honey and toasted nut seed bars with coconut and puffed rice

I am often on the lookout to replicate store bought snacks such as muesli bars and slices. By making my own I can avoid gluten and other additives that spark up my allergies. These nut and seed bars are gluten, diary and egg free. Being packed with nuts they are filling, high in protein along with fibre so they make for a great breakfast option or snack on the go.

The bars can be made on the stovetop or in a Thermomix. We use a 24cm x 30cm (9.5in x 12in) roasting dish to ensure thick slices. You need to work very quickly with the honey mixture as everything starts to set as soon as it’s removed from the heat.

While this slice tastes great as is, if you are a chocoholic a drizzle of dark chocolate won’t go astray.

ingredients

• 1 cup puffed brown rice (or Rice Bubbles if not gluten free)
• 1/2 cup shredded coconut
• 1 cup gluten free rolled oats
• 1 cup whole almonds
• 1/2 cup sunflower seeds
• 1/4 cup sesame seeds
• 1/2 cup pistachios
• 1/2 cup walnuts
• 1/4 cup linseeds
• 1/2 cup pepitas
• 1/2 cup dried cranberries
• 1/2 cup dried apricots, cut into small pieces
• 150g honey
• 80g brown sugar
• 60g corn flour

directions

1. Place honey, brown sugar and corn flour into saucepan over a low heat, stirring until sugar has melted.
2. Put all other ingredients into a large mixing bowl and mix until combined.
3. Stir through honey mixture into bowl ensuring all ingredients are well coated. You will need to work quickly before the honey mixture starts to set.
4. Pour into a lined 24cm x 30cm (9.5in x 12in) roasting dish, place another piece of baking paper on top and using your fingers even out mixture into all corners of the baking dish.
5. Remove extra piece of baking paper and bake for 20 minutes in 150c/300f oven.
6. Allow to cool before cutting into slices.

Thermomix directions

1. Place honey, brown sugar and corn flour into TM bowl and mix at 100 degrees, 5 minutes, speed 2.
2. Put all other ingredients into a large mixing bowl and mix until combined.
3. Stir through honey mixture into bowl ensuring all ingredients are well coated. You will need to work quickly before the honey mixture starts to set.
4. Pour into a lined 24cm x 30cm (9.5in x 12in) roasting dish, place another piece of baking paper on top and using your fingers even out mixture into all corners of the baking dish.
5. Remove extra piece of baking paper and bake for 20 minutes in 150c/300f oven.
6. Allow to cool before cutting into slices.

For other gluten free ideas click here.