The Blog

Posted by: Kathy Fitchett Date: October 9, 2015

Healthy Protein Muesli Bar

This bar is packed full of goodness and the contents can be adjusted to include only those dried fruits and nuts you and your family enjoy. Whether you make it for the school lunch box or as a snack for work or play I am sure this will be a firm favourite.  You can substitute honey instead of maple syrup and if you really want to make a snack which has added health benefits use Manuka honey. This can be made as a gluten free (GF) version too using GF oats. Have fun making this with the children too!muesli bars

Ingredients:

100 g dates, chopped

1 cup water

50 ml maple syrup

50 ml agave nectar

150 g rolled oats

3 apples

3 tablespoons wheat germ

2 tablespoons ground flaxseed/ linseed or combination

75 g nuts eg. hazel nuts,  almonds, brazil, pecans

50 g coconut flakes

75 g chopped apricots

60 g cranberries

50 g  pumpkin/ sunflower seeds/chia seeds or mixture

 

To Do:

  1. Preheat the oven to 190 °C (375 °F).
  2. Line the bottom of a baking sheet ( 19 cm x 27 cm) with parchment paper.
  3. In a saucepan, combine the chopped dates, peeled and chopped apples, water, agave nectar and maple syrup. Bring to a boil, then reduce the heat and simmer for 10 minutes. Puree using a food processor.
  4. In a bowl, combine all the dry ingredients.
  5. Add the date mixture and mix well to coat all the ingredients.
  6. Spread over the sheet and flatten with a spatula.
  7. Bake for about 15-20 minutes or until it turns golden.
  8. Place in freezer for 30 minutes and then cut to desired size.