HFG muesli bars

Our low cost makeover muesli bars are sweet, oaty and nutty, a great alternative to the shop-bought versions, 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

oil spray
3 cups rolled oatsoatmeal uncookedX
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

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

Nutrition Info (per serve)

Kilojoules 660kJ

Calories 158cal

Protein 5g

Total fat 7g

–Saturated fat 1g

Carbohydrates 20g

–Sugars 13g

Dietary fibre 2g

Sodium 20mg

Calcium 90mg

Iron 1.5mg

Note: Nutrition composition will vary depending on the exact ingredients used. For a guide to purchasing healthier packaged goods and general grocery items see here.

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.