Chewy no-bake cereal bars
By Miriam Nice
These nutritious bars are a brilliant post-workout snack. They're gluten-free and easy to prepare with no baking involved
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Prep:5 mins
Cook:5 mins
plus setting - Easy
Nutrition per serving
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kcal 147
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fat 8g
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saturates 1g
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carbs 14g
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sugars 10g
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fibre 3g
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protein 4g
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salt 0.1g
Ingredients
- 75g mixed seeds
- 50g nut butter or peanut butter
- 50g clear honey or agave syrup
- ½ tsp cinnamon
- 1 tsp cocoa powder
- 50g prunes, chopped
- 50g dried figs, chopped
- 25g puffed brown rice (we used Rude Health)
Method
Line the base of a 20 x 20cm baking tin with baking parchment. Put the seeds in a dry, non-stick pan over a medium heat and cook until they start to pop and turn golden. Transfer to a small bowl to cool.
In a medium saucepan, soften the nut butter and honey over a low heat for about 2 mins, stirring continuously, until the mixture has warmed through.
Take the pan off the heat. Stir in the cinnamon and cocoa powder, followed by the fruit and toasted seeds. Add the puffed rice and stir well to coat. Quickly transfer the mixture to the tin, spreading out evenly and pressing down with the back of a spoon to create a compact, even surface.
Leave for 45 mins-1 hr to firm up, then slice into 8 bars with a sharp knife. Wrap in strips of baking parchment and secure with tape or string. Will keep in an airtight container for 3-4 days.
