Bars packed full of seeds, nuts and dried fruit are great in lunch boxes or to eat on the run.
HAZELNUT AND APRICOT BARS
Makes about 15
100g butter
45ml golden syrup
125ml soft brown sugar
375ml oats
3ml ground cinnamon
125ml desiccated coconut
80ml dried apricots, finely chopped
60ml sesame seeds
100g hazelnuts, toasted and chopped
Heat the oven to 160°C. Grease and line a square baking pan.
Melt the butter, syrup and sugar in a pot over medium heat, until the butter has melted.
Combine the rest of the ingredients in a bowl and pour the melted butter mixture over.
Mix well and firmly press the mixture into a greased and lined 18x27cm pan.
Bake for 30 to 40 minutes, remove and cool completely before cutting into slices.
Will keep for a week in an airtight container.
FRUITY PEANUT BUTTER BARS
Makes about 15
60ml slivered almonds
500ml rolled oats
60ml toasted sesame seeds
60ml dried cranberries
60ml currants
60ml dried apricots
125ml water
125ml muesli
125ml honey
250ml peanut butter
5ml vanilla extract
Preheat oven to 180°C.
Place the almonds and oats on a baking tray and toast until golden, about 10-15 minutes.
Remove and combine with the toasted sesame seeds. Set aside.
Meanwhile, combine the cranberries, currants and apricots in a food processor. Pulse until finely chopped, but not a paste. Add to the oats mixture.
In a pot, bring the water to a boil, add the muesli, stir thoroughly and remove from the heat. Allow to stand for two minutes.
Add the honey and peanut butter and return to the heat, stirring frequently until warmed through and well combined.
Add to the oats mixture and stir thoroughly to combine well.
Firmly press the mixture into a greased and lined 18x27cm pan.
Use a large metal spoon to flatten the surface. Refrigerate until set. Cut into bars.
MIXED SEED AND CRANBERRY BARS
Makes about 20
385g tin of condensed milk
500ml oats
160ml desiccated coconut
125ml dried cranberries, chopped
100ml pumpkin seeds
100ml sunflower seeds
50ml sesame seeds
125ml unsalted peanuts, toasted, chopped
Preheat oven to 160°C. Grease and line a 23x33cm baking tin.
Warm the condensed milk in a pot.
Meanwhile, mix together all the other ingredients and then add the warmed condensed milk. Mix well until combined.
Spread the mixture into the prepared tin and press down firmly. Bake for 30 to 40 minutes, until golden brown.
Remove from the oven and allow to cool completely before cutting into squares.
DATE AND RAISIN BREAKFAST BARS
Makes about 15
250ml oats
160ml blanched almonds, toasted and chopped
500ml puffed brown rice cereal
125ml raisins
3ml ground cinnamon
2ml salt
250g dried dates, pitted, chopped
125ml water
125ml almond butter
In a large mixing bowl, combine the oats, almonds, brown rice cereal, raisins, cinnamon and salt.
In a saucepan, add the dates and water. Simmer over low heat until the dates begin to break down, about 5 minutes.
Stir in the almond butter and mix until combined.
Remove from the heat and pour over the dry ingredients. Stir well to combine thoroughly.
Firmly press the mixture into a greased and lined 18x27cm pan and refrigerate until set. Cut into bars.
The bars are quite soft but firm up on standing.
NOTE: Almond butter is available at Woolworths and Dis-Chem pharmacies and health stores. If not available, it can be replaced with peanut butter.
Puffed brown rice is available from health stores.
CHIA, DATE AND CASHEW MUESLI BARS
Makes about 15
375ml oats
125ml desiccated coconut
60ml pumpkin seeds
30ml chia seeds
5ml ground cinnamon
180ml dried pitted dates, finely chopped
125ml raw cashews, roughly chopped
60ml coconut oil
30ml brown sugar
125ml honey
5ml vanilla extract
1 egg, lightly beaten
Preheat oven to 160°C.
In a large bowl, combine the oats, desiccated coconut, pumpkin seeds, chia seeds, cinnamon, dates and cashews.
Place the oil, sugar, honey and vanilla in a medium-sized saucepan. Cook, stirring, over a medium heat until the sugar has dissolved and ingredients are well combined.
Add to the dry ingredients and stir to combine.
Add the beaten egg and mix well.
Firmly press the mixture into a greased and lined 18 x 27cm pan.
Bake for 30 to 40 minutes, or until golden brown.
Set aside to cool completely in the tin before removing and cutting into bars.
Angela Day, The Star