No bake, Nut-free Muesli Bar

This is a really tasty muesli bar that is really easy to make.  It doesn’t contain nuts so is handy to make for school lunches.

Ingredients
100 gram (1 cup) rolled oats
60 gram (½ cup) sesame seeds
60 gram (½ cup) pepitas
60 gram (½ cup) sunflower seeds
1 tablespoon chia seeds or flax seeds, ground is best
60 grams (1 cup) desiccated or shredded coconut
1 teaspoon cinnamon powder
125 grams butter
170 grams (½ cup) raw honey or brown rice syrup

Optional
Dried fruit (organic or additive-free preferably) or cacao nibs

Method
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).
OR
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.

Variations
Dairy-free and vegan
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).

Low-fructose
Use brown rice syrup instead of honey.

Sesame-free
Replace them with another seed or nut.

Coconut-free
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.

Lunchbox Tip
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.

Original Recipe: https://wellnourished.com.au/no-bake-nut-free-muesli-bar/?doing_wp_cron=1527339020.2286961078643798828125

Leave a Reply

Your email address will not be published. Required fields are marked *