4-SEED CHOC-COCONUT SNACK BARS by Danielle O’Donoghue

Recipe: 4-SEED CHOC-COCONUT SNACK BARS by Danielle O’Donoghue

Ingredients Serves:
  • 25graw cacao powder
  • 100g (1 cup)roasted pepita seeds
  • 100g (1 cup)roasted sunflower seeds
  • 13g (1 cup)puffed brown rice*
  • 2 tbspground chia and linseed
  • 20 (60g approx)dates - roughly chopped
  • 250ml (1 cup)rice malt syrup, honey, maple or coconut syrup**
  • 3 tbspcoconut oil
  • pinchsea salt

*You can substitute rolled oats if you’re not gluten free

**Rice malt syrup is a sweetener that doesn’t contain any fructose but it has a high GI. Honey is a great natural sweeter but some prefer to keep it raw and not heat it, as this changes its healing properties. Coconut syrup is another alternative that is lower GI than rice malt and also contains small amounts of inulin, a prebiotic. Another option is maple syrup, which has a pleasant maple flavour and more minerals than refined white sugar. There are pros and cons to all the sweeteners, the best idea is to keep sweet foods to a low percentage of the diet and go for the natural sweetness of fresh fruit and vegetables. There really is no magic healthy sweetener that can be eaten in large quantities with no ill-effects.

Method

Lightly grease a 20 x 20cm baking tray and line with baking paper.

In a large mixing bowl, combine cacao, pepitas, sunflower seeds, puffed rice, ground chia and linseed.

Place sweetener of choice and coconut oil in a medium saucepan over high heat and cook, whisking continuously for 2–4 mins (the longer you cook the sweetener, the more crunchy, hard and toffee-like your snack bars will be; for a more chewy texture, cook for less time).

Working quickly, pour the cacao and seed mix into the syrup pan and stir to combine.

Pour into the baking tray and smooth flat by placing a piece of baking paper over the top and flattening out with the back of a spoon or small rolling pin.

Refrigerate for an hour to set. Cut into 16 squares.

These will store in the refrigerator for up to 10 days – but I doubt they’ll last that long.

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