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Crunchy Cashew-Sesame Bars

Crunchy Cashew-Sesame Bars

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These may puff slightly as they bake. For an extra crispy bar press the bars to flatten when they’re still warm using another 8” square pan.


  • Nonstick vegetable oil spray
  • 6 tablespoons raw sesame seeds
  • ¼ teaspoon ground cardamom

Recipe Preparation

  • Preheat oven to 350°. Coat 8x8” baking pan with vegetable oil spray; line with parchment, leaving overhang on all sides. Toast cashews, sesame seeds, and flaxseed in separate areas on a rimmed baking sheet, stirring occasionally (but not mixing), until golden brown, 10–12 minutes. Let cool. Set aside 2 Tbsp. sesame seeds and 1 Tbsp. flaxseed.

  • Process cashews and remaining seeds with wheat bran, salt, and cardamom in a food processor until mostly finely chopped. Place in a medium bowl.

  • Bring maple syrup and coconut oil to a boil in a small saucepan; cook, stirring, 1 minute. Pour over cashew mixture and stir to coat.

  • Press mixture firmly into prepared pan with wet hands (it will be sticky). Top with reserved seeds; press to adhere. Bake until golden brown, 25–30 minutes. Let cool, then cut into bars.

  • DO AHEAD: Bars can be made 2 weeks ahead. Store airtight at room temperature.

Nutritional Content

Calories (kcal) 150 Fat (g) 7 Saturated Fat (g) 1 Cholesterol (mg) 0 Carbohydrates (g) 19 Dietary Fiber (g) 5 Total Sugars (g) 7 Protein (g) 4 Sodium (mg) 125Reviews Section

Cashew Sesame Seed Candy Bars

When I think about Chinese food it’s usually Egg Rolls or Sichuan Beef with Orange Flavor or Kung Pao Gai Ding.

In fact, I don’t associate Chinese cuisine with anything sweet or dessert-like. Years ago I took Chinese cooking lessons at the China Institute and my teacher, the great Florence Lin, said that Chinese recipes often have a little sugar in them and so, one’s “sweet tooth” is satisfied by the end of a meal, with no need for any special dessert.

And yet — one of the recipes I learned was one for the kind of Sesame Seed-Nut Brittle I remember my parents buying whenever we visited New York’s Chinatown. It is sweet! And salty too, a nice balance. It’s also crunchy and gets into every tooth.

It’s also easy to make and lasts a while.

Happy New Year of the Snake.

Cashew Sesame Seed Candy Bars

1-1/2 cups cashews, broken up

5 tablespoons white vinegar

Preheat the oven to 350 degrees. Bake the sesame seeds in a single layer in a jelly roll pan for about 10 minutes or until lightly toasted (shake the pan once or twice during the baking time). Lightly oil an 8-inch or 9-inch square cake pan. Place half the sesame seeds and all of the cashews in the prepared pan and set aside. Place the sugar, vinegar and water in a saucepan and bring to a boil over medium-high heat. Stir only until the ingredients are well mixed. Continue to cook until the mixture is turning golden and reaches the “hard crack” stage (a drop of the mixture in cold water will be hard and brittle), about 295 degrees on a candy thermometer. Pour the hot syrup over the seeds and nuts. Sprinkle with the remaining sesame seeds. Let cool for a few minutes, until the ingredients are “set.” Cut into bars with a knife. Let cool and harden completely. Recut where the initial cuts have been placed.

Corn Syrup Free Butter Crunch

I once wrote that if doomsday was coming and there might not be a tomorrow, I would want some butter crunch before it all ended so I could at least die happy.

That's still my choice. I don't think there's a better candy, that gives that same salty-sweet combo better than butter crunch.

I love my original recipe, but recently someone asked me if I had a recipe that didn't include corn syrup.

I didn't at the time, but do now.

Here it is: crunchy, salty-sweet and tender chocolate on top.

Don't stint on the good stuff. This recipe is too good for cheap chocolate.

