If you’re anything like me
where your children’s lunchbox is concerned, nasties in packets are banned and
you aim to include a home-cooked treat each day. I try to whip up a batch of
biscuits, muffins or muesli bars most weeks. Of course, these days we need to
think ‘nut-free’ so commercial muesli bars which ‘may contain traces of nuts’ are a no no. Instead, I make my own for
the girls and usually take one into work myself for a quick boost of energy!
Wheat, nut & dairy-free
muesli bars
Makes 16 bars
This muesli bar recipe is ideal
for your children's lunchbox. It is very nutritious and largely allergen-free.
For a bit of fun get the kids involved in drizzling a little melted chocolate
over the bars. Wrap in a 30cm length of wax paper by folding in at the sides
and rolling the bar in the paper. You could secure with a fun sticker!
ingredients
65 g brown rice
1 tbsp golden flaxseeds
(linseeds)
1 tbsp chia seeds
half Pink lady apple (or any
sweet apple) - omit for a crunchier-style bar
200 g your choice of dried
fruit (e.g. dates, apricots,
cranberries, mango, sultanas, goji
berries etc.)
90 g whole oats
70 g rice bubbles
(preferably wholegrain brown)
25 g coconut, dessicated
60 g raw caster sugar (or rapadura)
1-2 tbsp pepitas or sunflower
seeds
40 g coconut or avocado oil
2 large eggs
50 g raw honey
100 g white chocolate,
melted (optional)
method
Pre-heat oven to 180
degrees C. Line the base and sides of a 3cm deep, 20 x 30cm rectangular pan
with baking paper, allowing a 2cm overhang.
Add the flaxseeds, chia
seeds and brown rice to the TM bowl and grind for 20 seconds on speed 9. Decant
into a bowl and set aside.
Place the apple half in
the TM bowl and grate for a few seconds on speed 5. Scrape down the sides of
the bowl and add all the dried fruit. Turn to the lid closed position and pulse
on Turbo about 3 times until the dried fruit is evenly chopped.
Return the grounds seeds
and rice to the TM bowl together with all of the remaining ingredients. Combine
on reverse for 20-30 seconds on speed 3 until well combined. Check that the dry
ingredients are completely coated in the wet.
Transfer the mixture to
the prepared pan using the spatula. Use the back of a metal spoon or the bottom
of a heavy glass to press the mixture evenly into the pan and smooth the
surface.
Bake for 15-20 minutes
until lightly browned. Allow to cool for about 20 minutes in the pan before
lifting onto a cooking rack to cool completely before cutting. Cut the muesli
slice into 16 bars and drizzle with melted white chocolate (optional).
VARIATIONS
This recipe is not
over-sweet, so it is a good idea to include dates as part of the dried fruit
mix for the extra sweetness.
Try different combinations
of cereal in place of the brown rice bubbles, e.g. bran sticks, flake cereals
(just make sure they are nut-free).
Add 50g white, milk or dark
choc chips at step 4.
Omit the half apple for a crunchier-style bar.
No Thermomix?
- use 65g brown rice flour in place of the whole rice
- grind seeds using a coffee grinder
- chop the dried fruit in a food processor or by hand
- combine all ingredients by hand or using a food processor or mixer
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