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These are a great option for lunch boxes or an after school snack as they provide an instant energy boost and as they are packed with blood-sugar balancing protein from the nuts and seed, fibre and a useful energy boost from the dried fruit. As they do not contain any refined sugar eating these will help to avoid the energy slump that comes from so many treats.

 

As well as being high in protein, the nuts and seeds are rich in beneficial fats, important for brain and skin health. Roasting them really brings out their flavour.  The dried fruit brings plenty of natural sweetness and is also full of fibre to help support healthy digestion.

 

Granola Bar

 

Makes approx 20 bars

 

Ingredients

 

60g hazelnuts

60g almonds

40g sunflower seeds

40g sesame seeds

40g pumpkin seeds

80g dried apricot

80g dried figs

120g oats

120g smooth peanut butter

120g honey

120g pitted dates

30 ml (2 tbsp) water

 

Method

 

Pre heat the oven to 200C. ARE THESE COOKED IN THE OVEN OR SET IN THE FRIDGE?

 

Firstly place your dates into a small bowl and cover with the water. Place in the microwave for 1 minute to soften. (If you don't have a microwave you can do this in a saucepan). Then puree the dates with a hand blender or using the back of a wooden spoon to squash down to a paste.

 

Place your nuts and seeds in a bowl or plastic food bag and bash with a rolling pin to break them down slightly. Mix in your oats and then pour this all into a roasting tin and roast for 10-15 minutes until the nuts have browned and the oats lightly toasted. Chop up your figs and apricots.

 

In a saucepan add your honey, peanut butter and dates and stir all together until a soft paste. Mix everything together.

 

Turn out into a roasting tray lined with non stick baking parchment until a few centimetres deep and place in the fridge to firm up.

 

Cut into small squares and enjoy.

When a recipe calls for toasted nuts try to do extra and keep them for another time. They can be used to jazz up food with their delicious crunchy texture and provide a fantastic protein boost. For example, sprinkle roasted almond flakes over a curry, add creamy cashew nuts to a stir-fry or pine nuts tossed over a cake.
Alternatively you can buy great pre-roasted nut and seed mixes (opt for the unsalted varieties) from most supermarkets which can transform a salad or blanched greens.
Don't underestimate how much children like seeds and nuts. They love the crunchy texture and make a great snack to have on the go. 
Looking for more ideas?

 

We've got lots of sweet treat ideas including Healthy Cupcakes and No Sugar Flapjacks.

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