Valentine's Day, mishloach manot for Purim, doomsday, whatever. This is a good choice in (or for) any event.

Corn Syrup Free Butter Crunch

  • 1 cup unsalted butter
  • 3/4 cup sugar
  • 1/4 teaspoon salt
  • 1/4 teaspoon vanilla extract
  • 1 cup chopped toasted almonds
  • 1 cup semisweet chocolate, chopped

Lightly butter a small sheet cake pan (about 10”x7” or a portion of a larger pan). Place the butter, sugar and salt into a deep saucepan. Bring the mixture to a boil, then cook over medium heat, stirring constantly with a wooden spoon until the mixture starts to bubble. Continue to cook, stirring occasionally, until the mixture is golden brown (about 7-8 minutes) (or until a candy thermometer reads 280 degrees). Quickly stir in the vanilla and nuts. Pour the mixture into the prepared pan and spread it out evenly to make a layer about 1/8”-1/4” thick. Immediately sprinkle the chocolate on top. Let it melt briefly, then use a spatula or the back of a large spoon to spread the chocolate evenly over the candy. Keep spreading until the chocolate is completely melted and smooth. Sprinkle the nuts on top and press them in lightly. Let cool until the chocolate is firm and set, at least 3 hours. Break into pieces.

Makes about 1 pound, enough for one person, or two if you want to share

Easy Gluten-Free Crunchy Chicken Strips

These Crunchy Chicken Strips are incredibly easy to make, kid friendly, and an adult favorite too! Serve them up with your favorite sauces, or add them to wraps or salads too.

These crunchy chicken strips are baked, not fried, making them super simple to prepare, and with no oily frying mess. It also makes them healthier and easier to reheat. I actually like them at room temperature too.

The first thing you need are gluten-free corn flakes. Many corn flakes are flavored with malt flavoring, which contains gluten. Malt flavoring is made from barley, and it’s the same ingredient that is used in Rice Krispies, meaning they contain gluten too. (Sorry to inform you that Rice Krispies aren’t gluten-free if you hadn’t heard that news.) My favorite GF cornflakes are from Barbara’s, Nature’s Path or Erewhon.

I use chicken breast to make these crunchy chicken strips, since strips are normally made with white meat. You can definitely use chicken thighs if you’d like to, but you’ll want to make sure the strips you’re cutting are plenty wide (roughly two per thigh) or reduce the cooking time to 8 minutes on each side.

If you’re looking for an extra-delicious dip to serve with these, try my Tangy Apricot Mustard Sauce. These are great served with a bowl of warm Homemade Tomato Soupor Stovetop Macaroni & Cheese too.

READ THIS NEXT: 6 Common Mistakes That Prevent Weight Loss

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Betty on December 26, 2016 at 6:51 AM Reply

Would you send the recipe for crunchy coconut bar. where can you get the cinnamon raisen flatbread and ingredients for the trail mix. Thanks.

Chris Freytag on January 4, 2017 at 4:35 PM Reply

Hi Betty - if you click on the words of the snacks, you'll be linked to those site for the recipes :) I find trail mix ingredients at Whole Foods, Trader Joe's and more but you can get most everything you'd need at your local grocery store.

We Go Nuts for Nuts!

It’s hard to believe that summer is coming to a close and school is right around the corner. With school comes lunch boxes and a chaotic week filled with a need for snacks that you can grab and go. Nuts are nothing novel but take a read to learn more about our favorites, and why. Almonds, brazil nuts and cashews are some of our favorites to spice up your yogurt in the morning, satisfy your sweet tooth or give you an extra boost of power in the afternoon.

These gems deliver a ton of nutrients like fiber, protein, healthy fats and Vitamin E.

Fiber, protein and healthy fats help keep you feeling full for a longer period of time. Vitamin E is an antioxidant that helps protect cells from the damage caused by free radicals that in turn lowers the rates of cancer, Alhemizer’s and heart disease as well as helping with anti-aging benefits.

