The adjustable snack bar

April 4, 2014 at 9:17 am 2 comments

paleo muesli bar

I seem to be having trouble finding something that everyone can eat. We have coeliac friends, dairy free friends, egg free friends, the kids and I are vego, and now that boy #2 is at kindy, we also have to be mindful about nuts. There is also a general trend in the local child raising community towards low sugar, or low GI, less grain, whole food, additive free, and made with superfoods (preferably by Norwegian virgins wearing cloth-of-gold and singing harmonics under the light of the new moon ;). This can make finding a shareable food quite a challenge!

However I may have found it. Well, minus the Norwegian virgins. Though I’m sure they could make these bars too if they want to..

The trick is using mucilaginous seeds to bind the whole thing together. This way you don’t need to use half your body weight in honey to make them hold together. Plus you get the added nutritional smugness of using chia and linseed. These two seeds, along with basil seeds (also occasionally called mangluck seeds, which I mention purely because I think it’s such a fun word to say..) absorb many times their own weight in water and produce the nice binding gel.

This recipe is extremely adaptable, you can experiment widely with ratios and flavours depending how sweet you (or the kids) like things, what fruit, seeds or nuts you prefer, or what you happen to have in the cupboard on that particular day. However to give you something to start with, here is a basic recipe.

Ingredients

  • 50g whole linseed
  • 50g chia seed
  • 1T soy sauce
  • 1T honey (or skip this to go vegan, and use a little stevia, or more fruit for the sweetness)
  • 1T cinnamon* or cacao (or both!)
  • 2c water, mixed with the above and then add
  • 650g of mixed seeds, nuts and dried fruit, in this case sunflower, pepita, sultana and cranberry (I use about 2:1 seeds to fruit, you’d drop the fruit ratio down to make this more paleo friendly, and you could substitute the oats for more nuts/seeds too in that case.) Crystalised ginger is a nicely zingy addition.
  • 100g rolled oats, oat bran, or quinoa flakes if going gluten free

IMG_3846IMG_3851

Currently I pile this into the biggest cake tin I own and bake it for an hour at 160, then cool it on a rack before cutting to help it dry out. If I was less lazy I’d spread it thinner over several trays, or put it in a dehydrator (if I had one..)

I’m keen to try this out as a savoury snack too, swapping the fruit for almonds and using more seasoning – soy, smoked paprika, maybe some chilli.

Or to load it up with choc chips.

The variations are endless really! Have fun!

*Interestingly cinnamon has a host of nutritional and medicinal benefits, as well as being anti microbial, anti fungal (particularly effective against candida!) doing good things for blood sugar and cholesterol levels. I sneak it into everything now!

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Entry filed under: Food. Tags: , , , , , , , , .

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2 Comments Add your own

  • 1. Robyn Handreck  |  April 23, 2014 at 11:32 pm

    Hi Nim
    Why so much soy sauce in the snack bar? Doesn’t it make it extremely salty?

    Reply
    • 2. littlehouseonthehill  |  April 23, 2014 at 11:44 pm

      Hi Robyn.
      It’s not essential, I just find it gives it a bit more zing.

      Reply

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