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
- oil spray
- 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
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)
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.
Photographer: Melanie Jenkins
For more healthy recipes and expert diet advice go to www.healthyfood.com
© Healthy Life media Limited. All rights reserved. Reproduction without written permission prohibited.
© Healthy Life media Limited. All rights reserved. Reproduction without written permission prohibited.
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