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 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.
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. For my detailed analysis of why there’s nothing good or healthy about processed muesli bars, click here.
They are just too easy to make, so no excuses for processed bars anymore!
Makes 15 squares
100gram (1 cup) rolled oats
60gram (½ cup) sesame seeds
60gram (½ cup) pepitas
60gram (½ cup) sunflower seeds
1 tablespoon of chia seeds or flax seeds, ground is best
60grams (1 cup) desiccated or shredded coconut
1 teaspoon of cinnamon powder
125grams of butter
170grams (½ cup) of raw honey or brown rice syrup
Dried fruit or cacao nibs
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 (TMX 10sec, speed 5). Use the back of a big wet spoon to really compact it into the tray. My kids prefer this to a chunky consistency and it is definitely better for holding together in the lunch box. 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.
There are over 50 delicious, easy to make nut-free recipes in my best selling ebook “The Well Nourished Lunchbox” – more details and a video of what’s inside HERE.
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).
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.
Have a play with this recipe. Please let me know if you discover any interesting variations and I’d love to receive your comments below.
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