nut free snacks

nut free

Mixed Berry Buckwheat Crunch Muesli Bar.

Makes 12 muesli bars.

You’ll need a 20cm square baking tin, baking paper, a small saucepan, a wooden spoon and a medium sized bowl.

1/2 cup buckwheat groats

1 cup cornflakes

1/2 cup rolled oats

3/4 cup dried berries – such as cranberries, dried raspberries, goji berries

1/2 cup coconut flakes

1/4 cup chia seeds

1 tsp ground cinnamon

1 egg white

1/4 cup honey

1/4 cup coconut oil

1 tsp vanilla paste

  1. Preheat your oven to 180°C / 350˚F / Gas Mark 4.
  2. Tear a long piece of baking paper, a little over twice the length of your tin.
  3. Line the bottom of 20cm square tin with the middle of your long piece of paper, there will be extra paper on either side of the tin – you will use this paper to fold over your muesli bar mixture and press it down.
  4. In a small saucepan, gently heat the honey, coconut oil and vanilla paste until the coconut oil has melted. Turn off the heat and set aside to cool slightly.
  5. In a medium sized bowl, mix together the buckwheat, cornflakes, oats, berries, coconut flakes, chia seeds and cinnamon with a wooden spoon.
  6. Mix through the egg white until well combined, then add in the cooled coconut and honey mixture and stir thoroughly.
  7. Pour the mixture into the baking tin and press down with the back of your wooden spoon until it is flat.
  8. Fold over the excess paper on top of the muesli mix, and press down with your hands until it feels firm.
  9. Bake in the oven, with the paper still folded over the muesli mix, for 20 minutes or until golden brown.

Allow to cool to room temperature, then chill in the fridge for an hour before cutting into bars.

Store bars in the refrigerator for up to a week.

Choc-Coconut Sunbutter

Makes 2 cups

2 cups sunflower seeds

4 tbsp coconut oil

3 tbsp cacao powder

1 tbsp vanilla paste

4 tbsp maple syrup

1 tsp ground cinnamon

a pinch of salt

  1. Lightly toast the sunflower seeds in a pan over low heat until the seeds begin to pop.
  2. Transfer the seeds to a food processor, and whiz on high speed until you have a fine powder.
  3. Add the coconut oil, one tablespoon at a time, and continue to blend on high speed for 5–10 minutes or until you have a smooth paste.
  4. Add the cacao powder, vanilla, maple syrup, cinnamon and salt into the blender and blend until well combined.
  5. Store in a clean jar in the cupboard for up to 2 weeks.

Rhubarb + Orange Muffins With Cinnamon Sugar Tops (Gluten Free)

Makes 12

1 1/2 cups buckwheat flour

1/2 cup millet flour

2 tbsp potato starch

2 tsp baking powder

2 tsp ground cinnamon

pinch of salt

3/4 cup natural yoghurt

2 eggs, lightly beaten

3/4 cup olive oil, or melted coconut oil

1 tsp vanilla paste

3/4 cup maple syrup

150g / 5.3oz rhubarb stalks, chopped into 3 cm pieces

zest of one orange, plus the flesh, roughly chopped

1/2 cup demerara sugar, or raw sugar

1 tbsp ground cinnamon

  1. Preheat oven to 180°C / 350˚F / Gas Mark 4.
  2. Line a 12-hole muffin tin with muffin cases.
  3. In a medium bowl, mix together the dry ingredients with a wooden spoon until well combined.
  4. Add the yoghurt, eggs, oil, vanilla paste and maple syrup and stir until smooth.
  5. Fold through the chopped rhubarb, chopped orange and orange zest.
  6. In a small bowl, mix the demerara sugar and ground cinnamon until well combined.
  7. Spoon muffin mixture into the muffin cases, filling 3/4 full.
  8. Sprinkle with a teaspoon of the cinnamon sugar.
  9. Bake in the oven for 18 – 20 minutes, or until the sugary tops are golden and crunchy.

Allow to cool slightly before eating.

…………………………………

This story is from Issue 7. Hungry for more? You can order back issues from our Shop here.