Try one of favorite almond focused recipes from Food52, Dorie Greenspan’s 3 Ingredient Almond Crackle Cookies

Brazil Nuts

Brazil nuts are among the richest dietary sources of selenium, an essential mineral with antioxidant properties. Selenium plays an important role in reproduction, metabolism, and immune health while balancing your hormones. One Brazil nut a day will meet the daily recommended adult allowance of 55 micrograms of Selenium and help keep your body in tip top shape.

Try a new twist on pesto with this Food and Wine classic, Roasted Broccoli with Brazil-Nut Pesto

These delicious nuts are packed with high levels of monounsaturated fats that improve your blood cholesterol levels and decrease your risk of cardiovascular disease. These monounsaturated fats are considered to be “healthy” and can help you feel full and satisfied throughout the day, which could help result in weight loss since you may feel the need to snack less.

These Crunchy Cashew-Sesame Bars from Epicurious are a delicious way to eat cashews on the go!

A special thanks to Sylvie Rosokofffor the beautiful photograph.

3 Answers 3

A real quick search brings up a list of high-protein snacks that are easy to make up.

  1. Crispy Lentil Energy Bites (8.6 g protein per two bites)
  2. The Best Homemade Granola (8 g protein per half-cup)
  3. No-Bake Quinoa Peanut Butter Crunch Cups (8 g protein per two cups)
  4. Chocolate Peanut Butter Protein Bars (5.8 g protein per bar)
  5. Dark Chocolate Crunchy Coconut Cashew Sesame Bars (9.5 g protein per bar)
  6. Chocolate Chip Cookie Dough Protein Balls (5 g protein per ball)
  7. Protein Muffins with Quinoa, Prunes, Dates and Coconut (18.2 g protein per muffin)
  8. Zesty Black Bean Hummus (16 g protein per ½-cup serving)
  9. Roasted Chickpeas (21 g protein per ¼-cup serving)
  10. Portobello Eggs with Sun-Dried Tomatoes and Goat Cheese (16.8 g protein per cap)
  11. PBJ Yogurt Bowl (22 g protein per serving)
  12. Paleo Cinnamon Raisin Flatbread (12.2 g protein per flatbread)
  13. Roasted Edamame, Three Ways (15 g protein per cup)
  14. Savory Greek Yogurt Three Ways (17 g protein per cup)
  15. Protein “Brookies” (7 g protein per cookie)

Follow the link above for photos/recipes

Also, some simpler options HERE

Just searching for "high protein snacks" prompts a huge amount of resources to play with.

Recipe: Quick & Easy Homemade Energy Bars

Any athlete knows the feeling: You’re heading out for a run, hike, ride or workout and reach into the pantry to grab an energy bar only to discover there’s not a prepackaged snack to be found. For some athletes, this can cause a mini-panic attack or force a drive to the store. For those who know it takes just three basic components and a bit of time to make awesome (and delicious!) preservative-free energy bars at home, this is an opportunity.

To make amazing homemade energy bars that rival any packaged bar, all you need are these three building blocks:

  • Binder: Brown rice syrup, honey, maple syrup, agave and other similar binders are the glue that holds your bars together. Another idea: Combine cherries, dates, apricots or figs in a food processor with a little water to make a fruit paste.
  • Healthy Energy Bar Body: Use a nutrient-rich base that adds texture. Typical examples include a grain or another high-fiber product with liquid-absorbing power. Think: wheat germ, wheat bran, uncooked quinoa, ground nuts, toasted oats or unsweetened coconut.
  • Crunch: A crunchy texture makes your mind and body feel more satisfied. A crunchy bar feels more like eating a much-deserved, convenient treat instead of energy food. Adding crunchy elements like nuts, seeds, toasted small grains (like quinoa) or cacao nibs, delivers a powerful, nutritious punch and will keep you satiated.

Raid your pantry to hunt down these components, chances are you’ll have them nearby. Add depth of flavor by toasting nuts, seeds and even grains. Combine ingredients in a food processor, adding them at varied times to control your texture. For example, if you like smoother, less-crunchy bars you can fully crush nuts and seeds if you like more crunch, blend the bars less.)

