Wednesday, January 30, 2013

FIG & COCONUT CEREAL BARS

Fig and Coconut Ceral Bars before cutting
The quest for healthy homemade cereal bars continues! I have heavily adapted this recipe from this one at Smitten Kitchen. I have experimented with it, using different ingredients and I am happy now with this combination. The wonderful books The Guilt Free Gourmet and My Goodness have me experimenting with agave syrup and Xylitol (a healthier alternative to sugar).

This recipe makes 16 small square bars. Each one has 131 calories and 5g of fat. Not bad at all!


INGREDIENTS

150g porridge oats
125g Xylitol
50g rice flour
half teaspoon salt
125g dried figs (topped, tailed and chopped small)
25g pumpkin seeds
40g dessicated coconut
1 tsp vanilla extract
6 tablespoons melted butter or marg (I used Vitalite dairy free)
60ml agave syrup
2 tablespoons honey
1 tablespoon water

METHOD

  • Preheat the oven to 180°C
  • Line an 8″ x 8″ x 2″ tin in one direction with baking paper, allowing it to go up the opposing sides. Lightly grease the paper and the exposed pan
  • Stir together all the dry ingredients, including the fruit and seeds
  • In a separate bowl, whisk together the vanilla, melted marg, liquid sweeteners and water
  • Toss the wet ingredients with the dry until evenly crumbly
  • Spread in the prepared pan, pressing firmly with a spoon
  • Bake for 35 minutes, until golden brown
  • They’ll still seem soft when you press
  • Cool the bars in their tin completely on a cooling rack
  • Once cool, use a serrated knife to cut the bars into squares. If bars seem crumbly, chill further in the fridge for 30 minutes to set them, then cut cold

2 comments:

Senka I said...

Hi,

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Kind regards,
Senka

WOMEN RULE WRITER said...

Thanks Senka, I will check it out.