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!
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!
Take a look at the variations (below the main recipe) for suggestions to alter the recipe to suit your specific dietary requirements.
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No bake, nut free muesli bar
- 100 g rolled oats (1 cup) see gluten-free below
- 60 g sesame seeds (½ cup)
- 60 g pumpkin seeds (½ cup)
- 60 g sunflower seeds (½ cup)
- 1 tbsp chia seeds ground is best, or flax seeds
- 60 g desiccated coconut (1 cup) or shredded
- 1 tsp ground cinnamon
- 125 g butter
- 170 g rice malt syrup or honey (½ cup) you can play around with the amount of sweetener - as my families palate has become less sweet over time, I generally only add ¼ cup of RMS and even less if using honey these days
- 80 g dried fruit (½ cup) organic or additive-free preferably
- 30 g cacao nibs (¼ cup)
- 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 colour 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.
Dairy-freeUse 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-freeUse quinoa flakes (may just need to increase the quantity slightly).
Low-fructoseUse brown rice syrup instead of honey.
VeganChoose rice malt as your sweetener. Use coconut oil instead of butter (it will need to be kept chilled).
Sesame-freeReplace them with another seed or nut.
Coconut-freeReplace the coconut with ground seeds or nuts.
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 TipFor 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. Whilst your there, check out the amazing reviews for the ebook.
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.You can shop for discounted, top quality ingredients to make this recipe - take a look at this fabulous product bundle with everything you need, delivered to your door, so you can start cooking now! Click this link, it's that simple.