Nut-Free Muesli Bars

These are a perfect lunchbox snack for the kids (or big kids). I whip up a batch on a Sunday cook up to pack for the week ahead. Oats are nervines which means they’re nurturing and calming to the nervous system. They contain a special fibre called beta-glucan which plays a role in heart and immune health, as well as cholesterol and diabetes management.

Ingredients

• 1 cup rolled oats (not the quick cook kind), or quinoa flakes for gluten-free option
• 1 cup shredded coconut
• ¼ cup sultanas
• ¼ cup chia seeds
• ¼ cup cacao nibs (optional)
• 1 tsp cinnamon
• 1 tsp pure vanilla extract
• ¼ cup coconut oil
• ¼ cup rice malt syrup, raw honey or maple syrup

Method

1. Pre-heat oven to 180°c. Line and baking pan with baking paper or grease with coconut oil.
2. Combine dry ingredients together in a large bowl.
3. In a small saucepan over low heat, melt coconut oil, vanilla and rice malt syrup/raw honey/maple syrup until well combined. Add to dry ingredients and combine well.
4. Transfer to lined or greased baking pan and press down firmly. N.B. if you want a crispy bar spread mixture thinly, if chewy is what you’re after use a smaller pan so the mixture is thick.
5. Bake in the oven for 20-30 minutes or until golden brown. Transfer to cooling rack to cool.
6. Once completely cooled, transfer to chopping board and cut into squares or rectangles. Can be stored in an air-tight container for up to one week.

Are you looking for the ultimate crash course in nutrition? Discover the free online masterclass and tune in today.