Tag Archives: bars

Chewy Fruit and Nut Muesli Bars

28 Feb

Chewy Fruit & Nut Muesli Bars

This is the next recipe in my Sweet & Healthy series. I used to buy muesli bars all the time, I took them to work and college to snack on in the afternoon, you know when you get that craving for something sweet. The companies that make these spend millions on packaging and marketing to make you believe that they are the healthy alternative and are actually good for you.

So no true.

Chewy Fruit & Nut Muesli Bars

Nearly all of them are packed with sugar and oil or butter so that any goodness you might be getting from the fruit, seeds and nuts is completely irrelevant. You might as well buy a toffee apple with a side order of candy floss.

Fruit & Nut Muesli Bars

Making your own is really quick and easy, you have complete control over what goes in them and you aren’t paying for fake organic looking packaging and advertising campaigns with sunny farms in them. If you don’t like raisins leave them out, prefer hazelnuts to almonds then put them in instead.

Chewy Fruit & Nut Muesli Bars

Chewy Fruit & Nut Muesli Bars Recipe

Makes 8-12 depending how you cut them. Vegan, Gluten-free

  • 1 large very ripe banana
  • 90 g (1 cup) oats (gf)
  • 5 Tbsp grated coconut
  • 1 tsp vanilla extract
  • 8 Tbsp (1/2 cup) flax meal
  • 1 Tbsp honey/agave syrup
  • 4 Tbsp oat milk (or your choice of milk)
  • 1/2 tsp cinnamon
  • 50 g (1/3 cup) raisins
  • 50 g (1/3 cup) sunflower seeds
  • 50 g (1/3 cup) dried cranberries
  • 50 g (1/3 cup) flaked almonds

Preheat the oven to 175C and line a baking sheet with baking paper brushed with a little oil.

Put the chopped banana, oats, coconut, vanilla, flaxmeal, cinnamon and honey in a food processor and pulse together slowly. Add the milk a tablespoon at a time until it comes together. Add in the rest of the ingredients and pulse together again. You can blend it really well or leave some bits chunky.

Tip the mixture out onto the lined baking sheet and shape it into a flat, even square about 1/2 cm thick with a spatula. It takes a bit of time & patience to make it even but they will be easier to cut into squares or rectangles later. Top with a few more flaked almonds and sunflower seeds and press them down a bit.

Bake for 11-13 minutes until the edges are just starting to brown. Cut into 12 squares or 8 rectangles while still warm. Leave to cool and store in an airtight container.

Chewy Fruit & Nut Muesli Bars

It is my first Healthy Baking with Chocolate Workshop this Saturday 2nd March 5pm-9m. We will be making and tasting:

Chocolate Butterfly Cupcakes with Chocolate Ganache Filling

Dark Chocolate & Orange Almond Torte

Chocolate, Date & Walnut Energy Truffles

Chocolate, Hazelnut & Date Caramel Tart with an Almond Crust

Wholemeal Chocolate Chunk & Hazelnut Cookies

All of these recipes use wholemeal spelt flour or ground almonds rather than processed flours. We use coconut oil or olive oil instead of butter and use honey, maple syrup or miel de cana instead of refined sugars.

Here’s a preview of the cookies. If you are lucky I might have time to share the recipe with you next week…

Vegan Wholemeal Chocolate Chunk & Hazelnut Cookies

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Chocolate, Fig, Almond and Rosewater “Brownies”

16 Jun

There are roses everywhere here at the moment. I am slightly obsessed and take photos every day as you may have noticed. I love all the different colours. I run past these roses most mornings with the dog. There is one particular garden that has loads of different varieties and the lady of the house takes great care of them. She must be so proud, they are all beautiful.

So all these roses made me start thinking about making something with rosewater. Just to celebrate the rose and so I would have an excuse to show a you all the pictures I have been taking.

Following on from the success of my Date, Walnut & Coconut Energy ” Truffles”, I wanted to make something similar using figs instead of dates. There are fig trees where we run too, the figs are not quite ripe yet but it it got me thinking about fig and rosewater together, a classic Arabian combination.

Rosewater is the flavouring in Turkish Delight. When I was little there was a chocolate bar called Fry’s Turkish Delight. It may still be out there, I don’t know. It had a very exotic advert and a bright pink metallic wrapper. Inside, the rose coloured Turkish Delight was coated in chocolate. At the time it seemed very mysterious and grown-up probably because my dad used to eat it all and not give me any (only joking dad)!

So I definitely wanted to use chocolate with the figs and rosewater.  I found a recipe for chocolate, cashew & almond energy bars  that I adapted to suit my requirements,very successfully indeed.

I am positive that my dad (my biggest fan) will approve. In fact I know he will be making them as soon as he can. The date, walnut and coconut energy truffles are now the “petit fours” of choice on all the best dining tables in Cape Town thanks to my dad. He has little production line going. People are requesting them.

