Muesli bars

Women's Health Australia - - FOOD HUB -

Now that the Aus­tralian mar­ket has dis­cov­ered med­jool dates, we’re in­un­dated with ‘healthy’ muesli bars, ‘sweet­ened nat­u­rally’ with the fruits of a small med­jool date tree. This is of no more use to me than the con­ven­tional, full -of-su­gar va­ri­ety, so I de­cided to make my own. Not a sin­gle date tree was harmed in the mak­ing of these, ei­ther.

MAKES 8 BARS

◆ 40g (¼ cup) whole pepi­tas

◆ 35g (¼ cup) sun­flower seeds

◆ 30g (¼ cup) macadamia nuts (or pre­ferred LOW-FODMAP nut of choice)

◆ 25g (¼ cup) pecans (or pre­ferred LOWFODMAP nut)

◆ 100g (1 cup) gluten-free rolled oats

◆ ½ cup rice malt syrup

◆ 50g (¼ cup) co­conut oil, melted

◆ Seeds from 7 car­damom pods, husks dis­carded

◆ 1 tsp ground cin­na­mon

◆ 1 tsp ground nut­meg

◆ 1 tsp vanilla bean paste

◆ Pinch of sea salt

◆ ¼ cup ca­cao nibs

◆ 1 tbs chia seeds

◆ 1 tbs lin­seeds

1. Pre­heat the oven to 180°C. Line a bak­ing tray with bak­ing pa­per, and spread the seeds, nuts and oats over it, mix­ing roughly with your hands. Place in the oven for 10 mins. Af­ter this time, give the mix­ture a stir to help dis­trib­ute heat and brown­ing be­fore re­turn­ing to the oven for an­other 10 mins.

2. Re­move the tray from the oven and al­low to cool slightly be­fore puls­ing the mix­ture roughly in your food pro­ces­sor – I do four pulses, but the amount will de­pend on the strength of your ma­chine. A com­bi­na­tion of nut chunks and nut meal is great.

3. In a small saucepan over a low heat, com­bine the rice malt syrup, co­conut oil, spices, vanilla and salt and cook un­til ev­ery­thing is com­bined and fra­grant. Turn the heat off and stir in the nut and oat mix­ture and the ca­cao nibs to coat ev­ery­thing evenly be­fore ad­ding the chia seeds and lin­seeds.

4. Spray a square bak­ing tin lightly with oil, and then line it with plas­tic wrap – enough that there are over­hang­ing edges, with which you can pull the muesli bars out later. Spoon the oat mix­ture into one half of the tin, and use your hand to press it down ex­tremely firmly. It will be firm enough to hold its shape de­spite only fill­ing about half the tin.

5. Place in the fridge for at least 2 hours to set (overnight is ideal). You can dec­o­rate your bars with your top­ping of choice af­ter the 2-hour set­ting time is up, or the next day if you’re leav­ing them overnight. Store in the fridge and eat within a week.

Want more del­ish ideas? Then grab FODMAP Friendly

by Ge­or­gia Mcder­mott (Macmil­lan Aus­tralia, $34.99).

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