A tasty and nutritious mid morning snack which well and truly satisfies the mid morning craving for something filling and a little bit sweet. These muesli bars are very high in fibre and healthy fats (Nuts are high in Omega-3 fats). Much like eating a handful of nuts and fruit – only crunchy, and soooo much more delicious! In comparison to shop bought muesli bars, these are low in sugar, and much more protein dense because of the high nut content. After cooking, leave them to set till they crunch up a little, and then wrap individually and freeze for lunches, or wrap in individual paper/ foil wraps and store in an airtight tin in a cool place for up to a week.
Ingredients
- 2 cups rolled oats
- 1/4 cup wheat germ
- 1/4 cup ground linseed
- 2 teaspoons cinnamon
- 2 cups stoneground flour
- 1/2 cup sultanas
- 200g frozen cherries, chopped
- 2 cups mixed chopped nuts (such as pecans, pistaccio, almond, hazelnut, sunflower seeds, pepitas – pumpkin seeds, or whatever you like best)
- pinch salt – about 1/8 teaspoon
- 1/3 cup maple syrup or 1/4 cup hermesetas/ other sweetener of your choice
- 1/2 cup olive oil
- 2 teaspoons vanilla extract, or seeds of one vanilla bean
- 2 eggs
Method:
- Mix all together
- Press into a greased tray
- Bake at 180 degrees for 20 minutes
- Cool for ten minutes then cut into squares
- For a slightly sweeter variety, melt 100g 70-80% cocoa chocolate and drizzle over
- Allow to cool for a further 20-30 minutes before wrapping for storage (see above)
These look and sound wonderful but what in the world are sultanas?
Here in Australia we call raisins made with seedless white grapes “sultanas”. They are small raisins, but not as small as currants which are different again. Raisins of any sort would be fine, but better to choose ones which have no added vegetable oil or sugar (check the back of the packet). I hope you enjoy this recipe – it tastes and smells as good as it looks and sounds!!
I think they may be called raisins in the US. They're dried white sultana grapes, seedless; the kind that come in tiny packets for little children's snacks. The recipe does sound delicious. can't wait to try it.
Thanks Ngaire – hope you enjoy it! Let me know how you go.. one thing I forgot to mention in the post – you can omit the cherries and replace with the same amount of any sort of fresh berries, or also apples or pears. If you leave the fruit out they are crunchier, but also less sweet…
Hi, please let me know what I can use as a substitute for stoneground flour. I am not able to find it where I am. Thanks. I love your site.