Make Your Own Snack Bars

Lets get creative!

In recent blog posts on Healthy Snacking and Healthy Breakfast Options I have mentioned that home-made snack bars are a great healthy option for the lunch box, a work snack, or for breakfast on the run. Now here are 4 recipes to get your creativity going. There is a gluten-free nut-free option and a no-bake option as well as a gluten-free nut bar, and a old fashioned muesli bar. Something for everyone!

With all of these recipes you can add or leave out ingredients to suit your taste and/or dietary requirements.

The best part is that these are all healthy and they taste great!

1. Quinoa Wonder Bar (Gluten-free Nut-free)Ingredients
   • 1/2 cup organic quinoa, dry
   • 1/2 cup dried apple
   • ½ cup sultanas
   • 1/3 cup chopped up dates
   • ¼ cup of dried cranberries
   • 1/2 cup sunflower seeds
   • 1/2 cup shredded coconut
   • 1/3 cup pumpkin seeds
   • 1/4 cup chia seeds
   • 1/4 cup sesame seeds
   • 3 organic, free range eggs
   • 2 Tbsp organic maple syrup (optional)
   • 1 Tbsp stevia
   • 2 teaspoons cinnamon
   • 2 teaspoons vanilla extract

   Method

   • Preheat the oven to 160° celsius. Line a slice tray with baking paper.
   • Rinse the quinoa well and cook in a saucepan with 1 cup of water. It will take about ten minutes. You will know it’s cooked because it becomes soft.
   • Let the quinoa cool.
   • Chop the apple and dates. You can use the food processor or blender o do this.
   • Mix all the ingredients together well.
   • Press the mix it firmly down into the slice tin and bake for 25-30 minutes or until cooked.
   • Cover the slice halfway through the cooking time with some baking paper so it doesn’t burn on top.
   • Cool on a wire rack before slicing with a bread knife into bars.
   • These can be kept in the fridge or frozen.
2. Crunchy Nut BarsIngredients
   • 1/2 cup raw Macadamia nuts (whole or halves)
   • ½ cup raw almonds
   • 1/3 cup raw cashews
   • ¼ cup raw hazelnuts
   • 1/3 cup raw Sunflower seeds
   • 1/4 cup raw pumpkin seeds
   • 1/4 cup chopped dates
   • 1 tablespoon of flaxseeds
   • 1/2 cup honey
   • 1/2 teaspoon vanilla extract
   • pinch of salt

   Method

   • Preheat oven to 180 degrees Celsius and line a rectangle loaf dish with baking paper.
   • Place all of the seeds on a baking tray and cook for approx. 10 minutes or until the nuts start to go very slightly golden.
   • In a small saucepan place the honey, vanilla and pinch of salt over medium heat and heat until until melted and mixed
   • Immediately mix the nuts and dates into the honey mixture and pour into the lined loaf tin on top of the seeds.
   • With your hands press mixture down gently to flatten. Place in the fridge for 30min-1hr or until cool.
   • Use a serrated knife to cut into bars or squares.
3. Oaty Muesli SliceIngredients
   • 2.5 cups rolled oats
   • 1/4 cup almond meal
   • 1/4 cup spelt flour
   • 1/3 cup toasted almonds
   • ¼ cup toasted hazelnuts
   • 1/3 cup almond butter (or any natural nut butter)
   • 4tbsp coconut oil
   • 4 tbsp decicated coconut
   • 2 tbsp of manuka honey
   • 2 tbsp white sesame seeds
   • 2 tbsp sunflower seeds
   • 1/2 cup sultanas
   • ¼ cup dried cranberries
   • ¼ cup chopped up dried apricots
   • 1 tsp cinnamon
   • sprinkle of nutmeg
   • pinch of salt

   Method

   • Preheat oven at 120 degrees celcius
   • Line a slice tray with baking paper
   • In a large mixing bowl combine all dry ingredients.
   • in a small saucepan over a medium heat melt together almond butter, honey and coconut oil
   • Mix melted ingredients with dry ingredients
   • press mixture into the lined tray
   • Bake at 120C for 25 minutes.
   • Let them cool in the fridge until completely cold and hard – so that they don’t break apart when you cut them
   • Cut them into bars and store in the fridge.

4. No-bake Coco-Apricot Muesli Squares

Ingredients

• 1 cup rolled oats
• 1/2 cup of ground flaxseeds
• 1/4 cup sunflower seeds
• 3 Tbsp chia seeds
• 1/2 cup shredded coconut
• 1/2 cup cashews
• 3/4 cup of chopped up dried apricot
• ¼ cup of saltanas
• 1/4cup coconut oil
• ¼ cup of butter
• 2 Tbsp of raw honey
• Sprinkle of cinnamon

Method

• Prepare a slice tin lined with baking paper.
• Place all of the dry ingredients in food processor and pulse until ingredients are well mixed, but not too fine.  You could just blend the nuts slightly and not the rest of the ingredients if you prefer a chunkier muesli bar.
• Melt butter, coconut oil and honey slowly in medium saucepan.
• Add dry ingredients and mix until well combined.
• Remove from heat and allow to cool.
• Press into the lined tin. Using your hands, or the back of a large spoon to ensure the mix is spread evenly and firmly packed down.
• Store in fridge and slice when set after approx.. 30 minutes.
• Cut into squares and enjoy!

Please share photos of your creations and tag me on Instagram @dorotatruppnutritionist and/or on Facebook “Dorota Trupp – Everyday Holistic Nutrition”

Happy Snacking!