No Bake Nut free Spice Muesli Bars
What better way to enjoy a snack than to make it yourself and knowing it will only take a few steps. These No Bake, Nut free, Dairy free, Refined Sugar free Bars are the best to have with your morning coffee, afternoon tea or as part of your lunchbox for the perfect on the go healthy snack.
Now I’ve been meaning to create an easy muesli bar recipe but wanted to make sure there were no nuts in them to make them school box friendly and of course as always refined sugar free. I discovered @gfoats (not sponsored) but please note by Australian regulations they are not gluten free though wheat free. You will need to do an oats test if you are a coeliac.
Will they taste good?
So how do they taste? These muesli bars taste so much better than the boxed ones that are full of ingredients you can't pronounce and have an average of 24g of sugar. The lack of sugar in my bars does not meet lack of taste or sweetness. The sweet cranberries, sultanas and honey give the bars just enough sweetness to please even the most pickiest of sweet eaters. And the texture is chewy, soft and creamy thanks to the oats and tahini but if you're like me, you'll leave them in the fridge (or as I do in the freezer) and enjoy them a little on the harder side. If your like me and you love your treats cold (eg. chocolate) then trust me and leave them stored in the freezer.
So how do I make these Muesli Bars?
Add all the dry ingredients together along with the essential oils (unless you prefer to use the ground spices). Once they are combined add the honey and tahini to a pot and stir them over a low heat until they are combined. Do not allow it to start boiling. The final steps are simple: combine well the dry ingredients with the wet ingredients and then pour them into a lined tin. Press the ingredients down with the back of a spatular until it is pressed firmly into place. Freeze for an hour or refrigerate for 3 hours, until the bars have firmed up. Once ready cut into 16 pieces by cutting the block once down the centre and then cutting it into strips.
How do I store these muesli bars?
Make sure you store them in the fridge to prevent them from being too sticky. This way they stay firm and can be kept for up to 3 weeks.
Can I substitute any ingredients?
Instead of honey you can use maple syrup, brown rice syrup or agave syrup.
Instead of Tahini you can use sunflower seed butter though have not tried this.
Why did you use essential oils?
I actually am a qualified Aromatherapist and have been using essential oils in cooking and medicinally for over 10 years. It is REALLY important to make sure if you do use essential oils that they are 100% natural and not fragrant. You can find them at your local Pharmacy or a brand I trust is Young Living.
Admittedly, the ingestion of essential oils is a hot topic with much controversy. What, if any, oils can be ingested and how do we do it? There are plenty of opinions out there, but past precedent alone tells us that cooking with essential oils is nothing new.
Essential oils and extracts have been used as flavoring agents for years. It’s just too easy to add a drop or two of an intensely flavoured oil (eg. ginger) in place of time consuming ingredients with much more volume.
In addition to flavour, cooking with essential oils are regularly tested by researchers for their potential to improve food safety. The theory is that antimicrobial oils may be able to minimize food borne illness if manufacturers added it to packaging.
So the idea of cooking with essential oils or incorporating them into our kitchen process is nothing new. The important thing is to do it safely, appreciating the differences between a whole herb or spice and its essential oil.
What can I use in place of the essential oils?
In place of the oils you can use ground spices. In the recipe is all the information you need. So let's begin!
2.5 cups organic wheat free oats
3/4 cup tahini
1/2 cup honey
1/2 cup sultanas
1/4 cup cranberries
1/4 cup pepita seeds
12 drops orange essential oil OR zest of 2 oranges
6 drops cinnamon bark essential oil OR 1/2 tsp ground cinnamon
2 drops ginger essential oil OR 1/4 tsp ground ginger
1. In a bowl combine well the spices (or essential oils), the oats, sultanas, cranberries and pepita seeds.
2. In a pot add the honey and tahini and over a low heat melt but do not bring to boil.
3. Combine well the dry ingredients with the wet ingredients.
4. Transfer the ingredients into a lined pan and press firmly into place.
5. Refrigerate for at least 3 hours or freeze for an hour or until the bars have firmed up. Slice them into 12-16 pieces by cutting down the centre and then cutting across into strips. Enjoy! x