No bake nut free muesli slice

I found this delicious recipe at Well Nourished.

My kids LOVE it and it’s so easy to make

Why are they so healthy?
Oats are a nourishing, high fibre, nerve supporting food.
The seeds and coconut provide good fats, protein, and energy (of the slow release kind).
The cinnamon further stabilises blood sugars.
If you use brown rice syrup, they are also fructose friendly.  These simple treats will sustain, satisfy and nourish your body – they are the perfect healthy snack.

Why these are SO much better than any supermarket breakfast or muesli bar…
Many commercial bars have almost as much sugar as a chocolate bar, scary amounts of polyunsaturated fats  and ‘fruit’ that is more a product of chemistry than nature.  This simple invention is whole and nourishing in ways that any supermarket or even health food brands could never be.

They are just too easy to make, so no excuses for processed bars anymore!

Ingredients
100gram (1 cup) rolled oats
60gram (½ cup) sesame seeds
60gram (½ cup) pepitas
60gram (½ cup) sunflower seeds
1 tablespoon of chia seeds or flax seeds, ground is best
60grams (1 cup) desiccated or shredded coconut
1 teaspoon of cinnamon powder
125grams of butter
170grams (½ cup) of raw honey or brown rice syrup
 
Optional
Dried fruit or cacao nibs

Method

1. In a small pot, combine the butter, sweetener and cinnamon over a low heat, stirring until combined
2. You have a couple of options here.  For a tastier slice, throw the oats, seeds, and coconut into a large pan and toast over a low heat for 5-10 minutes, stirring often (the coconut will colour and the pepitas will start to pop).
   OR
3. Combine the dried ingredients raw.
4. Add the dried mix to the butter / sweetener mix, (plus dried fruit or cacao nibs if using) and mix until combined
5. Press into a small slice tin lined with baking paper (I use a wet stainless steel serving spoon).  Put it in the freezer for 10 minutes or until set.
6. Remove from the tin and cut into squares.
7. It is best to keep refrigerated or frozen.

LUNCHBOX TIP
For a slice that holds together better, use butter or ghee (coconut oil melts more rapidly) and process the mixture so it is fine and sticks together better. Use the back of a big wet spoon to really compact it into the tray.
Also, store it in the freezer and pack from frozen in an insulated lunch box (with a cold pack). It will be defrosted and ready to eat come morning tea.

Variations
Dairy-free
Use coconut oil or ghee instead of butter.  If using coconut oil, you will just need to make sure it is kept cold or it will fall apart more quickly than the butter version.

Gluten and grain-free
Use quinoa flakes (may just need to increase the quantity slightly).

Low-fructose
Use brown rice syrup instead of honey.

Do kids fuss over the seeds or consistency?
Either leave the ones they dislike out and increase those they do like, or grind them up.  You can even process the whole mix of dried ingredients to make a finer, less chunky slice.