Here are two recipes to get you going:

Seedy Cherry-Quinoa Energy Bars


  • 1 cup chopped almonds
  • 1/2 cup raw quinoa
  • 1/4 cup pumpkin seeds
  • 1/4 cup sunflower seeds
  • 1 cup dried, tart cherries
  • 2 tablespoons brown rice syrup
  • 3/4 teaspoon fine-grain sea salt
  • 2 tablespoons water

Preheat oven to 350°F and coat 8-by-8 baking pan with cooking spray. Line with parchment paper, leaving an overhang on all sides. Toast almonds, quinoa, pumpkin seeds and sunflower seeds on a rimmed baking sheet, stirring occasionally, until golden brown, 10–12 minutes. Let cool.

Reduce oven temperature to 200°F. Process cherries, brown rice syrup, sea salt and water in a food processor until smooth. Transfer to a medium bowl and stir in toasted almond mixture. Press firmly into prepared pan and bake until no longer sticky, 20–25 minutes. Let cool, then cut into bars. Recipe makes 16 servings at 1 bar each.

Nutrition (per serving): Calories: 133 Total Fat: 6g Saturated Fat: 1g Monounsaturated Fat: 0g Cholesterol: 0mg Sodium: 115mg Carbohydrate: 16g Dietary Fiber: 2g Sugar: 8g Protein: 5g

Cashew-Sesame Crunch Bars


  • 1 1/2 cup cashews
  • 6 tablespoons raw sesame seeds
  • 5 tablespoons flaxseed
  • 1/4 cup wheat bran
  • 3/4 teaspoon fine-grain sea salt
  • 1/4 teaspoon cardamom
  • 1/2 cup maple syrup
  • 1 tablespoon coconut oil

Preheat oven to 350°F and coat 8-by-8 baking pan with cooking spray. Line with parchment, leaving an overhang on all sides.

On a rimmed baking sheet, toast cashews, sesame seeds and flaxseed in separate areas, stirring occasionally, but not mixing, until golden brown, 10–12 minutes. Let cool. Set aside 2 tablespoons sesame seeds and 1 tablespoon flaxseed.

Process cashews and remaining seeds with wheat bran, sea salt and cardamom in a food processor until finely chopped. Place mixture in a medium bowl.

In a small saucepan, bring maple syrup and coconut oil to a boil cook, stirring, 1 minute. Pour over cashew mixture and stir to coat.

Wet hands and press mixture firmly into prepared pan it will be sticky. Top with reserved sesame and flax seeds press to adhere. Bake until golden brown, 25–30 minutes. Let cool, then cut into bars. Recipe makes 16 servings at 1 bar each.

Both recipes can be made 2 weeks ahead. Store airtight at room temperature.

Nutrition (per serving): Calories: 124 Total Fat: 8g Saturated Fat: 2g Monounsaturated Fat: 3g Cholesterol: 0mg Sodium: 112mg Carbohydrate: 12g Dietary Fiber: 2g Sugar: 7g Protein: 3g

Cashew Chicken

I could eat it weekly for the rest of my life and never get tired of it.

whole boneless, skinless chicken thighs, cut into small cubes

whole green bell pepper, chopped

drained canned water chestnuts, coarsely chopped

unsalted cashews (be sure to use unsalted)

whole green onions, thinly sliced

Cooked rice or noodles, for serving (if desired)

  1. In a bowl, mix together the soy sauce, vinegar, brown sugar, oyster sauce, and sesame oil. Set aside.
  2. Heat the vegetable oil in a large skillet over high heat and add the chicken in a single layer. Sprinkle with a small amount of salt, then leave it alone for at least a couple of minutes to give the chicken a chance to brown. When the chicken has turned golden, stir it around so that it can brown on all sides. Throw in the garlic and ginger and stir to combine. Stir in the bell pepper and let it cook for 2 to 3 minutes.
  3. While the pan is still hot, pour in the sherry. Stir it around, scraping the bottom of the pan to loosen all the flavorful bits. Turn the heat to medium-low and pour in the sauce mixture, then mix the cornstarch with 1/4 cup water to make a slurry and pour it in. Stir the sauce for 1 to 2 minutes to thicken, then add the water chestnuts and cashews and stir to coat everything with the sauce, adding a splash of water if the sauce is too thick.
  4. Finally, sprinkle on the green onions. Serve with cooked rice or noodles.

