Back to School | Nut-Free Hemp Muesli Bars

 

Hey parents! How are you going? Surviving the school holidays? No. That's okay. We have a kid-friendly recipe for you so can take a 20 minute nap whilst your kids whip these up in the kitchen. Ha! If only! You are totally going to supervise, absolutely terrified of the mess they would create in the kitchen!

This recipe is also allergy friendly, free from nuts, dairy and eggs. And depending on your brand of oats, free from gluten! 

 

 Prep Time 20 minutes

 Cook Time 20 minutes

 Total Time 40 minutes

Ingredients

  • 1/2 c coconut oil
  • 1/3 c honey, or maple syrup
  • 1 1/2 c rolled oats
  • 1 c rice bubbles
  • 1/4 c sunflower seeds
  • 1/4 c pumpkin seeds
  • 1/4 c hulled hemp seeds
  • 1/3 c dried apricots chopped
  • 1/3 c coconut shredded
  • 1/3 c dried cranberries chopped
  • 1/4 t vanilla essence
  • Pinch of salt
  • 1/2 t cocoa nibs optional

Instructions

  1. Preheat the oven to 160c.
  2. In a small saucepan, heat the butter and honey, until just starting to bubble, then simmer for 2 minutes, without stirring.
  3. Take off the heat, and allow to cool. Once cooled add in vanilla essence and a pinch of salt, and stir through.
  4. Combine the rolled oats, rice bubbles, seeds, dried fruit and coconut in a large bowl.
  5. Pour over oil and syrup mixture, and mix together with a wooden spoon.
  6. Tip the muesli mix into a baking dish, lined with baking paper. Sprinkle over cocoa nibs if using. Lay another piece of baking paper on top and press the mixture tightly into the dish. Remove the top layer before baking.
  7. Bake in the preheated oven for around 20 minutes, or until mixture has just started to change colour. Don't overcook, or the muesli bars will become very crunchy.
  8. Cool completely before cutting into bars.

Recipe Notes

Store wrapped in baking paper in a sealed container. Muesli bars will last for up to a week, and unused bars can be frozen for up to a month.

You could also mix up the dried fruit for whatever you have on hand, like sultanas or apple - or leave them out all together!


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