You know the feeling when you're about to pick the kids up from school and run them somewhere else, you know they're going to be starving but you don't want to spoil their dinner. Grab one of these more-ish oaty seedy energy bars, add a piece of fruit and the kids will be good for another few hours!
They're no bake, so they're really simple, and you can keep them in the freezer for ages. There's no nuts, so they're good for school, but there's lots of seeds so they're really nutritious.
There's a little bit of sweet, but not too much. I'm so happy with these that I'll let my kids have these as a 'rushing out the door without breakfast' breakfast. Add a pre-cooked and cooled boiled egg, and you're good to go.
My lovely friend Kerryn gave me the original recipe for these, but I couldn't help tweaking it just a little. I've drastically cut the sweetness (the original recipe called for 175g of honey), and if you don't have the exact ingredients, it's easy to swap things around.
- 100 g rolled oats
- 60g sesame seeds
- 60g pepitas
- 60g sunflower seeds
- 1 tablespoon chia seeds or ground flax seeds
- 60g shredded coconut
- 1 teaspoon cinnamon powder
- 60g butter
- 65g coconut oil
- 60g honey or brown rice syrup (you can add more if you want, but even my kids think this amount is sweet enough!)
- You can also add dried fruit or cacao nibs, nuts or swap the seeds around if you have a preference or allergies.
Combine the butter, coconut oil, cinnamon and honey (or rice syrup) in a saucepan and heat gently until they're melted and combined. Switch off the heat, and leave this while you do the next step.
An optional, but delicious step here is to toast the oats, seeds and coconut in a dry frying pan for a few minutes. Stir continuously, and take them off the heat when they start to brown. Trust me when I say that you need to keep your eye on them! They seem to go from nothing to burnt in no time at all.
Split the oats and seeds mix in half. Put half into a big mixing bowl, and the other half into a food processor. You want whole bits for texture and crunch, but I've found that giving the other half a quick blitz seems to hold the whole mixture together much better and it's nowhere near as crumbly as leaving everything whole. Just blitz for a few seconds, then tip them into the mixing bowl to join the whole oats and seeds.
Take your warm honey mix and pour it over the top of the oats and seeds. Mix everything together until it's combined, and all the oats and seeds are coated with the honey mix.
Empty the whole mixture into a slice tin that you've line with baking paper, or a silicone slice tin (which I find much easier). Use the back of a silicone spatula and press the whole mixture down firmly into the corners of the tin.
Stick it in the freezer for half an hour until it's set. I like to leave mine until it's quite hard, and then it's easy to slice into squares. Pack them into a container and stick them back in the fridge or freezer to keep. I think they'd probably keep for months in the freezer, but ours have never lasted that long!
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