RECIPE: Healthy No Bake, Nut-free Muesli Bars | Paddington Clinic, Acupuncture Brisbane & Natural TherapiesPaddington Clinic

RECIPE: Healthy No Bake, Nut-free Muesli Bars

20 Oct, 2017 - Blog, Recipes

Why are they so healthy?

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 stabilises 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.

An easy to make, nutritious snack these  No bake, nut free muesli bars are really delicious and so much better than anything store bought. Keep them in the freezer for a snack on the go.

Ingredients
  • 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
Optional
  • Dried fruit or cacao nibs
Method
  1. In a small pot, combine the butter, sweetener and cinnamon over a low heat, stirring until combined.
  2. 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 colour and the pepitas will start to pop).

OR
  1. Combine the dried ingredients raw.
  2. Add the dried mix to the butter / sweetener mix, (plus dried fruit or cacao nibs if using) and mix until combined.
  3. Press into a small slice tin lined with baking paper. Put it in the freezer for 10 minutes or until set.

  4. Remove from the tin and cut into squares.
  5. It is best to keep refrigerated or frozen.
Variations

Dairy-free

Use coconut oil or ghee instead of butter.  If using coconut oil, you will just need to make sure it is kept cold or it will fall apart more quickly than the butter version.

Gluten and grain-free

Use quinoa flakes (may just need to increase the quantity slightly).

Low-fructose

Use brown rice syrup instead of honey.

Do kids fuss over the seeds or consistency?

Either leave the ones they dislike out and increase those they do like, or grind them up.  You can even process the whole mix of dried ingredients to make a finer, less chunky slice.

Lunchbox Tip

For a slice that holds together better, use butter or ghee (coconut oil melts more rapidly) and process the mixture so it is fine and sticks together better. Use the back of a big wet spoon to really compact it into the tray. Also, store it in the freezer and pack from frozen in an insulated lunch box (with a cold pack). It will be defrosted and ready to eat come morning tea.

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