Recipe thanks to wellnourished.com.au
Protein rich power bars like these are a great school lunchbox snack for you to whip up for, or with, the kids. Try this super simple, no-bake and chocolatey good recipe this week! A great treat to keep on hand for sweet loving teens (or little kids).
Servings: 12
Ingredients
- 150 g coconut oil or butter, melted
- 220 g rice malt syrup or raw honey (⅔ cup)
- 30 g cacao powder (¼ cup)
- 1 tsp ground cinnamon
- 130 g rolled oats or quinoa or half oats, half rolled quinoa – see below for gluten and grain-free
- 230 g raw nuts 1½ cups approx. of your choice of raw nuts and/or seeds (I used walnuts, hazelnuts, almonds, sunflower seeds)
- 1 ¼ tbsp chia seeds or flax seeds preferably ground
- 80 g desiccated coconut or shredded (1 cup)
Instructions
- In a small pot, combine the butter, sweetener, cacao and cinnamon over a low heat, stirring until combined (a few minutes).
- For a tastier slice, toast the oats, nuts, seeds and coconut in a large pan over a low heat for 5-10 minutes, stirring often (the coconut will colour). Or if you’d prefer, simply combine the dried ingredients raw.
- Allow to cool a little (if you’ve chosen to toast) and then pulse (quickly) in your food processor a couple of times to chop the nuts a little.
- Add the wet ingredients and mix together until well combined.
- Use a big wet serving spoon to press firmly into a small slice tin lined with baking paper.
- Place in the freezer for 10 minutes to set.
- Once set, remove from the tin and cut into squares.
Thermomix Method
- Melt your butter: 1 minute, speed 4, temp. 90. Add the sweetener, cacao and cinnamon and mix 1 minute, speed 4, temp. 90.
- Add the dried mix. Mix 10 seconds, speed 4. Then process by using the turbo button to pulse a couple of times until the nuts are roughly chopped (to your preferred consistency).
- Follow from step 5 above.
Notes
Store
Store in an airtight container in the freezer for up to 3 months. They will fall apart if not kept cool (especially the dairy-free version) so serve or pack from frozen and keep in a container with an icepack if storing out of the fridge.Variations
Dairy-free and Vegan To make these snacks dairy free and vegan switch out the butter for coconut oil. Gluten and grain-free Replace the oats with quinoa flakes and/ or millet. Low-fructose Choose the rice malt syrup instead of honey. Nut-free Bulk out the slice using only seeds. Tried this recipe?Let us know how it was!
Georgia’s website, Well Nourished, is full of delicious, wholefood recipes, blog articles around health and wellness so much more.
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About the Author: Georgia Harding
Georgia Harding is a Naturopath (20+ yrs exp.) author, mother and passionate health educator. On her website (Well Nourished) she shares fad-free health advice and intolerance/allergy friendly recipes to inspire people to live happy, healthy lives and create delicious food memories. Georgia is committed to supporting the health of this generation and especially loves to help parents feed their children ‘well’. She endeavours to simplify nutrition and make cooking nourishing meals achievable for everyone.