We have a post all about the merits of comfort food over on PW Life & Style today, and there&rsquos no other category I can put Cashew Chicken in than that.

Well, I guess there are a few other categories I could put it in.

Chicken Dinners
Quick Dinners
16-Minute Meals
Sensational Stir-Fries
Simple Suppers
Darn-Tootin&rsquo Yummy Recipes

But Cashew Chicken is definitely, for me, a lifelong comfort food. I used to go to China Garden in my hometown, whether with my group of friends or my boyfriend (at the time) Kevin&hellipand this is what I always ordered. Whenever I eat it, I think of Jeep Wagoneers, Giorgio perfume, Stiff Stuff hairspray, toe shoes, Pontiac Fieros, and size 6 Guess jeans.

(Not that I&rsquom mired in nostalgia or anything.)

Here&rsquos how I make Cashew Chicken!

First make the yummy sauce, which will eventually cook in the pan with all the ingredients. Mix together soy sauce, rice vinegar, brown sugar, oyster sauce, and sesame oil. A grand, sweet, sour combo! Stir it to combine and set it aside for a sec.

Heat a heavy skillet over high heat and add some vegetable oil. Throw in cut up boneless chicken thighs (the best cut of chicken there is!) and leave them alone, undisturbed, for at least a couple of minutes. This&rsquoll give &rsquoem a chance to start browning.

When the chicken has started to turn golden, start stirring it around so it&rsquoll brown all over.

Add some minced fresh garlic and ginger, because flavor is your life. (Pssst. It&rsquos my life, too.)

Next, chuck in some bell peppers. I used green, but a mix of green, red, or yellow would be tremendous!

Stir in the bell pepper and let it cook for 2 to 3 minutes.

While the pan is still hot, pour in some sherry. You can also use white wine or just broth, but I really think the flavor of sherry is special in stir fries like this. And it will remind you of the seventies, which is an added bonus!

At least it reminds me of the seventies.

But then again, everything reminds me of the seventies.

Stir in the sherry, scraping the bottom of the pan to loosen up any bits.

Turn the heat to medium-low and pour in the sauce mixture&hellip

Then mix the cornstarch with 1/2 cup water to make a slurry&hellipand pour that in, too. Stir the sauce for 1 to 2 minutes to thicken the whole shebang. It&rsquoll happen quickly!

Add cashews and chopped up water chestnuts at this stage.

Important Note: Cashews must be unsalted or you&rsquoll wind up with a salty calamity!

Mmmm. Stir this all in so everything is coated and wonderful. Add a splash of water if the sauce seems overly thick.

Cashew Sesame Noodles

Add a little crunch to your Asian meal with the Cashew Sesame Noodles. This easy recipe has all the great flavors of sesame noodles but also calls for cashews or peanuts for a crunchy bonus.


  • 2 large garlic cloves chopped
  • 1 1 / 2 tablespoon rice vinegar
  • 3 / 4 hot red pepper flakes
  • 1 / 2 cup salted cashews or peanuts
  • 3 tablespoons soy sauce
  • 1 / 4 cup sesame oil
  • 1 teaspoon sugar
  • 1 / 3 cup water
  • 1 pound thin spaghetti
  • 1 1 / 2 cup coriander sprigs chopped fine


  1. Make Sauce: In a blender, blend sauce ingredients with salt, and pepper to taste until smooth.
  2. Cook pasta al dente, drain, and toss with sauce, and serve.
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