HFG muesli bars
Our low-cost makeover muesli bars are sweet, oaty and nutty, a great alternative to the shop-bought versions and super simple to rustle up. make a double batch as they freeze really well!
Serves: 24 (makes 24)
Time to make: 40 mins
Hands-on time: 15 mins
Total cost: $9.60 / $0.40 per serve
(at time of publication)
Ingredients
- spray oil
- 3 cups rolled oats
- ½ cup sunflower seeds
- ¼ cup sesame seeds
- ¼ cup dried cranberries
- ¼ cup prunes, chopped
- ¼ cup linseeds (flaxseeds)
- 110g reduced-fat spread
- 400g can lite sweetened condensed milk
- 1 tablespoon no-added-salt-or-sugar peanut butter
- 2 tablespoons liquid honey
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Instructions
1 Heat oven to 170ºC. Grease and line a 30cm x 21cm baking tray. In a large bowl combine dry ingredients and mix well to combine.
2 Place spread, condensed milk, peanut butter and honey in a small heavy-based pan over a low heat. Carefully stir. Once melted, simmer for 1-2 minutes until it begins to thicken.
3 Pour melted mixture into bowl of oat mixture. Stir well until combined.
4 Press into prepared tray and bake for 20-25 minutes until golden on top. Remove from oven and set aside to cool.
5 Once cooled, remove from tray and use a sharp knife to cut in squares or bars.
Makeover! You save…
190kJ (46cal)
2g total fat
4g sat fat
9g sugars
90mg sodium
What we did
- Swapped butter for reduced-fat spread
- Reduced honey
- Reduced peanut butter
- Removed sugar
- Swapped toasted muesli for rolled oats
Variations
- Banana and choc chip: In step 1, add 1/2 cup extra oats to dry mixture. After step 3, fold through 1/2 cup mashed banana and 1/3 cup dark chocolate chips.
- Fruit and nut: Replace sunflower and sesame seeds with chopped nuts and replace prunes with sultanas.
HFG tip
These muesli bars will keep in an airtight container for up to 7 days.
Nutrition Info (per serve)
-
Calories 158cal
-
Kilojoules 660kJ
-
Protein 5g
-
Total fat 7g
-
–Saturated fat 1g
-
Carbohydrates 20g
-
–Sugars 13g
-
Dietary fibre 2g
-
Sodium 20mg
-
Calcium 90mg
-
Iron 1.5mg
Note: This nutrition analysis is a guide only. Nutrition composition will vary depending on the exact ingredients used. See our guides on your optimal daily nutrition intake, and supermarket shopping.
For more healthy recipes and expert diet advice go to www.healthyfood.com
© Healthy Food Guide All rights reserved. Reproduction without written permission prohibited.
© Healthy Food Guide All rights reserved. Reproduction without written permission prohibited.
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