I love the versatility of muesli bars but loathe the commercial ones in the supermarket, which contain damaged ‘trans’ fats and are often loaded with sugar, both of which will only increase inflammation in our body.
So here is one I have just made from Dr Libby’s Real Food Kitchen recipe book, which stores nicely in freezer.
I get a couple out for breakfast and it sets me up for the day or else one as a mid afternoon protein rich snack is yummy.
Muesli Bars- ingredients
Muesli Bars- mixing coconut and coconut oil
Muesli Bars- adding all ingredients together
Muesli Bars – pulsing the ingredients together
Muesli Bars- pressing the mixture into a lined tray
Muesli Bars- ready to eat
Ingredients -makes about 12 muesli bars
- 2 1/2 cups coconut- I use dessicated coconut
- 2 tablespoons coconut oil
- ½ cup sunflower seeds
- ½ cup linseed (also called flaxseed)
- 6 dried figs or apricots chopped (replace with 2 dessertspoons of raisins for Low FODMAP diet)
- ½ cup currants
- 1 teaspoon ground cinnamon
- 4 tablespoons tahini (sesame seed paste)
- 4 tablespoons honey (replace with maple syrup for Low FODMAP diet)
- pinch of salt
- 4 tablespoons pysllium husks (from a health store or sometimes in the baking section of supermarket near the flour)
- 2 tablespoons water
n.b To make them Low FODMAP, replace figs with raisins or cranberries and replace the honey with maple syrup.
Method
- Put the coconut and coconut oil in a food processor and mix together for about 30 seconds.
- Then add the remaining ingredients and pulse in the food processor until combined.
- Line a rectangular dish with baking paper. (It’s healthier to use non waxed paper). About 20cm x 10 cm is a good size and this makes the bars about 2 cm deep.
- Spread the mixture in the dish and press down firmly.
- Slice into about 12 bars.
- Store in the freezer and remove as needed. They can be eaten from the freezer or leave for about 30 minutes and they are really good to eat.
This looks delicious – I can’t wait to try them out!
Hi there, these bars look gluten free too, can’t wait to try them 🙂
Hi Virginia, yes totally gluten free so extra wonderful!
Hi there. What is FODMAP?
Hi Denise, Great question. FODMAP is an acronym for foods that are very fermentable in our digestive tract. It means they’re likely to create a lot of gas, bloating and sometimes painful bowel cramps in many people with a sensitive bowel, such as IBS. FODMAP rich foods include most onion, garlic, various fruit and vegetables, most legumes and some grains. Here is a link to some good info on them http://www.med.monash.edu/cecs/gastro/fodmap/low-high.html
Thanks Clarice. I have just made these and the Tahini Balls. Wondering if you could use peanut butter instead of the tahini paste?
Hi Johanna, yes a great idea if you like to switch the tahini for a nut butter for a variation. I love Pics peanut butter, all natural, Yum!
I have also substituted the tahini for Ceres ABC spread – organic almond, brazil and cashew nut butter – really yummy and a nice alternative to peanut butter 😉
That’s a great idea. I haven’t tried the spread but it sounds good and a nice mix of nuts.
I made these and they are yummy! Just wondering if you could give me some indication of calories so I can add them to MyFitnessPal as I am trying to track everything I eat!
Great that you like them Annemarie. Hmm sorry I’m not sure the calorie content of them. Can you put a recipe into Myfitnesspal? Maybe there is another online calculator that does it. Will let you know if I come across one.
Any idea what I could replace the dessicated coconut with for someone who is intolerant to it?
I can replace the oil okay.
Hi so sorry I missed your comment earlier. I would add more of the other nuts or you could add pumpkin or sunflower seeds depending on your preference.
Thanks. Yes, someone else suggested sunflower seeds. 🙂