No bake, nut free muesli bar
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.
- 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.
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.
Choose rice malt as your sweetener. Use coconut oil instead of butter (it will need to be kept chilled).
Replace them with another seed or nut.
Replace 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.
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. 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.
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