© No Packet November® 2017  |  Founded by Kate Coleman - Tasting Fitness  |  Website by Techno Bird

November 29, 2019

November 24, 2019

November 22, 2019

November 19, 2019

November 15, 2019

November 14, 2019

Please reload

Recent Posts

20 Small Tips With Big Results For Your Family

October 25, 2017

1/1
Please reload

Featured Posts

Healthy Chocolate Caramel Muesli Bar

November 25, 2019

 

Thanks to Georgia Harding from Well Nourished for this delicious muesli bar recipe.  Georgia has an abundance of tasty recipes so be sure to check out her website, Well Nourished.

 

PREP 15 MINUTES

COOK 20 MINUTES

TOTAL 35 MINUTES

SERVES: 18 SLICES

 

A sweet, sticky muesli bar that freezes really well for a quick, easy to pack lunchbox snack.

 

Ingredients
Base / crumble
  • 125 g butter -cubed

  • 170 g rice malt syrup, honey or maple syrup (½ cup)

  • ½ tsp bicarbonate of soda

  • 120 g mixed seeds (1 cup approx.) I used sunflower seeds and pepitas

  • 120 g wholemeal spelt flour (1 cup)

  • 200 g rolled oats (2 cups) or quinoa flakes (or a mixture)

  • 30 g cacao (4 tbs approx.) unsweetened Dutch process or raw

Caramel
  • 115 g rice malt syrup, honey or maple syrup (⅓ cup)

  • 120 ml coconut milk (½ cup) preferably full-fat, I use Ayam brand

  • Pinch sea salt

Method
  • Pre-heat the oven to 180℃ / 350℉.

  • Begin with the caramel.

  • In a small pot mix the sweetener, coconut milk and sea salt and bring to a bubbling simmer. Simmer rapidly (it looks a bit foamy on top) for about 10 + minutes or until the caramel starts to thicken. Remove from the heat and allow to cool (it will further thicken as it cools).

  • Whilst the caramel cooks/cools, make the slice.

  • In a small pot melt the butter and sweetener, mixing to combine. Add the bicarb and stir well.

  • Place the seeds in a food processor and grind into a meal. Add the flour, oats (or quinoa flakes) and cacao and mix until well combined.

  • Add the butter/ sweetener mix and process to combine. The mixture should come together into a coarse dough.

  • Line a small tin (27cm x 18cm) with baking paper. Press ⅔ of the mixture into the base of the tin and press very down firmly with wet hands. I like to make sure the outer edges sit a little higher than the middle so I get an even coverage without the caramel making its way down the sides. 

  • Top with the caramel. It is not a thick layer as a traditional slice would be, rather a randomly gooey, thin layer. More caramel means a lot of sugar which is why I've kept it minimal. 

  • Crumble the remaining dough over the caramel pressing lightly.

  • Bake for approximately 20 minutes or until just golden brown.

  • Allow to cool in the pan, refrigerate until firm and then cut into slices (chilling it allows for it to be sliced without crumbling).

Thermomix Method
    Caramel
    • Heat the sweetener, coconut milk and sea salt, 10-15 minutes, temp varoma, speed 3 (cap ajar or off so the steam can escape) or until it thickens (this can vary a bit). You can set this aside to cool and use the bowls without washing it. 

    Base
    • Grind your seeds and set aside. No need to rinse the bowl.

    • Melt the butter and sweetener 1 minute, temp 90, speed 3 or until melted and combined. Add the bicarb and mix 5 seconds speed 3. 

    • Add the rest of the base ingredients and the butter/sweetener and mix 15 seconds, speed 4. You may need to scrape the sides a few times to fully combine.

    • Assemble as above.

    Store
    • Airtight in the fridge or freezer. You can pack in school lunch boxes from frozen.

    Variations
     
    Gluten-free

    Substitute the spelt for gluten-free flour and the oats with quinoa flakes (rolled quinoa).

    Dairy-free

    Substitute the butter with coconut oil.

    Vegan

    Chose rice malt or maple syrup as your sweetener. Substitute the butter with coconut oil.

    Nutty

    The seeds can be substituted with any nuts. I love this with chopped hazelnuts or pecans or walnuts.

    Coconut-free

    Replace the coconut milk in the caramel with regular cream. 

     

    After more healthy lunchbox inspiration

    My best selling ebook The Well Nourished Lunchbox has you covered and is choc-a-block full of healthy lunchbox inspiration - and not just sweet but heaps of savoury crackers, sandwich-free lunch recipes and so much more. In fact, it's 150 pages of goodness!

    Share on Facebook
    Share on Twitter
    Please reload

    Follow Us
    Please reload

    Search By Tags
    Please reload

    Archive
    • Facebook Basic Square
    • Twitter Basic Square
    • Google+ Basic Square