Free Healthy Recipe - Chewy Muesli Squares
Dairy free, Low GI, Low sugar, Wheat Free
Muesli bars are a contentious issue since many brands suggest that they are more healthy than they actually are. Some have numerous unnecessary additives and most contain nuts and glucose. All are high in fat and sugar (natural and added). This recipe uses rice syrup which like glucose has a high GI but the ingredients are all natural and for a quick pick me up it's not a bad alternative to the commercial brands our there.
They're chewy, sticky and yummy, and your kids will love them, especially if they make them themselves.
1 cup rolled oats
1 cup almonds, chopped
½ cup coconut flakes
1/3 cup sunflower seeds
1/3 cup pepitas
¼ cup cranberries
1/3 cup dried apricots, chopped
3 tbs chia seeds
½ cup rice syrup
In a large frying pan, over a medium flame, separately roast the oats, almonds, coconut flakes, sunflower seeds and pepitas . Place the roasted mixture in a large bowl and mix in the dried fruit and chia seeds.
Pour the rice syrup into the pan to heat gently. Add the grain, seed and fruit mix to the pan and stir through thoroughly.
Press the mixture onto a flat baking sheet and refrigerate until cool.
Note: If your child has a problem with preservative 220 (sulphur dioxide) look for preservative-free dried fruit in health food stores. Sulphur-free apricots are brown in colour.
This recipe is not suitable for children with nut allergies.
Makes 20 servings
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