No-Bake 5-Ingredient Sunflower Bars {gluten-free, nut-free}
Food allergies are thriving, in the form of both medical diagnoses and diet trends, turning something as innocent as the peanut butter sandwich into a downright villain. Peanut allergies alone have increased threefold since 1997. And just about everyone I meet has a shtick with gluten (FYI, I heart gluten). Many theories about causation are being tossed around, including (not surprisingly) the theory that these allergies are simply another manifestation of the Standard American Diet and the theory that our sanitation obsession is stunting our immune systems. Whatever the cause, these allergy-burdened folks need some tasty, whole food recipes to turn to.
- 4 cups water
- ½ pack (0.5 oz.) dried shiitake mushrooms (see notes)
- 1 block firm or extra-firm tofu
- 1 onion
- 2 broccoli crowns
- 4 carrots
- 4 celery stalks
- 2-3 baby bok choy
- 16 oz. cremini or button mushrooms (pre-sliced if you can find them!)
- 4 servings (2 blocks) ramen noodles (see notes)
- 3 tbsp low-sodium soy sauce
- 2 tsp ginger powder
- 2 tbsp white miso paste
- Crushed red pepper flakes
- tahini
- dulse flakes
- pepper
- In a soup pot over medium-high heat, bring water and dried mushrooms to a simmer. let simmer while you prep other ingredients.
- Preheat oven to 400F. Drain tofu, press between layers of paper towels to remove excess moisture, then cut into bite-size cubes. Line a sheet pan with parchment paper or Silpat, and arrange cubes in a single layer. Bake until the tofu begins to firm up and brown, about 20-30 minutes. Remove from oven and set aside.
- Peel and dice onion. Cut broccoli crowns, carrots, and celery into bite-size pieces. Trim the ends off the bok choy, chop into small pieces, and rinse thoroughly in a colander under cool water to remove any dirt and grit. If your mushrooms are not pre-sliced, rinse gently and slice.
- Add prepared vegetables to the soup pot along with soy sauce and ginger. Bring back up to a simmer, and let simmer until vegetables wilt down and become tender.
- While soup simmers, cook ramen according to directions on package.
- When vegetables are tender, reduce heat and stir in miso paste. Stir frequently until miso paste dissolves.
- Serve soup with a handful of tofu cubes, and serving of ramen, and desired toppings. (HIGHLY recommend a heaping drizzle of tahini!)
While I adore my gluten and nuts, many just don’t share my sentiments- whether by choice or by obligation. That doesn’t mean they should be deprived of a super legit snack. These Sunflower Bars are simple- seeds, dates, gluten-free grains, and chocolate chips if you’re feeling spunky. They only contain 5 ingredients, no oven required. Whip them up and send ’em to school without fear or share this recipe with your gluten- and nut-free friends.
- 1 cup pitted dates
- 1 cup quinoa flakes or quick oats (be sure oats are labelled "Gluten Free" if needed)
- ½ cup sunflower butter
- ½ cup hulled sunflower seeds
- ¼ cup chocolate chips (allergen-free brand if needed)
- Blend dates in food processor until they turn into a paste.
- Add remaining ingredients and pulse until combined.
- Dump mixture into a 2 quart casserole dish and press very firmly in an even layer.
- Place casserole dish in the freezer for at least 15 minutes to allow bars to set. When firm slice into 12 bars.