Healthy Nut Bars

15 ingredients
8 steps

Ingredients

  • 1 cup puffed rice cereal or 1 cup rolled oats
  • 1/2 cup sesame seeds
  • 1/2 cup shredded coconut or 1/2 cup flaked coconut, toasted
  • 1/2 cup toasted hazelnuts
  • 1/2 cup dried apricot, diced
  • 1/2 cup dried figs or 1/2 cup dates, diced
  • 1/2 cup slivered almonds, toasted
  • 1/2 cup pepitas, toasted
  • 1/3 - 1/2 cup LSA (sunflower seed, almonds and ground linseed mixture)
  • 1 cup golden syrup
  • 1/2 cup honey
  • 1/2 cup tahini (optional)
  • Chocolate dip
  • 200 g 80% couverture dark chocolate, grated into smaller pieces
  • 400 g 80% couverture dark chocolate

Directions

  1. 1
    Lightly warm all the ingredients.
  2. 2
    Mix all other ingredients together in a bowl except the honey, golden syrup, tahini and the LSA.
  3. 3
    Add the honey, syrup, tahini and mix well together.
  4. 4
    Add 1/3 cup of the LSA and as much more to 1/2 cup as required to bind the mixture together then spread onto a tray lined with baking paper.
  5. 5
    Spread evenly and allow to set (20 mins in the fridge should do it). Warming the honey/golden syrup a little enables them to combine more easily and the LSA helps to bind the mixture.
  6. 6
    Cut into bars and eat just as they are or coat in chocolate.
  7. 7
    Chocolate dip: Melt 400g chocolate in a bowl over a water bath until the temperature of the chocolate mass is 43C, remove from water bath & fold in the 200g grated chocolate which should lower temp to 35C as it melts. The chocolate is now tempered and ready to use.(There is a 2-3 degree C window of variation working with chocolate.).
  8. 8
    ***If your palate is more savoury try 3/4 cup tahini & 3/4 cup of honey & omit the golden syrup.

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