free, making it a great option for anyone who is gluten intolerant. It contains twice as much fiber as other grains, although in reality this is a seed not a grain. Quinoa is also a complete protein, high in calcium, and a good source of manganese, magnesium , copper and lysine.

Flax-Flax seed is high in soluble and insoluble fiber, 4 Tablespoons of ground flax is equal to 8 grams of fiber. Flax fiber has the effect of lowering cholesterol, keeping bowels regular and stabilizing blood sugar. Flax also contains essential fatty acids which help keep joints supple, bones strong and skin smooth. It’s nutty mild flavor and crunchy consistency make it an easy choice for numerous recipes ranging from smoothies, overnight oats to crackers.

ChiaPer gram chia seeds contain:

8x more Omega 3 than salmon

6x more calcium than milk

3x more iron than spinach

15x more magnesium than broccoli

2x more fiber than bran flakes

6x more protein than kidney beans

4x more phosphorous than whole milk

White Sesame Seeds There are many health benefits in eating sesame seeds. They are a great source of fiber. Many studies suggest that consuming sesame seeds on a regular basis can help decrease triglycerides and high cholesterol , which are risk factors for heart disease.

Maple Syrup

Vanilla Extract

Chocolate Chips

The Recipe


1 ½ C. Almonds

½ C. Walnuts

1/3 C. Pumpkin Seeds

1/3 C. Sunflower Seeds

¼ C. Puffed Quinoa Cereal

1T. Flaxseed

1 T. White Sesame Seeds

1T. Chia Seeds

1 tsp. Vanilla Extract

¼ C. Maple Syrup


Line 8” x8” pan with parchment paper and set aside. Preheat oven to 325 degrees.

Add all ingredients into bowl. Stir till well coated.

Place in parchment lined pan.

Bake in preheated oven at 325 for 20 minutes.

Remove from oven and cool for 30 minutes on wire rack.

Lift parchment paper from pan.

Cut bars into desired size.

Line cookie sheet with parchment paper and set aside.

Melt ¾ C. chocolate chips in double boiler on top of stove. When melted, remove from double boiler and dip bottom of bars in chocolate and place on parchment lined cookie sheet.

Drizzle additional chocolate on top if desired.

Place in freezer to harden for 1 hour. Enjoy!

Written By

My Health Maven offers information on a wholistic approach to healthy lifestyle choices.