HEALTHY NUT BARS

Healthy Nut Bars image

Provided by Missy Wombat

Categories Dessert

Time 1h

Yield 15 serving(s)

Number Of Ingredients 14

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