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Fennel Seed and Lemon Bars

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Fennel-Seed-and-Lemon-Bars100

You know, pistachios are one of those nuts that are under  used in recipes.  I really do love them, perhaps too much and that is why I don’t have them sitting around to often.  Bob loves them too and you can always tell where he sits in the house because it seems like there is always a trail of pistachio shells to be found.  :)

Pistachios are full of nutrients and fiber, and known to be great for digestion. New research indicates that these ultra-healthy nuts have prebiotic characteristics – meaning they can help support higher levels of beneficial bacteria in your digestive tract. Just one serving of pistachios can make a big difference for your aching stomach. And there’s more good news – one serving is 47 nuts, a larger serving size than any other type of nut, which clocks in at only 158 calories and contains more fiber than half a cup of spinach. That fiber, along with pistachios’ unsaturated fat keeps your digestive system running smoothly. The healthy fats also help to lower cholesterol levels. (source)

This bar can be dehydrator-free if you want it too.  Which is a great option to have.   If you decide not to dehydrate it, make sure to keep them stored in the fridge or freezer.   I hope you enjoy this treat,  Blessings.

Ingredients: 8×8 panFennel-Seed-and-Lemon-Bars102

  •  1/2 cup raw pistachios, soaked
  • 1/2 cup raw sunflower seeds, soaked
  • 1/2 cup raw cashews, soaked
  • 1/2 cup whole flax seeds
  • 3/4 cup shredded unsweetened coconut
  • 1/2 tsp sea salt
  • 4 tsp fennel seeds
  • 1 1/2 cups Medjool dates, pitted
  • 2 tsp lemon extract
  • 3 Tbsp water

Preparation:

  1. In the food processor, fitted with the “S” blade, combine the pistachios, sunflower seeds, cashews, and flax-seeds.  Pulse till everything is broken into small pebble-sized pieces.
  2. Add the coconut, salt and fennel seeds.  Pulse together.
  3. Add dates and lemon extract.  Mix until the batter starts rolling into a ball in the machine.  If the batter is to dry, add the water, 1 Tbsp at a time.
  4. Line the baking pan with plastic wrap (for the ease of removing later) and press the batter into it, firmly and evenly.  Freeze for 4+ hours.
  5. Remove from the pan and cut into desired shapes.  Wrap individually and store in the fridge for 1 week or freezer for 1-2 months.
  6. Option – you can dehydrate these as well.  Place them on a mesh sheet that comes with the dehydrator and dry at 115 degrees for 6+ hours.  Pull them out at the dryness that you want.

Fennel-Seed-and-Lemon-Bars101

The photo below is after I dehydrated them for about 12 hours at 115 degrees.

fennel-bars-dehydrated

fennel-bars

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16 thoughts on “Fennel Seed and Lemon Bars

  1. Petra says:

    This sounds very great! Very unusual, the flavor must be exceptional and surprising! Thanks!

  2. Blanca says:

    delicioso y muy nutritibo felicidades Bendiciones

  3. Margie says:

    Greetings Amie Sue,
    First let me say, I love your website! My Excalibur is arriving this week and I’m planning on making the Fennel Seed and Lemon Bars first. Do I freeze them before I dehydrate or skip that step? Also wondering how long do you dehydrate nuts and seeds?
    Thank you.

    • amie-sue says:

      Hi Margie,

      Thank you very much for your kind words, they always mean a lot to me. If you are going to dehydrate the bars, you don’t need to freeze them. I just provided two ways of making them since some people don’t have a dehydrator. Soon you will have yours and you will be creating up a storm. hehe Oh regarding how long you need to soak the nuts / seeds for… if you look at the ingredient list, I provided a link that will take you to a post that I did that shares all this information with you. Have a great afternoon. amie sue

  4. Margie says:

    Well, my first try with the dehydrator was a success! The Fennel Seed Bars did not look like yours, how ever, very delicious and that’s what counts! Question: Is it a good idea to “preheat” the dehydrator before putting the food in?

    • amie-sue says:

      Awesome Margie! I wish you great success moving forward and I know you will have it! There is no need to preheat the dehydrator. :) amie sue

  5. nancy says:

    you did not call for the pistachios to be soaked. Is that correct? Thought you always wanted to soak your nuts/seeds. You also did not say that the almonds in the Banana Nut Brittle recipe are to be soaked. Can you please clarify why not to soak? Whatever you might say, this food exploration is a blast with you! …and thanks

    • amie-sue says:

      Good morning Nancy,

      Yes… we should always soak the nuts and seeds. Very important for digestion. I am trying to make sure I remember to always add that to each recipe. I have almost 1,000 recipes on my site and occasionally I forget because it seems obvious to me since I have been doing this so long. But that is not a good excuse. Thank you for pointing it out so I can fix the recipe so that way when others come along who might now know to do this… they will! :) Have a blessed weekend Nancy. amie sue

  6. Nicola says:

    Hi, I just made these bars…absolutely delicious. Only query…I entered all the ingredients exactly as they are here into a calorie counter and decided to make my bars smaller so around 12 in the block, and it calculated them to be 232 cals per serve…any explanation why this is so different from your 158 per bar when your block looks like it made 8 not 12 so should be quite a bit more than mine! I’m a little confused, but they are still delicious!

    • amie-sue says:

      My turn to be a little confused lol. I don’t see that I provided a calorie count for these bars… so what are you comparing them too? In the end… I am glad to hear that you enjoyed them :)

      • Nicola says:

        My apologies…is the 158 cals mentioned in the pre-recipe paragraph just to do with pistachios? I counted the number of bars in your picture and worked from there! Great to be aware of calories especially when combinations are so delicious…helps to keep me in check! Thanks for the recipe.

        • amie-sue says:

          Aah ok, that makes sense now. Yes, the numbers in the paragraph above is just referring to the calories in pistachios, not the bar. :)

      • Nicola says:

        So sorry, my mistake. I thought the 158 cals mentioned in the penultimate paragraph before the ingredients was for the bars, but now I look again it may mean just for pistachios? I do like to know cal count so I can control myself as best as possible, especially with these bars which are so very more-ish!

        • Nicola says:

          Sorry about the repetition, technical error. Thanks for clarifying.

        • amie-sue says:

          No worries Nicola. I understand. I don’t do a lot of nutritional data on my recipes because there is no real way of knowing how many calories are left in almond milk or almond pulp.. just as an example. :) Please stay in touch and have a blessed evening, amie sue

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