Healthy Nut Bars To Make Food

HEALTHY NUT BARS

Healthy Nut Bars image

From The Cook and the Chef ABC TV series starring Aussies Maggie Beer and Simon Bryant. This recipe belongs to Simon. This recipe had all of us drooling and my kids begging me to make this.

Provided by Missy Wombat

Categories Dessert

Time 1h

Yield 15 serving(s)

Number Of Ingredients 14

Ingredients

1 cup puffed rice cereal or 1 cup rolled oats
1/2 cup sesame seeds
1/2 cup shredded coconut or 1/2 cup flaked coconut, toasted
1/2 cup toasted hazelnuts
1/2 cup dried apricot, diced
1/2 cup dried figs or 1/2 cup dates, diced
1/2 cup slivered almonds, toasted
1/2 cup pepitas, toasted
1/3-1/2 cup LSA (sunflower seed, almonds and ground linseed mixture)
1 cup golden syrup
1/2 cup honey
1/2 cup tahini (optional)
200 g 80% couverture dark chocolate, grated into smaller pieces
400 g 80% couverture dark chocolate

Steps:

Lightly warm all the ingredients.
Mix all other ingredients together in a bowl except the honey, golden syrup, tahini and the LSA.
Add the honey, syrup, tahini and mix well together.
Add 1/3 cup of the LSA and as much more to 1/2 cup as required to bind the mixture together then spread onto a tray lined with baking paper.
Spread evenly and allow to set (20 mins in the fridge should do it). Warming the honey/golden syrup a little enables them to combine more easily and the LSA helps to bind the mixture.
Cut into bars and eat just as they are or coat in chocolate.
Chocolate dip: Melt 400g chocolate in a bowl over a water bath until the temperature of the chocolate mass is 43C, remove from water bath & fold in the 200g grated chocolate which should lower temp to 35C as it melts. The chocolate is now tempered and ready to use.(There is a 2-3 degree C window of variation working with chocolate.).
***If your palate is more savoury try 3/4 cup tahini & ¾ cup of honey & omit the golden syrup.

Nutrition Facts : Calories 441.7, Fat 31.1, SaturatedFat 15, Sodium 34.1, Carbohydrate 50, Fiber 9.3, Sugar 22.2, Protein 9.2

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