Seed & Nut Super Squares

By: Kim Ruzycki - Certified Integrative Health & Nutrition Coach Aug 08, 2018
Seed & Nut Super Squares, Picky diet

These squares are the real deal!

Gluten-free oats, seeds and nuts equal tons of clean protein, iron, fibre and healthy fats for amazing, long-lasting energy.

Many stores bought protein bars are high in sugar and low in fibre causing an energy spike and then a crash, possibly leaving you more hungry and tired than before you ate it.  Not these squares - they have all the right ingredients to nourish your mind, muscles, digestion and energy levels. 

They are simple to make, delicious and perfect as a healthy afternoon snack or breakfast on a busy morning. I personally make a double batch and keep them in the freezer so a healthy option is always available.



  • 1/2 cup chopped raw walnuts
  • 2 cups gluten-free rolled oats
  • 1/2 cup raw almonds
  • 1/4 cup pumpkin seeds
  • 1/4 cup hemp seeds
  • 1/4 cup chia seeds
  • 1 tsp cinnamon
  • 1/2 tsp sea salt
  • 1/2 cup brown rice syrup
  • 1/3 cup almond butter (creamy works best)
  • 1 tsp vanilla extract

Tips & Nutrition

These squares are full of clean protein, iron, fibre and healthy fast for long-lasting, even energy.
Feel free to add in some dark chocolate chips or dried cranberries but keep in mind this will add some sugar.
Do not substitute the brown rice syrup as they will not turn out. It is a gentle, natural sweetener that can be found at most health food stores.


  • Line a 9x9 baking dish with two layers of parchment paper, large pieces so it is hanging out over the edges.
  • In a large bowl combine oats, seeds, cinnamon and sea salt.
  • In a small saucepan stir together the brown rice syrup and almond butter over medium heat until it is lightly bubbling and well combined. Remove from heat and stir in vanilla.
  • Pour the warm mixture over the dry mixture and stir to combine. It will get a bit tough to stir but make sure everything is well mixed together.
  • Pour the combined mixture into the baking dish and put hot water on your hands to press it into the dish. Be firm and make sure that the mixture is pressed hard into the dish and into all the corners.
  • Put the dish in the freezer for 30 minutes.
  • Remove from the freezer and use the parchment paper to take the now hardened mixture out of the pan. Cut it into approximately 2" x 2" squares. I prefer to wrap each bar individually in wax paper and foil to keep them fresh and easy to take with you. You can also simply store them in an airtight container.
  • Refrigerate for up to 1 week and freeze for up to 1 month.

Kim is passionate about teaching others how to eat mindfully and live vibrantly. A series of chronic health issues gave her the motivation to learn about the relationship between her health and her diet. After embracing a plant-based diet and figuring out how to maintain a social life, enjoy travelling and ensuring she was getting all the correct nutrients and minerals - Kim realized how great she felt and how happy she was in her lifestyle.

She founded Picky Diet to share this with the world so that they might realize that they too can live happy and healthy with only a few small changes. A graduate of the Health and Nutrition Coaching program from the Institute for Integrative Nutrition, she is a Board Certified Integrative Health & Nutrition Coach and works with both individuals and corporations on nutrition and whole-body wellness.