I am an unlucky sod who cannot just Google my recipe requirements and hit the jackpot and find a recipe I am happy with. I never like the sweeteners I find in other recipes, I don't like the fat they use. (I love butter nothing beats it) or I just don't like the ingredients. So I always have to re-invent the wheel to find something suitable for my family.
I first made a muesli bar with nuts and it was delish. So much so I will share that with you in my ebook which is currently being written (albeit VERY SLOWLY). The nutty ones are delish but I needed a nut free one for the kids to take to school. Putting other peoples children in hospital is very uncool. So I raided my pantry and pulled out everything I could find that wasn't a grain and came up with these delicious babies.
|Not just for the kids. This mumma is addicted too!|
Back to School Muesli bars.
Gluten free, nut free, low fructose, egg free and kinda grain free.
NOT TASTE FREE!
Now there are lots of ingredients which is very unlike me but these are ingredients that you will find at a big supermarket chain (except the Stevia).
Makes about 16 bars
3/4 cup dessicated coconut
2 tbspn Goji berries (optional)
1/2 cup sesame seeds
3/4 sunflower kernels
1/2 cup pepitas
2 tablespoons of white chia seeds
2 teaspoons of vanilla essence
Good pinch of salt
1/4 - 1/2 teaspoon of Stevia (I use Nirvana brand).
3 tablespoons butter
4 tablespoons Rice Malt Syrup
You have a few options.
1. You blitz these slightly in a food processor. If you have a Thermomix then chuck it all in. Blitz it a little and heat the mixture up to 100deg for about 5 minutes or until the butter is melted.
2. Blitz the dry ingredients in a food processor slightly. Chuck the lot in a saucepan and heat on the stovetop until the butter has melted.
3. Be au naturale and just heat the lot on the stovetop until the butter has melted
Press the mixture firmly into a brownie tin.
Pop in a preheated oven of about 150 deg C and cook until brown on top (about 10 minutes).
Cool and cut into bars. Keep in the fridge. x
- It's not totally grain free because I've used Rice Malt Syrup which is derived from a grain ie RICE.
- I like to use Stevia to make up the bulk of the sweetness because it's like getting a "sweet taste for free". I use Rice Malt to counteract the bitter aftertaste some experience.
- Goji berries are an interesting little bugger. Google tells me that they are quite low in fructose. Some seem to disagree. I'm not totally sure how much is actually in them. I'm guessing it would be a very small amount because they are more bitter than sweet which tells me a lot. I've only used 2 tablespoons in the recipe so if you're freaking out about it, leave it out. **
- If you are looking to make this Paleo, omit the Rice Malt and sub in honey (obviously not fructose free) but leave out the stevia.
- This recipe is crunchy on the outside and slightly chewy on the inside.
- This make a yummy sugar free cereal. Chuck the lot in a food processor and throw it in with your milk (after you have baked it of course).
- To make it dairy free, use coconut oil instead of butter
**Amendment: David Gillespie from "Sweet Poison" informs me that Goji berries are about 20% fructose. With only 2 tablespoons in the whole slice I would still say this was still low in fructose. There would be around 0.5g of fructose per slice (minuscule). If you are worried about this reduce the quantity down to 1 tablespoon or remove them altogether.