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High-Fibre Muesli Bars

I have a new baby nephew!  He’s very cute (as babies tend to be) and everyone is besotted and spending a lot of time gazing at him, taking photos, and generally coo-ing in his direction.  What is it about babies that makes everyone go a bit nutty?

In trying to help out my brother’s family, I baked a few meals to pop in the freezer and a few little treats to go in school lunchboxes, for bub’s four older siblings.  One such treat included these muesli bars (granola bars if you’re in the U.S.) that I modified from a recipe found at  http://superhealthykids.com/.  I have to confess, I made the munchkins a batch and then, unwisely, made myself some.  I am not good at stopping at one treat – I will generally convince myself that I can have just one more, and just one more…and so on.  I am a bit binge-y these days.  I am consuming my emotions in vast quantities.  Which translates to having no willpower whatsoever and basically just shoving food into my face, regardless of how large my thighs are getting or whether I can do up my pants.

At any rate, these muesli bars are quite delicious and super simple to make.  I was looking for something I could give the kids that was nut-free (because their school has a ban on foods containing nuts due to the rise in allergies) and this fit the bill.  Coconut is not a true nut (it’s considered a fruit, technically) so isn’t on the banned list (but do check to see if it’s ok with your school and allergy-prone kiddiwinks).  You should also check to see that the seeds used are not from a plant which also processes nuts.

I added flax meal to the original recipe to incorporate some extra fibre.  You could easily add some chopped dried fruit, dessicated coconut etc.   Choc chips would be nice too 🙂

 

Ingredients
  • 2 cup – quick oats, dry
  • 2/3 cup – raw caster sugar
  • 1 cup – flour, wholemeal
  • 1/2 teaspoon – bicarb soda
  • 1/2 teaspoon – baking powder
  • 1 teaspoon – cinnamon
  • 1 teaspoon – salt
  • 1 teaspoon – vanilla extract
  • 1/2 cup – honey
  • 2 tablespoon – coconut oil, melted if it has turned solid
  • 1/4 cup – sunflower seeds
  • 1/4 cup – pumpkin seed kernels
  • 2 tablespoons ground flax meal
Directions
  1. Mix all ingredients and press into rectangular pan, (mine was 32cm x 23cm) lined with baking paper. The mixture will be really dry, kinda like crumble mixture.  That’s ok – that’s how it should be.  Trust me.
  2. Press mixture right to edges of pan.  Flatten with a fork.
  3. Bake at 160 degrees celsius for 20 minutes or until edges are browned. Take out and before it cools, score lightly into bars (mine made 15).  This makes it MUCH easier to break them into bars later.  Otherwise you just have a crumbly bunch of, well, crumbs, everywhere.
  4. Once completely cool, break or cut into bars and store them in an airtight container.

Ta-da!  Easy-peasy.

Superhealthykids.com has lots of simple, tasty, healthy recipes to try.  Check them out!

Thanks for dropping by.  Have an awesome week 🙂

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Super Simple Banana Bread

My workplace has a “health and wellness” program, that includes providing the staff with a box of fruit each week (to encourage us to eat healthily and not rely on the coffee van for cakes, muffins and sweets).  Inevitably, there is some fruit left at the end of each week, especially now that we have a lot less staff to eat it all.  So, I have been taking the leftovers home and making various baked goods with it.  I can’t stand the waste otherwise.  It might as well get eaten and not just thrown in the bin, right?

This week I had a few bananas that were overripe and needed using, so I made banana bread for my brother to take to his workplace for morning tea.  From one workplace to another – I don’t care who eats it, as long as someone does!

Here is my very easy-to-make, simple banana bread recipe.  It takes no time at all to whip up and is very flavourful, even if you only have a couple of small bananas to put in to it.  It slices nicely and is equally good served at room temperature, or toasted up and spread with a little butter.  Keeps well and can be frozen.

Super Simple Banana Bread

2-3 overripe bananas, mashed
1/2 cup soft brown sugar
1 tsp vanilla essence
1/3 cup melted butter or margarine
1 1/2 cups self-raising flour, sifted
Pinch of salt
1 egg, beaten lightly

In a large mixing bowl, combine the mashed banana, sugar, vanilla essence and melted butter.  Add the beaten egg and mix well.  Add the sifted flour and salt.  Stir until combined.  The mixture will be quite thick.

Put the batter in a loaf tin, lined with baking paper (or sprayed with non-stick spray, depending on the non-stick-ness of your tin!) and bake at 180 C for approx 30-50 minutes.
(NB : I have found that this cake takes very different amounts of time to bake depending on the amount of banana in it and whether or not you have a decent oven!
Check it after 30 mins, but be prepared that it may take longer).

Have a look every now and then to make sure it is not burning – it has a fairly high sugar content – cake is ready when it is just firm to the touch.  Allow to cool slightly in tin and turn out onto a rack.  Serve sliced, warm, with butter if you like.

That’s it – told you it was simple 🙂  It’s kind of a no-fail recipe and a good one to have in your arsenal of “what can I bake for afternoon tea/unannounced guests/school bake sale?” ideas.  Everybody likes banana bread, right?

Thanks for stopping by x

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Salted Butterscotch Cookies

Tonight, I was craving cookies.  This is not uncommon for me, which is why I do not keep them in the house.  Otherwise I would be eating them all the time.  But, tonight, I NEEDED a cookie.  Or several cookies.  Ok, a whole batch of cookies.  These little beauties satisfied that need and took no time at all to make.  Even less time to eat.

The secret is to use salted butter – this definitely gives them that extra little edge.  I usually bake with unsalted butter (I have to watch my sodium intake because of my kidneys) but these cookies really need that little savoury kick.  Trust me.  The golden syrup is also essential – don’t leave it out or substitute it with honey or some such nonsense.  It must be golden syrup to get that real butterscotch flavour.  You wouldn’t think that one little tablespoon would make a difference, but it really does.

I think these would make excellent ice cream sandwiches.  Just imagine some peanut butter gelato or a nice scoop of vanilla in between two of these – heaven!

SALTED BUTTERSCOTCH COOKIES

125g salted butter, softened
1 tbs golden syrup
1/2 cup soft brown sugar
1 1/4 cup self-raising flour, sifted

Cream sugar, butter and golden syrup until well combined.  Add sifted flour and mix to form a dough (you might need to mix the final bit of flour through with your hands).

Roll spoonfuls of the mixture into small balls and place onto a baking sheet.  Flatten slightly with a fork.

Bake at 180 c for approx 15 minutes.  Keep an eye on them as they can burn quickly.

Let them cool on a wire rack.

Demolish.

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Salted Butterscotch Cookies

Happy Munching! 🙂