I have to say that, in his version, rather than soaking the dates in water for an hour he soaks them in Frangelico or Amaretto. That could definitely be part of the reason for their popularity, it sounds amazing. So feel free to do that with the figs in this recipe too. I know of two food bloggers who will approve wholeheartedly of this little  “twist”. (Rufus & Caroline!)

These “brownies” are in fact, raw, vegan, gluten-free, refined sugar-free and totally delicious. Please don’t be suspicious of their virtue. They have all the chewy, stickiness of a brownie with none of the bad things. Never has healthy tasted so naughty. Dad, I think you’re going to need a bigger kitchen…!

Chocolate, Fig, Almond & Rosewater “Brownies”

makes about 16. Adapted from Sea Salt With Food

  • 300 gr (2 cups) dried figs, soaked in water (or Frangelico/Amaretto) for an hour
  • 250gr (2 cups) almonds (no skin), roughly chopped
  • 60 gr (1/2 cup) hazelnuts, roughly chopped
  • 75 gr (3/4 cup) pure unsweetened cocoa powder
  • a pinch of salt
  • 40 gr (1/2 cup) dessicated coconut
  • 2 tsp vanilla extract
  • 4-6 tbsp rose water 
  • cold water

Remove the figs from the soaking liquid after about an hour and put them in a food processor with the roughly chopped nuts, cocoa powder and a pinch of salt.

Process until it starts to come together then add the coconut, process again then add the vanilla extract and the rose water a tablespoon at a time. The amount of rosewater you add depends on how strong the flavour is so taste as you go and stop when you are happy with the flavour.If you need to add more liquid to get it to a sticky mouldable dough consistency add a tablespoon of water at a time.

Line a brownie pan or baking tin with baking paper and tip the dough mix in and press it out evenly with a rubber spatula. Put another piece of baking paper on top and use a book or ice cream tub to press it down and make it flat. I made mine about 1 cm thick but you can make them thicker if you like.

Put in the fridge for about an hour before cutting into about 16 pieces. Store in an airtight container in the fridge layered with baking paper.

Serve some after dinner with coffee as elegant petit fours or take them to work as an afternoon snack bar. Or do like my dad and take them as a gift for the host of a dinner party. They also keep really well in the fridge. If they should last that long…

Buen Provecho!

Lavender, Lemon and Honey Soft Oat Bars

9 Mar

We have a beautiful lavender on our roof terrace. I sometimes pick some to use as table settings. I wrap 3 or 4 stems with natural garden raffia and put it on a white serviette.

I store these in a draw with the serviettes so they always smell nice. After a while they do dry out, which isn’t a problem, but it got me thinking about cooking with lavender. When we had the restaurant we had a lamb dish on the menu with Lavender, Honey and Garlic. It always sold really well for an unusual dish.

I saw a recipe for Lavender and Lemon Pound Cake on Kitchen Operas which caught my eye. It looked beautiful and I have a huge bowl of lemons on my kitchen table. This was definitely the direction I wanted to go in but I didn’t feel like making a cake. The Washer Up likes to take sweet things to work to share with the others so when I saw a recipe for Honey Lavender Oatmeal Squares at The Bee & the Fruit in the Kitchen I decided to combine the lemon into that recipe and see how it turned out.

Lavender, Lemon & Honey Oat Bars

makes 9 – 12 mini bars/squares, vegetarian, sugar-free. Adapted from The Bee & The Fruit in the Kitchen & Tartelette

  • 75 gr wholemeal flour
  • 60 gr rolled oats
  • 50 gr almonds, chopped
  • 1 tsp dried lavender buds (make sure they are untreated)
  • 1 tbsp flax seeds (optional)
  • 1 egg
  • 55ml greek yogurt
  • 115 gr honey
  • the zest of 1 lemon (washed)
  • 1 tsp lemon juice
  • a few drops of almond extract (or 1 tsp vanilla extract)

Preheat oven to 180C and line a small baking tin with baking paper. Mix all the dry ingredients together in a large bowl. Whisk the wet ingredients together in a jug and pour into the dry ingredients. Mix together well with a wooden spoon. Tip the mixture into the lined baking tin and pat it down so it is even. Bake for 10 – 12 minutes until lightly golden and leave to cool on a wire rack before cutting into 9 or 12 mini bars.

As you can see there is no butter or sugar in this recipe. The sweetness comes from the honey which makes this a healthy, not overly sweet, treat. The lemon & lavender work really well together as a flavour and aroma combination making these perfect for a grab & go breakfast or a mid afternoon pick me up snack.


The Washer Up said he prefers his snacks with sugar in but the other guys weren’t complaining. It’s funny to think of a group of builders snacking on healthy Lavender & Lemon Oat Bars with their afternoon cup of tea………….

These oat bars are featured in a sweet treats round up hosted by Lisa at Sweet as Sugar Cookies. Just click on the Sweets for a Saturday badge above and have a look around at some of the most delicious sweet things posted this week.

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