Looking for a quick, easy snack on the go?
One that’s still packed with building blocks from clean, natural foods? And you want it to taste great?
These home-made bars – which happen to also be gluten, egg and nut free (and even dairy free, if you switch out the butter for more coconut oil) – may be just what you’re looking for.
According to several studies, protein and fiber-rich foods can help stabilize both weight and blood glucose. The seeds and grains in these muesli bars offer you protein, fiber, natural fats and a lot of vitamins and minerals per bite.
These bars aren’t handled at high temperatures, so the fragile, healthy unsaturated fats remain intact. The natural sweetness from dates and honey make them juicy treats.
These muesli bars are easy to add to a lunchbox or pack in your purse or briefcase. Enjoy them when your stomach is growling but there’s no time to stop for a meal… or nibble on them when you want a snack that satisfies more than just your sweet tooth.
The great thing about making bars is that all measures can be very approximate, according to what you like or dislike. Here’s a recipe for a baking sheet’s worth of bars to get you started.
Once you’ve got the basics, vary the bars with all sorts of fun ingredients,
such as dark chocolate bits, dried apricots, figs or raisins instead of dates, or perhaps some almond or peanut butter. You can flavor them with cinnamon, cardamom or even chilli, or add a little real vanilla extract. And of course you can melt som dark chocolate and dip or drizzle away.
- TIP: Most of these ingredients are readily available organic, which is lovely — among other reasons, because you don’t have to wonder about chemical residues from pesticieds in your food.
- 1 cup oatmeal
- 1 cup coconut
- 0.5 cup ground quinoa or wheat germ
- 1.5 cup seeds: sesame, sunflower and pumpkin
- 2 cups chopped dates
- 1 pinch of sea salt
- 3 rounded T butter
- 2.5 T extra virgin coconut oil
- 4 T pure honey
- Cover an oven baking sheet with baking paper.
- In a large dry frying pan
, lightly toast the oats, coconut, and seeds over medium heat . Take them off the heat as soon as you notice a mild nutty aroma , which shouldn’t take more than 5–6 minutes. Set aside to cool.
- While the toasted ingredients are cooling, gently melt the butter and coconut oil at a low temperature in a saucepan and stir in the honey until it’s all well blended.
- Add the chopped dates and sea salt to the dry mixture. Then add the liquid ingredients and mix well.
- Spread the muesli bar dough to the edges of the baking sheet and press down hard with a spoon. (Metal spoons won’t stick to the dough as much as wooden ones can.) Allow to cool.
- Slice into bars with a pizza cutter.
The bars will keep for about a week in an airtight container in the fridge.