No Bake Healthy Snack Bars

Caroline McGrath

These are a staple in my house. They are full of protein, essential fats and low in sugar, and will keep you going. I like them for breakfast or if I need a quick bite between meals. They are a perfect gluten and dairy free snack tobring along when you are on the move.

They are so versatile you can put your own spin on them by adding whatever nuts, seeds or dried fruit you like. I have made these with dark choc chips which is a great way to get my son to eat them. 😉 I’ve also made them without any fruit or chocolate chips, but instead with raw cacao powder added to the liquid blend for an extra hit of minerals, vitamins and antioxidants. As raw cacao is bitter, use it to taste by balancing it with the sweetener, preferably rice malt syrup as it is fructose free.

For those with nut allergy and schools that have a no nut policy, just use any blend of seeds instead of nuts and tahini paste instead of nut butter.  You can also crumble this into a bowl and add milk for a gluten free granola cereal.

RECIPE

3 cups of mixed nuts and seeds, or just seeds if no nuts. (I use a mix of almonds, cashews, pumpkin seeds, chia seeds, sunflower seeds, sesame seeds, flaxseed/linseed, all whole not ground!)

1 cup of unsweetened shredded coconut

1 cup of raisins/sultanas/dried cranberries; or one cup of dairy free/dark choc chips

¼ cup coconut oil

½ cup of almond/cashew nut butter; Or ½ cup tahini – sesame seed paste (nut free)

1/3 cup of Rice malt syrup (fructose free)/maple syrup/raw honey

¼ tsp vanilla extract

½ tsp of pink Himalayan salt

1 or 2 teaspoons of cinnamon powder to taste. (I used ginger by accident once, and they tasted quite festive, perfect for Christmas!)

DIRECTIONS

Mix your 3 cups of nuts and or seeds in a bowl to combine. Scoop out one cupful and blend on high until it mostly forms a powder or flour, leaving in a few chunky bits.

Scoop out another cupful onto a chopping board and chop these for a mix of textures. Add all back to the bowl and stir.Add the coconut flakes, and the dried fruit and stir.

In a small saucepan on a low heat, gently melt the coconut oil, nut butter or tahini and sweetener together stirring to blend. Add vanilla extract, the pinch of salt and cinnamon powder to taste.

If using raw cacao, only stir it in a spoonful at a time and taste to see if you need more sweetener. Allow the liquid mix to cool before adding it into the dry mix.   Stir the lot to combine.

If using the choc chips version, add these last. Once all is combined, pour into a glass dish, and press it all down with the back of a spoon, until it looks solid and even. Put the lid/cover on and allow it to set in the fridge for about a couple of hours before cutting into bars

Hope you enjoy, let us know in the comments below and feel free to share the recipe with family and friends.

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