Cereal bars… Healthy & Free From

Cereal bars… Healthy & Free From

Hello all! 🙂 Better late than not at all! 😛 🙂 Another week has flown past and I’ve had even less time to myself than I did previously! I will try to keep posting at least a couple of times a week over the next month but please be patient if I don’t manage that! Please keep liking and commenting and I will ‘eventually’ get round to reading everything! 🙂 Thank you! 🙂

The next five weeks will be a very challenging time… probably the most challenging time I have encountered since my chronic illnesses started! That said, now I know how to manage my health better I am hoping (& praying) that I will use my coping strategies to bounce back quickly 🙂 🙂 🙂 This recipe was created (as a break from all that was going on)! through trial and error (lots of tasting)! with several tweaks along the way 🙂 The result is a tasty cereal bar which is light, delicious and flavourful 🙂 YumYum! 

Gather

• 20g coconut oil
• 20g date syrup
• 12g maple syrup
• 1 teaspoon vanilla extract
• 60g porridge oats (GF if required)
• 10g puffed rice
• 10g desiccated coconut
• 5g flaked almonds
• —————————
• 50g (approximately 7) destoned dates chopped
• 30ml water
• 1 teaspoon carob powder
• 1/4 teaspoon cinnamon
• ——————————-
• optional toppings for sprinkling:
• sesame, desiccated coconut, flaked almonds

Prepare

1. Melt coconut oil, date and maple syrups with the vanilla in a saucepan. Cook stirring continuously for 5-10 minutes. The mixture will go a deep golden colour. Test to see if it is ready by putting a drop in a glass of cold water.
   

   Test to see if the mixture is sticky enough by dropping a small amount into cold water.

   If it floats and sticks together it is ready – you should be able to pick it up and it will be like toffee.

2. As soon as the syrup mixture is ready, stir in the oats, rice, coconut and almonds. Stir quickly until everything is coated evenly.
3. Tip into a lined tin and press down firmly and level the top (use a piece of greaseproof paper).
4. Bake at gas mark 4 for ten minutes.
5. While the base is cooking, put the dates in a pan with the water. Cook until you have a smooth paste, then stir in the carob and cinnamon.
6. Take the base out of the oven and carefully spread the date mixture thinly over the top.
   

   Put the date mixture on top of the cooked bars.

   

   Spread the date mixture out in a thin layer.
7. Sprinkle over toppings of choice (coconut, nuts, seeds).
   

   Sprinkle the toppings evenly over the bars and lightly press down to help them stick.
8. Leave to set for 5 minutes then carefully remove from the tin and cut into bars.
9. Allow to cool for a further 30 minutes then munch away!
10. Enjoy!

Serve & Store

• Fresh from the oven these are crispy and have a slight crunch.
• Store in an airtight container for up to 2 weeks.
• Pack in a lunchbox, a picnic or have as a snack when travelling.
• Eat as a healthy snack anytime! 🙂
  

  Tasty topped cereal bars – which one to try first!?

  

  Coconut topped cereal bars. YumYum!

  

  Sesame seeds give a delicious boost to these cereal bars.

  

  Try flaked almonds as a light nutty topping on these bars.