Muesli bars are a happy past time from the good old school days. As a child, I remember my translucent pink lunch box filled to the brim with packets, most noteworthy of all was the muesli bar. My mum did her best to feed us a real food diet at home, but school was a different story all together. Parents were under the impression back then that kids needed readily available energy from carbohydrate-rich and calorie-dense foods, hence the traditional muesli bar... (packed full of sugar and refined carbohydrates).
A great thing about these alternative muesli bars is the fresh way they leave you feeling. My husband ate them for a straight week as his work-day snack and commented that his energy levels were sustained and consistent throughout his day, instead of experiencing any 'lows.' The nuts and fiber content make them an ideal filling snack, which is great if you are trying to avoid reaching for a chocolate bar at the "3pm low." They are also a great alternative for your post work-out meal, and children will love them in their lunch boxes - just wrap them pretty and perhaps tie a bow around them.
In an attempt to "re-do" the muesli bar I questioned my husband about his favourite fruits and nuts and derived a bar that compiled all these things. You can of course swap out any nuts and seeds you like. If you prefer to use a certain sweetener, or none at all, that would be find as well. The fruit is necessary however in order for the mixture to stick together.Perhaps use this recipe in the New Year when school and work start back.Have a happy Christmas friends and family!!
The 'Real Food' Muesli Bar
Makes 12 bars
For the Bar
- 6 dates, soaked
- 1/4 cup sultanas, soaked
- 2 Tbsp honey
- 6 Tbsp coconut oil, melted
- 1/4 tsp vanilla essence
- 1 cup dessicated coconut
- 1/2 cup walnuts
- 1/2 cup almonds
- 1/2 cup sunflower seeds
- 1/2 cup pumpkin seeds
- 1/4 cup almond flour
- 1 Tbsp flax seed, ground
- 1 Tbsp chia seed
- pinch salt
For the Topping
- 2 Tbsp coconut oil
- 2 Tbsp cacao powder/cocoa powder
- 1 tsp pure maple syrup
For the Bar
In a food processor blitz together the dates, sultanas, honey, coconut oil, and vanilla essence until sticky but still slightly coarse. Scrap down the sides.
Add all other ingredients and blits until a coarse dough forms.
Pour the mixture onto a lined baking pan (20cm x 24cm). Using another piece of baking paper, press down the mixture in the pan to ensure the mixture is tightly packed.
Place in the fridge for around 20 - 30 mintues before adding the topping.
For the Topping
In a small saucepan melt together the coconut oil and maple.
Whisk in the cacao powder until smooth.
You may need to let the mixture cool in the fridge for a few minutes until it is slightly thicker.
Drizzle over the slice and refridgerate until set.
Cut the slice into bars 5cm x 8cm.
Place bars in a container and store in the fridge for up to three weeks. They can also be frozen for up to two months.
"Feed, Nourish, Value Yourself"