These fast treats came about one morning when I opened the freezer and alas, no lunch box fillers. No time to bake, what could I do but invent a nut free, healthy no bake muesli bars? QUICKLY!
Why are they so healthy?
Well the oats are a nourishing, high fibre, nerve supporting food. The seeds and coconut provide good fats, protein and energy (of the slow release kind). The cinnamon further stabilizes blood sugars. If you use brown rice syrup, they are also fructose friendly. These simple treats will sustain, satisfy and nourish your body – they are the perfect healthy snack.
Why these are SO much better than any supermarket breakfast or muesli bar…
Here I go, getting on my high horse again. But the health claims on these bars just make me shudder. A warning would be more appropriate in many cases. Many commercial bars have almost as much sugar as a chocolate bar, alarming amounts of polyunsaturated fats (find out why you need to avoid these here) and ‘fruit’ that is more a product of chemistry than nature. My simple invention is whole and nourishing in ways that any supermarket or even health food brands could never be.
They are just too easy to make, so no excuses for processed bars any more!
Makes 15 squares
WHAT YOU NEED
- 100 gram (1 cup) rolled oats
- 60 gram (½ cup) sesame seeds
- 60 gram (½ cup) pepitas
- 60 gram (½ cup) sunflower seeds
- 1 tablespoon of chia seeds or flax seeds, ground is best
- 60 grams (1 cup) desiccated or shredded coconut
- 1 teaspoon of cinnamon powder
- 125 grams of butter
- 170 grams (½ cup) of raw honey or brown rice syrup
- Dried fruit or cacao nibs
WHAT TO DO
- In a small pot, combine the butter, sweetener and cinnamon over a low heat, stirring until combined (TMX 2mins, temp 90, speed 3).
- You have a couple of options here. For a tastier slice, throw the oats, seeds and coconut into a large pan and toast over a low heat for 5-10 minutes, stirring often (the coconut will color and the pepitas will start to pop).
- Combine the dried ingredients raw.
- Add the dried mix to the butter / sweetener mix, (plus dried fruit or cacao nibs if using) and mix until combined (TMX 30sec, reverse, speed 3 – you may need to scrape the sides). See my lunch box tip below.
- Press into a small slice tin lined with baking paper (I use a wet stainless steel serving spoon). Put it in the freezer for 10 minutes or until set.
- Remove from the tin and cut into squares.
- It is best to keep refrigerated or frozen.